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There are quite a lot of typical Javanese foods that are both healthy and delicious on the palate. Moreover, typical Javanese culinary delights use ingredients and spices native to the archipelago, from ginger to keluwek, which can increase the body's endurance and prevent various chronic diseases.
The Javanese are quite spread across various islands in Indonesia so it is not difficult to find healthy typical Javanese food, such as soto, tongseng, or rawon. However, in order for this traditional dish to remain healthy, it is very important to pay attention to the nutrients contained in it.
Variety of Healthy Javanese Foods
Here are some healthy Javanese food choices:
1. Tongseng
This typical Central Javanese dish has a savory, sweet and slightly spicy taste. The main ingredients are goat, beef or chicken, which is then cooked together with tomatoes and cabbage. The spices used in tongseng are very diverse, including candlenut, turmeric, ginger and pepper, which are rich in antioxidants.
A portion of tongseng is high in protein and iron, especially if you use red meat, such as goat and beef. Apart from that, the cabbage in tongseng also gives you fiber intake which is good for the digestive tract, as well as vitamin B6 for nervous system function.
2. Soto
On the island of Java itself, there are quite a lot of types of soto, ranging from soto Kudus, soto Lamongan, to soto Sokaraja. Even though each region has its own special soto, this dish has one thing in common, namely a broth with various spices.
Thanks to its broth, soto is a healthy Javanese specialty. Broth is high in protein and can increase collagen production, reduce inflammation, and promote better sleep. Several types of soto are also equipped with vermicelli or vermicelli as a source of carbohydrates, plus cabbage which is rich in vitamin C.
3. Rawon
This food originating from East Java is synonymous with dark colored sauce and a savory taste. Lean beef cuts plus accompaniments such as salted eggs and sprouts make rawon a healthy Javanese specialty.
This dish is rich in antioxidants, such as vitamin E, vitamin C, polyphenols and flavonoids from keluwek which gives rawon sauce its dark color. Apart from that, this dish is also high in protein from beef, vitamin K from sprouts, and selenium from salted eggs. However, don't overdo it in consuming salted eggs.
4. Garang tamarind
As the name suggests, garang asem offers a fresh sour taste that is appetizing. This healthy Javanese specialty consists of pieces of chicken, starfruit, tomatoes and various spices, such as lemongrass and galangal. Garang asem is wrapped in banana leaves, then steamed until the broth comes out of the chicken.
For nutrition, chicken provides choline which is good for brain function and development. Meanwhile, starfruit, which gives a sour taste to dishes, has antimicrobial properties and can reduce cholesterol and blood sugar levels.
5. Solo Strait
You can add this Solo culinary dish which has a sweet and savory taste to your healthy Javanese food menu. At first glance, it looks like a stew with various kinds of vegetables. On one plate there are pieces of beef, boiled eggs, fried potatoes, carrots, green beans, lettuce and cucumber.
Consuming Solo strait can help meet your protein, selenium and zinc needs, thanks to the pieces of meat in it. Apart from that, this dish is also rich in fiber, vitamin C and folate from various types of vegetables, as well as carbohydrates and potassium from potatoes.
6. Anoint
Not only is Javanese food healthy, urap can also be a menu choice for vegetarians, you know. You see, this dish consists of vegetable ingredients, such as various vegetables and seasoned grated coconut. Usually, the vegetables used are long beans, bean sprouts, cabbage, spinach and carrots.
Urap is rich in fiber which is good for maintaining digestive tract health and preventing constipation. In addition, grated coconut contains minerals, such as manganese and copper, which play a role in fat metabolism, bone formation and heart health.
7. Pecel
Just like urap, this healthy Javanese food also consists of various types of vegetables. The difference is, the ointment is sprinkled with grated coconut, while the pecel is doused with peanut sauce. The vegetables used in pecel are almost similar to urap, namely kale, long beans, bean sprouts, spinach, or cucumber.
Pecel is easy to find anywhere and is a dish that is high in fiber and vitamin C thanks to a variety of vegetables. Another advantage of this dish is the peanut sauce which is rich in good fats. Good fats are needed by the body to maintain heart health.
8. Brongkos
Perhaps, you are not familiar with this typical Javanese food, right? Brongkos is a typical Jogja dish consisting of beef, tofu, tempeh, and tolo beans. At first glance, brongkos is similar to rawon because they both use keluwek. The difference is, this dish adds coconut milk so the sauce is thicker and tastier.
Brongkos is classified as a high-protein dish because it contains meat, tofu, tempeh and cowpeas. Apart from protein, cowpeas are also rich in vitamin A which is good for eye health and folic acid to support a healthy pregnancy.
These are some healthy typical Javanese foods. Even though it's healthy, make sure you don't rely on just one type of dish. Continue to consume foods that are varied and nutritionally balanced so that your daily nutrition is always sufficient.
Some of these healthy Javanese culinary delights unfortunately often contain excess coconut milk, sugar and salt in their preparation, so they are no longer healthy because they are high in fat, calories and salt. It's a good idea to try processing it yourself at home so you can adjust the amount of coconut milk, sugar and salt.
Apart from that, if you are undergoing a weight loss program or suffer from certain diseases that require limiting the consumption of fat, calories and salt, you should consult a doctor online to find out the right portion of the dish.
Label : Healthy living
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