Vanilla & Blueberry Rice Pudding
by Elissa Jewell on October 1, 2019
I decided to whip this up because I had a craving for something sweet and higher in carbs after training…
and I regret nothing. It’s simple to make and would suit bulk preparation very well. A portion of this would last 3-4 days in the fridge and could double as a breakfast for those on higher carb diets. Just make sure you’re getting enough protein over the course of the day, as this is just a tad too low for most people.
You could, for example, add 1/2 a serve of a whey or vegan protein powder to a little bit of water, and drizzle it on top as a sauce to get to about 30g of protein. If you do this – I’d highly, highly recommend the Salted Caramel protein from B Raw, which you can find at Nutrition Warehouse.
I’ve also used Like Milk here, which is a vegan milk substitute that is soy free, high in protein, high in B vitamins and calcium and has hardly any carbs or fat. Adding a soy, almond or other milk here will either give it too many carbs, or not enough protein. This may be fine depending upon your particular diet, but for PWO we really want about 20-30g of a good quality, high EAA based protein source to help start the recovery process.
Ingredients:
1/4 cup ground uncooked rice*
1.5 cups Like Milk
Zest of 1/4 lemon, pith removed
2-3 teaspoons of Natvia
1/2 teaspoon of vanilla paste
1/4 cup fresh or frozen blueberries
10g of dark chocolate, chopped
Method:
Use a small non stick saucepan and add the vanilla, rice, like milk, lemon zest and natvia and stir occasionally over a low heat for around 10 minutes or until the rice has cooked and the liquid has thickened.
Remove from the saucepan and pour into a serving glass.
Clean the saucepan and then add the blueberries and heat through until they just start to sweat and lose their shape. Pop this on top of the pudding and garnish with the chocolate.
Serves one, and you’re not going to want to share this.
*Ground uncooked rice is just a short grain or medium grain white rice which has been blended or processed until the grains have reduced to a meal type consistency. You can also buy this in the form of cream of rice / creamed rice.
Nutritional Info:
320 calories
4.6g fat
18g protein
50g carbs
4g fibre
Check out Elissa’s MASSive eBook which is a compilation of over 80 recipes from breakfast, lunch and dinner through to desserts.
To buy a copy for just $5, email [email protected].
Check out Elissa’s Wheys Bars and Desserts eBooks, Volume 1 and 2 – which are a compilation of sweet, high protein treats with no refined sugars. Recipes range from high fat, low carb to high carb, low fat.
To buy the two eBooks for just $10, email [email protected]