Let’s Consume Brown Rice! Suitable for supporting your Diet Program

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Ever eat rice made from brown rice? I’m sure most of the readers have tried it. Although brown rice is one of the foods for fiber-rich diets and is widely sold in the market, many are reluctant to consume it because it tastes not as tender and soft as white rice.

Brown Rice Healthy Benefits

Brown Rice Healthy Benefits

In one Indonesian restaurant (West Java), brown rice is still often found in the form of timbel rice which is served with other dishes such as steamed fish, raw vegetables and fried anchovies.

Many people who don’t like brown rice because it smells a bit musty and is rather hard when eaten.

But for those who want to diet, especially to lose weight, do not give up quickly if you have experienced eating rice from brown rice which is rather hard. There are processing methods that can be practiced to cook brown rice to make it more delicious to eat.

Some dishes from brown rice that you can enjoy include:

Hot rice (Kebuli) with concentrated spices, baked pudding, pastries or traditional flavored cakes.

Nutrition Benefits of Brown Rice for Health

Maybe there are some people who think the cleaner the color of the rice, the better the quality. This opinion is wrong because this white rice has been processed to remove the epidermis so that its nutrient content is reduced.

Conversely, in brown rice, there is an epidermis layer that is still intact. In the layer of epidermis of red rice, there are eight types of essential amino acids, sources of vitamin B (thiamin, niacin, riboflavin, vitamin B6 and folate) and various minerals. Vitamin B is essential for maintaining healthy blood and nervous system.

Besides brown rice has a high fiber content which is good for helping to lose weight, prevent cholesterol disorders, intestinal fiber cancer is good for diabetics.

Brown Rice as Flour Substitute

Not everyone can digest gluten properly. Gluten is a complex protein that is widely found in wheat (flour).

Now for those who are allergic to gluten (gluten intolerance), red rice flour can be used as an alternative substitute for wheat flour which is often used as an ingredient for making cakes.

Tips for Processing Brown Rice

Here is a way to process brown rice to provide a more delicious taste that is not inferior to other types of rice:

  • Brown rice is usually rather hard (pera). To work around this, before cooking it is better to soak red rice in water for 30-60 minutes. When cooking, add more water than when cooking white rice. You can also add a little white rice to make the rice fluffier
  • If you are bothered by a musty smell when eating brown rice, add a piece of pandanus leaves or bay leaves when you cook brown rice.
  • As a pastry maker, you can use homemade red rice flour. How to make red rice flour is by soaking brown rice in water for 30-60 minutes. After that drain until dry completely. Process with a blender until smooth, sift — store in a tightly closed glass container.
  • Ants often come to brown rice. To avoid ants, put 1 or 2 bay leaves into a rice storage container.

Healthy Food Recipes or Snacks from Brown Rice

Kebuli Brown Rice


50 gr margarine

8 red onion slices, thinly sliced

4 cm cinnamon

2 cardamom grains

4 cloves

1 tsp coriander powder

1 tbsp salt masala *)

1 tsp cumin powder

500 ml of broth

350 gr of brown rice, soak 1 hour of water, drain, steamed half cooked, 100 gr of white rice, wash thoroughly, drain.

How to make

  • Heat margarine, saute onion until fragrant.
  • Add mashed spices, cinnamon, cardamom, cloves, coriander powder, masala salt, and cumin powder. Then stir evenly.
  • Pour in the broth, heat until boiling. Add steamed brown rice and white rice. Cook over low heat while stirring until the broth is absorbed.
  • Steam again for 30 minutes until the rice is cooked. Serve with sprinkled meat (Sprinkle meat can be replaced with tofu, tempeh or mushrooms or according to taste).

For 5 servings

*) Masala Salt is an Indian curry spice, can be purchased at stores or supermarkets that sell food from India. If it’s not there, replace it with ready-made curry powder. Or you can make your own from a mixture of black pepper, cardamom, cumin, cloves, and cinnamon roasted and finely ground.

Putu Ayu Brown Rice

150 grams of brown rice

100 grams of white sticky rice

1/2 a little young coconut (for ointment), grated, steamed briefly 150 grams of brown sugar, fine comb

1/8 tsp salt

How to make

  • Wash red rice and glutinous rice thoroughly. Drain until dry.
  • Roast rice while stirring for 15 minutes over low heat until crisp. Lift.
  • Mash until smooth sand
  • Mix red rice with grated coconut, brown sugar and salt. Mix well.
  • Put 1-2 tablespoons of mixture into a small bowl (5 cm in diameter) while pressing until it is solid.
  • Remove the cake from the mold.
  • Served for 15 pieces.

Thus regarding the benefits and nutritional content of brown rice for your diet program.

Additions to the recipes above are only a little of the many recipes for processing and making food combinations from brown rice to make it a delicious and useful preparation for your diet program. You can explore according to your own creations.

Hopefully, the above article is useful!

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