Rice is the staple food for Malaysians and while some of us skip rice on most occasions, it does take the fun from enjoying some of the best loved Malaysian dishes like nasi lemak, Kampung fried rice and more. And, carbs aren’t the big enemy here when taken in moderation. But if you are looking to cut down on white rice, here are some options for you to choose from!
If you are used to drinking barley, now it’s time to make it savoury as well (like your porridge). Barley is a great alternative to white rice because it is high in fibre (surprisingly a lot more than brown rice), and has important minerals that your body needs. But regardless of how you take it, eat it fresh!
Have you heard of cauliflower rice? It looks like rice when grated but unlike rice, it’s light and fluffy in texture. You can eat it fried, with a side dish and other condiments. Cauliflower is loaded with fibre, vitamin C, K and B6 and potassium. All you have to do is to grate the cauliflower florets or put them into a food processor until the texture resembles rice. Then with a large skillet, cook cauliflower rice with a medium-low heat for 5-8 minutes. Remove from heat and serve. Easy! And yes, you can have your nasi lemak with cauliflower rice too!
Similar to spinach or beets, one cup of cooked quinoa has 40 fewer calories than the same amount of white rice, accompanied with extra 5 grams of fibre and double and the amount of protein. So not only does it help you to cut calories, it is also very filling so you end up eating lesser!
When we say oats, we mean plain and not the 3-in-1 type! The grain-based food has been known to guard against heart-related diseases and to lower cholesterol levels. Plus, not only it is convenient and affordable, you can easily whip oats up quickly. And have you tried savoury oats? There are hundreds of recipes online but essentially, all you need is a variety of spices to make it work on your palate!
5. Brown rice
We’re pretty sure that you’ve heard of this. Brown rice is another great way of cutting down on white rice. Unlike white rice, brown rice is naturally low in glycemix index and this carb sure will satisfy your appetite. It also keeps your blood sugar and cholesterol in control and so much more – just control your portion and have your rice meals earlier in the day.