Organic White Basmati Rice - Stock & Prep - 1.5kg

The best way to make your diet healthier is to cook more at home, and that’s always easier with a well stocked pantry. Whether you’re making elaborate meals or just quick snacks, having an array of whole foods at your disposal is overwhelmingly beneficial. Not only does cooking at home save money, but by opting for whole foods you can avoid all of those nasty additives that are far too dominant in ready meals. In this article we’ll go over some of the best whole foods to keep at hand in your kitchen, how to use them and most importantly their health benefits. 1. Rice, which one to pick and how to cook it perfectly.There are countless varieties of rice out there, so for now we’ll just cover some of our top picks, and some useful tips. The first thing to decide when cooking with rice is whether you want to use long, medium or short grain. Short grain rice (as the name suggests) is smaller than its counterparts, with a starchier texture, like sushi rice for example. Long grain rice, like basmati, on the other hand is longer, thinner and fluffier, making it a good all rounder. Finally medium grain rice fits in between the two, it has the size and shape of long grain rice, but with the texture of short grain rice, making it ideal for savoury creamy recipes like risotto. However, if you’re looking for the healthiest whole food option above all else, your best bet is to go for either long grain brown rice or wild rice. Both brown and wild rice are packed full of fibre, protein and a variety of vitamins and minerals, while also having low to middling glycaemic indexes, making both of them a great source of slow burning energy. Two top tips to cook rice perfectly every time. - It is always best to thoroughly wash your rice before you cook it, not just to remove any unwanted debris but also to remove excess starch. Excess starch is often what gives rice an unpleasant sludge-like texture which can derail an entire meal. - Different ratios of water to rice can drastically alter the texture of your rice, for example when cooking white rice, a ratio of 2:1 (liquid to rice) will produce a softer rice, whereas a ratio of 1:1 will produce a tougher chewier final result. 2. Quinoa, an amazing superfood.Quinoa is an incredible superfood that definitely deserves a place in your pantry, mainly because of its status as a complete protein. The term complete protein refers to a food that contains all 9 amino acids that humans can’t produce on their own. Outside of animal products, complete proteins can be quite hard to come by, making quinoa especially useful for those on plant based or vegan diets. As well as being protein-dense, quinoa is a great source of iron, magnesium, potassium, vitamin E and fibre. How to cook with quinoa.Quinoa is best used as an alternative to rice or couscous, and it is incredibly easy to prepare. Simply add quinoa to a pan with water, bring it to a boil and then simmer for around 15 minutes before draining, then fluff with a fork and enjoy. If you’re stumped and looking for a good place to start, we recommend this easy quinoa and bean salad, packed full of nutrients and great on a hot summer’s day. 3. Nuts, perfect for snacking, baking and cooking.Each nut is different, with their own uses, flavours and all important health benefits, and while we can’t cover all of them here, here are some of our favourites. - Almonds are packed full of healthy fats, protein, fibre and vitamins, making them one of the best nuts to incorporate into your diet. Whether you’re baking with them, using them to make flour or butter, or just snacking on them straight from the bag, they are truly incredible. - Walnuts are an amazing source of omega 3 fatty acids, in particular alpha linoleic acid, which is incredibly important in reducing inflammation and could even lower the risk of heart disease. Walnuts are incredibly versatile and work perfectly in salads, breakfasts, sauces, and of course in baking. - Brazil nuts are one of the best sources of antioxidants you can come by, but they also contain the vital nutrient, selenium. Selenium is crucial for countless bodily functions, including thyroid function and support of the immune system. Brazil nuts can make for a great snack, but they really shine when used in baking, or as a means to really boost the nutritional content of a meal. 4. Seeds, a quick and easy way to make a meal even healthier.Much like nuts, there are obviously too many types of seeds to cover here, so we’ll go through a couple of our best picks. - Pumpkin seeds contain a wide range of antioxidants that make them a powerful tool for maintaining a healthy heart and a good immune system. Raw or roasted, pumpkin seeds can be a delicious snack on their own, or work amazingly as a healthy salad topper. - Sunflower seeds, like walnuts, contain an abundance of fatty acids, in particular the fatty acid linoleic acid. On top of their healthy fat content, sunflower seeds are also rich in protein, magnesium and zinc, making them a great all-rounder. Just like pumpkin seeds, sunflower seeds work as a snack, in baking or as an ingredient in healthy savoury meals. Why you should stock your pantry with whole foods.These whole food staples we’ve mentioned above are just the start, there are so many more that deserve a place in your kitchen. Whether you’re looking for herbs, spices, proteins or fruits, by stocking up on whole foods, you can really give your cooking a significant healthy boost. Not only do whole foods contain far more nutrients than processed foods, they are also the best way to avoid harmful ingredients, while also keeping your bank account healthy at the same time. So don’t hesitate to jump into the world of Whole Foods, you’ll notice the difference in no time.

Rice is a staple in diets all over the world and with good reason, its countless varieties make it an incredibly versatile ingredient, with each type having their own taste, appearance, texture and most importantly nutritional make-ups. Across the world there are over forty thousand varieties of rice being cultivated, so for now we will focus on the most popular types of rice, how to cook them and their health benefits. Long, short or medium, know your grain In most cases rice can be assigned one of three categories, long grain, short grain or medium grain. As its name suggests, short grain rice is typically smaller and rounder with a starchier texture, making it ideal for rice puddings or sushi. Long grain rice on the other hand is longer and thinner, with a fluffier texture, making it well suited for more general recipes. Finally as expected, medium grain rice fits in between long and short grain, it has a slightly sticky starchy texture like short grain rice, but is shaped more like long grain rice, making it a great ingredient for savoury creamy dishes, like paella or risotto.v Long grain white rice Generic long grain white rice is rice that has had its husk, bran and germ removed, this makes it more easily digestible and provides it with its signature almost shiny white colour. White rice has a very neutral flavour which makes it a great base for building a meal around without overwhelming any other ingredients. However, as white rice has had its bran and germ removed it is less nutritionally well rounded than brown rice, so it is important to balance it with nutritionally complete ingredients. That is not to say that white rice isn’t healthy in its own right, it is still a good source of easily digestible carbohydrates, and if you buy enriched white rice then it can be a good way to increase your vitamin B and iron intake. While it can vary from brand to brand, generally speaking, when cooking white rice follow the ratio of 1 cup of rice to 2 cups of water. Brown rice Unlike white rice, brown rice still has its bran and germ intact, this allows it to retain its fibre, making it slightly harder to digest but much more nutritionally complete. As well as having more fibre, brown rice also provides a lot more magnesium, iron and b vitamins than generic white rice would. Being nutritionally dense is not the only reason to opt for brown rather than white rice, it also has a lower glycaemic index. The glycaemic index is a way of categorising how quickly carbohydrates raise blood sugar levels, so generally speaking the lower a food's glycaemic index is, the better it is for both energy release and heart health. The nutritional power of brown rice is the primary reason for its massive popularity, but its slightly nutty taste and chewy texture makes it much less versatile than white rice, and its cooking time is often longer. Jasmine VS Basmati Rice Both Jasmine and Basmati rice are incredibly popular long-grained and aromatic and white, but their textures and subtle differences in flavour give them very different uses. Basmati rice originates from south asia, and is most commonly used in indian and pakistani cuisines. The rich nutty flavour of basmati rice makes it a great accompaniment to intense spices, and its firm yet fluffy texture goes perfectly with creamy curries and dals. On the other hand, jasmine rice hails from thailand and cambodia, and it has a much more delicate almost floral flavour, and a sticky clumpy texture. It is in this sticky texture that jasmine rice really sets itself apart from other white rices, and is what makes it so well suited to east asian cuisine. Basmati rice has a marginally lower glycaemic index, and contains slightly more fibre making it a little bit healthier than jasmine rice overall, but it is best to use each rice according to the meal you are cooking unless you are purely focusing on their health benefits. It is also important to note that jasmine and basmati rice have different cooking instructions, as basmati rice is hardier it requires soaking before it is cooked, and often needs to be cooked for longer than jasmine rice. Wild rice - why is it so amazing? Wild rice is a type of grass originating from north america, where it was a staple part of native american diets for centuries. Much like generic brown rice, wild rice has a chewy texture and a very rich earthy taste, but it also has the benefit of being incredibly nutritionally balanced. Rich in protein, with a middling glycaemic index, and an abundance of antioxidants, wild rice is arguably more nutritionally well rounded than the majority of traditional rices. As wild rice is so chewy it can be a great help in making any meal more filling, particularly stews and soups but also as a stuffing for vegetables or meats. The two golden rules for cooking rice: ● It is always best to thoroughly wash your rice before you cook it, not just to remove any unwanted debris but also to remove excess starch. Excess starch is often what gives rice an unpleasant sludge-like texture which can derail an entire meal. ● Different ratios of water to rice can drastically alter the texture of your rice, for example when cooking white rice, a ratio of 2:1 (liquid to rice) will produce a softer rice, whereas a ratio of 1:1 will produce a tougher chewier final result. Why you should be cooking with rice more often? Once you understand the advantages and disadvantages of different types of rice, as well as their unique textures and flavour profiles, cooking with rice becomes significantly easier, and a lot more fun! Not only are there thousands of types of rice, there are also countless ways to experiment with them, so whether you’re a master chef or just looking to try new things, using different varieties of rice and cooking them in different ways is a great way to open culinary doors while staying healthy. Rice is a staple in diets all over the world and with good reason, its countless varieties make it an incredibly versatile ingredient, with each type having their own taste, appearance,texture and most importantly nutritional make-ups. Across the world there are over forty thousand varieties of rice being cultivated, so for now we will focus on the most popular types of rice, how to cook them and their health benefits. Long, short or medium, know your grain: In most cases rice can be assigned one of three categories, long grain, short grain or medium grain. As its name suggests, short grain rice is typically smaller and rounder with a starchier texture, making it ideal for rice puddings or sushi. Long grain rice on the other hand is longer and thinner, with a fluffier texture, making it well suited for more general recipes. Finally as expected, medium grain rice fits in between long and short grain, it has a slightly sticky starchy texture like short grain rice, but is shaped more like long grain rice, making it a great ingredient for savoury creamy dishes, like paella or risotto. Long grain white rice: Generic long grain white rice is rice that has had its husk, bran and germ removed, this makes it more easily digestible and provides it with its signature almost shiny white colour. White rice has a very neutral flavour which makes it a great base for building a meal around without overwhelming any other ingredients. However, as white rice has had its bran and germ removed it is less nutritionally well rounded than brown rice, so it is important to balance it with nutritionally complete ingredients. That is not to say that white rice isn’t healthy in its own right, it is still a good source of easily digestible carbohydrates, and if you buy enriched white rice then it can be a good way to increase your vitamin B and iron intake. While it can vary from brand to brand, generally speaking, when cooking white rice follow the ratio of 1 cup of rice to 2 cups of water. Brown rice: Unlike white rice, brown rice still has its bran and germ intact, this allows it to retain its fibre, making it slightly harder to digest but much more nutritionally complete. As well as having more fibre, brown rice also provides a lot more magnesium, iron and b vitamins than generic white rice would. Being nutritionally dense is not the only reason to opt for brown rather than white rice, it also has a lower glycaemic index. The glycaemic index is a way of categorising how quickly carbohydrates raise blood sugar levels, so generally speaking the lower a food's glycaemic index is, the better it is for both energy release and heart health. The nutritional power of brown rice is the primary reason for its massive popularity, but its slightly nutty taste and chewy texture makes it much less versatile than white rice, and its cooking time is often longer. Jasmine VS Basmati Rice: Both Jasmine and Basmati rice are incredibly popular long-grained and aromatic and white, but their textures and subtle differences in flavour give them very different uses. Basmati rice originates from south asia, and is most commonly used in indian and pakistani cuisines. The rich nutty flavour of basmati rice makes it a great accompaniment to intense spices, and its firm yet fluffy texture goes perfectly with creamy curries and dals. On the other hand, jasmine rice hails from thailand and cambodia, and it has a much more delicate almost floral flavour, and a sticky clumpy texture. It is in this sticky texture that jasmine rice really sets itself apart from other white rices, and is what makes it so well suited to east asian cuisine. Basmati rice has a marginally lower glycaemic index, and contains slightly more fibre making it a little bit healthier than jasmine rice overall, but it is best to use each rice according to the meal you are cooking unless you are purely focusing on their health benefits. It is also important to note that jasmine and basmati rice have different cooking instructions, as basmati rice is hardier it requires soaking before it is cooked, and often needs to be cooked for longer than jasmine rice. Wild rice, and why it’s amazing: Wild rice is a type of grass originating from north america, where it was a staple part of native american diets for centuries. Much like generic brown rice, wild rice has a chewy texture and a very rich earthy taste, but it also has the benefit of being incredibly nutritionally balanced. Rich in protein, with a middling glycaemic index, and an abundance of antioxidants, wild rice is arguably more nutritionally well rounded than the majority of traditional rices. As wild rice is so chewy it can be a great help in making any meal more filling, particularly stews and soups but also as a stuffing for vegetables or meats. The two golden rules for cooking rice: ● It is always best to thoroughly wash your rice before you cook it, not just to remove any unwanted debris but also to remove excess starch. Excess starch is often what gives rice an unpleasant sludge-like texture which can derail an entire meal. ● Different ratios of water to rice can drastically alter the texture of your rice, for example when cooking white rice, a ratio of 2:1 (liquid to rice) will produce a softer rice, whereas a ratio of 1:1 will produce a tougher chewier final result. Why you should be cooking with rice more often: Once you understand the advantages and disadvantages of different types of rice, as well as their unique textures and flavour profiles, cooking with rice becomes significantly easier, and a lot more fun! Not only are there thousands of types of rice, there are also countless ways to experiment with them, so whether you’re a master chef or just looking to try new things, using different varieties of rice and cooking them in different ways is a great way to open culinary doors while staying healthy.

Whether you’re a master chef or a beginner, whole grains can initially seem intimidating when it comes to home cooking. However, in reality whole grains are surprisingly simple, and so versatile you’ll be using them, without thinking, in no time. To start with we’ll go through the most popular whole grains, how to prepare them and some basic recipe ideas. Quinoa, perfect for salads, soups and stews : Quinoa is a fluffy and light pseudo grain hailing from South America that makes for a perfect gluten free alternative to couscous or a healthier alternative to rice. Quinoa is prepared in a fairly similar way to rice, if anything it is even easier, as you don’t necessarily need to worry too much about adding water or salt. Much like rice, the ratio of quinoa to water you choose to use will affect its texture, so you can tailor it for whatever a particular dish requires. If you choose to add more water, your quinoa will have an almost mushy texture, and if you choose to add less water you’ll have a drier final result. How to prepare quinoa: 1. Combine one cup of quinoa with one cup of water (this will provide the fluffiest final result) in a pan or rice cooker. 2. Bring the water to a boil, then cover and simmer for 15-20 minutes. 3. Turn off the heat and let the quinoa rest for 10 minutes. 4. Once the quinoa looks translucent, fluff it with a fork and serve! Quinoa can be quite bland on its own, as it only has a subtle nutty flavour so it is always best to serve it either with a flavourful dish, or use a strong dressing to really make the most of it. We recommend this delicious pistachio and quinoa salad as a starting point. Oats, great for baking into sweet treats or making the perfect healthy breakfast: Oats are one of the most versatile whole grains you can have in your pantry, but they are actually also one of the simplest to cook with. Porridge is perhaps one of the most typical uses of oats, and there are countless recipes for great healthy versions of it (we recommend this one) but there are a few things to avoid when making porridge. Pitfalls to avoid when making porridge: ● Use the correct water to milk ratio - you can easily make your porridge thicker or thinner by adding more or less milk, but it is important to balance the two to avoid making either a soupy mess or a chunky disaster. ● Keep the porridge on a medium heat - avoid going any higher otherwise you’ll run the risk of burning the oats and ruining your pan! ● Make sure to spice it up - adding spices like cinnamon and nutmeg is an amazing way to make your breakfast more flavourful without ruining its health benefits and avoiding making a bland final result. Overnight oats are another delicious and healthy way to start the day, and although they need more time to prepare they are just as simple, we recommend adding berries and almonds for an even better final result. As mentioned above, oats are also a great ingredient in baking, and they can really help to add both texture and flavour to pretty much any baked dish, so don’t be afraid to experiment! For a sweet (but healthy) treat we recommend these buckwheat flour banana muffins with oats. Brown vs wild rice - superstar carbohydrates: Brown rice and wild rice are both incredibly healthy carbohydrates, despite their names they are actually very different, in flavour, texture and preparation. Wild rice is typically longer and skinnier than brown rice, and most importantly, much chewier. This makes wild rice more appropriate for dishes where you really want to bulk out the texture while also keeping it healthy. Brown rice on the other hand is a lot lighter by comparison, so it is less likely to dominate the meal and won’t alter the texture too drastically. How to prepare wild rice As wild rice is technically a grass rather than a rice it requires a significantly longer cooking time, so it's best to keep this in mind when cooking with it. 1. Rinse the wild rice thoroughly to remove any excess starch and avoid a sludgy final result. 2. Using a ratio of around 3.5 cups of boiling water to every 1 cup of wild rice combine the two in a pan. 3. Bring the rice back down to a simmer for around 50 minutes or until all of the grains have popped 4. Take the rice off of the heat and leave to rest for 5-10 minutes 5. Fork through the grains with a knob of butter and serve! While wild rice does have a stronger flavour and more dominant texture than brown rice it is still best to serve it with something flavourful. How to prepare brown rice: Brown rice is a lot more simple, but the cooking times do vary based on the length of grain, so it’s always best to check the packet if you’re unsure. 1. Rinse the rice thoroughly to remove any excess starch (as you would with wild rice). 2. Using a ratio of 2:1 water to rice, combine the two with a pinch of salt in a large pan (although this ratio can be tailored to the specific dish you’re making). 3. Bring the rice to a boil, then reduce to a simmer for thirty minutes or until all of the water is absorbed. 4. Remove the pan from the heat and leave the rice to stand for ten minutes. 5. Fluff the rice with a fork and serve! Why not get started cooking whole grains now: Hopefully by following these tips and suggestions the prospect of incorporating whole grains into your home cooking seems less daunting. By cooking and eating healthily you’re bound to notice the difference in no time, and soon you’ll be reaching for whole grains without a second thought. If you’re ever stumped you can always check our recipe page for even more advice!