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Rice is a common staple for many people’s diets. It’s inexpensive, easy to make and it keeps for a long time. I grew up on steamed white rice. You shouldn’t be surprised to hear that brown is healthier.

The reason for that is in the nutrition. When rice is picked, it is stripped of its outer husk, giving us brown rice. To get white rice, bran (the brown part) is polished off in a process that strips it of its vitamins and minerals.

By the time white rice is white, it has lost most of its nutrients. To bring it back to a healthy carbohydrate, manufacturers have to enrich it with vitamins and minerals created in chemical plants. It seems fine, but it’s contradictory to the premise I set out in the first issue: don’t eat what your great-grandmother wouldn’t recognize. Yes, she would recognize white rice, but she wouldn’t recognize the lab process that mass-produced white rice goes through.

White rice also loses a nutrient that Americans are already massively deprived of: fiber. Most Americans are lucky to get a third of the needed 30 grams a day.

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The down side to brown rice is the cook time. Bring your water to a boil, reduce heat to medium, and cook your brown rice covered with a 4-1 water to rice ratio for 55 minutes. White rice only takes about 30 minutes.

Now you have a healthy and flavorless carbohydrate to act as a bed for a chicken breast.

If flavor is what you’re looking for – and who isn’t – you have many options. As a quick solution, I add a vegetable bouillon cube. It’s loaded with sodium, but as long as you don’t soak your rice in soy sauce you’ll be fine. This method also lends itself to adding your own blend of herbs. I like to add ground black pepper and a little dried fennel. When preparing a meal that is more Indian or Middle East oriented, replace fennel and pepper with dried curry. It will absorb the sauce you’re cooking your meat in beautifully.

If you want to take your rice to the next level, add yellow raisins and toasted pine nuts while cooking. Pine nuts are expensive, so I’m not officially endorsing them, but do it. It will be delicious.

Congratulations. Now you can articulate why you should eat brown rice instead of white rice. You’ll be healthier for it.