Recipes extracted from The CSIRO Healthy Gut Diet by Dr Tony Bird, Dr Michael Conlon and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.
**I eat this or a version of it most mornings ( and sometimes for lunch) 🙂
7 G FIBRE PER SERVE LOW FODMAP
UNITS PER SERVE BREADS AND CEREALS 0.5 PROTEIN 0 FRUIT 1 VEGETABLES 0 DAIRY 1 FATS AND OILS 1
Brekky rice pudding with fruit and almonds
PREPARATION 10 minutes
COOKING 25 minutes
1 cup (100 g) basmati rice
600 ml high-calcium, lactose-free skim milk
1 stick cinnamon
1 large wide strip lemon zest
1 teaspoon pure vanilla extract
2 teaspoons pure maple syrup
ground cinnamon, to serve
seeds and juice from 4 passion fruit
125 g strawberries, hulled and halved or quartered
20 g flaked almonds
2 tablespoons lactose-free natural yoghurt, to serve
Bring a small saucepan of water to the boil, then add the rice and boil for 5 minutes. Drain and transfer to a heavy-based saucepan. Add the milk, cinnamon, lemon zest and vanilla and bring to the boil over
medium heat. Reduce the heat to low–medium and simmer, stirring frequently, for 20 minutes or until the milk is absorbed, the rice is cooked and the mixture is thick.
Stir in the maple syrup.
Divide the rice pudding among 4 bowls, sprinkle with ground cinnamon to taste, then top evenly with the passionfruit, strawberries and almonds and serve warm with yoghurt.
This can be made the day before and chilled in the refrigerator overnight, if desired. The pudding will thicken on chilling, so loosen with a little extra skim milk, if you like.