FODMAP-Friendly Tapioca Pudding with Mixed Berries

A creamy and satisfying pudding made with tapioca pearls, almond milk, and a touch of maple syrup. Topped with mixed berries and a sprinkle of cinnamon, this dessert is a delicious and healthy way to enjoy a sweet treat.

Tapioca pudding is a classic dessert that has been enjoyed for centuries. It is typically made with tapioca pearls, milk, and sugar. This recipe takes a healthier approach to the classic by using almond milk and maple syrup instead of regular milk and sugar. The result is a creamy and satisfying pudding that is also low in FODMAPs, making it a great option for people with irritable bowel syndrome (IBS).

Prep time: 10 | Cook time: 15 | Serves: 4

Ingredients

• 1 cup unsweetened almond milk
• 1/2 cup cooked tapioca pearls
• 1/4 cup pure maple syrup
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/2 cup mixed berries (such as strawberries, blueberries, and raspberries)
• 1 tablespoon chopped mint, for garnish (optional)

Instructions

1. In a medium saucepan, combine the almond milk, tapioca pearls, maple syrup, vanilla extract, cinnamon, and nutmeg. Bring to a boil over medium heat, stirring constantly.
2. Reduce heat to low and simmer for 15 minutes, stirring occasionally, or until the tapioca pearls are translucent and the pudding has thickened.
3. Remove from heat and stir in the mixed berries.
4. Divide the pudding among four serving bowls and let cool slightly before serving.
5. Garnish with chopped mint, if desired.

Why It Works

• The tapioca pearls give the pudding a chewy texture that is similar to rice pudding.
• The almond milk adds a creamy richness to the pudding without being too heavy.
• The maple syrup adds a touch of sweetness without being overpowering.
• The cinnamon and nutmeg add a warm and inviting flavor to the pudding.
• The mixed berries add a pop of color and freshness to the pudding.