Petra Hapsari  12 September 2017 10:20

Your body needs protein as energy source, to build muscle mass, fix blood component and replace damaged body cells.

Generally, there are high-protein food that is good enough to meet your daily protein needs, including meat and lentils. However, there are some people who choose to not eat meat due to their choice to be vegetarians or for health purposes.

But how can one get enough protein intake without eating meat?

How much protein do our bodies need?

There are some argumentation about the daily need of protein for our bodies. So far, BPOM (Indonesian Food and Drug Monitoring Agency) recommends us to get at least 60 grams of protein per day.

If our protein intake is too much, our body will transform it into fat. Lack of protein causes muscle atrophy and general impaired body function.

High-protein food besides meat:

1. Egg

Egg is a source of protein that contains certain vitamin B, including B6, B12, thiamin, riboflavin, and folate. Egg is good as your protein source when you do not eat meat as one egg contains 7 grams of protein.

However, consuming egg too much is also not good because the yolk contains high cholesterol which can increase the risk of diseases related to cholesterol.

2. Soybeans

Vegans or vegetarians usually lean on lentils as their main source of protein. One of low-fat lentils with high protein is soybean. Soybean has fiber, omega-6 fatty acid, antioxidant and phytoestrogens.

You can also consume snacks made of soybeans which contains high-fiber-and-protein soybeans that will make you full for longer time.

3. Cottage cheese

Besides egg, cottage cheese also has high protein. Half-cup of cottage cheese contains 13 grams of casein protein to fulfill the nutrition for muscle recovery.

What is casein protein? It is a protein which is digested slower than common protein. It is good to build muscle mass, and it is often consumed by athletes.

Besides, this cheese can help build bones by its high calcium content. To process it, you can mix it with lentils, fruits or cinnamon to add more taste, fiber and antioxidants.

4. Vegetables

Besides having high nutrition and vitamin, vegetables also contain macronutrients such as protein which is good for body. For example, broccoli has 2.8 grams of protein per cup and asparagus has 2.4 grams of protein per cup.

Other vegetables that are easy to get and have high protein is corn since 100 grams of sweet corn contains 3.3 protein while one hump contains 4.68 grams of protein.

5. Peas

Vegetarians and vegans have consumed peas as main protein source. One cup of peas has 7.9 of protein which is the same with a cup of milk.

If you do not really like to consume peas, try to cook and mash it then serve it as main food companion.

The article was previously published in and all medical data has been reviewed by a licensed medical doctor.



Krystal Buckle  25 July 2017 15:55

Not every bakery can turn soto into a pastry, but that’s exactly what Talita Setyadi’s BEAU has done.

Traditional favorites such as kue lapis legit and soto are being transformed into textual, innovative versions of their former self on a daily basis. Testing the waters and pushing the limits of pastry creation is what Setyadi and her team do best.

Featuring mostly neutral colors and clean lines, the bakery’s interior places all emphasis on the pastries and cakes themselves. “I want the products to shine,” Setyadi says. Glass windows separate the chefs from the customers, providing a glimpse into the world of éclair decorating and bread baking. Setyadi’s strong vision for the space is what sets BEAU apart. “We found a way to tie everything together. It’s an experience, the interior design, the food, the uniforms. Everything is coherent, everything makes sense.”

© 2017 Buckle

Aside from pastries and an extensive brunch menu, BEAU also serves Smørrebrød, Danish open-faced sandwiches. Standouts include the Gravad Laks sandwich with house-cured salmon, dill, yogurt, beet and radish, and Prosciutto with ricotta, caramelized cashews, arugula and honey.

© 2017 Buckle

© 2017 Buckle

Talita Setyadi, a musician-turned-pastry-chef-turned-creative director, grew up in Auckland, making school holiday visits to Jogja to help out in her Grandmother’s bakery. While studying music and playing gigs as part of a three-piece folk trio, Setyadi started making her own macarons and selling them on the side. “We would sell my baked cupcakes, cookies and macarons at the door, so people could buy a cupcake and pay for the ticket,” she says. “I found that I could affect people the same way through food as I could through music.”

After deciding not to pursue music, Talita instead moved to France to study as a pastry chef. Ironically, “I found out, during my internship there, that I wasn’t actually a good working pastry chef. I would get bored doing the same thing,” she says. From there, she moved to New York to study restaurant management and bread baking. When asked what eventually made her come back and open a business in Jakarta, she answered: the ingredients. “Coming back to Indonesia I saw a plethora of food ingredients that I was not able to play with in France. Like coconut sugar, it’s so simple but I use it in almost everything. It’s like if you want to hit five birds with one stone,” Setyadi says.

Proudly preservative and food coloring free, even the colored powder sprinkled over their éclairs is made from dehydrated strawberries and potatoes. Perhaps it’s BEAU’s innovative use of traditional ingredients and modern interior that draws hordes of young Indonesians to the bakery each day. “From the beginning I knew I wanted to do something new. I wanted to be a pioneer of some sort, a trailblazer. I want to create Indonesian products that I can bring overseas” Setyadi says.

As for yet another possible career change, Talita seems pretty happy where she is at the moment. “I get to be the conductor, oversee the whole thing. It’s the dream,” she says. Plans to expand globally aren’t out of the question yet and word on the grapevine is that BEAU is opening in Bali next year.

© 2017 Buckle

© 2017 Buckle






Krystal Buckle  17 July 2017 16:00

It takes a team of chefs twenty minutes to handcraft each of their signature swan dumplings. The delicate precision of the culinary team at the Mandarin Oriental Hotel’s Li Feng restaurant makes eating there that a little bit tastier.

Li Feng, which translates to ‘beauty in abundance’, aims to support local farmers and their products and provide a space for families and friends to enjoy tasty dishes transformed into visually appealing creations. The dim sum menu features traditional dishes such as Steamed Shrimp Dumpling with Bamboo Shoots and BBQ Pork Char Siew Bun, as well as more creative fusions like Spicy XO Scallop Dumpling, Mushroom Bun with Foie Gras Filling and Crystal Spinach with Crabmeat Dumpling.

Seafood and Crab Meat Dumplings © 2017 Buckle

Sautéed Eggplant and Minced Chicken in Spicy Sauce © 2017 Buckle

A talented culinary team is behind Li Feng’s success, helmed by the gifted Chef Fei and Chef Loy. In 2016, Chef Fei won The Best Chef in China, while Chef Loy has over 12 years of experience in fine dining restaurants in Bali and Dubai. It is not surprising then that their menu effortlessly blends traditional Cantonese dishes with creative contemporary renditions.

Inspired by the rich history of the spices trade between China and Batavia (old Jakarta), glass artwork hangs from the ceiling, sculpted into waves and junk by Helen Poon, an artist from Hong Kong. The ‘Voyage of the South’ artwork features a map of Asia drawn up in 1602 by Italian missionary, Mattero Ricci and is made to illustrate the ancient connection between the two countries.

© 2017 Buckle

Marinated Jelly Fish with Aged Black Vinegar
© 2017 Buckle

Indonesian designer, Poppy Dharsono, is behind the design of Li Feng’s staff uniform, adapted from traditional Chinese garments. Shantung silk cheongsams and tang suit jackets feature colors that represent good luck (red), prosperity (yellow gold) and royal status (blue).

Baked Homemade Egg Tarts © 2017 Buckle

© 2017 Buckle

Li Feng
Mandarin Oriental Hotel, Level 2
Jalan M.H. Thamrin, Jakarta

Mon-Fri: 11:30am-2:30pm
Sat & Sun: 11am-3pm

Mon-Sun: 6pm-10:30pm


Retno Wulandari  12 June 2017 11:10

Looking for an inspiring menu for iftar? Maybe something cool, fresh and melts in the mouth? Let's try to make some delicious popsicles: they’re simple, healthy, super easy and refreshing. Just by using simple ingredients, your iftar party attendants will surely be spoiled.

Spiced Dates and Pumpkin Popsicles

(Photo via Shutterstock)

Dates are the fruit of Ramadan. You can find them in every single corner of every supermarket in the city. It’s the same with pumpkin. Aside from banana, it’s the main ingredients of popular iftar menu — or takjil — in Indonesia, called kolak. Just steam your pumpkin and turn it into puree, mix with some milk, and add some chopped dates and spices to create magic.


15 pitted dates, finely chopped, divide into two

4 tablespoon of honey

A half of steamed pumpkin (any kind), make puree

1 instant vanilla pudding

1/4 tablespoon each: nutmeg, cinnamon and cloves

1 1/2 cups milk


A mixing bowl, a whisk, a spoon, popsicle sticks, a popsicle mold.


Cook the vanilla pudding, set aside and let it cool

Mix all the ingredients in the mixing bowl, except one part of the chopped dates. Add the vanilla pudding, mix well.

Fill each popsicle mold with the mixture, add the chopped dates for texture. Place it in the freezer.

After one hour, the popsicle will be slightly set. It’s time to place the popsicle sticks. This way, sticks should stay in place. Put back in the freezer until completely frozen.

When it’s time to serve it, put out the popsicle mold, place it in a bowl of warm water for 15-20 seconds, so popsicles would easily come out.

It makes 8 servings.

Inspired by a recipe by Sue, with modifications.

Strawberry and Yogurt Popsicles

(Photo via Shutterstock)

Who could resist the fresh, red and pretty looking strawberry popsicles after a whole day fasting? It’s so easy to make. Just grab a box of ripe strawberries, divide into two parts. Slice one part thinly, make puree from the other part, mix it with honey as sweetener. Then yourself some plain yogurt (Greek yogurt is better), mix with honey to sweeten.


2 cups strawberries, slice thinly, divide into two parts

8 tablespoons honey, divide into two parts

1 cup Greek yogurt (but any yogurt will do)

½ teaspoon vanilla extract (you can also use a sachet of vanilli)


Two mixing bowls, a whisk, a spoon, popsicle sticks, a popsicle mold.


To a bowl, add strawberries, 4 tablespoons honey, and beat ‘till you get a rough puree.

In a bowl, whisk together yogurt with 8 tablespoon honey and vanilla extract.

Fill each popsicle mold with two teaspoons of the strawberry puree, strawberry slices, and yogurt mixture. Place it in the freezer.

After one hour, the popsicle will be slightly set. It’s time to place the popsicle sticks. This way, sticks should stay in place. Put back in the freezer until completely frozen.

When it’s time to serve it, put out the popsicle mold, place it in a bowl of warm water for 15-20 seconds, so popsicles would easily come out.

It makes 8 servings.

Recipe by Lizzy T with modifications.



Retno Wulandari  28 April 2017 14:30

Have you ever thought of settling down in another planet? Mars maybe? Well, maybe you won’t be able to do that anytime soon, but at least, scientists have found an easy way to build a settlement using available materials from the red planet.

Mars’ red soil can be turned into bricks without any use of an oven or additional ingredients. Explorers who want to stay in Mars just need to press the soil to form a compact shape, with pressure equivalent of a blow from a hammer.

The finding has been proven through A NASA-funded study, authored by a team of engineers from the University of California San Diego, that was published in the Scientific Reports on April 27, 2017.

Though we might not need to relocate soon, but the research is important, as US President Donald Trump passed a bill in march directing NASA to dispatch a manned mission to Mars in 2033.

“People who will go to Mars will be incredibly brave. They will be pioneers. And I would be honored to be their brick maker,” said lead author and professor of structural engineering at UC San Diego Yu Qiao.

However, the idea of using Martian soil to build settlements for Mars’ manned mission is nothing new. But this is the first finding that allows astronauts to stay on the red planet with minimal resources. Some previous ideas including the usage of the nuclear-powered brick oven, or complex chemicals to turn Mars’ organic compounds into polymers to bind the brick.

Initially, in this research, engineers were trying to minimize the number of polymers used to shape the Martian soil into solid blocks and accidentally found out that none was needed.

The process requires two steps to turn soil into bricks without additive and heating. First, they have to fill a flexible container with a simulant. In this case, scientists use a rubber tube. Second, they have to tamp it by giving a high pressure until the simulant achieves a compact state. The amount of the needed pressure for a small sample is equivalent to the pressure occurs when someone dropped a 4.5 kilograms hammer from a height of one meter.

From this process, pallets of small red soil, about one-inch-tall, are produced. The pallets can be cut into brick shapes.

Bricks can be formed from Martian soil without binding agents, thanks to the iron oxide, a compound which gives the soil its signature reddish color. The researchers have investigated simulant’s structure using various scanning tools and found a coat of iron particles wrapping bigger rocky basalt contained in the simulant. The iron particles are characterized by clean, flat angles which allow it to bind to one another when pressed.

Researchers also found that the bricks are stronger than a steel-reinforced concrete, even without rebar.

According to the researchers, their brick-making method might be compatible with additive manufacturing technology. To build structures on Mars, astronauts have to add a layer of soil, compact it, then add an additional layer, compact it and so on.

However, further researches are still ongoing. In the next plan, researchers will try to increase the bricks' quality to see if it could be more effective and stronger.


Retno Wulandari  15 March 2017 14:00

Some call it art, some call it food porn. Whatever you want to call it, you can impress your guests at your upcoming dinner party with this exquisite dessert.

This type of cake was first made famous by Russian cake blogger and baker Olga Noskova and cake stores all over the world started to make it ever since. Despite its glamorous and beautiful appearance, the cake is not too hard to make and decorate. You can take any cake and just follow the frosting recipe.

The recipe we have here was created by Rosanna Pansino, a chef and author of Nerdy Nummies Cookbook. Check the video for the complete recipe!


2 6” Round Vanilla Cakes

8 Ounces White Chocolate

1/2 Cup Sugar

1/2 Cup Cold Water

1/4 Cup Water

1/2 Cup Light Corn Syrup

1 Cup Sweetened Condensed Milk

1 Teaspoons Powdered Gelatin

1 Container Vanilla Buttercream Frosting

1 Container Black Food Coloring

1 Container White Food Coloring

1 Container Navy Blue Food Coloring

1 Container Electric Blue Food Coloring

1 Container Purple Food Coloring

1  Container Pink Food Coloring

1 Container Black Glitter Dust


Retno Wulandari  13 March 2017 19:00

Thinking about drinking coffee which beans retrieved from feces may sound awful, but but your perspective may change if you know that ‘poop coffee’ is actually the world’s most expensive coffee.

Yes, we’re talking about the famous Kopi Luwak (Civet Coffee) that can be easily found in coffee shops in Indonesia. The price per cup of pure civet coffee is around USD 35 to USD 100 (Rp 467,000 to Rp 1,3 million) — compare that to the price of regular latte sold in major coffee-shop chains. 

Do you know why the coffee is so expensive?