Most of us prefer fluffy white rice. But brown rice, which has the bran covering of the grains still intact, is a much better source of fibre.

Fibre has a healthy effect on cholesterol levels and may help to reduce the risk of cardiovascular disease.

The bran in brown rice also contains nutrients like magnesium, manganese, and zinc.

There are delicious, traditional recipes that you can make with brown rice and here are a couple using the brand, Heavenly Rice:

NASI ULAM (MALAY HERBAL RICE SALAD)
(Serves 4)

500g cooked Heavenly Brown Rice, cooled
100g deep-fried salted fish, finely shredded
100g cucumber, finely shredded
100g green beans, finely shredded
4 shallots, thinly sliced
4 spring onions, thinly sliced

1 stem lemongrass (white part only), finely sliced

2 kaffir lime leaves, stems removed and finely shredded

1/2 cup fresh mint leaves, finely chopped
1/2 cup fresh coriander leaves, finely chopped
1/2 cup fresh Asian basil leaves, finely chopped
2 tbsp sambal belachan
2 tbsp fresh lime juice
Salt, to taste

METHOD

In a large bowl, stir the rice with a fork to get rid of the lumps. Add all the other ingredients and mix well. Season with salt to taste.

YELLOW CUCUMBER STUFFED WITH TOFU AND BROWN RICE
(Serves 2)

1 cup cooked Heavenly Brown Rice
1 tsp deep-fried garlic
1 tbsp shallots, finely sliced
1 tbsp sesame oil
1 tbsp light soy sauce
1 egg tofu, cubed
40g peeled water chestnuts, sliced
1 yellow cucumber, peeled, halved and hollowed
500 ml chicken stock
5g coriander leaves for garnish

METHOD

Gently mix all the ingredients together, except for the cucumber and stock.

Spoon this mixture into the hollowed out cucumber halves.

In a small saucepan, pour in the chicken stock. Carefully place the stuffed cucumbers into the stock. The stock should come up to the top of the cucumber, but not overflow into the stuffing. Simmer for seven minutes, or until the cucumber is tender.

Remove from the stock. Garnish with coriander leaves and serve.

This article was first published in Mind Your Body, The Straits Times on Mar 26, 2008.

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