This Learn to Cook section has been put together to help give you the information and knowledge needed, to develop the confidence and basic skills required to begin making more recipes and meals at home from scratch for you and your family.
Being able to cook from scratch at home is THE single biggest positive and lasting change we can make to our diets and overall lifestyles. It gives us control over what goes into our meals, saves money and provides one of the most important life skills that we can pass onto our children, other family members and friends. Once we have mastered the basics of preparing and cooking simple ingredients, we can start to adapt, add to and experiment with countless numbers of recipes.
- 110g long-grain white rice, such as Basmati
- 170ml water
- Kitchen scales
- Large bowl
- Measuring jug
- Medium saucepan
- Wooden spoon
- Fill a kettle with water and put on to boil. While its heating, place the rice into a deep bowl
- Cover with cold water and using your hand, give it a good stir, the water will become cloudy from the starch on the grains
- Tip the water away into the sink (The grains will sink to the bottom, so you don't need a sieve)
- Fill the bowl with more cold water and repeat the process three more times, or until the water turns more clear
- This time tip the rice out into a sieve and rinse under cold running water for a few seconds
- Measure out around 170ml of boiling water from the kettle and add to a medium saucepan
- Add the rice to the saucepan and bring to the boil
- Stir once then place a lid on top and turn the heat down to gental simmer
- Cook with the lid on for 10-12 minutes then turn off the heat
- Leave to sit for 5 minutes with the lid still on, before fluffing the rice with a fork ready to serve
Energy268kj 64kcal 3.2%
Slow release energy
Rice is a starchy carbohydrate, so it’s broken down in the body more slowly, releasing energy more gradually over time. It also contains important minerals such as iron and zinc as well as B vitamins and is a source of protein and fibre.
Vitamins and Minerals
Rice contains important minerals such as iron and zinc, as well as B vitamins and is a source of protein and fibre. Brown or wholegrain rice contains higher levels of fibre, vitamins and minerals as it still has its bran layer intact.