I try to eat brown rice all the time..since my weakness is white rice. I can eat white rice a few bowls very easily but if I keep doing that, I am going to be fat! 

Brown rice has more nutrition and lower GI than white rice so …it is great. It’s whole food afterall

but I still like to eat white rice now and then so I put ” gokoku mai” to reduce my guilt, improve nutrition and slow down my eating pace ( white rice does not need to chew much! )

五穀米ーgokokumai 

Go ( 5 ) koku( grain ) mai( rice ) —-yes, it means 5 grains and rice. 

Gokoku mai has been popular maybe 10 years in Japan. You simply add this when you cook white rice. Normally add 5 to 10% but for me, it is too little! I need more healthy staff! 

So I put 1( gokoku mai) : 3 ( white rice )

First, wash white rice, then add gokoku mai and water. Put little more water than normal.

Some of the grain is bit hard to cook so better soak for at least 20 minutes but overnight would be better.

Yum yum freshly cooked rice…. 

I think I am going to add more next time. I might do half and half next time…yes, I am hardcore!  and also cook with brown rice to be more hardcore…but if you still want to enjoy white fluffy rice, then go for 10%. You won’t feel much grain adding that much.

I can feel some of grains are still chewy such as pearled barley but it is good cos I tend to chew very few times so I can remember to chew! which is good for digestion and eat less ( cos chewing  make  brain recognise that I am full. )

Oh, what is inside of ” gokoku mai? ” It varies brand to brand. I used Korean one, Chinese one, Japanese one…everything was different!

This organic CARWARI gokoku mai contains below…

Hulled millet

contains 8 times more fibre!! and minerals such as magnesium, phosphorus and zinc.

4 times more Magnesium, 3 times more Phosphorus and zinc than white rice

Oat groats

 Oat groats are whole, minimally processed oats

consumption  of oats is believed to lower LDL (“bad”) cholesterol ( Possibly to reduce the risk of heart disease! )

Also contains protein. Oat protein is nearly equivalent in quality to soy protein !! 

Pearled barley

Pearled barley is barley processed to remove its hull and bran.  All barley usually has the hull removed, since the hull is inedible. One cup (226.9 grams) of cooked pearled barley provides 12% of the US Recommended Daily Allowance (RDA) of iron, and 24% of the RDA of dietary fiber, with a wholesome 6 grams of fiber offered. Such a serving, which is pretty large, has about 193 calories.

Quinoa

Quinoa has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acid for humans, making it an unusually complete protein source among plant foods. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA’s Controlled Ecological life support system  for long-duration manned spaceflights.

-From wikipedia-

Brown rice

Everybody knows brown rice is better than white rice…anyway, brown rice contains fiber and also more nutrients like magnesium, manganese, and zinc than white rice

In macrobiotic, brown rice is widely used. It is a fantastic ” detox” food.