1 tbsp lactose free butter

200g short grain rice

6 cups (1.5L) lactose free milk

½ tsp ground cardamom

1 cinnamon stick (or ¼ tsp ground cinnamon)

1 star anise

¼ tsp ground cloves

Pinch saffron strands

2 tbsp maple syrup

Serves - 4


Heat the lactose free butter in a heavy based pan, add the rice and stir gently to warm it.

Add the lactose free milk and spices, and bring to the boil.

Lower the heat and simmer steadily for about 10 minutes, stirring quite often to make sure it doesn’t stick.

Add the maple syrup and simmer for another 10 minutes, stirring as before.

Just as the rice is tender and creamy, but with still some milky liquid left, remove it from the heat and serve.

Drizzle over extra maple syrup, if you like a touch extra sweetness.

Recipe adapted from: Good Food
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FODMAP Food List - Full List *We recommend the help  of a registered dietician Low FODMAP Recipe and Gluten Free Recipe - Chai spiced rice pudding