Brown rice is consumed all over the world, and for good reason. It's cheap, widely available and delicious, while being a healthy whole grain addition to any diet. According to the Whole Grain Health Claim, diets "rich in whole grain foods and other plant foods and low in total fat and saturated fat and cholesterol may reduce the risk of heart disease and some cancers." Brown rice may be healthier for you than you thought.
Did I mention brown rice is also a great source of fiber, which helps to keep your blood sugar levels stable throughout the day. If that weren't enough, brown rice also provides 88 percent of your daily manganese, which helps break down macronutrients into energy and protect against cancer-causing free radicals. Talk about a multitasker.
Brown rice is undoubtedly an easy, healthy staple to incorporate into your diet. College students, I may have just found your new best friend. This staple even comes in frozen rice packets (Trader Joe's, your frozen brown rice gives me life) that you can simply pop into the microwave. So, grab some grain and get cooking. Here are some brown rice recipes to incorporate into your diet for a healthy meal.
Breakfast: Brown Rice Egg Cups
Easily the most important (and delicious, if you ask me) meal of the day, breakfast needs to be done right. Try spicing things up and throwing some brown rice into your breakfast routine. These Brown Rice Egg Cups not only look tasty, but they're the perfect morning pick-me-up on your way to those cruel 8 a.m. classes.
If you're a meal-prepping fanatic, I recommend making these bad boys on Sunday night, before your week starts. That way, you can quickly pack these egg cups in your bag on your way out the door. Filled with brown rice, protein (ham and egg) and cheese, these cups will never have you skipping breakfast again.
Lunch: Sofrita Bowl
What's better than Chipotle? Home-made Sofritas! This recipe takes only 15 minutes and is a cheap option from the great roundup How to Make a Week’s Worth of Vegan Meals for Under $30 From Trader Joe’s.
Honestly, very few things in life can top Chipotle. But, if you're trying to save a few bucks (that guacamole can add up) or just trying to eat healthier, get your creative juices flowing and make your own Chipotle-inspired bowl. With a brown rice base, you'll be able to customize it by adding your favorite ingredients. That way you can achieve maximum tastiness. Oh, and did I mention this recipe only takes 15 minutes?
Snack: Brown Rice Cakes
Brown rice cakes can be found in the aisles of Trader Joe's or Whole Foods, and they're surprisingly affordable, healthyand versatile. Not to mention, there are a ton of flavors to choose from. My personal favorite? The Honey Nut flavor. These low-calorie, portable snacks are extremely customizable. Top them with avocado, hummus, nut butter, fruit or anything you're currently craving. What's not to love?
Dinner: One-Pot Brown Rice Pasta
Who says you need to have brown rice in rice form? With garlic, broccoli and kale, this one-pot brown rice pasta dish and mouth-watering. Brown rice pasta is a great gluten-free alternative, and this flavorful dinner provides you with your serving of veggies for the day without sacrificing taste.
Dessert: Guilt-Free Rice Pudding
Rice for dessert? I was skeptical too, no worries. I know it sounds weird, but it tastes like a comforting hug from grandma. It might just be the dessert you never knew you needed until now, seriously. Just give this sweet cinnamon treat a try. I promise it tastes better than it sounds.
Brown rice is more versatile than you thought. With dishes like brown rice egg cups or brown rice pasta, you'll never run out of options when it comes to whipping up healthy, quick dishes. So, what are you waiting for? Run over to your nearest grocery store and pick up a couple boxes of this healthy grain. You'll be a brown rice connoisseur before you know it.