These chilled creamy rice puddings are rich in nutrients that are key for growing little people as well as pregnant and breastfeeding mums. Make up a batch for the week and you’ll have the perfect breakfast, morning tea or snack ready to grab-and-go.
I’ve made these with coconut milk, but you could use cows milk. Both contain healthy fats that protect our organs, provide energy, support cell growth, make hormones and absorb vitamins A, E, D & K.
CHOLINE FOR BRAIN DEVELOPMENT
Eggs yolks are incredibly nutrient-dense and are one of only a few food sources of choline. Choline is required for the normal development of brain tissue in infants and plays an important role in maternal nerve and brain functioning. Choline also provides similar benefits to a developing baby as folate, helping prevent neural tube defects. Egg yolks are one of the few non-seafood sources of DHA, a key omega-3 fat that is essential for visual and brain development and studies have linked its intake to higher IQs in infants. Choline works synergistically with DHA to enhance the amount of DHA absorbed by our cells. You can’t taste the eggs, so this is a delicious way to sneak “nature’s multivitamin” in to anyone who doesn’t enjoy them.
RESISTANT STARCH FOR GUT HEALTH
When rice is cooked and cooled it forms resistant starch. Resistant starch passes through your stomach and small intestine unchanged – or in other words, is resistant to digestion. This starch ends up in our large intestine, where it functions like soluble fermentable fibre feeding your friendly gut bacteria. When the bacteria digest these resistant starches, they form several compounds, including gases and short-chain fatty acids, the most notable being butyrate. Butyrate feeds the cells of your colon, which leads to improved functioning of your digestive system.
Many studies show also that resistant starch improves insulin sensitivity and lowers blood sugar levels, especially after meals – this is a great one for anyone with diabetes/gestational diabetes as it won’t spike blood sugar levels like cooked white rice would.
Enjoy it as a warm rice pudding by all means – this is my ultimate in comfort food – but it won’t contain the benefits of the resistant starch.
CREAMY RICE PUDDING
Serves: 8-10 – Prep-time: 12-hours – Cook time: 20-mins + 24-hours cooling
1 cup (200g) basmati rice, soaked in water overnight
2 cups water
2 cups coconut milk (or cows milk, preferably organic)
2 tsps vanilla extract
¼ cup maple syrup
½ tsp nutmeg (optional)
Cinnamon – for sprinkling
4 egg yolks (preferably organic or free-range)
• Soak rice in water overnight.
• Add rice to a large pot with 2 cups of water, then cover and bring to the boil. Reduce the heat and simmer gently until all of the water has been absorbed (approx. 8-10 minutes).
• Add milk, maple syrup, vanilla and nutmeg (if using), then simmer gently – staring occasionally – until most of the liquid has been absorbed and you have a nice thick mixture.
• Turn the heat off and add the egg yolks, stirring until completely combined – your mix will turn a lovely pale yellow now.
• Spoon in to your containers/jars, add a sprinkle of cinnamon and refrigerate straight away (be sure not to stack your containers in the fridge to allow them to cool down quicker).
• Keep in the fridge for 5 days – if they last that long!
• Serve with berries or seasonal fruit, or simply as is.