5 healthy ways to flavour rice

Rice is a staple food all over the world. It is easy to prepare, affordable and versatile to use in a variety of dishes. There are many different types of rice on the market, but overall they fall into one of two categories: wholegrain rice (“brown rice”) and refined rice (“white rice”).

What is the difference between brown rice and white rice? While brown and white rice have similar calorie contents, they differ in nutritional value.

A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce brown rice, and this process leads to the least nutrient losses. White rice is produced by further processing to remove the bran and most of the germ layer, but in the process a great amount of the fibre, vitamins and minerals are lost.

Brown rice are not only chock-full of fibre, but they also contain vitamins and minerals like phosphorus, selenium, thiamine, niacin, vitamin B6, and manganese which benefits both your health and performance. Whole grains also contain water-soluble, fat-soluble, and insoluble antioxidants, including vitamin E, tocotrieonols, selenium, phenolic acids, and phytic acid.

Despite its many benefits, brown rice can often have a reputation for being bland, boring “diet food”.

Add herbs and spices while cooking

Fresh or dried, herbs adds great flavor while keeping fat and sodium content low. It also contains phytochemicals, which provides extra benefits to the body. Because rice has a neutral flavor, it works well with a variety of flavors. Try adding some oregano, parsley, chives or other herbs.

Broth or Stock

Give your bowl of rice a tasty twist by cooking it in some stock or broth instead of just plain water. Making your own low-sodium broth or stock is easy – the following blogs have some amazing recipes to try out:

Sautee some flavoursome vegetables before adding your water or stock

Before adding water/stock to cook rice, sauté chopped onion, garlic and herbs in 1 tsp. olive or canola oil until translucent.

Make your protein dish flavorsome and saucy

Top rice with a protein dish that is made with some kind of sauce; for example, a stir-fry made with reduced-sodium soy sauce, casseroles or bolognaise.

Substitute yogurt for cream in creamy sauce recipes

This is an easy way to lower the fat content of sauce recipes without sacrificing taste. For example, you can make a delicious white sauce by combining plain yogurt, lemon juice, garlic, salt, pepper in a bowl and using it with your rice or as a topping on your meat/protein options.