The Seven Grains: Brown rice, benefits and simple recipes
In anthroposophy, Monday is connected with the Moon, a quality associated with rhythm, feeling, and gentle nourishment. For this reason, many Waldorf homes and schools serve brown rice on Mondays, as it is seen as mild, harmonising, and supportive of digestion and emotional balance. The practice is less about strict nutrition and more about creating a calming weekly rhythm through foods that reflect the Moon’s quiet, steady nature.
When prepared and cooked correctly, brown rice is among the most nutritious foods you can eat.
Whole-grain brown rice is a healthier food choice. Grain servings should take up about 50-60% of your plate. It offers many health benefits, is delicious, and, with Gomashio, adds a nutty flavor and a chewy texture.
Whole-grain brown rice contains an ideal balance of minerals, protein, and carbohydrates. It’s a more complete food than white rice. The whole-grain goodness is always a healthier choice.
There are two primary rice varieties of brown rice: short- and long-grain, with short-grain being my personal preference.
Preparing and cooking brown rice:
- 1 cup of dried brown rice, or two if you want to cook a large batch.
- 3 cups of water.
- A few drops of lemon or vinegar.
- Kombu seaweed. (Optional)
- 1 dried Shitake mushroom. (Optional)
- 1 umeboshi plum. (Optional)
Cooking time is around 50 minutes in the pressure cooker, but it may vary depending on the type of brown rice and the cooking method you use.
Step 1:
Wash the rice with cold water. Remove any floating grains.
Place the washed rice in a bowl with 3 cups of water and a few drops of vinegar or lemon.
Soak for at least 8 hours or overnight at room temperature.
Preparation:
Step 2:
After soaking time, rinse the rice and put it in the pressure cooker/saucepan, or rice cooker.
To add more nutrients and taste, I add a small piece of kombu seaweed, a dried shiitake mushroom, and one umeboshi plum to the rice.
Cooking:
If cooking in a pressure cooker, once the pressure is reached, add a diffuser and reduce the heat; cook for 50 minutes.
Turn the heat off and let the pressure relieve on its own before opening.
If you’re cooking in a saucepan, add a diffuser and lower the heat when the water is boiling. Keep the cover throughout and don’t stir the rice at any point.
Serve plain rice in grain bowls with some soya sauce and gomashio.
Any leftovers, once cool, should be kept refrigerated for up to 5 days.
Brown rice with stir-fry vegetables:
Heat a little bit of oil in a skillet or pan. Add the onion and sauté for a couple of minutes. Add the carrot, cabbage, and broccoli. Or any vegetables you want. Cook over medium heat, mixing occasionally so the vegetables don’t stick. When they are done, and no more liquid seems to come out of the vegetables, add a little soya sauce and cook for another minute or two. Add the cooked rice, reduce the heat to low, and cook for a few minutes more.
You can add beans such as black beans, red beans, chickpeas, or aduki beans or tofu. just before you add the rice; cook for a few minutes, then add the cooked rice.
What to cook with leftover rice:
Rice croquettes:
It’s better if the rice has been in the fridge before making your croquettes.
Mix the rice with a bit of salt or gomashio by hand until it’s mushy rice.
Wet your hand in cold water so to make it easier to work the rice.
Form golf-sized balls and press gently with your hands.
Put them in an oven tray or skillet with a bit of oil.
Cook until golden and crunchy, decorate with sesame seeds or gomashio and enjoy.
Variations:
You can add shredded carrots and spring onions to the rice mixture.
Add some cheese and tomatoes to make mini healthy pizzas, a healthy option if you eat a gluten-free diet
How to make homemade Gomashio:
Meaning “sesame salt” in Japanese, gomasio (or gomashio) is a condiment made from a mixture of toasted sesame seeds and sea salt, crushed using a Suribachi (Japanese mortar)
What you need:
- Wholegrain sessame seeds- 4 tablespoons
- Sea salt – 1/4 teaspoon
- A pan or skillet
- A suribachi (Japanese mortar)
Put the sesame seeds in a bowl and wash them thoroughly in cold water.
Rinse using a thin colander and dry using a paper towel.
Roast the sesame seeds in a preheated skillet or pan in low heat.
Stir continuously with a wooden spoon and shake the skillet occasionally so the sesame seeds don’t burn.
When seeds start to pop, try crushing a seed between your thumb and ring finger. If the seeds crack easily, they are done; if not, roast for a bit longer.
When the seeds are done, remove them from the skillet and put them on a plate or bowl to cool.
Measure the salt and roast in the skillet for a few minutes, stirring continuously. This will evaporate the moisture in the salt and make it easier to combine with the sesame seed oil.
Grind the salt first in the suribache until it is very fine. Add the sesame seeds and grind the two together.
When using the suribachi, don’t stir too fast or apply too much pressure, or it will turn into a paste.
Stir in horizontal circles in a spiral movement.
Crush about 80 per cent of the seeds.
Store in a well-sealed glass jar.
You can buy organic gomashio, organic dried shitake, organic kombu seaweed, organic umeboshi, organic soya sauce at Clearspring
Organic brown rice and whole grain foods at Whole Foods shops.
