Whole grain rice has been gaining more positive reviews for their health benefits. In fact, research shows that whole grain rice is rich in fiber and disease-fighting compounds. Whole grain rice is also a wonderful alternative to pastas and breads and there are many kinds of rice that go beyond boring white rice. Whole grain rice has been minimally processed so it keeps more of its nutrients that white rice.

While many people would love to take advantage of the health benefits, they have a hard time incorporating enough whole grain rice into their regular diets. But it can be rather simple to say ‘yes’ to more rice in ways the whole family will love. Here are some tips for adding more healthy rice into your diet.

Faster Prep Rice

Some families resist the notion of rice as a side dish because of the prep time it takes — in some cases up to 45 minutes. Whole grain rice is not husked so it especially takes longer to cook. But as technology progresses, newer versions of rice-making includes super fast cooking times that can accommodate quick family meals. There are several varieties that can be cooked in 90 seconds courtesy of the microwave or stove top varieties that are done in 10 minutes or less.

Properly Prepare

Rice should be washed before it is cooked to remove any debris or residual material which can make the rice taste not-so-good. You may be able to soak your rice beforehand to make cooking times shorter. Check with the preparation directions on the recipe you are using before soaking.

Make Rice An Ingredient

Rice isn’t just a side dish. Use it to enhance already great tasting meals. Add a cup or two when creating a meatloaf, chili, burgers, or other ground meat or ground turkey recipes. You can even get creative with your meal preparation by using brown rice in casseroles instead of pasta noodles. Using rice as an ingredient is also an easy way to add more fiber to each dish.

Adventures In Rice

Skip the old boring brown rice in ‘flavor’ of different rice varieties. Try red rice for its nutty flavor or brown bastmati rice. The deeper the color of the rice, the more protein and fiber it contains. You can visit the local supermarket and explore the different kinds of rice they sell near the white rice. You can also search for recipes that call for different varieties of rice you have not tried before to perk up your dinner menu.

Proper Storage

White rice can be kept at room temperature because it has been processed. Whole grain rice must be stored in the refrigerator or it will become rancid. You can safely store whole grain rice for up to 6 months, making it a pantry staple you can keep on hand for meals or for use as an ingredient.

As many more people are becoming interested in the subjects of healthier eating and food preparation in general, it should be relatively easy to find many rice recipes you can add to your meal plan. Think creatively and try new rice varieties outside of your comfort zone. The term "healthy eating" may not taste as bad as you think.