Germinated brown rice




GABA rice (GBR = germinated / sprouted brown rice) is supposed to be easier to digest than regular brown rice. At least it cooks faster (once you get to the actual cooking part. The sprouting takes looooong.). Germinating is claimed to increase the levels of nutrients, as it activates enzymes in rice. While I'm using the word 'to claim' I'm not suggesting otherwise. I just haven't seen scholarly articles about it. And again: I haven't even been looking for them. I'm just being lazy about it now, as I'm really not interested in this sort of health claims one substance is supposed to have etc. I try to eat healthily in general.

GBR is also said to have high levels of GABA (γ-aminobutyric acid), which is an important inhibitory neurotransmitter (I have a vague memory of a sort from medical school...). I'm not sure why it would be beneficial to eat it, as it shouldn't be able to cross blood-brain barrier though... I think. Anyway, I eat it for the sake of its taste, independent of its GABA content. And here's how I (try to) germinate it.

Notes:
It might start to smell rice-y during the process, which is not dangerous. Just wash it and replace with fresh, warm water again. I use only boiled, cooled-down water. If the rice starts to smell bad, I'd suggest tossing it away and starting all over again.

To increase the temperature of the batch, I add hot (boiled, but not boiling) water once the temperature has dropped to about 30 C. If I have covered the pot well and it's standing on a wooden cutting board, covered with a towel, it keeps the temperature very well, depending from the ambient temperature, of course. It would be the easiest if you can find a heat source to keep the rice in 30-40 C all the time.

I haven't managed to sprout it until this stage. But you might notice something happening around the germ. At least the rice cooks faster if nothing else.

Happy sprouting and awesome weekend!





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How to make sprouted brown rice (see also the notes above):

Ingredients:
  • 300 ml brown wholemeal rice (with the germ; no quick-cooking type). It should be as fresh as possible: I'm not sure if it enough fresh can be found here in the North)
  • at least 1 litre of water, boiled and then cooled to 40 C (for every change of water you'll need this amount. It's better to use plenty of water, as larger volumes will keep the warmth longer)
Instructions:
  1. Wash the rice with plenty of cold water.
  2. Warm up your pot with plenty of boiled, cooled water until 40 C.
  3. Add your rice to the warmed pot, add a thermometer and cover the pot with a lid. Place on wooden board and cover with towels.
  4. Check every now and then the temperature: it should be kept around 30-40 C for at least 4 hours, preferably 16 hours.
  5. Change the water every 6(-8) hours.
  6. When finished, wash the rice with cold water and cook as regular white rice.
*Nutritional information is based on average values and is a rough estimate.

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Näin teet idätettyä täysjyväriisiä (katso myös Notes yläpuolelta):

Ainekset:
  • 300 ml täysjyväriisiä (jossa germ; ei nopeasti kypsyvää), mahdollisimman tuoretta (en ole varma saako Suomesta riittävän tuoretta)
  • ainakin 1 litra kiehautettua, 40 asteeseen jäähdytettyä vettä joka vaihtoa varten
Valmistusohjeet:
  1. Pese riisi runsaassa kylmässä vedessä.
  2. Lämmitä kiehautettu jäähdytetty vesi 40 asteeseen kattilassa.
  3. Lisää riisi lämmitettyyn kattilaan, laita lämpömittari sinne ja peitä kannella. Nosta kattila puiselle pinnalle ja peittele pyyhkeillä.
  4. Tarkista lämpötila aina silloin tällöin (ainakaan oma mittarini ei osaa hälyttää kun lämpötila laskee asetuslämpötilaan...). Lämpötilan tulisi pysyä 30-40 asteessa ainakin 4 tuntia, mieluiten 16 tuntia.
  5. Vaihda vesi joka 6.(-8.) tunti.
  6. Lopuksi pese riisi kylmällä vedellä ja keitä kuin tavallinen valkoinen riisi.
*Energiasisältö perustuu keskimääräisiin arvoihin ja on karkea arvio.


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