Delicious Macrobiotic Brown Rice - Cook Love Heal with Rachel Zierzow (2024)

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Brown rice isflavorful and delicious when made in the macrobiotic style. First the rice iswashed and scoured, then soaked for a minimum of 6 hours. Then the rice is cooked in fresh water over low heat with sea salt or kombu until rice is simmering. Next, the rice is boiled at medium-high heat, turned to low, and cooked with a heat diffuser or flame tamer for 50 minutes more. Lastly, keep the lid on the pot for 15 minutes after the heat is turned off. The rice will continue to steam.This sounds like a long time to cook rice, but this method ensures that the rice is fully cooked and chewy rather than crunchy and unevenly cooked! See video below for more instruction.


Delicious Macrobiotic Brown Rice - Cook Love Heal with Rachel Zierzow (1)

Delicious Macrobiotic Brown Rice

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  • Author: Rachel Zierzow
  • Prep Time: 30 mins
  • Cook Time: 65 mins
  • Total Time: 1 hour 35 mins
  • Yield: 6 cups 1x
  • Category: Grain



  • 2 cups organic short or medium grain brown rice
  • spring or filtered water
  • pinch unrefined sea salt or 1 inch square piece kombu


  1. Measure rice into glass bowl and wash with filtered water three times. Scour the rice with your hands to remove dust and debris with each wash. After third wash, drain completely and pour in 3 cups fresh water. Soak for 6-8 hours or overnight, covered with a plate or towel.
  2. Drain soaking water into a measuring cup and note amount of water. Discard soaking water and measure the same amount of fresh water.
  3. Transfer rice to heavy-bottomed pot with heavy lid. Add measured fresh water and pinch of sea salt or kombu. Put lid on pot, turn flame to low and let cook gently 15 minutes.
  4. Turn heat to medium-high until rice is boiling, then turn back to low, place flame tamer (heat diffuser) underneath pot, and simmer for another 50 minutes without removing the lid.
  5. Turn off heat and let rice sit covered for about 10-15 minutes before opening pot.


  1. Add 1/2 cup toasted, chopped pecans sprinkled with shoyu or tamari to cooked rice.

Delicious Macrobiotic Brown Rice - Cook Love Heal with Rachel Zierzow (2024)


What is the best rice for macrobiotic diet? ›

Brown rice is flavorful and delicious when made in the macrobiotic style. First the rice is washed and scoured, then soaked for a minimum of 6 hours.

How much brown rice should I eat a day? ›

Strategies When Eating Brown Rice

If you need 5 ounces of grains a day, eat 2 ounces, or 1 cup from brown rice, and the other from grains such as cereal, steel-cut oats, whole wheat bread, popcorn or quinoa. Make your brown rice part of your meal by adding vegetables, beans or sodium-free seasonings.

How does the macrobiotic diet work? ›

The macrobiotic diet aims to avoid foods containing toxins. Many people follow a completely vegan diet with no dairy products or meats. But some people eat small amounts of organic fish and meat. There is no scientific evidence that the macrobiotic diet treats or cures cancer.

What are the cooking methods for macrobiotics? ›

The main methods of cooking on the macrobiotic diet include steaming, sautéeing, eating raw, boiled, and baking. The main thing to think about when cooking for this diet is what is being prepared.

What is the healthiest rice you can eat? ›

For example, whole grains are better for our health when compared to simple carbs – which is why brown rice or black rice are regarded as the healthiest options. You should certainly be looking into eating whole grain rice.

What is the healthiest brown rice brand? ›

What's the top-rated brown rice brand in the US for healthy eating? I've found that Lundberg Family Farms is often rated highly for healthy eating. They focus on organic farming and offer a variety of brown rice options.

Can I eat brown rice everyday to lose weight? ›

Studies have shown that replacing a diet of refined grains with brown rice can lead to better weight control and weight loss because brown rice contains more fiber than refined grains. such as white rice or white bread, white pasta.

Is it OK to eat brown rice everyday for weight loss? ›

In fact, studies show that people who eat more whole grains like brown rice weigh less than those who consume fewer whole grains. A 2021 systematic review and meta-analysis concluded that whole grain intake including brown rice is associated with a lower risk of weight gain or obesity.

Does brown rice spike blood sugar? ›

“Whole grains are absolutely preferred over refined, but shouldn't be consumed in unlimited quantities said Dr. Devries. “Large amounts of even whole grains, including brown rice, can still spike blood glucose levels.”

Can you drink coffee on a macrobiotic diet? ›

All kinds of meat, dairy produce, spicy ingredients and fruit juices are forbidden. Coffee, soda, canned food, refined products (including sugar), eggs and all kinds of processed foods are not allowed.

What do you eat for breakfast on a macrobiotic diet? ›

We recommend that your macrobiotic breakfast has a grain-based dish with light vegetables on the side. For the basis of any breakfast dish, some great grains for breakfast include, but are not limited to: Brown rice. Steel-cut oats.

Can you eat eggs on a macrobiotic diet? ›

Foods to avoid on a macrobiotic diet

Foods to avoid include : meat. dairy products. eggs.

What are the 5 elements of macrobiotics? ›

The elements are wood, fire, earth, metal and water. This approach, from deep observation, links our organs and different parts of our body to each natural phase.

Can you eat garlic on a macrobiotic diet? ›

Macrobiotic Diet Meal Guidelines

Include a variety of cruciferous vegetables (cabbage, broccoli, arugula, kale, daikon, etc.). Include a variety of allium vegetables (onions, scallions, garlic, leeks, and shallots). Try to keep equal or more vegetables than grains by volume on your plate.

What are the three principles of a macrobiotic diet? ›

Major principles of macrobiotic diets are to reduce animal products, eat locally grown foods that are in season, and consume meals in moderation.

What kind of rice is anti-inflammatory? ›

Brown rice contains gamma-aminobutyric acid (GABA), a neurotransmitter with anti-inflammatory effects. A study on mice demonstrated that a diet supplemented with GABA-enriched brown rice reduced inflammation in the colon and alleviated symptoms of colitis, an inflammatory bowel disease [6].

Which rice is healthier, jasmine or basmati? ›

Nutrition-wise, both jasmine and basmati contain just trace amounts of fat and will give you a little protein boost, but basmati has a lower glycemic index (around 57-67 to jasmine's 68-80 range), meaning it raises blood sugar more slowly and creates a better effect of fullness.

Which rice has the lowest glycemic index? ›

Wholegrain Basmati rice has the lowest GI (glycaemic index) of all rice types, which means once digested it releases its energy slowly keeping blood sugar levels more stable, which is a crucial part of diabetes management.

Is jasmine rice healthier than white rice? ›

Jasmine rice also has slightly fewer carbohydrates than white rice, which can be beneficial because a diet high in carbohydrates can raise your blood pressure and cause health issues like coronary heart disease and Type 2 diabetes. You'll also gain more fiber by choosing jasmine rice over white rice.

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