Discover the delightful taste of Bantan, a traditional milk-based porridge or soup that combines creamy texture with a hint of sweetness. This nutritious and comforting recipe is perfect for breakfast or a cozy evening meal. Learn how to make this classic dish with simple ingredients and step-by-step instructions."

Ingredients:

- 1 cup rice (short-grain or medium-grain)

- 4 cups milk (whole or your preferred type)

- 1/2 cup sugar (adjust to taste)

- 1/4 teaspoon salt

- 1/2 teaspoon vanilla extract (optional)

- Ground cinnamon or nutmeg for garnish (optional)

Instructions:

Rinse the Rice: Rinse the rice under cold water until the water runs clear. This helps remove excess starch and prevents the porridge from becoming too sticky.

Cook the Rice: In a medium-sized pot, combine the rinsed rice and 1 cup of water. Bring to a boil over medium-high heat, then reduce the heat to low and cover. Simmer for about 10-15 minutes, or until the rice is tender and the water is absorbed.

Add Milk and Sugar: Add the milk to the cooked rice and stir well. Increase the heat to medium and cook, stirring occasionally, until the mixture begins to thicken (about 15-20 minutes). 

Season the Porridge: Stir in the sugar, salt, and vanilla extract if using. Continue to cook for an additional 5 minutes, or until the porridge reaches your desired thickness. 

Serve: Ladle the Bantan into bowls and sprinkle with ground cinnamon or nutmeg if desired. Serve hot and enjoy this comforting, creamy dish.

Notes:

- For a richer flavor, you can substitute some of the milk with cream.

- Bantan can be enjoyed as a sweet breakfast or a light evening meal. Adjust the sweetness to your preference.

Nutritional values

1 cup rice (short-grain or medium-grain)

- Calories: 206 kcal

- Carbohydrates: 45 g

- Protein: 4 g

- Fat: 0.4 g

- Fiber: 0.6 g

- Vitamins & Minerals: Contains small amounts of magnesium, phosphorus, manganese, and B vitamins.

Benefits: Rice is a good source of energy due to its high carbohydrate content. It is also low in fat and cholesterol-free, making it a suitable option for heart health.

4 cups milk (whole or preferred type)

Whole milk (4 cups)

 - Calories: 600 kcal

 - Carbohydrates: 48 g

 - Protein: 32 g

 - Fat: 32 g (including saturated fats)

 - Calcium: 1200 mg

 - Vitamins & Minerals: Contains vitamin D, B12, potassium, and phosphorus.

Benefits: Milk is an excellent source of calcium, which is essential for bone health. It also provides high-quality protein, vitamin D, and B12, which support muscle function and overall health.

1/2 cup sugar (adjust to taste)

- Calories: 387 kcal

- Carbohydrates: 100 g

Benefits: Provides quick energy. However, sugar should be consumed in moderation to prevent health issues such as weight gain and blood sugar spikes.

1/4 teaspoon salt

- Calories: 0 kcal

- Sodium: 575 mg

Benefits: Sodium helps regulate fluid balance, muscle contractions, and nerve function. However, it's essential to consume salt in moderation to avoid high blood pressure.

1/2 teaspoon vanilla extract (optional)

- Calories: 6 kcal

- Carbohydrates: 0.3 g

- Sugar: 0.3 g

Benefits: Vanilla extract may have antioxidant properties and can add flavor without significantly increasing calories.

Ground cinnamon or nutmeg for garnish (optional)

- Cinnamon (1/2 tsp)

 - Calories: 3 kcal

 - Carbohydrates: 1 g

 - Fiber: 0.5 g

 - Vitamins & Minerals: Contains small amounts of manganese, calcium, and iron.

Nutmeg (1/2 tsp)

 - Calories: 6 kcal

 - Carbohydrates: 1 g

 - Fiber: 0.5 g

Benefits: Cinnamon and nutmeg are rich in antioxidants and may have anti-inflammatory properties. They also add flavor and aroma to dishes.