What Are The Health Benefits of Glutinous Rice Flour

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Glutinous rice flour NZ is a type of flour made from glutinous rice, also known as sticky rice or sweet rice. It is commonly used in Asian cuisine and is characterized by its sticky and elastic texture when cooked.

Glutinous rice flour gluten-free is readily available in many Organic Stores, supermarkets, specialty Asian grocery stores, and online retailers throughout New Zealand. 

What is Glutinous Rice Flour and Its Uses

Glutinous rice flour is a staple ingredient in many traditional Asian recipes, and its popularity has grown in New Zealand due to the increasing diversity of culinary influences.

Uses: It is used in a variety of dishes, including desserts like mochi, rice cakes, and dumplings, as well as in savory dishes and as a thickening agent in soups and sauces.

Things to Make With Glutinous Rice Flour

Glutinous rice flour is often used in fusion cuisine, where it adds an interesting twist to traditional recipes. Chefs and home cooks alike experiment with incorporating glutinous rice flour into bread, pancakes, and even savory dishes like dumplings and spring rolls, offering a creative and multicultural approach to cooking.

Glutinous Rice Flour: What Is It And How To Use It

Incorporating organic glutinous rice flour into your diet in New Zealand can be a delightful and rewarding experience. Here are several ways you can use this versatile ingredient to add flavor, texture, and nutrition to your meals:

  • Baking: Use glutinous rice flour as a gluten-free alternative in baking recipes. It can be substituted for wheat flour in cakes, cookies, muffins, and bread. You can also combine glutinous rice flour with other gluten-free flours like almond flour or tapioca flour for added complexity and structure.
  • Desserts: Make delicious mochi by mixing glutinous rice flour with water and sugar, tbhen filling it with sweet bean paste or fresh fruit. Try your hand at making rice cakes, dumplings, or tangyuan (glutinous rice balls in sweet soup) for a comforting and satisfying treat.
  • Thickening Agent: Use glutinous rice flour as a thickening agent in soups, stews, sauces, and gravies. Mix it with water or broth to create a slurry, then gradually add it to your dish while stirring continuously until the desired consistency is reached.
  • Coating and Binding: Use glutinous rice flour as a coating for frying or as a binder in recipes that require binding ingredients together. Dip fish, chicken, or vegetables in a mixture of glutinous rice flour and seasonings before frying to create a crispy and flavorful crust. Add it to meatball or meatloaf recipes to help hold the ingredients together and retain moisture during cooking.
  • Noodle Making: Combine it with water and a pinch of salt to form a dough, then roll it out and cut it into strips for homemade rice noodles. These noodles can be used in soups, stir-fries, or served cold with dipping sauces for a refreshing meal option.
  • Snacks: Get creative with snacks by incorporating glutinous rice flour into homemade granola bars, energy bites, or rice crispy treats. Mix it with dried fruits, nuts, seeds, and sweeteners like honey or maple syrup for a nutritious and satisfying snack option that’s perfect for on-the-go.

Health Benefits of Glutinous Rice Flour 

Glutinous rice flour offers several benefits and uses for glutinous rice flour:

  • Versatility: Glutinous rice flour is incredibly versatile and can be used in a variety of dishes, both savory and sweet. It serves as a staple ingredient in many traditional Asian desserts, such as mochi, rice cakes, and dumplings, but can also be incorporated into gluten-free baking recipes for cakes, cookies, and bread.
  • Texture Enhancement: Due to its unique sticky and elastic texture when cooked, glutinous rice flour is excellent for creating chewy and soft textures in desserts. This characteristic makes it a preferred choice for dishes like mochi, where a distinct chewiness is desired.
  • Gluten-Free Option: For individuals with gluten intolerance or celiac disease, glutinous rice flour provides a gluten-free alternative to wheat flour. This allows those with dietary restrictions to enjoy a wide range of baked goods and desserts without compromising on taste or texture.
  • Thickening Agent: Glutinous rice flour can be used as a thickening agent in soups, sauces, and gravies, adding body and richness to dishes without altering the flavor significantly. Its ability to create a smooth consistency makes it ideal for thickening both hot and cold preparations.
  • Cultural Significance: In New Zealand, where diverse culinary influences are celebrated, glutinous rice flour adds a touch of authenticity to Asian-inspired dishes. It allows chefs and home cooks to recreate traditional recipes with genuine flavors and textures, contributing to a richer culinary landscape.
  • Nutritional Profile: While not significantly different from regular rice flour in terms of nutritional content, glutinous rice flour does provide some essential nutrients like carbohydrates and a small amount of protein. It’s also fat-free and low in sodium, making it a relatively healthy choice for those watching their diet.


1. How to make glutinous rice flour?

The glutinous rice flour process involves soaking rice grains in water for several hours to soften them, then draining the water and drying the grains thoroughly. Once dried, the rice grains are ground into a fine powder using a grain mill or a high-powered blender. The resulting powder is glutinous rice flour, which can be used in various culinary applications.

2. What is glutinous rice flour?

Unlike regular rice flour, which is made from non-glutinous rice varieties, glutinous rice flour has a higher starch content, giving it a sticky and elastic texture when cooked. It is commonly used in Asian cuisine for making desserts, snacks, and savory dishes.

3. Is glutinous rice flour gluten-free?

Yes, glutinous rice flour is gluten-free. Despite its name, glutinous rice flour does not contain gluten, making it safe for individuals with gluten intolerance or celiac disease to consume. It is a popular gluten-free alternative to wheat flour in baking and cooking.

4. What is Cooked glutinous rice flour?

Cooked glutinous rice flour, also known as cooked glutinous rice dough or tang yuan dough, is made by mixing glutinous rice flour with water and cooking it over low heat until it forms a smooth, elastic dough. 

5. What is glutinous rice flour used for?

It is commonly used to make traditional Asian treats like mochi, rice cakes, dumplings, and rice porridge. It is also used as a thickening agent in soups, sauces, and gravies, and as a coating for frying.


Glutinous rice flour is a type of flour that has multiple health benefits. It has GABA, which helps lower blood pressure and regulate blood lipids. It can also calm the brain and soothe the mind. Glutinous rice flour can support kidney health, and liver protection, and strengthen the lower back and knees. It can also nourish the skin and blacken hair, as well as aid digestion and promote wound recovery.

Bread made from leavened glutinous rice flour can also help reduce blood pressure. Overall, consuming glutinous rice flour can improve cardiovascular health and digestion. Contact our Grocery Store today for Organic Products.

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