200ml/7fl oz lactose free milk

2 tbsp caster sugar

200g/7oz long-grain rice, cooked according to packet instructions, drained

½ orange, zest only

1 drop vanilla essence

1 cinnamon stick

2 tbsp maple syrup

100ml/3½fl oz lactose free cream, whipped until soft peaks form when the whisk is removed,

Serves - 2


Bring the lactose free milk to the boil in a small pan. Add the sugar, vanilla and cinnamon stick, stirring until the sugar has dissolved.

Add the cooked drained rice and stir in the orange zest and maple syrup.

Simmer for 4-5 minutes, or until the rice has absorbed some of the milk.

To serve, spoon the rice pudding into a serving glass and top with the whipped lactose free cream.

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 - Maple, vanilla and cinnamon rice pudding