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The fiber found in rice and other whole grains promotes a healthy digestive system and keeps you feeling full for longer. The University of Maryland Medical Center recommends that adult men eat 30 to 38 g of fiber daily and that adult women get 21 to 25 g each day, depending on age. Combining brown rice with other grains, such as barley, buckwheat, farro, oats and wild rice adds a variety of textures and flavors for a healthy side dish.
On The Stove
Combine rice, whole grains and water or broth in a large saucepan. Bring the mixture to a boil.
Reduce the heat once the liquid has reached a rolling boil. Cover the pan and simmer for 45 minutes.
Carefully open the pan to check the rice and grains for doneness. If they're still too chewy, return the lid to the pan and cook for an additional 10 to 15 minutes. Fluff with a fork before serving.
In a Rice Cooker
Combine the rice, whole grains and liquid in the basket of your rice cooker. If you plan to eat the multi-grain mixture as a hot breakfast cereal, add in cinnamon, brown sugar, dried fruit or orange peel for extra flavor.
Place the basket in your rice cooker and steam for 50 to 55 minutes, or until the moisture has been absorbed and the rice and grains are tender.
Let the multi-grain rice sit for 10 minutes before opening and serving to let the hot steam dissipate. Fluff with a fork and serve.
- Multi-grain is not the same as whole grain. When selecting ingredients for your multi-grain rice, choose those that are labeled "whole grain" and have at least 3 g of fiber per serving.
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