Healthy Eating Tip: Think Brown


When it comes to good nutrition, avoid white foods. Their lack of color is a sign that all of their essential nutrients have been processed out. Brown pasta, brown bread and brown rice are much better options. Try this Antillean-inspired recipe for brown rice, and taste the wonderful difference. Enjoy!

Brown Rice and Yams

Rice is a staple throughout the world, though usually in the white variety. Switch to brown rice and this whole grain wonder will fight most types of cancer—especially breast cancer. Rich in fiber, minerals, vitamins, and antioxidants, the nutty texture, and taste of brown rice is well worth the extra time it takes to cook. This dish pairs brown rice with the creamy, slightly sweet flavor of yams. Perfume it with cinnamon and clove, and you have an exotic taste treat that can be eaten alone, or served in place of white rice with any dish.

1 cup uncooked brown rice, either long or short grain
2 cups vegetable or chicken stock, may substitute water as well
1/8 teaspoon salt
1 medium ruby yam, peeled and cut into spears or large cubes
1 cinnamon stick
2-3 cloves

Cooking instructions:
Add stock, salt, cinnamon, and cloves to a medium-sized pan and bring to a boil. Add the rice and yams, reduce heat to a simmer, and cover. Cook for 45-50 minutes without removing the lid or stirring. Remove the cinnamon stick and whole cloves, and gently fluff the rice before serving. Garnish with fresh parsley if desired.

Yield: 4-6 servings