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Adding Multigrains, Brown & Mixed Rice Into Your Diet

Nowadays more people are starting to live and eat healthy despite that white rice is a common staple in many Asia country.

In this post I would like to share how we incorporate different type of rice and grains in our daily diet. And to start off you might want to try mixing white rice with either assorted grains; brown, red or black rice then slowly decrease the white rice to suit your preference and body condition since fibers might not be easily digest.


Brown rice is a great option for diabetics and hyperglycemic individuals. It has a low glycemic index (GI) which is helpful in reducing insulin surges and assists in the stabilization of blood sugar levels in the body. Brown rice also helps maintain weight control for the people combating with obesity as well as prevention of neurodegenerative complications such as Alzheimer’s disease.


How To Cook Brown Rice
Brown rice takes longer cooking time and requires more water than the usual white rice because of its outer fiber coating. For one cup brown rice, you may use one and half to two cups of water plus prior soaking of 30 minutes to an hour to cut down cooking time.

Overall brown rice is a super grain packed with healthier components in terms of higher fibre, vitamin and mineral content compared to white rice. It also contains beneficial effects to most of the organs including heart, digestion, brain, bones, cholesterol and blood pressure. So perhaps you can start replacing 10 - 20% of your usual white rice with brown rice to helps reduce the risk of diabetes.

To make your brown rice taste better you might like to try our combination of cooking method shown in the post below.

Red Rice is a special variety of rice that has 10 times the antioxidants of brown rice whereas on the other end a spoonful of Black Rice contains less sugar, more fiber and vitamin E antioxidants compared to blueberry.

GI Chart
White rice - high GI;
Brown rice - medium to high GI;
Red Rice - medium GI;
Black rice - low GI

There are a few brands of multigrain rice available in the supermarket and the above is from Hakubaku that come in either 12 or 16 grains packed in individual packet which you can add into your usual white rice and cooked together.

Some of the grains in it are barley, sprouted brown rice, black & red rice, auzki bean, black beans, quinoa and etc which add extra flavour, nutrition and fibre to your usual white rice.

Watch how we prepared our daily rice with different combination of grains and toppings.


EXAMPLE OF OUR MIXED RICE COMBO


Mixed Rice With Chestnut and Sweet Potato (yield 3-4 severing)
- 1 1/4 cup white rice + 2 tablespoons black rice
- 1 medium purple sweet potato + handful of roasted chestnut

Rinse rice twice then fill water level between the mark 1.5 and 2 then soak for at least 30 minutes to an hour. Before cooking top with purple sweet potato, roasted chestnut and a knot of pandan leave (optional).

Mixed Rice With Chestnut and Sweet Potato (yield 3-4 severing)
- 1 1/4 cup white rice + 1 tablespoon each of red and black rice
- 1 medium purple carrot, cut into 4 thick strips

Rinse rice twice then fill water level between the mark 1.5 and 2 then soak for at least 30 minutes to an hour. Before cooking top with purple carrot and a knot of pandan leave (optional).

Mixed Rice With Chestnut and Sweet Potato (yield 3-4 severing)
- 1 1/4 cup white rice + 2 tablespoons red rice
- 100g pumpkin, cubed

Rinse rice twice then fill water level between the mark 1.5 and 2 then soak for at least 30 minutes to an hour. Before cooking top with pumpkin cubes and a knot of pandan leave (optional).

Mixed Rice With Chestnut and Sweet Potato (yield 3-4 severing)
- 1 1/4 cup white rice + 2 tablespoons red rice
- handful of roasted chestnut

Rinse rice twice then fill water level between the mark 1.5 and 2 then soak for at least 30 minutes to an hour. Before cooking top roasted chestnut and a knot of pandan leave (optional).

Short Grain Rice With Chestnut and Sweetcorn (yield 3-4 severing)
- 1 1/2 cup short grain rice
- 1/2 sweetcorn (halved)  + handful of roasted chestnut

Rinse rice twice then fill water level between the mark 1.5 and 2 then soak for at least 30 minutes to an hour. Before cooking top with sweetcorn, roasted chestnut and a knot of pandan leave (optional).

Multigrain Rice With Purple Sweet Potato (yield 3-4 severing)
- 1 1/2 cup white rice + 1 packet of Hakubaku 16 grains
- 1 knot of pandan leaves

Rinse rice twice then fill water level between the mark 1.5 and 2 then soak for at least 30 minutes to an hour. Before cooking stir in multigrain, top with sweet potato (whole) and a knot of pandan leave (optional).

Purple Sweet Potato that I added into the rice

Cooking with mixed rice and grains can be fun if you are willing to make some changes in your diet. For example our childhood "Cabbage Rice" that cooked with cabbage, mushroom, pork and etc can also be improvised by using mixed rice

Watch how we cooked this Cabbage Rice.

There are still many ways to make your mixed rice taste better such as replace water with soup broth when cooking the rice or top it with your favourite veggie such as orka (ladyfinger), mushroom or even add in some frozen mixed vegetables plus a spoonful of tomato base paste sauce to make tomato rice. After all cooking is about experimenting new food and just try to be adventure and innovative.

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