BROWN RICE

The majority of consumers typically choose white rice over brown rice because of the difference in appearance. While white rice to many appears to be the most delicious, brown rice is the best when it comes to nutrition and other inherent health benefits.

Ingredients: Brown Mwea Pishori Rice

Health benefits of brown rice

1. Rich in magnesium, calcium, phosphorous, and iron which are important minerals for bone strengthening blood, formation, and many more.
2. It is excellent food in weight management due to its high fiber which keeps bowel movement at its peak.
3. It is rich in a compound known as selenium which reduces the risk of developing diseases like arthritis heart diseases and many more
4. It has naturally occurring oils that are beneficial to the body as they help normalize cholesterol.
5. It is a whole grain which means it has not lost its original nutrients due to refinement. whole grains are proven to reduce build-ups hence preventing heart diseases and maintaining normal cholesterol levels.
6. Rich in anti-oxidants.
7. High fiber in brown rice prevents colon cancer. These fibers attach to substances that cause cancer as well as toxins in the body keeping them from attaching to the colon wall.
8. Slow-release sugar brown rice help stabilize blood sugar levels, therefore, it is an excellent food for diabetics. Those who consume brown rice are at a lower risk of getting diabetes than those who consume white rice.
9. It is a perfect baby food due to its dense natural nutrition. babies cells and tissues grow rapidly which means they require nutrient-rich diets like brown rice as opposed to refined white rice.

NB: How to cook perfect brown rice: Soak the rice for 30 minutes before you start to boil. After boiling you can cook normally.

The lentil is a humble little legume that packs a punch in both flavor and nutrients, plus they’re easy on the budget. Nutrition-wise, lentils are loaded with fiber and protein. With 12 grams of protein in 1/2 cup, lentils are an excellent meat replacement when combined with a whole grain item.

Lentils lend themselves whatever flavors you add to the pot. Instead of plain water, cook lentils in vegetable or meat broth or stock, and add aromatics. Garlic, fresh herbs, some sliced browned onions or shallots, and a bay leaf can turn lentils into a fantastic side dish.