200g arborio rice

500g lactose free milk

400g lactose free cream

1 long or 2 short cinnamon sticks

5 cardamom pod, crushed with a rolling pin

good grating nutmeg

1 vanilla pod, split and seeds scraped out

For the compote

500g frozen blueberry

1 tbsp maple syrup


Put the rice and lactose free milk into a medium-sized saucepan, stir and bring to the boil.

Reduce the heat immediately or the lactose free milk will bubble up and can easily boil over. Add in the spices and vanilla.

Half cover the pan with a lid then cook gently for 40-45 minutes over a very low heat, stirring occasionally until the rice has swollen and is very tender, at this point add in the lactose free cream.  The mixture should be thick and creamy.

To make the blueberry compote, empty the blackberries into a saucepan, add the maple syrup and bring to a simmer. Boil for a few mins.  Cool for a few mins before serving, or serve at room temperature with the rice pudding.

Recipe adapted from: Good Food

New Low FODMAP Recipes
Low FODMAP Recipe and Gluten Free Recipe - Spiced rice pudding with blueberry compote
*We recommend the help  of a registered dietician
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