#brown rice health benefits

[kisanofindia]

Brown Rice: कैसे सेहत का खज़ाना है भूरा चावल? क्यों भूरे चावल के उत्पादन पर दिया जा रहा है ज़ोर?

कोलेस्ट्रॉल से लेकर वज़न कम करने में है मददगार

भूरा चावल जिसे ब्राउन राइस भी कहा जाता है कि खेती भारत, थाइलैंड और बांग्लादेश जैसे एशियाई देशों में की जाती है। पिछले कुछ सालों में सेहत के प्रति सचेत लोगों के बीच इसकी मांग बहुत बढ़ी है, क्योंकि इसे सफेद चावल की बजाय हेल्दी माना जाता है।

भूरे चावल (Brown Rice): चावल तो आप सब खाते ही होंगे, लेकिन क्या आपको पता है कि चावल कितने तरह के होते हैं। आमतौर पर हमारे देश में तीन रंग के चावल उगाए जाते हैं, सफदे, काले और भूरे/लाल। भूरे चावल (Brown Rice) को ही ब्राउन राइस कहा जाता है, जिससे आजकल फिटनेस फ्रीक लोग खूब पसंद कर रहे हैं। डायटीशियन भी वज़न कम करने वाले लोगों को सफेद की बजाय भूरे चावल खाने की ही सलाह देते हैं।

ऐसा दावा किया जाता है कि ये चावल सफेद चावल की बजाय अधिक पौष्टिक होता है और कई बीमारियों से लड़ने में मददगारा है। हालांकि, आप भी अगर अपनी डायट में सफेद चावल की बजाय ब्राउन राइस को शामिल करना चाहते हैं, तो एक बार डॉक्टर से सलाह ज़रूर ले लें। ब्राउन राइस रिफाइंड नहीं होता। ये पूरी तरह से प्राकृतिक होता है। बस इसे धान से अलग करके इस्तेमाल किया जाता है।

इसे पकाने में भी थोड़ा ज़्यादा समय लगता है, इसलिए पकाने से पहले 15-20 मिनट पानी में भिगोकर रखना चाहिए। भूरे चावल (Brown Rice) की मांग दिनों दिन बढ़ रही है, ऐसे में इसकी खेती से किसान अच्छी आमदनी प्राप्त कर सकते हैं।

भूरे चावल (Brown Rice) के फ़ायदे

दिल का रखें ख्याल- भूरा चावल दिल से जुड़ी बीमारियों को दूर रखने में मदद करता है। यह शरीर में बैड कोलेस्ट्रॉल के स्तर को कम करता है, जिससे ब्लॉकेज, हार्ट अटैक और हाई ब्लड प्रेशर जैसी समस्याओं को नियंत्रित रखने में मदद मिलती है। ये कार्डियोवस्कुलर सिस्टम को भी मज़बूत बनाता है।

डायबिटीज़ के मरीजों के लिए फ़ायदेमंद- कुछ लोगों को चावल खाने की ऐसी लत होती है कि शुगर लेवल बढ़ जाने पर जब डॉक्टर चावल से परहेज़ करने की हिदायत देते हैं, तब भी वो नहीं मानते, क्योंकि बिना चावल के उनका पेट ही नहीं भरता। ऐसे लोगों के लिए ब्राउन राइस अच्छा विकल्प है, क्योंकि इसमें ग्लाइसेमिक इंडेक्स कम होता है। इसके साथ ही इसमें एक ख़ास तरह का कार्बोहाइड्रेट होता है, जिससे में शुगर यानी शर्करा कम मात्रा में अवशोषित होती है।

वज़न कम करने में सहायक- जो लोग वज़न कम करना चाहते हैं, लेकिन साथ ही चावल भी खाना चाहते हैं, उनके लिए भी भूरा चावल अच्छा विकल्प है। क्योंकि इसमें फाइबर की मात्रा अधिक होती है, इसलिए इसे खाने से ज़्यादा समय तक पेट भरा होने का एहसास होता है और आप बेकार की चीज़ें खाने से बच जाते हैं। इसमें मैगनीज़ भी भरपूर मात्रा में होता है।

हड्डियों को मज़बूत बनाता है- ब्राउन राइस में मैग्नीशियम की भी भूरपूर मात्रा होती है जो हड्डियों के घनत्व को बनाए रखने में मदद करता है। साथ ही इसमें विटामिन डी और कैल्शियम भी होता है जिससे यह ऑस्टियोपोरोसिस और गठिया के मरीज़ों के लिए फायदेमंद है।

और पढ़ें.....

[vsonker]

Healthy Diet Chart for Weight Loss: A Medically-Backed Guide

Healthy Diet Chart for Weight Loss: A Medically-Backed GuideMaintaining a healthy weight is crucial for overall well-being, reducing the risk of chronic diseases, and improving quality of life. A well-planned diet is key to effective weight loss and long-term success. This article offers a medically-backed diet chart designed to promote sustainable weight loss without compromising essential…

[dynamichealthinsights]

Why Brown Rice Is a Better Choice for Heart Health

When it comes to supporting heart health, the choice between brown rice and white rice may seem trivial, but this decision can have a significant impact on overall cardiovascular well-being. As we continue to learn more about the influence of diet on heart disease, one thing becomes increasingly clear: whole grains like brown rice are powerful tools in maintaining a healthy heart. In this…

[discoverybody]

How Often Should Brown Rice Be Eaten

Brown rice has several nutritional benefits because of its high fiber content, vitamins, minerals, and antioxidants. It enhances digestive health, regulates blood sugar levels, and may help prevent chronic diseases. Brown rice, unlike white rice, preserves its bran and germ layers, making it higher in fiber and minerals. It also has a low glycemic index, making it ideal for controlling blood sugar levels. Regular consumption of brown rice may lessen the risk of heart disease by reducing cholesterol levels and boosting heart health due to its magnesium concentration.

It can help with weight management by keeping you fuller for longer and delivering a steady source of energy. Brown rice can be easily included into your diet by replacing white rice in recipes or adding it to salads, soups, and sushi rolls. Rinsing, using the proper water-to-rice ratio, soaking for increased texture, cooking covered over low heat, and allowing it to stand after cooking are all necessary steps in the preparation of brown rice.

However, there are certain disadvantages to consider, such as the presence of phytic acid, which might reduce mineral absorption, and the likelihood of arsenic contamination. Soaking or fermenting rice can help alleviate these issues. Overall, brown rice is a nutrient-dense and flexible grain that may be an excellent supplement to any healthy diet.

[tiberiusblacktorn]

Main Dishes - Vegetarian Fried Feta Rice by Andie Brown rice, feta cheese, and green beans are all you need to make this delicious vegetarian fried rice dish.

[wallipedia]

6: Surprising Nutritional Value and Health Benefits of Rice

Introduction: Rice, a flexible and broadly consumed grain, has been a dietary staple for quite a while in many regions of the planet. From its modest beginnings in Asia to today’s worldwide prominence, rice plays had a huge impact on societies, economies, and cooking styles. In this blog, we will dive into the entrancing history of rice, investigate its health benefits and medical advantages,…

[suchananewsblog]

What Makes Brown Rice Healthier? Tips And Tricks To Cook Brown Rice Perfectly

Rice is a staple for most of us. We pair it with dal, sabzi, chicken curry and more to make for a wholesome meal. But whenever we talk about a healthy diet regime, the first thing we eliminate from the list is rice – more specifically, white rice. In fact, white rice, for time immemorial, makes a huge topic of debate in the world of health and fitness. Wonder why? Delhi-based health and nutrition…

[theambitiouswoman]

Superfoods you should incorporate in your diet:

Superfoods are nutrient-dense foods that are considered beneficial for your health due to their high concentration of vitamins, minerals, antioxidants, and other beneficial compounds.

Combine these superfoods with a variety of other whole foods to ensure you're getting a wide range of nutrients. Also, be mindful of portion sizes and any individual dietary restrictions or allergies you may have.

Berries: Blueberries, strawberries, raspberries, and other berries are rich in antioxidants, fiber, and vitamins.

Leafy greens: Spinach, kale, Swiss chard, and other leafy greens are packed with vitamins, minerals, and fiber. They are low in calories and provide important nutrients like vitamin K, vitamin C, and folate.

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family. They contain compounds that may help reduce the risk of certain cancers.

Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, protein, fiber, and various vitamins and minerals.

Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Whole grains: Quinoa, brown rice, oats, and whole wheat are examples of whole grains that provide fiber, vitamins, and minerals.

Legumes: Beans, lentils, chickpeas, and other legumes are high in fiber, protein, and various nutrients. They are also a good source of plant-based protein.

Turmeric: This spice contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.

Green tea: Green tea is rich in antioxidants called catechins and is believed to have various health benefits, including improved brain function and a lower risk of certain diseases.

Dark chocolate: Dark chocolate with a high cocoa content (70% or higher) is a source of antioxidants and may have positive effects on heart health and mood.

Avocado: Avocados are rich in healthy fats, fiber, and various vitamins and minerals. They also provide a good source of potassium.

Greek yogurt: Greek yogurt is a protein-rich food that also contains beneficial probiotics, calcium, and vitamin B12.

Sweet potatoes: Sweet potatoes are packed with vitamins, minerals, and fiber. They are an excellent source of beta-carotene, which is converted into vitamin A in the body.

Garlic: Garlic contains sulfur compounds that have been associated with potential health benefits, including immune support and cardiovascular health.

Ginger: Ginger has anti-inflammatory properties and is commonly used to aid digestion and relieve nausea.

Seaweed: Seaweed, such as nori, kelp, and spirulina, is a rich source of minerals like iodine, as well as antioxidants and omega-3 fatty acids.

Pomegranate: Pomegranates are packed with antioxidants and are believed to have anti-inflammatory properties. They are also a good source of vitamin C and fiber.

Cacao: Raw cacao is the purest form of chocolate and is rich in antioxidants, flavonoids, and minerals. It can be enjoyed as nibs, powder, or in dark chocolate form.

Quinoa: Quinoa is a gluten-free grain that provides a complete source of protein, along with fiber, vitamins, and minerals.

Extra virgin olive oil: Olive oil is a healthy fat option, particularly extra virgin olive oil, which is high in monounsaturated fats and antioxidants.

Chia seeds: Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurt, or used as an egg substitute in recipes.

Beets: Beets are rich in antioxidants and are known for their vibrant color. They also contain nitrates, which have been shown to have beneficial effects on blood pressure and exercise performance.

Matcha: Matcha is a powdered form of green tea and is known for its high concentration of antioxidants. It provides a calm energy boost and can be enjoyed as a tea or added to smoothies and baked goods.

Algae: Algae, such as spirulina and chlorella, are nutrient-dense foods that are rich in protein, vitamins, minerals, and antioxidants. They are often consumed in powdered or supplement form.

Fermented foods: Fermented foods like sauerkraut, kimchi, kefir, and kombucha are rich in beneficial probiotics that support gut health and digestion.

Maca: Maca is a root vegetable native to the Andes and is often consumed in powdered form. It is known for its potential hormone-balancing properties and is commonly used as an adaptogen.

Goji berries: Goji berries are small red berries that are rich in antioxidants, vitamins, and minerals. They can be enjoyed as a snack or added to smoothies and oatmeal.

Hemp seeds: Hemp seeds are a great source of plant-based protein, healthy fats, and minerals like magnesium and iron. They can be sprinkled on salads, yogurt, or blended into smoothies.

Moringa: Moringa is a nutrient-dense plant that is rich in vitamins, minerals, and antioxidants. It is often consumed as a powder or used in tea.

Mushrooms: Certain mushrooms, such as shiitake, reishi, and maitake, have immune-boosting properties and are rich in antioxidants. They can be cooked and added to various dishes.

[ovaruling]

@non-suspiciousname @junipercastor i’m not a dietician or doctor disclaimer disclaimer if you have preexisting conditions this may not be for you disclaimer disclaimer i cannot account for every human experience disclaimer disclaimer BUT the easiest way to do this is to first learn what “high fiber foods” means.

and before i begin, here’s how much fiber we more or less need via a helpful Harvard health article.

so, to recap: for women—the ones who matter to me—that’s 25g for adult women who are 50 and under. women 50 and over, that’s 21g.

and i included the extra paragraph about Metamucil etc bc that is important to note. a lot of people do think they’re getting quality daily fiber in these powders.

here’s a helpful article abt the differences between soluble and insoluble fiber. both are important in their own ways!

and just so we’re clear on the benefits of upping your fiber intake:

so!

i recommend a quick google to see the fiber content per serving of a variety of foods that i don’t have time condense here. but, like, beans are a really inexpensive way to do this (add some rice to it and you have a complete muscle-lovin’ protein btw! all the essential amino acids are covered when you combine rice and beans 🫶). beans and legumes are incredibly rich in fiber, and they’re budget-friendly, shelf-stable, and easy to make and easy to incorporate into infinite delicious possible dishes.

but your fiber can be gotten from so many different sources! (my data here is approximate from individual checking. pls allow 1-2g of fiber for margin of error in case i mistype!)

for fruits: 1 cup of blackberries OR raspberries has 8g of fiber!!!!! 1 medium apple has around 4-5g of fiber. an average banana or a serving of strawberries have 3g of fiber. an average avocado has 10g of fiber. and so forth

for grains: steel-cut oats have 5g of fiber per 1/4 cup uncooked (oats are generally rich in fiber anyway, but steel cut in particular). a slice of whole grain bread should have around 3g fiber. brown rice contains 3.5g fiber for every cooked cup. one cup of cooked quinoa (which is also a complete protein!) contains 5g of fiber. bran is almost 15g per one cup serving.

if you’ve got access to chia seeds, a 1oz serving provides 10g fiber. here’s a yummy super easy recipe for peanut butter chia pudding!!!

nuts and seeds provide a lot of fiber too. 1oz of walnuts contains nearly 2g fiber! 1oz of almonds contains 3.5g fiber. peanuts contain 2.5g fiber for 1oz. sunflower seeds are 12g per 1 cup serving (though that’s a lot of them to eat—1/4 a cup would be closer to 3g)

and my fave prunes are 12g per one cup serving. again, that’s a lot of them to eat. 1/4 of that would be 3g.

beans/legumes are king for fiber. 1 cup of cooked black beans contains 15g of fiber. 1 cup of navy beans contains around 19g of fiber. 1 cup of kidney beans contains 11g of fiber.

split peas are i think around 8g per cup when cooked? cooked broccoli is around 5g. corn is around 4g.

i could go on but i’m literally hooked up to an IV for medication rn so i’m one-handed lol i apologize for how cramped this is

but here’s a great list from the Mayo Clinic of high fiber foods and another list of 40 foods from a women’s health mag and also another from healthline, which also has a handy chart for fiber requirements for more specific age groups based on sex

and yes, there are also high-fiber cereals, but beware of the much-touted and rightly-feared ingredient of psyllium husk. it’s more or less used as a laxative and can be outright dangerous for your digestive system and is very painful if not consumed in militant moderation. ask me how i know lol. please please be careful of psyllium husk. like, for real. just stay away from it altogether imo.

sorry this is a lot of discombobulated info, but again i’m one handed at the moment. but hopefully that helps a bit! fiber is linked to longevity and good colon health and that’s what i want for women forever

EDIT: go slow with this! if you’re not used to the recommended daily intake, you will need to gradually work up to this so as not to upset your gastrointestinal system. you may otherwise find yourself in discomfort. GO SLOW. add fiber-rich foods in small portions over time to allow your body to adjust. it is well worth the patience—but don’t overload your system by eating a ton of prunes and thinking you’re doing yourself any good that way. introduce gently and in moderation until you feel comfortable with how it makes your digestion feel!

[beautyandlifestyleblog86]

Vibrant and flavorful Green Bean Stir-Fry

Ingredients:

* 1 pound fresh green beans, trimmed

* 1 tablespoon olive oil

* 1 onion, sliced

* 2 cloves garlic, minced

* 1 cup sliced carrots

* 1/2 cup sliced red bell pepper

* 1/4 cup soy sauce (or tamari for gluten-free)

* 1 tablespoon rice vinegar

* 1 teaspoon sesame oil

* 1/4 teaspoon red pepper flakes (optional)

* Cooked brown rice, for serving

Instructions:

* Prep your veggies: Bring a large pot of salted water to a boil. Add the green beans and cook for 3-4 minutes until crisp-tender. Drain and rinse with cold water to stop the cooking process.

* Stir-fry the aromatics: Heat the olive oil in a large skillet or wok over medium-high heat. Add the onion and garlic and cook until softened, about 2 minutes.

* Combine the veggies: Add the carrots and red bell pepper to the skillet and cook for 3-4 minutes, or until slightly tender.

* Create the sauce: In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, and red pepper flakes (if using).

* Finish the dish: Add the cooked green beans to the skillet and toss to combine with the vegetables. Pour the sauce over the mixture and stir to coat evenly. Cook for 1-2 minutes, or until the sauce has thickened slightly.

* Serve the stir-fry over cooked brown rice for a complete and satisfying meal.

Nutritional Benefits:

* Green beans: Provide vitamins K, C, A, folate, calcium, iron, magnesium, potassium, and fiber.

* Onion and garlic: Offer antioxidants and support heart health.

* Carrots: Rich in vitamin A and beta-carotene for eye health.

* Red bell pepper: Packed with vitamin C.

* Brown rice: A good source of fiber and complex carbohydrates.

This dish highlights the vitamins, minerals, and fiber in green beans while incorporating other nutrient-rich ingredients.

[cleverwordsandotherstuffilike]

The Mediterranean diet contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli is one of nature's most nutrient-dense foods, with only 30 calories per cup and contains fibre and polyphenols — antioxidants that detoxify cell-damaging chemicals in your bodying.

A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease.

Quinoa contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet — from barley to brown rice — will aid in weight loss by filling you up for fewer calories.

Blueberries is a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients.

Studies show that eating a handful of nuts several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fibre.

Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.

Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fibre and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.

Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.

Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells.

Walnuts are packed with tryptophan, an amino acid your body needs to create serotonin. They're digested slowly which contributes to mood stability and can help you tolerate stress.

Asparagus is one of the best sources of folate, a B vitamin that could help keep you out of a mental slump. Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine; all of these are crucial for mood.

[smol-stardust]

Good kinds of tea for me to try??

I’m glad you asked, please, sit down while I ramble away about my beloved known as tea :)

(Disclaimer: some of teas I’m thinking of might be specific to brands I can get here so sorry if one piques your interest but isn’t available) Long list ahead

Herbal Teas:

Mixed Berry Teas

Rose hip tea

Honestly any fruit tea haha

Chamomile

Apple chamomile warm fuzzy happy feels

Apple Cinnamon

Lemon Zinger: cold relief and soothing zingy taste beloved

Sleepy Time: soothing minty and just calm

Candy Cane Mint Tea

Gingerbread (holiday tea) high in cinnamon and very calming and soul warming :)

Pomelo Tea If you can get like a jar of pomelo, and mix it with water or black tea it’s kinda sweet and tangy. And, sore throat soother :)

Caffeinated

Lavender White Tea (iced) it has a bit of a slight oily feel that’s hard to get used to at first. But if you like the scent of lavender you’ll like it.

Genmaicha (brown rice and green tea) it’s kind hot an earthy taste, not everyone’s cup of tea, but one of my personal favourites. Also boosts impunity and had many gut & health benefits :)

Strawberry black tea or green tea (make your own and shove in the fridge) 2 tea bags got 1L of water, add some lemon slices/juice and strawberry purée or juice (or pineapple juice :)

Peach Green Tea

CHAI CHAI CHAI!

^ Add some milk and cinnamon too if you want :)

MATCHA try osuicha (thinner, less thick and strong) first if you’ve never tried matcha

(but also… uh, white stores sell like one type so stick with about one to two thumb sized scoops) SORRY FOR THE SHADE! it’s kinda true tho

GREEN TEA (do not leave your teabags in past 2 minutes, gets bitter at that point)

Oolong (taste is strong. Not for everyone) have with milk and brown sugar tho! It’s good that way too :)

Rooibos with a dash maple syrup

Classic Orange Pekoe/ English Breakfast with milk

MISC CATEGORY

ICED BARLEY TEA (grew up on this stuff in Taiwan haha ) idk if they sell that stuff here, but I love the light sweetness and it’s got this cooling effect (hence why it’s a summer drink)

WINTER MELON TEA. sweet kinda syrupy Taiwanese must have. Sorry…I doubt you could get it overseas, but look out for the condensed chunky block forms at Asian markets maybe? To cook a batch at home

Anyways, long tea ramble!! Try some out and hope you like them :)

[sweaterkittensahoy]

Dumb shit I learned from youtube shorts tonight: Brown rice contains noticeably more arsenic than white rice.

And people were using this fact to try and sound scary.

Except.

And my god please note the except.

That doesn't actually mean sweet fuckall in 1) how much arsenic is contained in EITHER rice.

AND ALSO IF IT FUCKING MATTERS IN THE LONG RUN.

If I may give you a crash course in fuckery: If someone is talking a big game about a food being BAD because "WELL IT HAS A BAD THING" but a quick google does not actually turn up any information that proves the "bad thing" is truly "bad"? That's grifters grifting.

Here's an abstract (the thing that tells you the bare bones of the study results) from a study:

Brown rice has been advocated for as a healthier alternative to white rice. However, the concentration of arsenic and other pesticide contaminants is greater in brown rice than in white. The potential health risks and benefits of consuming more brown rice than white rice remain unclear; thus, mainstream nutritional messaging should not advocate for brown rice over white rice. This mini-review aims to summarize the most salient concepts related to dietary arsenic exposure with emphasis on more recent findings and provide consumers with evidence of both risks and benefits of consuming more brown rice than white rice. Despite risk-benefit assessments being a challenging new frontier in nutrition, researchers should pursue an assessment to validate findings and solidify evidence. In the interim, consumers should be cognizant that the dose of arsenic exposure determines its toxicity, and brown rice contains a greater concentration of arsenic than white rice.

From info later in the article: Arsenic as an idea is bad. But arsenic is also environmental. It's literally fucking everywhere. Arsenic in food is a worldwide thing.

From other info in the article: Our testing on why brown rice is better or worse than any other rice has some serious fuckboy testing vibes, and any negatives can't be directly related to arsenic.

In cases like this, I tend to rely on the following incredibly casual metric to decide where I land: If this thing you're claiming is bad for all of us was actually bad for all of us, the science would show it. While there are fuckboy techniques in testing the advantages of brown rice versus others, if brown rice was causing people serious medical issues because the arsenic levels were bad in general, that would be very obvious from any level of review.

Even with the fuckboy test questions about brown rice, if the problem was that the level of arsenic was harming people, we would see it in the available testing.

To say "brown rice has arsenic, so it's bad" is bullshit. It's like saying "If you drink at all, your liver will fail."

[yunogasaikinnie]

Anyone who wants to know how to make the perfect traditional Japanese breakfast should definitely check this post out.

Today, I’m going to show you how to cook the perfect traditional Japanese breakfast.

Freshly steamed rice and miso soup are the staples to Japanese everyday meal. Japanese rice is short-grain rice.

Unlike long-grain rice, it is moist + a little sticky and tastes sweeter.

I recommend to choose Japanese rice, but it is relatively expensive outside of Japan.

The best alternative is medium-grain rice like California rice.

You can choose brown rice or white rice with multi-grain.

Miso soup is another important factor of our meal.

Miso is basically a fermented soy bean paste which has a beautiful aroma and plenty of health benefits.

Miso soup warms up your body and boosts your immune system immediately after eating.

In addition to miso soup and rice, one or two side dishes are prepared to balance out the nutrition.

Tamagoyaki is an all-time favorite. I don’t know why, but I’ve never gotten tired of it!

Hiyayakko (cold tofu) is the perfect source of protein for anyone.

Obviously, Japanese breakfast is much healthier than cereal and milk. It takes time, but it's totally worth it in a long run.

If you like the usual breakfast, you can follow the recipes for each dish that's a part of this breakfast that I prepared for myself.

First, let's start with the preparation of rice.

Tips to cook perfect rice (in a pot)

Measure and Rinse: Measure the rice and rinse thoroughly under cold water.

Soak: Place the rinsed rice in a pot and add water using the 1:1.2 ratio. Let the rice soak for 30 minutes to an hour. Soaking helps the rice cook more evenly.

Cook: Cover the pot with a tight-fitting lid and bring it to a boil over medium heat. Once it's boiling, reduce the heat to low and simmer for 15-20 minutes.

Rest: Remove the pot from heat and let it sit, covered, for another 10 minutes to allow the rice to steam and achieve the perfect texture.

Tips to cook perfect rice (in a rice cooker)

Measure and Rinse: Measure the desired amount of rice and rinse it under cold water until the water runs clear. This removes excess starch and prevents the rice from becoming too sticky.

Add Water: Place the rinsed rice in the rice cooker and add water. The general ratio is 1:1.2 (1 cup of rice to 1.2 cups of water). Adjust the water amount based on your preference for softer or firmer rice.

Cook: Close the lid and select the appropriate cooking setting. Modern rice cookers often have a specific setting for cooking short-grain rice.

Rest: Once the rice cooker signals that cooking is complete, let the rice sit for about 10 minutes with the lid closed. This allows the rice to finish steaming and results in a better texture.

Tips to cook perfect rice (in a pressure cooker)

Measure and Rinse: Measure the rice and rinse it under cold water.

Add Water: Place the rinsed rice in the pressure cooker with water, using a slightly lower ratio of 1:1.1 due to the efficient steam cooking.

Cook: Close the lid and set the pressure cooker to high pressure. Cook for about 3-5 minutes, then let the pressure release naturally.

Rest: After releasing the pressure, let the rice sit in the pressure cooker for an additional 5-10 minutes with the lid on.

Final tips

Consistency: Keep track of your water-to-rice ratio and cooking times. Consistency is key to achieving your preferred rice texture.

Personal Preference: Adjust water levels and cooking times based on whether you like your rice softer or firmer.

Storage: Store leftover rice in an airtight container and refrigerate. Reheat it by steaming or microwaving with a damp cloth to maintain moisture.

By following these steps, you can enjoy perfectly cooked rice every time, tailored to your taste. Whether you prefer using a rice cooker, pot, or pressure cooker, mastering these techniques will elevate your Japanese meals.

The second step for making a perfect breakfast like mine is the preparation of wakame miso soup.

Ingredients you'll need for wakame miso soup

Wakame seaweed

Tofu

Scallions

Miso paste

Dashi powder

Instructions

Chop scallions.

Cut tofu into cubes. Put dried wakame seaweed and tofu in a saucepan.

Add dashi powder.

Add water.

Bring to a boil on medium heat.

Lower the heat and simmer for one minute.

Turn off the heat and add miso using a miso measuring whisk (if you have it.)

Stir gently until it dissolves.

Add chopped scallions.

That’s it! Miso soup is best enjoyed when it’s hot, so serve it immediately!

The third step for making a perfect breakfast like mine is the preparation of seared/grilled salmon.

Ingredients you'll need for seared/grilled salmon

1 Sockeye salmon fillet

Salt (I use Diamond Crystal kosher salt)

Sake to clean the fish

Instructions

Marinate the salmon with sake and let rest for 10 minutes. Before salting, you want to make sure to pat the salmon surface dry with paper towels. Then, sprinkle salt liberally on all sides, especially on the skin. The salting process not only helps to remove any fishy taste but also plays a role in enhancing umami and firming up the flesh of salmon. We will then wrap the fillet in a few layers in an air-tight container before keeping it chilled in the refrigerator for at least 2 days.

After 2 days, wrap the fillet in plastic and store it in the freezer.

Broil the salmon in the oven, or it can be pan-seared or grilled. The salmon will come out tender with a flavorful crispy skin.

The fourth step for making a perfect breakfast like mine is the preparation of tamagoyaki.

Ingredients you'll need for tamagoyaki

3 eggs

Salt

Soy milk

Oil

Instructions

Blend eggs with salt and soy milk, and strain the mixture through a sieve.

Heat a tamagoyaki pan over medium heat and spread the oil.

Pour 1/3 of the egg mixture into the entire pan (1st layer.)

Roll the egg from the front to the end of the pan and move to the front.

Pour half of the egg mixture (2nd layer.) Lift the egg and move the mixture under it.

Roll the egg and pour the rest of the egg mixture (3rd layer.) Repeat the rolling process.

Transfer tamagoyaki to a plate and tweak the shape with a paper towel (or sushi mat if you have one.) The fluffy, thick tamagoyaki rolls are ready!

The fifth step for making a perfect breakfast like mine is the preparation of nukazuke.

Ingredients you'll need for nukazuke

Nukadoko

1 carrot

2 cucumbers

Daikon

Instructions

Peel and cut vegetables.

Transfer the ready-made nukadoko into an airtight container, then add water to prepare it.

Put the vegetables in the nukadoko and store the container in the fridge to pickle.

Take out the nukazuke and rinse the bran off.

Slice the pickled vegetables and savor the authentic taste of Japan with this nukazuke – the classic Japanese side dish!

The sixth step for making a perfect breakfast like mine is the preparation of spinach goma-ae.

Ingredients you'll need for spinach goma-ae

Spinach

Ground white sesame seeds

Sugar

Soy sauce

Instructions

Place a steamer basket on a pot, pour 1 cup of water, place the spinach, cover, and steam on medium heat for 1-2 minutes.

In a small bowl, combine sugar, soy sauce, and ground white sesame seeds, to make the sesame sauce. Mix well.

Put the spinach in a small bowl and add the sesame sauce.

Toss until properly blended.

The seventh (and final) step for making a perfect breakfast like mine is the preparation of hiyayakko.

Ingredients you'll need for hiyayakko

Chilled extra firm tofu

Soy sauce to taste

Scallions

Instructions

Take the tofu out of your refrigerator and place it on a plate.

Wash the scallions and finely chop them into small pieces.

Place the scallions on the tofu and pour soy sauce.

If you like a little fruit with the usual breakfast, you can follow the recipes for every dish that's a part of this breakfast that I prepared for Ayaka.

If you have leftover rice stored in the fridge, pour water a cup of water into your rice cooker (or pot/pressure cooker) and reheat it.

If you don't, then cook a fresh serving of rice.

If you made extra wakame miso soup, pour it into a bowl and serve while it's still warm.

If you didn't, simply make some again.

The third step for making a perfect breakfast like Ayaka's is the preparation of broiled teriyaki salmon.

Ingredients you'll need for broiled teriyaki salmon

2 sockeye salmon fillets with the skin on, thinly-cut

2 tsps. teriyaki sauce

Lemon slices, for garnish

Yuzu shichimi (mixture of 7 spices)

Instructions

Preheat the broiler and line a baking sheet with aluminum foil.

Wash and dry the salmon, and remove any remaining bones. Place the salmon on foil, skin side down.

Broil the salmon about 4 inches from heat for about 5 to 7 minutes until almost cooked. Remove the salmon from broiler and pour teriyaki sauce evenly over the filets. Return to broiler and cook for another minute or so until fish is cooked through.

Transfer the salmon to a plate, removing the skin if you like, and garnish with lemon slices.

Sprinkle yuzu shichimi onto the salmon.

The fourth step for making a perfect breakfast like Ayaka's is the preparation of bonito flakes with onions and ponzu sauce.

Ingredients you'll need for bonito flakes with onions and ponzu sauce

1 packet bonito flakes

1 onion

2 tsps. ponzu sauce

Instructions

Take the bonito flakes out of their packaging and wash them.

Put the bonito flakes in a pot with water and boil for 2-3 minutes.

Finely chop an onion into several small pieces

Put the bonito flakes in a bowl. Garnish with onions and add ponzu sauce.

The fifth step for making a perfect breakfast like Ayaka's is the preparation of spicy daikon and refreshing cucumber pickle.

Ingredients you'll need for spicy daikon and refreshing cucumber pickle

Daikon

2 cucumbers

Pickling mixture (made from balsamic vinegar, sugar, salt, and water)

Chili powder

Instructions

Cut the daikon and cucumbers.

Put the sliced daikon and cucumbers in the pickling mixture. Store in a container in your refrigerator to pickle.

Take the pickled daikon and cucumbers. Serve in a bowl and sprinkle chili powder.

The sixth (and final) step for making a perfect breakfast like Ayaka's is the preparation of fresh strawberries with honey.

Ingredients you'll need for fresh strawberries with honey

6 fresh strawberries

1 tbsp. honey

Instructions

Take 6 fresh strawberries out of your refrigerator and wash them.

Put them in a bowl and serve with honey.

Follow these recipes to make the perfect traditional Japanese breakfast suited to your taste.

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How Often Should Brown Rice Be Eaten

It is a whole grain with bran and germ layers, which means it has more fiber, vitamins, and minerals than white rice. It has a wide range of nutrients, including magnesium, manganese, selenium, and antioxidants, all of which improve general health and wellness. These nutrients are necessary for a wide range of biological functions and can aid in the prevention of chronic diseases.

One of its main advantages is its high fiber content. Fiber is essential for a healthy digestive tract. It aids digestion by facilitating regular bowel movements and decreasing the likelihood of constipation. Furthermore, rice's fiber helps maintain blood sugar levels, making it a good choice for people who have diabetes or want to prevent developing it.

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Food Rich In Protein

Boost Your Health with High-Protein Foods

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