Brown Rice In Shakes: Blend Or Avoid?

Brown rice is a versatile ingredient that can be used in various dishes, but can it be blended into a shake? The answer is yes! Brown rice is often used as a protein supplement, and there are several recipes for brown rice protein shakes. These shakes typically include other ingredients such as cocoa powder, vanilla, frozen fruits, or milk alternatives. Blending cooked brown rice into a shake can be a convenient way to add nutrients and a subtle, slightly sweet flavor to your beverage.

Using cooked brown rice in a shake

Brown rice is a versatile ingredient that can be used in both sweet and savoury dishes. It is also a healthy option, packed with fibre and other nutrients. While it is commonly used in dishes such as stir-fries, fried rice, and curries, cooked brown rice can also be blended into a shake. Here are some tips and ideas for creating delicious and nutritious shakes using cooked brown rice:

Preparation

Before blending cooked brown rice into a shake, it is important to prepare the rice properly. Start by rinsing the rice to remove any excess starch. This step helps prevent the rice from becoming gummy or clumpy during cooking. Use a fine mesh strainer and rinse the rice until the water runs clear. Then, cook the rice according to the package instructions or a trusted recipe. For each cup of rice, use two cups of water, add a teaspoon of olive oil, bring the water to a boil, reduce the heat, cover, and simmer for about 45 minutes. Finally, turn off the heat and let the pot sit, covered, for around 10 minutes before fluffing the rice with a fork.

Pureeing the Rice

Once your rice is cooked, it's time to blend it into a smooth puree. You can use a hand blender, food processor, or blender to achieve the desired consistency. If the puree is too thick, you can thin it down by adding water, juice, milk, or even breast milk or formula (if making baby food). To add extra flavour, try mixing in applesauce or yoghurt. You can also experiment with different types of milk, such as almond milk or rice milk, to find the taste and texture you prefer.

Flavour Ideas

The subtle, slightly sweet flavour of brown rice makes it a great base for shakes. Here are some ideas to enhance the flavour of your brown rice shake:

• Coffee: Adding brewed coffee to your shake gives it a complex flavour that pairs well with the sweetness of the rice. It's a great way to get an extra caffeine boost in the morning or as a midday snack.
• Cinnamon: Cinnamon and rice have a long culinary history together, and the spice complements the subtle sweetness of the rice. Just be careful not to use too much cinnamon, as it can quickly become overpowering.
• Almonds: Almonds can be used in different ways to add thickness, flavour, and nutrition to your shake. You can grind whole almonds, use almond milk, or add almond extract for a hint of flavour without altering the nutritional content.
• Green tea: Green tea not only adds caffeine to your shake but also contains theanine, which promotes mental focus and a sense of calm. It is also rich in antioxidants and fat-burning agents. You can use brewed green tea or matcha powder to add a delicious flavour to your shake.
• Mango: Mango is a fruity option that pairs well with the rice. It adds texture, flavour, and nutrition to your shake. You can use fresh or frozen mango, and even freeze your mango beforehand to use as a healthy alternative to ice cubes.
• Chocolate: Chocolate and rice protein powder go well together. Adding cocoa powder to your shake will enhance the sweetness of the rice and create a delicious, indulgent flavour.
• Vanilla: The subtle flavour of vanilla complements the natural taste of rice protein, creating a delicate and sweet shake.
• Frozen fruits: Using frozen fruits is a great way to balance flavour and texture in your shake. They add the freshness of fruit while also helping to thicken the shake without watering it down.

Blending rice with other ingredients

There are many ways to make a tasty shake with cooked brown rice. Here are some ideas for blending rice with other ingredients:

Coffee

The addition of coffee not only gives your shake a complex flavour that works well with the sweet, creamy taste of rice protein but also adds a caffeine boost to your drink. Adding 6 to 8 ounces of brewed coffee to your shake is a perfect way to get an extra kick, especially if you have it as part of your breakfast or as a midday snack.

Cinnamon

Rice and cinnamon have a long and delicious culinary history together, from rice pudding to horchata. The milky, subtle sweetness of the rice pairs beautifully with cinnamon. Just be careful not to use too much of this spice, as it can quickly become overpowering.

Almonds

You have a few options with almonds, depending on your nutritional and textural preferences. Ground whole almonds can add a nice thickness and great flavour, but they might be a little difficult for your blender to process. Almond milk will work on several levels, even adding some sweetness to your shake. Keep in mind that both the nuts and the milk will add significant calories and fat. If you want to avoid altering the nutritional content of your shake, a few drops of almond extract will work great.

Green tea

Green tea has numerous benefits. Firstly, it adds caffeine to your shake. But what sets it apart from coffee is that it contains an amino acid called theanine, which encourages mental focus and feelings of calm. Green tea is also rich in antioxidants and fat-burning agents, making it a healthy and tasty addition to your shake. You can either brew some green tea and add the liquid to your blend or use powdered green tea, also known as matcha. Keep in mind that the liquid will impact the texture of your shake.

Mango

For a fruity option that adds texture, flavour, and nutrition to your shake, mango is a great choice. This juicy fruit pairs well with rice protein powder, as white rice and mango are traditionally combined in many Asian desserts. You can cut up and freeze your mango beforehand, using the frozen fruit instead of ice cubes to add thickness to your shake without diluting the flavour.

Chocolate

Chocolate and rice protein powder go together surprisingly well. Adding cocoa powder to your shake will allow the natural sweetness of the rice to shine through without the need for added sugars. If you plan on blending in other strong flavours, such as peanut butter, chocolate is an excellent base that can hold its own without being overpowered.

Vanilla

Vanilla is another excellent option if you prefer more delicate flavours. The subtle taste of vanilla works in harmony with the natural flavour of rice protein, adding a touch of healthy sweetness to your shake.

Frozen fruits

One of the challenges of making a delicious shake is balancing flavour with texture. Using frozen fruits is a great way to maintain flavour while avoiding the excessive fluid or ice that can water down your shake. Frozen fruits provide the benefits of fresh fruit and ice without the risk of dilution.

Milk

While milk is the traditional base for shakes, you can also use a wide variety of other liquids, such as almond milk, rice milk, or any other milk of your choice. This is a great way to increase the nutritional value of your shake and adjust the texture to your preference.

The benefits of brown rice

Cooked brown rice can be blended into a shake. It is a good source of protein and can be combined with other ingredients such as coffee, cinnamon, almonds, green tea, and mango to enhance its flavor and nutritional content.

Brown rice is a whole grain, consisting of three parts: a fibrous outer layer (the bran), a middle layer (the germ), and a starchy center (the endosperm). It is a nutrient-rich source of energizing carbohydrates and dietary fiber. Here are some of the key benefits of brown rice:

Reduced Risk of Diabetes

Brown rice has a low glycemic index, meaning it doesn't cause a spike in blood sugar levels after consumption. Studies show that eating three servings of whole grains like brown rice per day can reduce the risk of developing type 2 diabetes by up to 32%. Its high fiber content also helps regulate blood sugar by slowing digestion.

Improved Heart Health

The nutrients in brown rice contribute to better heart health. It is a good source of dietary fiber, which can reduce the risk of death from heart disease. Additionally, the high levels of magnesium found in brown rice can help lower the risk of heart disease and stroke. Studies suggest that consuming more whole grains, including brown rice, can reduce the risk of heart disease by up to 22% and the risk of stroke by 12%.

Weight Management

Brown rice can aid in weight management and help maintain a healthy weight. It has a higher fiber content than white rice, which promotes a feeling of fullness and can lead to reduced calorie intake. A 2019 study found that, compared to white rice, brown rice was not associated with weight gain.

Source of Antioxidants

Brown rice contains various types of antioxidants, including phenolic compounds, flavonoids, and anthocyanins. These powerful molecules can help prevent or delay cell damage and reduce the risk of premature aging. The antioxidants in brown rice are primarily found in the bran layer.

Nutritional Value

Brown rice is rich in vitamins and minerals, including selenium, magnesium, folate, manganese, and several B vitamins. Selenium supports the immune system and protects against cell damage and infections. Magnesium is essential for muscle health, bone development, and blood clotting. Folate supports cell division and is recommended for pregnant women. Manganese benefits immune function, reproduction, and bone health.

Incorporating brown rice into your diet can be done in a variety of ways, including adding it to soups, stir-fries, salads, and even desserts. It is a versatile and nutritious whole grain that can be a healthy addition to your meals.

Adding flavour to a brown rice shake

Yes, cooked brown rice can be blended into a shake. Here are some tips for adding flavour to your brown rice shake:

Coffee

Adding brewed coffee to your brown rice shake can give it a complex flavour that complements the sweet and creamy taste of the rice protein. It also adds a caffeine boost to your shake, making it a perfect breakfast or midday snack.

Cinnamon

Cinnamon is a classic spice that pairs well with the subtle sweetness of rice. A small amount of cinnamon can enhance the flavour of your brown rice shake without being overpowering.

Almonds

Almonds can be used in different ways to add flavour and texture to your shake. Whole almonds can be ground and added to the shake for thickness and flavour, or you can use almond milk for sweetness and a smoother consistency. If you're watching your calorie intake, almond extract is a good option for adding almond flavour without changing the nutritional content of your shake.

Green Tea

Green tea not only adds caffeine to your shake but also contains theanine, which promotes mental focus and a sense of calm. It is rich in antioxidants and fat-burning agents, making it a healthy and tasty addition. You can use brewed green tea or matcha powder, but keep in mind that the liquid will affect the texture of your shake.

Mango

Mango is a fruity option that pairs well with the rice protein powder. It adds flavour, texture, and nutrition to your shake. You can use fresh or frozen mango, and freezing the fruit beforehand can help thicken your shake without diluting the flavour.

Chocolate and Vanilla

Chocolate and vanilla are classic flavours that can complement the natural sweetness of brown rice protein powder. Cocoa powder or vanilla extract can be added to your shake, depending on your preference for delicate or stronger flavours.

Frozen Fruits

Using frozen fruits in your shake helps balance flavour and texture. Fresh fruit or ice can water down the shake, so frozen fruit is a great way to maintain flavour while keeping your shake thick and creamy.

Milk

While milk is the traditional base for shakes, you can use a variety of alternatives such as almond milk, rice milk, or any other milk of your choice. This adds flavour, texture, and nutritional value to your shake.

How to make a brown rice shake

Ingredients

• Cooked brown rice
• Liquid base (e.g. brewed coffee, almond milk, green tea, etc.)
• Flavour enhancers (e.g. cinnamon, almond extract, mango, etc.)
• Optional: ice cubes

Method

Cook your brown rice according to your preferred method. One option is to use the stovetop method:

• Rinse the rice to remove excess starch and prevent the rice from becoming gummy as it cooks.
• Use a ratio of 2 cups of water for every cup of rice. Add the water, rice, and a teaspoon of extra-virgin olive oil to a saucepan.
• Bring the water to a boil, then reduce the heat, cover, and simmer for about 45 minutes, or until the rice is tender and has absorbed the water.
• Turn off the heat and let the covered pot sit for 10 minutes before fluffing the rice with a fork.

• Allow the rice to cool before blending it into your shake.
• Choose a liquid base for your shake. Options include brewed coffee, almond milk, or green tea.
• Decide on any additional flavour enhancers. Cinnamon, almond extract, and mango are all great options to elevate the taste of your shake.
• Combine the cooked brown rice, liquid base, and any additional ingredients in a blender.
• Blend until the mixture reaches your desired consistency.
• If you prefer a thicker shake, consider adding ice cubes and blending again.
• Pour your brown rice shake into a glass and enjoy!

Tips

• If you're using coffee as your base, adding 6 to 8 ounces can give your shake an extra boost of caffeine.
• When using cinnamon, be careful not to add too much as it can quickly become overpowering.
• For a thicker and more nutritious shake, try blending whole almonds. Alternatively, use almond milk for added sweetness without altering the shake's texture.
• Green tea not only adds caffeine but also contains theanine, which encourages mental focus and feelings of calm. You can use either brewed green tea or powdered green tea (matcha) for your shake.
• For a fruity option, try mango. It pairs well with the rice and adds texture and nutrition to your shake. You can also freeze the mango beforehand to use instead of ice cubes.

Frequently asked questions