
Rice Bran
Rice bran is the nutrient-rich outer layer of the rice grain, separated during the milling process. This finely textured powder boasts a subtly nutty and slightly sweet flavor. Its color ranges from light tan to reddish-brown. As a versatile and increasingly popular ingredient, rice bran is valued for its nutritional benefits and culinary applications. Explore rice bran for gluten-free baking, adding fiber to smoothies, or as a coating for fried foods.
Common Uses
- Rice bran can be added to smoothies and shakes to increase fiber content and provide a mild, nutty flavor. This is a great way to boost your daily fiber intake.
- Use rice bran in baked goods like muffins, bread, and pancakes to add texture and enhance the nutritional profile. Substitute a portion of the flour with rice bran for a subtle flavor and added benefits.
- Rice bran makes an excellent gluten-free breading for fried chicken, fish, or vegetables. Its fine texture creates a crispy coating and adds a unique flavor.
- Incorporate rice bran into hot cereals or oatmeal to boost the fiber and nutrient content of your breakfast. Stir it in during cooking for a slightly nutty taste.
- Rice bran oil, extracted from rice bran, is a versatile cooking oil with a high smoke point, suitable for frying, sautéing, and baking. It imparts a mild flavor to dishes.
Nutrition (per serving)
Nutrition (per serving)
Calories
385.0kcal (19.25%)
Protein
13.4g (26.8%)
Carbs
53.9g (19.6%)
Sugars
1.5g (3%)
Healthy Fat
15.1g
Unhealthy Fat
3.6g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
385.0kcal (19.25%)
Protein
13.4g (26.8%)
Carbs
53.9g (19.6%)
Sugars
1.5g (3%)
Healthy Fat
15.1g
Unhealthy Fat
3.6g
% Daily Value based on a 2000 calorie diet
Health Benefits
- May help lower cholesterol levels due to its high fiber content.
- Rich in antioxidants, such as vitamin E, which combat free radicals and reduce oxidative stress.
- Good source of dietary fiber, promoting healthy digestion and preventing constipation.
- Contains essential nutrients like B vitamins and minerals that support overall wellness.
- May contribute to blood sugar control due to its fiber content, making it a beneficial addition to a diabetic-friendly diet.
Substitutes
Storage Tips
To preserve the freshness and nutritional value of rice bran, store it in an airtight container in a cool, dark, and dry place. This helps prevent oxidation and rancidity. Properly stored rice bran can last for several months. Consider refrigerating or freezing for extended storage, especially in warm or humid climates.
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