Cook fluffy brown rice quickly. The benefits of brown rice and how to cook it correctly

(aka brown rice, from English brown rice) is rice in a preserved bran shell of a soft brown color. It is this shell that largely provides the benefit of this type compared to the white polished grains of rice that are familiar to us: the bran part of the grain is rich in minerals, vitamins, fiber and unsaturated fatty acids. Thoughtful cooking of brown rice preserves maximum benefits and the beautiful appearance of the finished dish. We are ready to tell you what points you should pay attention to at each stage of cooking brown rice.

Preparation

Rinse the rice under running cold water until the liquid runs clear.

By soaking the rice for 30-35 minutes in clean, cool water, you will allow the grain and bran shell to swell evenly and, thus, prevent possible ruptures of the shell and the starchy part of the grains outward during cooking, and preserve the visual appeal of the cereal in its finished form.

Cooking

Cook the rice over low heat; high boiling increases the risk of the casing breaking.

Having chosen one of the methods of cooking brown rice: by completely absorbing water, or by cooking in a large amount of liquid, strictly follow the recommendations for each.

Total water absorption method

To ensure that brown rice is ready and that the liquid is completely evaporated during cooking, carefully maintain the proportion of two parts water to one part rice.

Be sure to use a lid.

Cooking in a lot of water

• The volume of water should significantly exceed the amount of cooked rice (5-6 times).

After cooking, drain the rice in a colander and rinse the grains with water.

Brown rice is a much healthier product than its white “brother”. But cooking rice causes a number of problems for many. Let's look at how to cook it correctly so that it turns out crumbly.

Before you begin the process itself, you need to familiarize yourself with some nuances regarding how to cook brown rice.

Knowing these features, you will definitely be able to make a delicious side dish, and not a sticky rice porridge.

• Brown rice can be used to prepare any dishes instead of white rice.
• Please note that brown rice has a slightly unusual taste, but it is quite easy to get used to.
• Be sure to rinse the rice well before cooking. Change the water until it is almost clear.
• Also keep in mind that the amount of raw product after heat treatment will double.
• Be sure to soak the brown rice for at least two hours. This is done to saturate it with water. After this procedure, it will cook much less and will be softer.
• Cook in a large saucepan to distribute heat evenly.
• As soon as all the water is absorbed into the rice when cooking over low heat, the pan must be removed from the heat, but do not remove the lid, but let the cereal steep for another 20 minutes.

How long to cook

It is impossible to name the exact time for how long to cook rice, because it depends on many factors. So, for example, if you soaked the product for just a couple of hours, it will be harder, which means the cooking process will increase. If you leave it for 4 - 6 hours, then it will take no more than half an hour to cook.

If you plan to cook in the morning, you can soak the cereal in water overnight or prepare it in the morning for the evening.

On average, complete cooking time is 30 minutes after the contents of the pan come to a boil.

Some varieties need to be kept for 45 minutes, but be careful not to overcook the dish, otherwise it will become a sticky mess.

How to prepare a side dish so that the rice is crumbly

To get truly fluffy rice, it’s worth considering not only the well-known cooking rules, but also some secrets that directly affect the result.

• Salt the dish only before the end of cooking, preferably about 15 minutes before you remove the rice. If you do this earlier, the grains will not be crumbly and will lose their shape.
• See the cooking time on the package. Every responsible manufacturer specifies it. By following the recommendations described on the package, you will receive rice in the desired condition.
• Cook the side dish covered over low heat.
• Do not add water during the cooking process, it will ruin the rice. If suddenly there is not enough liquid and the dish is not ready yet, just remove it from the stove, wrap it in a towel and leave for about two hours.
• Pay attention to the shape of the grains; the longer it is, the more crumbly the side dish will be.

Classic brown rice side dish recipe

Required Products:

• spices to taste;
• one glass of rice;
• about a liter of clean water.

Cooking process:

1. Rinse the rice thoroughly several times until the water is relatively clear.
2. Fill it with water and leave for at least two hours, preferably four.
3. Place the indicated amount of water in a large saucepan and bring to a boil. As soon as the process starts, pour in the rice, turn the heat level to minimum, cover the container with a lid and keep the cereal on the stove for 30 to 40 minutes.
4. We rinse the finished rice with warm water and return it to the pan. Wrap it in something warm and leave it for another 20 minutes until the side dish is ready.

Cooking in a slow cooker

Brown rice in a slow cooker turns out even better than on the stove, but there is not much difference in the cooking process.

Required Products:

• 200 grams of dry rice;
• 400 milliliters of water;
• spices to taste.

Cooking process:

1. First, wash the cereal several times. There is no need to soak rice to cook in a slow cooker.
2. Place it in a bowl, add the selected spices and pour in water.
3. Turn on the device in the “Grain” mode for 45 minutes.
4. After the allotted time, check the dish for readiness. If not all of the liquid has evaporated, extend the cooking process.

How to make a side dish in a steamer

Below is an excellent way to get not only a tasty side dish, but also a very healthy one, because a double boiler preserves all the properties of the product as much as possible.

To prepare you will need:

• one glass of rice;
• two glasses of water.
• spices.

Cooking process:

1. As always, start by rinsing the rice until it is completely clean. In the east, this procedure is performed six or more times, but four is quite enough.
2. Then you can soak the cereal for 30 minutes in hot water and rinse again. This will make it softer.

In addition, it contains as many as eight amino acids that are simply necessary for our body, which contribute to the formation of new cells.

The calorie content of the product is quite high - 337 calories per 100 grams. But note that this number only applies to dry rice.

After it undergoes heat treatment, the calorie content decreases. Therefore, boiled rice will contain only 100 calories per 100 grams.

The same amount of cereal contains about 8 grams of protein, slightly less than two grams of fat and 72 grams of carbohydrates.

As you can see, getting a crumbly dish is not so difficult. The most important thing is to follow all the necessary rules and recommendations and not to overexpose it on the stove. Be sure to include brown rice in your diet, because it is a source of many essential elements. In addition, it is simply delicious and can be served either on its own or as a side dish for meat or fish.

We started thinking about healthy eating not so long ago. But since then we have been constantly discovering new products that are good for health. The same thing happened with brown rice. We bought 2 packages at the supermarket and brought them home. But how to cook brown rice to make it tasty?

Benefits of brown rice

Why brown rice, you ask? It turns out that it is much healthier than polished white rice. Essentially, brown rice is grains in a shell, unpeeled. This is where the shell contains the bulk of useful substances.

Fiber, dietary fiber, essential amino acids, proteins and carbohydrates, unsaturated fatty acids, many B vitamins, as well as C and A. There are also trace elements and minerals: potassium, zinc, iron, phosphorus, copper, manganese, calcium, magnesium , sodium and others.

White rice has gone through all stages of polishing, and in fact, useful elements have been removed from it. From white rice, we most often cooked porridge in milk, cooked rice with vegetables and as a side dish, made pilaf, and just as a side dish. We are of course accustomed to its taste and neat appearance.

How to cook brown rice correctly

When we brought the brown rice we bought home, we began to read on the packaging how to cook it. It said to cook the rice for 30 minutes. Take a water ratio of 1 to 2, i.e. For one part of rice, take 2 parts of water.

I did everything as it was written, but the rice turned out tough, as if it were rubbery. Although we liked the taste. I decided to cook it differently. I went on the Internet - this treasure trove of information, searched through many recipes and finally found the peculiarities of cooking brown rice.

• Before cooking, rice should be soaked for 3-4 hours.
• You need to cook it as follows:
• • 1. Rinse the cereal and add water at the rate of 3 parts water to one part rice and cook for 10 minutes.
    2. Drain the water, rinse the rice and add water again and cook again for 15 minutes.
    3. Remove the pan with rice from the stove, cover it and leave it for one hour.

It’s so troublesome, of course, but it’s worth it. The rice turns out fluffy and very tasty.

Brown rice pilaf

This recipe is compiled from several recipes taken from the Internet and modified to suit your taste.

500 g brown rice

700 g pork

100 gr. onions

500 gr. carrots

100 gr. ghee butter

2 heads garlic

0.5 teaspoon cumin

salt to taste

1 liter+0.5 cups of water

Preparation:

3-4 hours before cooking the pilaf, rinse the rice well and add cold water.

While the rice is soaking, prepare the rest of the ingredients. Cut the carrots into bars, the onion into half rings, peel the garlic from the outer peel, and cut the meat into small pieces.

Put melted butter in a hot cauldron and add onions, carrots and meat one by one. Fry everything for 15 minutes over low heat.

Then add a liter of boiling water to the cauldron and cook the broth, which is called zirvak. Bring the broth to a boil and cook for 15 minutes over low heat with the lid closed.

After 15 minutes, add cumin, garlic cloves, and salt to the zirvak. Cook for another 15 minutes. Let's taste the finished broth for salt. It should turn out a little salty.

Place soaked rice in a cauldron and pour half a glass of boiling water. Bring to a boil, cover with a lid, reduce heat to low and cook for another 20 minutes.

Attention! Now the main feature:

Open the cauldron after 20 minutes of cooking. We collect the rice in a mound and pierce it with a knife to the very bottom. There should be quite a lot of broth left. The rice hasn't absorbed everything yet.

Cover the rice with a plate. Close the cauldron with a lid. After this, put the cauldron on the lowest heat for another 25-30 minutes. The rice needs to absorb all the broth, and then the pilaf will be ready.

We open the cauldron. We remove the plate. And we see the picture, as in the photo. There is such a smell in the kitchen that it is impossible to resist! And our pilaf turned out crumbly.

Bon appetit!

There are three “breads” in the world: wheat, corn and rice. It just so happened that Asian cereal crops came to Europe quite late. We became acquainted with rice when it was already “powdered” for the buyer, that is, cleaned and polished. Few Europeans know what a regular grain of this cereal looks like. And it, just like wheat, is located in the amniotic membrane. Because of this, the grain of rice has a sloppy, dirty brown color. But in Asia they have long realized that brown rice is much healthier than white rice. There, unprocessed grains are used to prepare food for the elderly and children. True, such rice takes much longer to cook than its polished counterpart. And thanks to the shell, it has a specific taste. Therefore, another type of rice became known - parboil. Unrefined grains are steamed, all the beneficial substances and taste of the pericarp are transferred to the nucleolus. Then the rice is cleaned of the unnecessary shell. The grains turn slightly yellow, but cook very quickly - within 15 minutes. In this article we will talk about how to properly cook brown rice. This is very interesting and educational!

Is sanding good?

Rice is definitely a healthy grain. But did you know that the lion's share of the substances necessary for the body is contained in the amniotic sac of grain? Scientists from Harvard conducted research to determine the difference between white and brown rice. The benefits and harms of these two types of cereal are described in The Independent. It turns out that white rice increases the risk of diabetes. Its brown counterpart, on the contrary, reduces this risk by 16%. And in terms of caloric content it is slightly lower - 111 versus 130 (per 100 grams of product). But the nutritional value of brown rice is not the benefit. Thiamine, riboflavin, niacin, vitamin B6, folic acid, iodine, copper, phosphorus, zinc, the most important amino acids for health, are found in abundance in the pericarp. Brown rice is inferior to refined grains in only one area: shelf life. Due to the fact that the kernels are covered with an oil-containing peel, they cannot be kept for long.

As we have already found out, this is exactly the case when coarse and unpolished grains are healthier than beautiful white grains. However, due to the skin, the taste of the finished dish will be very different. And such grain is cooked for about half an hour - longer than its white counterpart. But the risk that instead of pilaf you end up with porridge is reduced. But no matter how long we cook the brown grain, it will still remain somewhat hard. By the way, many people do not like this type of rice for its specific taste. But in vain, you just need to know how to cook it correctly. And combine with the right products. Then you will have a wonderful stand-alone dish or an impressive-looking and tasty side dish. So how do you cook brown rice? The recipes below will enrich your knowledge of the use of this useful product.

General rules for cooking grain

Brown rice can be used in all dishes where white varieties are used: pilaf, porridge, casseroles, cabbage rolls. It turns out similar, only a slight nutty flavor indicates that unpolished grain was used. To make the rice softer and more tender, it is soaked for two to three hours. If you keep the grains in water all night, the porridge will cook in fifteen to twenty minutes. The proportions need to be changed slightly. For a glass of cereal you need to take three times as much water. Before cooking brown rice, you need to rinse it. We continue this process until the flowing water becomes completely transparent. If you want to make crumbly porridge, you first need to fry the rice a little in olive oil. After this, you need to pour cold water over the cereal, stir once and leave over high heat. As soon as the liquid boils, you need to reduce the heat to minimum, salt the dish to taste, close the lid and leave until the water is completely absorbed. It is also worth giving the rice time to rest on the edge of the stove after turning off the gas for about 20 minutes.

Greek casserole with feta and zucchini

Cook brown rice (100 g) until tender, as described above. Cool it, add one egg and 100 g of grated cheese varieties. Mix. Grease the mold with butter and lay out, compacting tightly, the base for the casserole. Place in an oven preheated to 220 C for five minutes. Grate a small zucchini or young zucchini and squeeze out the juice. Mash two hundred to three hundred grams of feta with a fork. Add zucchini. Beat in two more eggs. Mix with finely chopped yellow bell pepper and herbs (dill, mint, green onions, parsley). We dilute the filling with 70 grams of 10% fat cream. Salt and pepper. Place the filling on the rice base. Place whole cherry tomatoes on top, pressing lightly. Set the oven temperature to 200 C. Cook the casserole for half an hour.

Risotto

Finely chop the onion and celery stalk. Fry in vegetable oil, squeezing two cloves of garlic into a deep frying pan. When the onion becomes translucent, add finely chopped carrots. After a couple of minutes, add brown rice (a glass), stir and leave for two minutes under the lid to steam a little. Pour in 0.6 liters of hot chicken broth. After a quarter of an hour of cooking under the lid, add spices: basil, sweet paprika, chili pepper. Mix. After two minutes, add three tablespoons of ketchup. Cook for another ten minutes. This dish can be served on its own or as a side dish for fried or baked chicken.

Iranian pilaf with brown rice

First, sauté finely chopped onions and carrots on a spoon of olive oil. Pour in 180 grams of brown rice. Stir and fry for a minute. Add 50 grams of chopped dates, a spoonful of grated zest, 400 ml of broth and half a glass of water. Season the dish with pepper and salt, bring to a boil, and reduce the heat to low. Cover with a lid and cook brown rice for 45 minutes. When all the liquid has boiled away, add a spoonful of lemon juice. Let it sit under the lid. Sprinkle the finished pilaf with green onions and serve.

Warm cauliflower salad

Hot main courses are not the only thing you can cook brown rice with. Recipes give us many salad options. Here is one of them, Mediterranean. Wash and boil the brown rice to make 200 grams of crumbly porridge. Chop the onion finely and cut the red bell pepper into small pieces. Boil two small heads of cauliflower in salted water and divide into inflorescences. Steam a handful of dried cranberries, rinse, strain, and dry a little on a napkin. Toast the same amount of pine nuts. Mix all ingredients in a salad bowl. It is advisable that the rice is still warm. Salt and pepper. Make the dressing in a jar with a lid. Shake three tablespoons of olive oil and lemon juice thoroughly. Season the salad with this sauce.

Cereal maneuvers

Don't be afraid to experiment with brown rice. It can be used instead of white grain and produce dishes with a slightly different, nutty flavor. There are many cereal mixtures on sale, which include brown rice. Reviews highly recommend trying a “cocktail” with parboild. Steamed grain cooks faster, so all the porridge will be cooked evenly. A mixture of parboil and wild rice is especially prized. By the way, the last species came to us not from Asia, but from North America. The Indians have been eating it for a long time, but they began to cultivate it only in the 50s of the last century. Tsitsania aquaticus (the scientific name for wild rice) has an intense black color and a rich, sweetish, nutty flavor. It is best to prepare exotic dishes from this mixture of grains: curry, with coconut sauce, walnuts, tarragon.

Most women choose white rice as a side dish - it is soft, tasty, quick to cook and familiar to the stomach. And if it is quite suitable for diversifying the usual diet, then for weight loss it is worth purchasing a brown cereal. It is not a separate grade, but only indicates that it has undergone minimal polishing during processing. The husk is removed, but the shell with all its nutrients and beneficial bioactive substances remains. They give the grains their characteristic brown color.

What are the benefits for losing weight

Nutritionists strongly recommend choosing brown rice for weight loss as it contains the maximum amount of vitamins and microelements. All these substances are capable of adjusting the body’s functioning in such a way that it is set up to get rid of unnecessary kilograms.

Here are the benefits of cereal in the fight against excess weight:

• even in small quantities it does not allow you to go hungry, because it is a nutritious and satisfying product due to its high calorie content (337 kcal);
• you should not be afraid of such a large amount of carbohydrates contained in it, because they do not have the property of being stored in the form of fats in reserve - they are completely processed by the body and burned;
• a small amount of protein allows you to preserve beautiful muscle mass and save it from splitting;
• beneficial effect on the nervous system (thanks to B vitamins) - good prevention against compulsive overeating, when you want to munch on something;
• the body is cleansed of debris accumulated on the walls of the stomach with the help of plant fiber;
• as a result, digestion is improved, and extraordinary lightness appears in the stomach;
• the kidneys begin to work a little more intensely, which means that excess water is also released;
• The level of bad cholesterol and triglyceride fats, which end up in the form of deposits in problem areas, is reduced.

Thanks to its special chemical composition, brown rice is so beneficial for weight loss. White also performs similar functions, but they are several times weaker, because it contains much less substances valuable to the body due to the grinding to which its grains are subjected.

If weight loss is organized correctly, you can lose up to 3 kg in a week. However, the result will largely depend on the chosen diet and portion size.

Keep in mind. Losing weight on brown rice will be beneficial even for diabetics. After all, it has a low glycemic index - it lowers blood sugar.

Harm

In some cases, rice weight loss can result in harm to the body. This is due to side effects that may occur if:

• consume the product in large quantities, for a long time and often (and this is what all diets require);
• ignore contraindications: constipation, tendency to bloating and flatulence;
• it is incorrect to store grains: after opening the package, they must be placed in the refrigerator, since their shell contains a lot of oils that oxidize when in contact with light and air - the product quickly deteriorates.

Improper use will not lead to weight loss, but to serious health problems. Side effects may include various intestinal disorders and dizziness.

Interesting fact. Brown rice does not contain gluten, so even allergy sufferers can lose weight with it.

Choice

In the store you can find rice from different manufacturers. There are packages for $1, and there are also for $10. Does high price mean good quality? The question is very important, because bad grains will not contribute to weight loss.

Here's what you need to pay attention to when purchasing:

1. Look at the date of manufacture. Real, unpolished brown rice will last no longer than a year. The younger it is, the softer and healthier it is. The exception is the basmati variety.
2. It takes a very long time for cereals from China and Thailand to reach our shelves. Therefore, it is better to trust your domestic manufacturer.
3. Another disadvantage of imported grain is that during transportation in ship holds, it is treated with pesticides against pests, and to give it a marketable appearance, it is polished with talcum powder and enriched with synthetic vitamins.
4. The most environmentally friendly product is Swiss.

So read the label carefully before purchasing.

On a note. There may be different names on the packaging: “Brown”, “Brown”, “Cargo” - but you must understand that they are all the same product.

To lose weight quickly and effectively, you need to learn how to cook brown rice correctly. Since it retains its natural shell, it is tougher than its white counterpart. This means that it needs to be heat treated longer. A few secrets will help you get the most out of it.

1. Before cooking, the cereal should be thoroughly rinsed several times under running cold water.
2. Cook brown rice longer than white rice, otherwise it will crunch unpleasantly on your teeth.
3. It is believed that heat treatment kills more than 90% of all beneficial substances. So it makes sense to eat raw, pre-soaked or sprouted rice.
4. The hunger strike, to put it bluntly, is unbearable. Unsalted, hard rice will not give you pleasure, no matter how well it is cooked.
5. To maintain such a diet, it is necessary to dilute the diet with other foods - low-calorie, but at least tasty (fruits, chicken breast, vegetables).
6. You need to drink at least 2 liters per day.
7. To improve results, you need to play sports or at least increase physical activity.

Such weight loss should be accompanied by consultations with a doctor and nutritionist, because long-term and frequent consumption of rice, even if all recommendations are followed, can be harmful to health.

Diet options

Strict

Six times a day, eat 60 grams of brown rice without salt, sugar and oil. Fish and meat are prohibited. Fresh vegetables and unsweetened fruits are allowed. Duration - 1 week. This technique is contraindicated for pregnant women.

Sample menu:

Gentle

A glass of boiled or steamed rice in its pure form is eaten for dinner. Breakfast and lunch are as low-calorie as possible, without fats and carbohydrates. Duration - 2 weeks. Often the diet ends with intestinal disorders, so you need to be attentive to your well-being. To last longer, you can add a little salt to your food.

Fasting day

Five times a day, eat a handful of rice without any additives. It is difficult to tolerate, but the results (2 kg per day) are justified.

Cooking methods

Dietary

If you don’t have much time to cook, you can make the dish in a slow cooker. Pilaf turns out especially well - with dietary chicken breast and fat-burning spices, it will fit perfectly into any weight loss program.

1. Pour brown rice (200 g) into a multicooker cup.
2. Pour in 200 ml of water.
3. Set the “Buckwheat” mode.

Fast

If you don’t have free time, rice can be cooked in the microwave. Heat treatment lasts only 10 minutes, which means that it will retain the maximum of nutrients.

1. Place the cereal in a microwave-safe container.
2. Fill with water so that it slightly covers it. During the process, the cereal will double in volume.
3. Cover loosely with the lid.
4. Set for 10 minutes at a power of 800.
5. Leave in the now turned off microwave for another 10 minutes. The remaining water vapor will give the cereal a softness and crumbly consistency.

Baked

The crumbly dietary porridge is made in the oven.

1. Soak a glass of cereal in cold water in the evening.
2. In the morning, strain and add 2 glasses of water.
3. Boil on the stove.
4. Place in the oven for 45 minutes at 180°C.

Steamed

Brown rice cooked in a double boiler turns out softer and more tender, while retaining its nutritional properties.

1. Place the cereal into a steamer bowl.
2. Fill with water in a ratio of 1 to 2.
3. Set the timer for half an hour.

Boiled

1. Soak the rice in cold water for 6-8 hours (preferably overnight).
2. Cook for 10 minutes.
3. After boiling, remove from heat and rinse.
4. Pour in water, cook for another 15 minutes.
5. Remove from the stove, drain the liquid, cover the pan with a blanket and leave for 10 minutes.

Raw

Nutritionists and doctors say that brown rice can be eaten raw if it is thoroughly soaked in water. This way it will not lose useful substances and will carry out all the cleansing work in the body even faster.

1. A tablespoon of cereal is soaked in a glass of water.
2. The water must be changed daily for 5 days.
3. On the 6th day, the swollen grains should be chewed as part of any diet, when an attack of hunger strikes.
4. The duration of the diet is 5 days.

Sprouted

It’s worth mentioning right away that losing weight with raw and sprouted rice is undoubtedly more effective than with heat-treated foods. But at the same time, they are very difficult to tolerate and often cause intestinal disorders even before the long-awaited weight loss.

1. Rinse the cereal in cool water. Remove floating grains as they are unsuitable.
2. Soak in a cup so that the water barely covers the grains.
3. Cover with gauze.
4. Moisten it daily with fresh water until white sprouts appear.
5. The consumption pattern is the same as for raw.

Recipes

To encourage all those losing weight who are focused on eating brown rice in dietary dishes, we offer the most delicious recipes. On the one hand, low-calorie, on the other - nutritious and very tempting!

With Chiken

Brown rice does not contain as much protein as is necessary when losing weight so that muscle mass does not suffer. Therefore, it is strongly recommended to diversify your diet with dairy products. Even better is to choose a side dish with chicken, the breast of which is known to be an excellent dietary meat. Despite the fact that the dish is cooked in a frying pan, if you watch the quantity, it will turn out to be dietary.

Ingredients:

• 200 g chicken breast;
• 50 grams of brown rice;
• 1 PC. shallots;
• 1 clove of garlic;
• 1 medium sized tomato;
• 500 ml water;
• 1.5 tsp. turmeric;
• 1 bunch of any greens: coriander, basil, mint;
• a little (to taste) olive oil.

Preparation:

1. Process chicken breast into minced meat using a blender.
2. Pour water over the cereal until it completely covers it. Cook over low heat.
3. Blanch the tomato, remove the skin, remove seeds, cut into small cubes.
4. Chop onion and garlic.
5. Pour equal proportions of water and olive oil into a frying pan. Place onion, garlic in it and sauté.
6. Add tomato, simmer for 10 minutes, add turmeric.
7. Place the minced meat in a frying pan and simmer until done.
8. Mix the resulting mass with the cereal.
9. Sprinkle chopped herbs on top.

With vegetables and mushrooms

Unpolished Saracen grain goes very well with vegetables, so do not neglect such recipes as part of your diet.

Ingredients:

• 2 cloves of garlic;
• 3 pcs. porcini mushrooms;
• 200 grams of any vegetables: broccoli, celery, etc.;
• 500 ml water;
• 200 grams of brown rice.

Preparation:

1. Cut the mushrooms into cubes.
2. Chop the garlic.
3. Place the cereal in a steamer bowl, add mushrooms and garlic.
4. Place vegetables in another compartment.
5. After cooking, cut them into small pieces and add to the finished side dish.
6. Close the lid. Leave for 10 minutes.

As for alternative weight loss methods, brown rice is inferior to red and wild rice in this regard. They contain even more useful substances, they definitely do not undergo any industrial processing, as they come directly with the husk. So you can take a closer look at them. As for other cereals, the same effect can only be achieved with the help of buckwheat.