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Low FODMAP Vegan Red Rice & Coconut Pudding

Updated: May 18

If you like chewy, creamy rice pudding, but are intolerant to lactose, you will love this recipe! A vegan, wholesome 'tummy friendly' blend of red rice, rice milk and coconut milk.


A good choice for those of us with Celiac disease, IBS, a wheat allergy or gluten sensitivity. Best thing is its body nourishing but also extremely satisfying. Rice malt syrup takes the place of sugar, ideal for those with a sensitivity to fructose.


Its amazingly simple to make, stores well in the fridge (for about 2-3 days) and tastes great.


Red rice has a red husk and is usually eaten unhulled. It has a higher fibre content than white rice and takes a bit longer than white rice to cook. It has a dense, chewy texture which works well in this sweet pudding recipe.


I used a vanilla bean to flavour this rice pudding, but other flavours like orange, or rose extract would work well too.


So many different types of fruit pair well with rice pudding. I like strawberry and mango.

What toppings will you choose?


If you decide to give this recipe a go, share your thoughts, pictures and recipe tweaks. Good luck!


 

Notes before we get cooking!


FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.


This recipe makes approximately 6 servings of rice pudding (1 serving pictured).


I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a good heavy bottomed pan.


Ingredients:



Method


Step 1.

Place the rice, salt and water in a pan and cover with a lid.


Step 2.

Bring to the boil then simmer for 30 mins.


Step 3.

Remove the lid and add the rice milk, coconut milk, rice bran syrup and vanilla and stir.


Step 4.

Simmer (uncovered) for a further 10-20 mins or until creamy.


Step 5.

Eat warm of refrigerate before serving.


Step 6.

Enjoy!

 

Disclaimer

I'm very passionate about the management of autoimmune conditions in a healthy way.


I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.


All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.


And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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