3 Tasty Dishes to Try Using Super Nutritious Himalayan Irha Brown Rice

While rice in itself is a very healthy choice, do you know what tops the list of healthy choices? ‘

— BROWN RICE

Yes, it is the darling of the health food world. 

You would be surprised to know that there was a time when people used to eat rice with husk (which is brown rice) but with time, de-husked rice gained more popularity and brown rice got confined to villages. 

However, over time, people are becoming more health-conscious and getting more educated in the matters involving their eating habits which has significantly led to brown rice again taking over the limelight as there is an awakening towards its benefits.

 

Most People Ask Why Brown Rice is the Healthiest Rice to Eat?

  • Brown Rice is a Whole Grain which offers Health Benefits 

It is a whole grain because it is made out of the three parts of the grain kernel: the outer, fibrous layer called the bran, the gern, which is the nutrient-rich core, and the starchy middle layer called the endosperm. These outer layers contain most of the vitamins and minerals in the grain!

Brown Rice is a must recommendation for a healthy diet because of the extra vitamins, nutrients, proteins, and extra fiber that it has and offers these health benefits:

1.1 Keeps Heart Health in Check 

Did you know?

According to studies, eating more whole grains (such as nutritional brown rice) can reduce the risk of getting heart disease by up to 22%? Not just that, it reduces your risk of getting a stroke by 12% too! 

Why? — All because brown rice is rich in dietary fiber, a source to reduce your risk of death due to heart disease. It also contains a good amount of magnesium which prevents your body from any such disease or stroke. 

1.2 Lowers the Risk of Diabetes 

Yes, brown rice controls blood sugar levels!

So here’s good news for you — For all the brown rice lovers, you can now eat three servings of whole grains like brown rice guilt-free and reduce your risk of developing type 2 diabetes by as much as 32%. 

Why? — Brown rice has a low GI, also known as glycemic index which basically does not spike your blood sugar after you are done eating. Isn’t that great?

For low GI Brown Rice, you can also check out Irha’s Unique Brown Rice which has a very low level of GI and would be perfect for your healthy diet. 

  • Naturally Gluten-Free 

If you are surrounded by any health-conscious people around, we can bet that you must have heard them asking for gluten-free food options a thousand times! 

Gluten is a protein found in a few grains and not suitable for certain individuals. 

Well, rice is naturally gluten-free and is a healthy choice for those individuals seeking for nutritious gluten-free options. 

  • Rich Source of Selenium 

Brown rice is rich in selenium, which is quite essential for thyroid hormone production, antioxidant production, and immune functions in the body. 

  • Exceptionally High Source Of Manganese
     

Brown rice has a good amount of manganese, which is underrated for its health benefits. 

One of the reasons your body functions is because of the important processes that go on in the background such as bone development, wound healing, nerve function, blood sugar regulation as well as muscle contraction metabolism, which is as a result of manganese. 

So while all types of rice can be a good source of energy, brown rice is higher in nutrients and has more health advantages.

How to Prepare Nutritious Brown Rice?

While it is super easy to make, preparing brown rice needs some patience because it takes just a little longer than preparing white rice due to its fibrous content. 

But all good things are worth the wait and so does brown rice! You just can’t rush good rice. 

Brown rice, like all grains, should be properly rinsed under running water to eliminate any dirt first. 

Step 1: Soak the brown rice in water for 15 minutes before cooking which would help the rice to cook faster. 

Step 2: Before cooking, wash the rice again under water a couple of times. 

Step 3: Take a heavy-bottomed pan (as it helps in speeding up the cooking process), add sufficient water into it (as per your serving of brown rice) and a pinch of salt, and allow it to come to a boil. 

Step 4: Add the soaked brown rice into the pan and give it a stir and let the water come to a rolling boil. Once it does, put the flame on medium and let the rice simmer for another 15 minutes. 

Step 5: After 15 minutes, turn off the flame and strain the water. Keep the rice in the strainer for another 3 minutes, so that the water is completely drained. And you’re there! 

Now that you know how to prepare nutritious brown rice, it is time to learn to jazz it up! 

3 Easy, Tasty & Nutritious Brown Rice Recipe Under 15 minutes

  • Brown Rice Mushroom Risotto

     

Ingredients: 2 Diced Onions, 3 Diced Garlic Cloves, 2 Cups Brown Rice, 1 Cup Wine, 1.2L Chicken, Stock, Thyme, Basil, Butter (optional), Parmesan, Pepper 

Steps to prepare Mushroom Risotto 

Step 1: Add brown rice to the pot and to it, add some water and salt for flavor. Let it boil for 15 minutes for partial cooking. 

Step 2: While rice is cooking, saute onion and garlic until translucent. To it, add mushrooms and olive oil. Let it all saute together until you get brown mushrooms. Put this mixture aside. 

Step 3: After 15 minutes, drain water from the brown rice. Now take a pot, add olive oil to it and the drained brown rice and toss it until it is nicely coated. 

Step 4: Slowly keep pouring red wine into the pot and keep stirring the mixture. During this step, keep the flame on medium-high. To it, add one ladle of warmed-up chicken stock. Let it all absorb and keep stirring. Continue adding chicken stock to it until all of it is absorbed. 

Step 5: Add the Mushroom mixture previously prepared to the pot and stir it all. Add thyme to it for flavor. 

Step 6: Tear up some basil and put it in and continue stirring. Sprinkle some parmesan and stir further until it melts. Season it all with some pepper and it’s ready to be served! 

  • Tomato Brown Rice Recipe 


Ingredients: 1 tsp virgin coconut oil, 1/2 tsp mustard seeds, a fat pinch of methi seeds (fenugreek seeds), a sprig of fresh curry leaves, 1 onion chopped, 2 green chilies, 2 tomatoes, 1/4 tsp turmeric powder, 3/4 tsp Kashmiri chili powder, Pink Himalayan Salt as needed, 2 garlic cloves, 1/4 inch ginger, 1/4 tsp garam masala, 2 tbsp chopped coriander leaves, 4-5 green onions chopped

Steps to Prepare Tomato Brown Rice Recipe 

Step 1: Heat a wide steel pan with 1 tsp coconut oil. Once the oil is heated, add in ½ tsp mustard seeds. As it splutters, add in fenugreek seeds and put the flame on low heat. 

Step 2: To it, add chopped onions, 2 green chillies, and some garden fresh curry leaves. Let it all saute on low flame. 

Step 3: Meanwhile, take a grinder and grind 2 roughly chopped tomatoes. Later, blend it well. 

Step 4: Go back to the saute mixture and add 1/4 th tsp turmeric powder, 3/4th tsp Kashmiri chili powder. Give it all a mix so that the spices are slightly roasted and the raw flavor is diminished. 

Step 5: To the mixture now, add in the blended tomato puree and some water. Mix it all well and put the flame on medium while you add some salt to it. Mix it all well and cover it with a lid. 

Step 6: Open the lid after a minute. Add thinly sliced garlic cloves and 1/4th inch of thinly sliced ginger. Mix it all well.
 

Step 7: Add in the cooked brown rice and give it a well-mix on a low flame. Sprinkle in some chopped coriander and spring onions. Tada! It’s ready to be served! 

  • Brown Rice Pulao

     

Ingredients: 1 cup brown rice, 1 large onion, 1 cup mixed vegetables,1 tsp ginger paste, 2 tsp oil, 1 tsp ghee,1 bay leaf, 2 pcs cinnamon, 4-5 cloves garlic, black pepper, 1 tsp cumin seeds, 1 tsp cashews, salt, red chili,1 tsp garam masala, 1 tsp soaked raisins

Steps to Prepare Brown Rice Pulao 

Step 1:  Add water to 1 cup of brown rice. Wash 3-4 times. After washing, add plenty of water to the rice and let it soak for 1 hour. Rice will be ready to cook afterwards.

Step 2: Take a pan and turn the stove onto a medium flame. Add 2 tsp of oil, 1 tsp ghee, 1 bay leaf, 2 pieces of cinnamon, 4-5 cloves, 8-10 black pepper, 1 teaspoon cumin seeds to the pot. Let it splatter. Add 1 tablespoon cashews and saute for 30 seconds.

Step 3: Add the thinly sliced onion to the pot. Saute for 3-4 minutes or until the onion is translucent in color. Add ginger paste and mixed vegetables. Saute for 1 minute. Then, add salt to taste, red chili powder to taste, and 1 tsp of garam masala. Combine everything.

Step 4: Add 1 tsp soaked raisins. Mix well. Then, add 2 cups of water and the drained rice. Stir well. Boil for 2 minutes. Cover and cook the pot for another 10 minutes. 

Step 5: Rice will still have water and it won’t be fully cooked yet. Cover again and lower the flame. Let it cook for another 10 minutes. The rice should have no more moisture left. It will be well cooked but not sticky or mushy. Turn off the heat and serve the pulao!

Now that you know how to prepare tasty fancy brown rice dishes, we would love for you to choose the finest brown rice for your favourite pick from the lot. Check out the range of Irha’s Finest Brown Rice collection — Irha Young Brown Rice and Irha Unique Brown Rice. 


Our Exclusive Range of Brown Rice is not only very light on your body, it takes care of your 
wellness and nourishment. 




How Fermented Rice Can Be a Healthy Choice

Here is a short snippet of what happens to the leftover rice (which can actually be used as fermented rice) in the majority of the households today: 

A family of five cooks a kilogram of rice for lunch. Leftover rice is all over their plates and in the pot, which then gets wasted. At the end of the day, the family throws away a plastic bag full of the wasted rice.

Most households usually tend to throw the leftover rice which can be put to such great use. You must be wondering what else must one even be doing with all that rice afterall?

Let us answer that for you — Ferment that rice because of its varied health benefits and the yummiest of the recipes that you can try with it to shake your taste buds!  

What is Fermented Rice

To put it simply, Fermented rice is just an enhanced and a healthier version of the normal rice that you may be currently consuming. 

In the process of rice fermentation, the rice sits soaked in water overnight and the lactic acid bacteria tends to break down the anti-nutritional factors in the rice, resulting in a multi fold increase in the bioavailability of micronutrients and minerals such as iron, potassium and calcium. 

You will be shocked to know how beneficial this form of rice can be for you! 

What are the Health Benefits of Fermented Rice?

 

  • It Serves as a Power Pack of More Nutrition than Regular Rice 

Isn’t that dream come true? How you can now eat rice and not worry about a thing! 

Yes, fermentation increases the nutritional content of rice. You’ll be amazed to know that this processed rice (roughly after sitting in water for 12 hours) gives you 21 times more iron content, and a higher vitamin B12 concentration. Not just that, studies showed that after fermentation of 100 gms of rice, its iron content changed from 3.4 mg to 73.91mg. Just let that sink in.. 

  • It Serves as a Remedy for Many Health Problems  

Fatigue Ulcer Constipation ✓ High Blood Pressure

It is a one stop solution for a variety of health problems. It is rich in vitamin B12 which prevents fatigue. It is light on the stomach, and rich in Vitamin B, which can cure ulcers.

It is a natural laxative in itself and eases out the bowel movements, thus keeping away constipation. Along with that, the potassium in this rice also brings down blood pressure. 

 

  • It Works Well For Lactating Mothers 

So for all the new mommies out there, no more trouble for you. Many new breastfeeding mommies complain of low milk secretion. This rice works wonderfully for lactating mothers as it helps secrete more milk and makes for a good source of lactic acid.

 

  • Works as an Immunity Booster 

In this mayhem, whether you wish to boost your immunity as a preventative measure against COVID -19 or looking for ways to develop an adequate immune response through your diet intake — Here’s a solution for you. 

Eat Fermented rice because it is great to keep your gut health in check. The good bacteria of your gut then aids in easing out digestion and absorption process, develops metabolites like short-chain fatty acids, also known as butyrate, which have a beneficial effect on the epithelial lining of your gastrointestinal tract as well as improves the immunity so that your body can battle and win against any germs or diseases. 

How to prepare Fermented Rice Recipe with 0 effort?

Are you tired of eating the usual boring breakfast menu that you have been stuck to since years now? Wish to try out something new but do not wish to put in that extra mile for a gourmet breakfast? 

We totally understand you and we’ve got your back – Sometimes simple is just simply better. 

We’re about to blow your mind with everything from über-easy recipes that you can whip up in just minutes. Preparing this is no rocket science. It is probably one of the easiest yet the healthiest recipes you would be in awe of. 

Whether you want a healthy munching meal for your breakfast or just want to give into those cravings with a hearty dose of rice, this easy to make fermented rice recipe can fulfill all your desires.

Here’s how you can go about it in just a few simple steps. 

Step 1: Take 1 cup of leftover Irha Rice from your lunch – Soak it in water again in an earthen clay pot. (Leave it overnight at room temperature) 

Step 2: In the morning, you will get fermented rice, to which you can add some salt to rock as per your taste and mix it well. 

Step 3: Take out the rice from the pot, put it in a bowl and mash the rice. To that, add 1/4th cup yogurt and the leftover fermented water from your clay pot. Mix it all well. 

Step 4: To that mixture, add 1 chopped green chilli and some chopped shallots.  

Step 5: Chop chop! Get ready to eat. 

Voila! 

You have made yourself a powerhouse breakfast that is not just yummy but packed with fiber and full of nutrients that your body needs to kickstart the day.

Did you know that at Irha Rice Farms, we grow different varieties of rice? Each one brings something different to the table—from different grain sizes to different colors! 

For this tasty rice recipe, you can check out the varying varieties that we offer and buy Irha Rice

that caters to your needs. Our rice is not just rich in nutrients but is 100% pure and natural, which would be an add on to the flavor of your recipe. 

C’mon now, go on and get on to fueling your body with this healthy and nutrient-dense fermented rice recipe before it’s time for your next meal!

Rice every day helps you diet as it leads to increased feelings of fullness, says study

Rice every day helps you diet as it leads to increased feelings of fullness, says study

It’s a misconception among many that rice helps in weight gain. However, the contrary is actually the truth. There are enough studies to claim that regular consumption of rice gives the utmost fulfilment to the consumer. As far as weight gain is concerned, it is rather the safest being entirely devoid of cholesterol, as well as a trans-fat. Rice, in fact, is recommended for those who want to lose weight.   

Studies conducted in US by many renowned health institutes proves that rice consumption helps in maintaining proper balance. One of the fundamental characteristics of rice is that these are enriched with greater fibre content, which perfects the bowel moment. To be specific, brown rice contains a higher amount of fibre, which makes it suitable for people around 50 years or more. Not just the elderly, rice makes it easier for people of every age group in maintaining a proper nutrition level in diet.  

Proven as a quality diet

As per the research journal published in Food and Nutritional Science, which included 14000 US citizens (mostly adults), claims that rice improves the quality of diet significantly, keeping it perfectly balanced. The outcomes of the study prove that rice eaters maintain the requisite amount of nutrients, ranging from magnesium, iron, to fiber thoroughly. It also contains a lower amount of saturated fat. Much lesser quantity of rice can fulfil the same nutritional value, which would require huge amounts of fruits, vegetable, etc.

Best for people aiming weight loss

Rice is the best recommendation for those who are on a weight loss spree as it contains no fat, as well as no sodium. In fact, it contains nothing saturated. In comparison with direct glucose consumption, rice is way lot fulfilling and nutritionally significant, as per the studies. Both brown and white rice have their significance. Hence, dieticians often recommend both types of diets to maintain the perfect balance of nutrition.  

Perfectly fulfilling calorie

As far as calorie aspect is concerned, rice servings of around half cup provide 100 calories to an adult. The interesting part about the process is that it comes entirely devoid of gluten content. Brown rice is rich in fiber, and complete grain food. Similarly, white rice is packed with the best quality nutrients, ranging from iron to folic acid. Both these forms of rice are enriched with top-notch carbohydrate content. With growing importance towards organic, sustainable diet for best health, both these forms of rice play a significant role.   

Nutrient packed

It is here to note that white rice comes enriched with more than 15 types of vitamins, as well as minerals. Starting from iron, zinc, to folate, it comes packed with all. In comparison, brown rice contains a higher amount of fiber and magnesium. It also works well for those who need extra phosphorus. Similarly, Vitamin B content is higher in White rice than brown. White rice contains more amount of iron as well.    

Zero threats of cholesterol

A regular rice-eater should not worry about cholesterol as rice genuinely comes with zero cholesterol. It also contains no saturated fat. Scientists claim that even a mere 50-gram boost in the quantity of rice could address the issues of obesity significantly. It could at least lower one percent within a few weeks. Though most people recommend controlled rice-eating as a strategy to control weight, they don’t understand about nutritional and other aspects. But, it is quite proven that obesity can be efficaciously controlled upon lowering the consumption of rice. Also, it is proven that rice contains much lesser fat. Being enriched with a complex carbohydrate, plant compounds, with obvious fibre content, it helps in addressing the vitamin and nutritional requirement of the body for those who regularly workout.

Rice recommended for obesity hit zones

There are enough studies to claim that inclination towards rice is growing in western parts of the globe. The UK can be the best example in this regard, where people consume around 20 grams of rice in a day, which is more compared to past years. However, in comparison to the US, Spin, and others, the UK is still quite behind. With growing awareness towards obesity, it is suggested that regular rice-eating should be a mainstream habit at those zones affected due to issues of obesity. Brown rice is indeed the best suggestion for these people. However, it is essential to be qualitatively good enough. In this context, Irha Unique Brown Rice, and Irha Young Brown Rice would tow of the fantastic choices.

Brown Rice for Healthy Living and weight loss

Brown Rice for Healthy Living and weight loss

Brown rice is a favourite of many health-conscious people in modern time. However, the major benefit of brown rice that has attracted is its characteristic of helping in weight loss. This is packed with nutrition, and with a perfectly balanced amount of calorie. This is the reason that consuming a comparatively lower amount of brown rice also makes the consumer fulfilled.        

It[DB1]  is here to note that a cup of thoroughly cooked brown rice comes enriched with about 220 calories. In comparison, the same amount of white rice contains 245 calories. This much of difference matters a lot for someone fitness enthusiast.   

Provide the much-needed fibre to the body

Brown rice is packed with vital fibre essential for the human body to be in its best state of functionality. Being enriched with fibre ensures that someone regularly eating brown rice doesn’t feel any issue of bowel movement. At the same time, it keeps cholesterol level at the nominal side, avoiding cardiac diseases. Brown rice is quite proven thus about helping in weight loss.

Something fibre enriched like brown rice is always helpful towards avoiding diabetes. It is here to note that the human body requires 25 to 40 grams of fibres every day. Women below 50 are recommended to have around 30 grams of brown rice on a consistent basis, which is around 10 grams more in case of men of the same age. Obviously, men and women above 50 need a little extra amount of fibre. Keeping these statistics in mind, brown rice seems a must recommendation for all age.

However, an average person may not get the requisite amount of fiber through the regular food he/she eats. Only one cup of brown rice can fulfil the need in the best fashion.

Keeps the blood pressure level under control

Brown rice is quite proven in terms of its ability to keep weight under control. According to studies of Nutritional Science and Vitaminology, it is quite proven that brown rice thoroughly helps in addressing hypersensitivity issues at the same time.

Significantly lowers the most threatening Visceral Fat

One of the foremost reasons behind weight gain is the accumulation of visceral fat. In fact, it is the most threatening of all fats as it accumulates around the most crucial human body parts. Naturally, a person with more visceral fat content is prone to a greater health threat. However, regular eaters of brown rice don’t need to worry much about the same.

It is quite proven in terms of removing the threatening visceral fats accumulating around the abdominal region. Simply upon turning in to brown rice has helped many in magically lowering their body weight.   Brown rice is characteristically known for having an anti-inflammatory effect on human arteries. Additionally, minimises the fat concentration in blood.  

Maintains vitamin level perfectly

Those who are on the effort of losing weight know it well about the vital role that the vitamins play for humans. In this context, they are highly recommended to include brown rice with their diet plan for a significant nutritional benefit that it carries. In addition, it is packed with antioxidants as well.   

Brown rice thoroughly fulfils everything your body needs to catch up with the appropriate Vitamin levels. It is enriched with a higher content of nutrients, ranging from Vitamin B6, iron, manganese, to niacin. These nutrients play a significant role in maintaining the health of muscle tissue, maintains the rate of metabolism, and ultimately the energy level. Being packed with a great percentage of brown rice makes it crucial in terms of avoiding a range of diseases.

Best for diabetic and pre-diabetic people

Not just those who are diabetic, brown rice is very much proven with its good effect for those who are pre-diabetic as well. It is enriched with highly saturated magnesium makes it effective in terms of lowering the blood sugar level. It contains the specific kind of carbohydrate that takes time to digest, which is also one of the reasons behind its effectiveness for lowering weight. Also, it is enriched with fibre saturation, and characteristic of slower carbohydrate digestion helps in maintaining insulin level. Specifically, it is quite proven against type-two diabetes.   All these factors discussed above make it evident that brown rice is the healthiest option to maintain as a staple food in regular diet.


Ways to cook Basmati Rice

Different Ways to Cook Basmati Rice

Basmati rice is a favourite of all. Basically, it can be prepared in three methods, including stovetop, instant pot, and regular pressure cooker method. No need is to worry about cooking as it is not as tough as it is often touted to be. All that needs to be ensured is about following the right procedure. Prior to stepping into the cooking process, the following fundamental steps must be followed.

Clean the Rice well

Washing the rice is extremely important when it comes about basmati rice. The prime purpose behind doing this is to remove impurities and extraneous content of starch. Also, this practice avoids fears of rice getting sticky together. One must at least rinse thrice or four times in water, ensuring it doesn’t turn milky as while doing for the initial time.  

Immerse (soak) the rice thoroughly

It is not mandatory to immerse the basmati rice prior to cook; but, it’s good to do that for a better outcome and therefore cooking. One must immerse the rice for around half an hour prior to starting to cook, which makes the rice soak water and let the grains settle, in fact turning it softer.

Don’t discard immersed water for cooking

The same liquid in which the rice was soaked can be used again as well; no need to discard it.  All that it needs to be ensured is that proper rice to water ratio is maintained.

Never stir it

It is suggested not to stir the rice when the cooking process goes on, as it breaks down the grain. Needless is to say that everyone prefers little extra longer grains in its best shape. In case of our premium Irha Rice it is suggested not to stir them at all as the rare quality and extra length will be harmed and therefore loose its rare quality!

Ingredients needed for each method

The stovetop method

  • 1 cup Basmati Rice
  • 1 3/4 cup Water

The Instant Pot method

  • 1 cup Basmati Rice
  • 1 1/4 cup Water

Usual Pressure Cooker method

  • 1 cup Basmati Rice
  • 1 1/2 cups Water
  • 1/2 teaspoon Oil

Stovetop Method

It is considered the simplest of the three. One simply needs to go through the following steps.

  1. Provide thoroughly washed rice and essential amount of water within a pot and allow the same to immerse for a minimum half an hour.
  2. Keep the immerse rice on the top, and make sure it is boiling well. The moment boiling process begins, lower the flame as much possible (almost simmer mode), make it thoroughly covered. Cook the rice for at least ten minutes from here. Lit off the stove and allow the rice to get settled for an extra five minutes. Ultimately, the rice cooked over the stovetop is ready to be served. 

Instant Pot Method

Below are the steps to be followed for cooking basmati rice by instant pot method. 

  1. Pass the washed rice and desired amount of water into the pot within
  2. Allow it to get soaked for 30 minutes. 
  3. Post half an hour, let the rice get cooked by through manual pressure only for 4 minutes. After the four minutes are gone, and the whistle blows, allow the pressure to get released usually for 5 minutes. One may let the pressure released manually post five minutes. Finally, the rice using the instant pot method is ready to be served.

Usual Pressure Cooker Method

The following steps are recommended for cooking basmati rice using a pressure cooker

  1. Put thoroughly washed rice as mentioned above, rice and essential amount of water within pressure cooker and allow the same to get immersed for a period of 30 minutes.
  2. Put some oil and fix the lid of the pressure cooker and keep it on the stove. Allow it to get cooked in medium to higher heat; it’s quite enough with a couple of whistles. Switch off the gas after it’s done with a couple of whistles and allow the pressure to get out naturally. Now the Basmati is ready to be served!

Key points to remember

It is important to note that maintaining the right timing and amount of water is crucial. Most importantly, one should not avoid the proper washing of the rice; it turns sticky otherwise. Above all, it’s the quality of rice that has always been crucial in this cooking. For best result, it is always suggested to go with White rice from a well-known brand. To be specific, white rice by Irha Rice would be the best suggestion as it works well with all the above three methods.   

4th microwave method

5th electric rice cooker method