As Indians, we are used to eating white rice as a staple in our meals. While this rice is particularly not unhealthy but there are quite a lot of healthier options available nowadays with added nutrient benefits. So why not bring a healthy change in life and opt for the healthy variants instead of the plain old white rice which is not great for your health.
1. Quinoa
Quinoa is gluten-free and protein rich grain. It is the best option for people looking for a high protein diet. It is action packed with magnesium and vitamin B2 and also is high in fibre. It can be easily incorporated in your daily meals in the form of salad or khichdi.
How To Cook:
Soak the quinoa for 5 minutes in fresh clean water. Rinse thoroughly until the water is clean and drain before cooking. Take a sauce pan and place the quinoa in it. Add some salt and cook over medium heat. Bring to boil. Cover with lid and let it simmer for 12-15 minutes. Switch off stove and let it sit for 10 minutes. Fluff & serve.
2. Red Rice
The red rice has been consumed since ancient times but over the years has lost its popularity. Generally grown in the southern parts of our country, the ancient red rice is minimally processed and is packed with macro nutrients and B complex vitamins. It also helps in building immunity. It can be easily substituted for white rice in almost any dish.
How To Cook:
Soak the rice for about 3 hours in water and then pressure cook for 3 whistles. Simmer for 10 minutes on low flame. Serve.
3. Amaranth
Like Quinoa, Amaranth is also a gluten free grain. It boosts of great health benefits such as magnesium, potassium and iron. With an unmistakably earthy flavor, amaranth can really make a dish
How To Cook:
Use equal amounts of water and grain in a pan and bring to the boil. Reduce the heat to low and cook for around 15-20 minutes.
4. Couscous
Not only is couscous one of the most popular alternatives to white rice, but it’s also a great source of plant-based protein. It is packed with antioxidants and is a great source of fiber. Use it in a salad or make pancakes out of it, it is definitely a healthy option to go for.
How To Cook:
Take the same amount of couscous and water and boil. Cover the mixture and leave for 10-15 minutes. Use a fork to fluff up the couscous and add some butter or oil to give it a tasty twist!
5. Brown Rice
When it comes to finding a replacement to white rice, one of the first things to popin our mind is the brown rice. It is positively nutritious with low calories and high fibre. It is also gluten free and makes a easy swap for white rice in almost any dish.
How To Cook:
Boil the rice for around 30-40 minutes and strand. Let it cool for another 10 minutes before serving.
Now that you have decided to take the healthy route, check out 10 Myths About Eating Healthy, that will help you in adopting this lifestyle in a better way.
