BROWN RICE: SHOULD WE BE CONCERNED?

BROWN RICE - ADDRESSING CONCERNS

Brown rice, cooked properly, is good for you

Food scares come and go but reports of worrying levels of arsenic in some brands of brown rice, grown in specific areas, continues to cause concern, particularly amongst those determined to eat healthily.  

Brown rice adds a lovely nuttiness and flavour to dishes but more importantly adds fibre.  Fibre encourages toxins and waste collecting in the digestive system to leave sooner rather than later, helping prevent constipation and indigestion. 

Brown rice is a health-giving carb.  It plays an important role in maintaining vitality and good skin.  It's also cheap compared to some of the other alternatives on offer.  It's not easily given up. 

67goingon50 now uses only Basmati rice produced in India and own-label wholegrain rice from trusted supermarkets.  It has modified cooking methods and follows Government guidelines suggesting some rice meals be replaced with other carbs.  

A recipe for Foolproof Brown Rice follows.  It incorporates advice from Matt Frazier, No Meat Athlete on the best way to prepare brown rice in view of the arsenic scare.   
    


FOOLPROOF BROWN RICE 

Cost: not much, maybe 50p
Serves 4 as a side

Ingred:
I large mug raw brown rice
a large pan of boiling water with 1/2 tsp salt  
I tbsp veg oil (olive, groundnut)
1 med onion,  white or red, in small dice 

Method

1.  Place rice in a sieve over a biggish bowl; run cold water from the tap over it, making sure all the grains are wet.  (If the grains aren't wet, they will float to the top and down your drain, making your plumber very, very cross.)  Allow the water to run over the rice until it runs clear, say 5-7 minutes.
2.  When the pot of water comes to a full rolling boil, add drained, washed rice.
4.  Reduce heat to med high. The water should continue to bubble; if it stops bubbling, increase heat again. The rice should move gently and continuously.  Don't stir. After 20-25 minutes, the rice should be soft but with some give. 
5. ( While the rice is cooking, saute onion over med heat in oil until translucent.  The pan should be big enough for the rice to sit in a layer of no more than 2 inches. (opt step for salads)   
6.  Boil a kettle.
7.  When rice is cooked, carefully drain it into the sieve over a large bowl.  Pour out the water.  Pour the kettle of pour boiling water over the rice in the sieve.  Drain.  
8.  If using this rice for salad, run cold water over it.  Spread out on a large tray, squashing any lumps, until cool (obviously not too long if we're in a  heat wave). Refrigerate until ready for use.
9.  Otherwise add to saucepan with onions; stir well.
10.  Reduce heat to one notch above lowest.  Wrap the lid in a clean tea towel, tying the corners on top.  Cover the pan, making sure no fabric touches the heat source. 
11.  Leave for 10-15 minutes. Test by tasting a few grains. Rice is done when soft and separate.

Tips:
Popular UK brands of brown rice produced in India include Laila (budget) and Tilda.


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