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Rice in Human Nutrition
Rice is one of the most consumed grains on the planet. In fact, half of our planet's population actually depends on it for survival. With approximately 200 calories per cup serving, it is free of fat, cholesterol, and sodium. Rice is easily digestible, making it suitable for all ages and individuals with sensitive digestive systems, and its naturally mild flavour is a suitable complement to many dishes.


Kobbari Annam (Sweet Coconut Pulav)

 Sweet Coconut Pulav a heady sweet dish with rice and grated coconut

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Kesar Phirni – Rice and Milk Based Sweet

 Kesar Phirni  is a rice flour and milk based sweet  famous to North India.

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Narkel Dudher Payesh (Sweet Rice With Coconut Milk)

 Narkel Dudher Payesh  is a dessert dear to most Bengalis made with rice, Coconut Milk and sugar


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Pulihora: Rice Recipe for Ugadi

 Pulihora is one of those festive foods that are brewed in the kitchen on any auspicious occasion. Ugadi being the new year day for Karnataka and Andhra is just another special reason to prepare this Indian rice recipe. As the festival is South Indian, the recipe too is likewise. Pulihora can be described in simple terms as tamarind rice. This Indian rice recipe is primarily spiced up with tamarind but that is not all.

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Steamed Rice Balls

Steamed Rice Balls
These are made particularly in South India on Ganesh Puja day, rice flour is made into a dough with hot water and shaped into balls or spindles and steamed.


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Rice Almond Cookies Recipe

Ingredients Required

2/3 cup rice flour (available at specialty stores) or 2/3 cup rice flour         

2 tablespoons ground almonds

1/4 cup sugar

1 large egg white, lightly beaten

2 tablespoons clear honey

3 drops almond extract

12 split blanched almonds

Units: Metric

158.51 ml rice flour (available at specialty stores) or 158.51 ml rice flour 

29.58 ml ground almonds

59.14 ml sugar

1 large egg white, lightly beaten

29.58 ml clear honey

0.19 ml almond extract

12 split blanched almonds


1.       Preheat the oven to 325°F.

2.       Mix the rice, ground almonds, and sugar.

3.       Thoroughly beat in the egg white, honey, and almond essence.

4.       Line a cookie sheet with waxed paper.

5.       Place teaspoons of the mixture well apart on the paper, and press a split almond on top of each.

6.       Bake in the oven for 15-20 minutes, until the cookies are light golden brown.

7.       Leave them to cool slightly on the cookie sheet, then lift them off the waxed paper.

8.       When cool, store in an airtight

File Courtesy: ; Cookbook, Low Fat Cooking by Pamela Westland.

Make your own Rice Flour


White or brown rice


1.Purchase brown or white rice, depending on the type of flour you want to make. The more rice you buy at a time, the less expensive the rice flour becomes. If you have a warehouse store in your local area, consider buying the rice in bulk so you can make rice flour in large amounts or in small batches whenever you need it, regardless of quantity. A 25-pound (11.33 kilogram) bag should produce enough rice flour to last for several months.

2.Purchase a blender or mixer that cracks grains. You need a blender or mixer that works specifically to crack grains; if you have one for wet ingredients, it will not work.

3.Fill the container with 1 to 4 cups (240 mL to 960 mL) of rice. If you use more than this amount, you could compromise the quality of the resulting rice flour. If you want to make more than this at one time, do it in multiple batches.

4.Mix the rice until the flour consistency is one you like. Mix it gradually until you get it as fine as desired. The finer the grain, the better it will work in baked goods because it will not drastically alter the texture of the final product.

5.Use the resulting rice flour in gluten-free recipes. You can also use it to thicken soups, sauces, and gravies. It works as a thickener because it will not allow the liquid to separate from the other ingredients.

6.Store any remaining rice flour in an air-tight container until you are ready to use it again. If the flour is not stored in an air-tight container, it may become moldy. You can store it in the refrigerator to help prevent the mold from forming, but if it is not in an air-tight container, it will absorb moisture and odor from other items. Brown rice flour typically lasts up to 5 months but may spoil sooner if the bran contains a lot of oil. White rice flour, when stored properly, is thought to have an indefinite shelf life.


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Thai Coconut Rice with Prawns (Jhinga Wale Nariyal Chawal)

This aromatic seafood and rice dish, combining the classic Thai flavourings of coconut, lime and ginger, makes a very tempting lunch. Thai jasmine rice is a naturally fragrant rice with a delicate flavour. If you do not have any at home, basmati rice makes a good substitute.

Thai Coconut Rice with Prawns (Jhinga Wale Nariyal Chawal)
Serves: 4

    600 ml stock, fish stock preferred
    200 g Thai jasmine rice
    1½ tbsp sunflower oil
    1 garlic clove, finely chopped
    1 inch piece fresh ginger, finely chopped
    1 bunch green onions, thinly sliced
    250 g broccoli florets, thinly sliced
    12 raw tiger prawns, peeled but tails left on
    juice of 1 lime
    1 tsp fish sauce
    3 tbsp chopped fresh coriander
    90 ml coconut milk
    salt and pepper to taste
    To garnish:
    curls of toasted fresh coconut (optional)
    lime wedges optional

Preparation method:
Prep: 10 mins    | Cook: 20 mins
Bring the stock to the boil in a large pan. Add the rice, then cover and simmer for 10–12 minutes or until the rice is just tender.
Meanwhile, heat a large frying pan, add the oil and swirl it around. Add the garlic, ginger and green onions, and stir-fry for 1 minute. Add the broccoli and stir-fry for a further 2 minutes, then add the prawns and stir-fry for 2–3 minutes or until the prawns change from a grey-blue colour to pink.
Stir in the lime juice, fish sauce and stir-fry for 30 seconds, then add the coriander and salt and pepper to taste. Toss to mix.
Add the coconut milk to the rice and mix well. Spoon the rice onto a serving platter or individual plates, top with the sitr-fried prawns and garnish with curls of coconut, if using, and lime wedges. Serve immediately.

File Courtesy: Recipe by : Norma MacMillan
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Health benefits of rice

Regular rice is much maligned and is fast being dropped in favour of its unpolished avatar. But are the charges valid? Sports nutritionist Rujuta Diwekar separates the grain from the husk

The Chinese eat rice with every meal, breakfast included, and the average Chinese on the street is thin, if not skinny. In our country, however, we are getting skeptical about rice and yes, we are all getting fatter. We either give up rice or replace it with wheat or 'brown' rice. What is wrong with this approach?

Replacing rice with wheat is not a good idea since it means reducing your intake of amino acids (protein's building blocks) and Vitamin B. As for brown rice, it has the outer layer (husk and bran) intact thereby making it high in fibre. Now of course we want fibre but if your rice has more fibre than you can digest, brown rice will only cause indigestion. On the other hand, rice that emits blinding whiteness may not be the best source of nutrients either.

Thus, to get the best of both worlds, polish your rice to the extent that helps it retain its nutrients (proteins, Vitamin B and fibre) and looks brownish or reddish. Remove the outer bran but allow the rice grain to show off its brown/red strains. Don't worry, this won't compromise the taste and yes, you can eat basmati rice with the brown/red strains as well.

The protein in this rice (red-rice or hand-polished rice) is absorbed much better by your body than in brown rice. It is also way easier to cook and digest as compared to brown rice. It is easy to digest, easy to absorb, easy to assimilate proteins from and easier on your excretory system too. This is exactly how the farming community of India eats its rice.

In fact, Ayurveda uses ricebased diets in treating various imbalances in the body. Dal-chawal is a nutritious meal, possessing the entire spectrum of amino acids, vitamins and minerals. It also accelerates fat burning. In fact, the essential amino acid methionine found pre-dominantly in rice helps mobilize fat from the liver. As India is dominantly vegetarian, getting proteins from rice, especially the essential amino acid methionine and the conditionally essential amino acid (becomes essential under conditions of stress) tyrosine is crucial for us. Diabetics should also eat rice since they need these proteins.

Know that rice is not a bad thing. The bad thing is when we mindlessly decide if one thing is good for us and that if we do it a lot, it becomes only better. We do that with rice so often now. A humble dalchawal meal is so satiating that it makes you eat slower and improves your chances of eating the right amount (the cornerstones of fat loss or accelerated metabolism, good digestion and health itself).

Rice is auspicious in both China and India: the dead are offered rice to wish them good health for life outside their physical selves. It is sad then, that in India, even when we are still in our bodies, we make fads out of rice.

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Chalimidi sweet dish

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