FODMAP-Friendly Rice Pudding with Berries

This FODMAP-friendly rice pudding is a creamy, comforting dessert that is easy to digest and enjoy. It is made with cooked rice, lactose-free milk, maple syrup, vanilla extract, cinnamon, and nutmeg. The pudding is simmered until it is thick and creamy, then topped with fresh berries and chopped walnuts (optional).

Rice pudding is a classic comfort food that has been enjoyed for centuries. It is typically made with rice, milk, sugar, and spices. However, traditional rice pudding can be difficult to digest for people with certain dietary restrictions, such as lactose intolerance or FODMAP sensitivity. This FODMAP-friendly rice pudding is a delicious and easy-to-digest alternative to traditional rice pudding. It is made with lactose-free milk and maple syrup, which are both FODMAP-friendly sweeteners. The pudding is also thickened with cornstarch, which is a FODMAP-friendly thickener. This rice pudding is a great way to enjoy a classic comfort food without the digestive discomfort.

Prep time: 10 | Cook time: 20 | Serves: 4

Ingredients

• 1 cup cooked rice
• 2 cups lactose-free milk
• 1/4 cup maple syrup
• 1/4 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 cup fresh mixed berries (such as blueberries, raspberries, and strawberries)
• 1 tablespoon chopped walnuts (optional)

Instructions

1. In a medium saucepan, combine the rice, milk, maple syrup, vanilla extract, cinnamon, and nutmeg.
2. Bring to a simmer over medium heat, stirring constantly.
3. Reduce heat to low, cover, and simmer for 15 minutes, or until the rice is tender and creamy.
4. Remove from heat and stir in the berries.
5. Serve warm or cold, topped with walnuts if desired.

Why It Works

• The use of lactose-free milk and maple syrup makes this pudding FODMAP-friendly.
• The cornstarch thickens the pudding without adding any FODMAPs.
• The combination of cinnamon and nutmeg gives the pudding a warm and cozy flavor.