Food of the Week: Brown Rice

Food of the Week: Brown Rice
Presented by Spartan Training®

Rice provides about 50% the calories for up to half of the world’s population, especially in parts of Asia, South America and the Indies. Worldwide, it’s second in production to corn. Rice can be traced to both South Asia and Africa, originally, but today it is grown on every continent except Antarctica.

Rice has 3 parts that hold its valuable nutrition. As brown rice is refined, these layers are stripped away, causing it to lose valuable and natural nutrition. Brown rice is a quality grain because it contains these parts:

  1. The Bran: Contains antioxidants, b vitamins, and fiber
  2. The Germ: Contains protein, b vitamins, minerals, healthy fats
  3. The Endosperm: This is the germ’s food supply. It provides essential energy to the young plant so it can send roots down for water and nutrients, and send sprouts up for sunlight’s photosynthesizing power. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.

A ¼ cup uncooked brown rice (about ¾ cups cooked) provides:

  • 165 calories
  • 3 grams protein
  • 31 grams carbohydrate
  • 1 gram healthy fat
  • Magnesium, phosphorus, selenium, thiamine, niacin, and B6
  • Over 50% of your daily manganese

Helping your body recover from the oxidative stress of training, racing, the environment, and stress is crucial for health and longevity. Finding foods that meet this need is easy. You just have to know where to look. Brown rice offers 50% of your daily manganese need in ¾ of a cup. The mineral manganese helps us handle oxidative stress. It also activates many important enzymes in the body that helps us digest fats and get the most from the proteins and carbohydrates.

A ¾ cup serving can easily be added to your day:

Breakfast: Toss ¼ cup with scrambled eggs, salsa, and avocado Lunch: Incorporate ¼ cup into your salad Dinner: Pair salmon and broccoli with ¼ cup brown rice

Simple Brown Rice Recipes

Basic Brown Rice


  • 1 cup brown rice
  • 2 cups water (or low sodium broth)


  1. In a 2-3 quart saucepan combine liquid and rice and heat liquid to a boil, covering with a tight lid.
  2. Reduce heat, cover and simmer for 45-50 minutes. Continue cooking longer if liquid is not yet absorbed. Fluff with a fork and serve. Makes 3-4 cups cooked.


  • Keep the lid on when cooking to retain the moisture in the rice.
  • Avoid stirring during cooking (unless you’re trying to make risotto!). The stirring releases extra starch that will result in sticky rice.
  • Quick cooking or minute brown rice can be just as nutritious. The fact that it is quick cooking just means that it has already been partially cooked for you! From there, just follow package directions.

Brown Rice Breakfast in a jar


  • 1 cup cooked brown rice
  • 2/3 cup milk
  • 1/4 tsp ground cinnamon
  • 1 Tbsp pure maple syrup or honey


  1. Forget your old overnight oats recipe. This brown rice breakfast takes the overnight oats concept and elevates it with brown rice nutrition.
  2. Cook brown rice according to our basic brown rice directions.
  3. Place half of each ingredient between 2 mason jars, stir well to combine. Place in the fridge overnight.

Additional Suggestions

  • Boost nutrition further with 1 Tbsp chia seeds.
  • When ready to eat, top with your favorite nuts, seeds, or berries

Egg Avocado Salsa Scramble With Brown Rice


  • 2 eggs
  • 1/2 Tbsp coconut oil (for pan)
  • 1 avocado 
  • 4 Tbsp salsa
  • ¼ cup cooked brown rice


  1. Cook brown rice according to our basic brown rice directions.
  2. Heat coconut oil in frying pan on medium heat until liquid.
  3. Crack eggs and drop them into the pan.
  4. Using a spatula, scramble eggs around in the pan until yolks and whites are mixed.
  5. Slice avocado, remove pit and skin, and scoop into pan with the eggs.
  6. Add salsa and brown rice and stir everything together.
  7. Turn off heat once eggs are cooked to desired consistency.
  8. Brown rice can fit perfectly into almost any egg dish. Find even more egg recipes here.

Hearty Salmon & Beet Salad


  • ¼ cup cooked brown rice
  • 3oz cooked salmon 
  • 2 cups arugula or your favorite greens
  • ½ cup roasted beets
  • 1oz goat cheese


  • 1 Tbsp olive oil
  • ½ Tbsp balsamic vinegar
  • 1 tsp honey
  • Dash cinnamon


  1. Cook brown rice according to our basic brown rice directions.
  2. Top Arugula with cooked rice, salmon, beets, and cheese. Whisk all dressing ingredients together and drizzle on top of salad. Enjoy!

Moroccan Style Beans & Rice


  • ½ tsp small clove garlic, chopped
  • 1 Tbsp cumin
  • 1/8 tsp cinnamon
  • ¼ cup extra-virgin olive oil
  • ½ cup lemon juice
  • 1 cup cooked brown rice
  • 1 15-ounce cans dark red kidney beans, rinsed
  • 1 15-ounce can chickpeas, rinsed ½ cup finely diced carrot


  1. Cook brown rice according to our basic brown rice directions.
  2. Mix together spices, olive oil, and lemon juice. Drain and rinse both cans of beans to eliminate excess sodium. Add all ingredients to a resealable container toss to coat.
  3. Enjoy right away or store in the fridge for up to 5 days.

Garlic Brussels Sprouts withBrown Rice


  • 1 lbs. Brussels sprouts, trimmed and halved lengthwise
  • 1 tsp sea salt
  • 1 tsp pepper
  • 2 Tbsp olive oil
  • 1 Tbsp minced garlic


  1. Preheat oven to 400°F.
  2. Now get your brown rice going by cooking according to our basic brown rice directions.
  3. Once rice is started, begin the prep of your Brussel sprouts.
  4. Wash Brussels sprouts and peel away any loose, yellowed, or damaged outer leaves. Slice off the bottom stubs of sprouts and halve them lengthwise.
  5. Toss Brussels sprouts with minced garlic, olive oil, salt, and pepper in a bowl. Spread on a baking sheet and roast 30-35 minutes, stirring once or twice, until deep golden brown. Sprouts should be crisp on outside and tender inside.
  6. Once Brussel sprouts are done, toss them with 1 cup of cooked brown rice. Serve alongside your favorite protein.

Easy Apple Betty


  • 1/2 cup brown rice
  • 1-1/2 cups water
  • 1/2 cup milk
  • 2 Tbsp honey
  • 2 Tbsp walnuts
  • 1 apple
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg


  1. Combine water and rice, simmer 40 min until water absorbed.
  2. Wash and chop an apple in small pieces (roughly ½ in size). Macintosh apples work well in this recipe due to their sweetness and ease of softening. If you prefer a firmer apple, try a green apple.
  3. Rough chop your walnuts.
  4. Once rice water is absorbed, add remaining ingredients and simmer until creamy. This should only take a few minutes.


  • Makes a great breakfast or dessert.
  • Top with greek yogurt and a drizzle more of honey to boost protein

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