BROWN RICE: Golden Rice

Why brown rice?

It’s a lot better for you than regular white rice! “…ordinary white rice should be avoided and replaced by brown or white basmati rice, for which the glycemic index is lower.” (David Servan-Schreiber, Anti Cancer, page 63)

This doesn’t mean you should eat LOTS of brown rice. As Dr. Servan-Schreiber says, “Above all it’s much better … to eat vegetables and legumes (beans, peas, lentils). Not only are their glycemic indexes low, but their potent phytochemicals fight cancer growth every inch of the way.” (David Servan-Schreiber, Anti Cancer, page 63)


In order to make brown rice rich in the “potent phytochemicals that fight cancer growth,” I now add turmeric and black pepper to every pot of rice I cook. And the result is a gorgeous golden rice!

For example, when we had friends over for dinner one night, I made two stir fry dishes – an Asian stir fry and Indian stir-fry (like a biriyani) — and both were made with Golden Rice, (but in the Asian stir-fry, I used less turmeric than in the Indian stir-fry).


Brown rice

  • Previously on this page, I mentioned that I like to use a variety of brown rice called Sweet Brown Rice or Korean Sweet Brown Rice – available in the Asian supermarkets and by mail order. The word “sweet” in the name of this rice is misleading. It’s not sweet; it’s just sticky. It’s a short grain rice that clumps together when cooked so it has a very chewy texture. Well….now I’ve learned that sweet sticky rice has a higher glycemic index than the more common rice varieties. So now I use brown Basmati rice — for Indian foods — and regular brown rice for other foods.

Filtered water

Turmeric and freshly ground black pepper

  • Turmeric and black pepper are a potent anti-cancer combo, as discussed in an earlier post, Turmeric and Black Pepper . In addition, new research indicates that turmeric and black pepper are especially effective against breast cancer (stem cells). For a summary of this new research, see Dr. Servan-Schreiber’s blog.
  • How much turmeric and black pepper should you use when making rice? It’s up to you. Experiment; start with a little turmeric and add more next time until you get the proportion of turmeric to rice that works for you. But here’s a rough guide based on my experience:
  1. For a light golden color and a slightly but not noticeably earthy taste, I add about a teaspoon of turmeric and a few grinds of fresh black pepper to two cups of raw brown rice.
  2. When I want the earthy spicy flavor of turmeric and black pepper, I add about 1 tablespoon turmeric and a generous amount of freshly ground black pepper to two cups of raw brown rice.

Note: I will measure carefully and report more exact proportions here soon.

Directions (rice cooker, my preferred way to cook rice)

  • Rinse the rice under cold running water until it’s no longer cloudy (about 3 rinses).
  • Place the rinsed rice into the bowl of the rice cooker. Add the water according to the directions for your particular kind of rice. Someone once told me that the water level should be about one knuckle above the rice and this works pretty well for me (I have small hands, though).
  • Add turmeric and black pepper, according to your taste.
  • Press the button for cooking and wait until it’s done. That’s it!

Directions (stove top)

  • See the Purcell Mountain Farms for stove top (and rice cooker) directions for preparing many different varieties of brown rice.

Enjoy and be healthy,



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