How do you feel about your breakfast? Is it starting to get boring?
I am a go-to oatmeal in the morning kind of girl. Oatmeal is wholesome, has a good amount of fibre (not too much!), and can be spiced up in so many ways. But let me tell you… sometimes I am so darn sick of oatmeal I just need a break! hahaha…. too much of anything can be well, just too much!
Do you know what I mean? Have you had any meals day in and day out that just need to go? I’d love to hear more about it in the comments below, so share your story.
I asked our Food Editor, Nicole, who has a culinary background and is in school learning about dietetics to help us with a yummy recipe for breakfast and she’s created this delicious Chia Rice Pudding recipe. Now Nicole kept it pretty simple with spices and rice, but what I would say is that to make it a balanced meal, you’ll want to top with with some protein and a little fruit.
Some possible Low FODMAP & good-for-your-gut protein toppings are:
- Sliced almonds (about 10 or 12 grams)
- Roasted chestnuts
- Crumbled pecans
- Pumpkin seeds
- Chia seeds
Or you could also mix in a little peanut or other nut/seed butter. The nuts add a little healthy fat, that is filling and a little fibre too!
Add a little fruit to bring in some bonus vitamins and minerals and to freshen up the dish. You can top your rice pudding with the fruit or just add it on the side if you like.
The thing about fruit is that ALL fruit contains fructose. Fructose is a high FODMAP sugar that can trigger digestive issues in some of us. So because all fruit contains fructose, you may need to limit your serving of fruit to 1/2 cup or 3/4 cup at a serving.
That said, determining your fructose tolerance level is important as you move forward to live a health and balanced life. If you haven’t started adding FODMAPs back in, then it is time you start working on FODMAP Re-Introduction. Take a look at this article to help. Once you determine how much is enough for you, it could be 1/4 cup of FODMAP fruit, or even 1/2 a cup of any fruit.
Some possible Low FODMAP fruit are:
- Fresh blueberries
- Raspberries
- Strawberries
- Kiwi
- Bananas
Or enjoy some sliced cantaloupe, pineapple or oranges on the side!
If you are looking for a consistent supply of easy, delicious low FODMAP recipes along with modifications as you add FODMAPs back in, definitely learn more about the CLAIRITY Program!
Low FODMAP Chai Spiced Brown Rice Pudding
Makes: 4-6 servings
Time: 5 minutes prep, 1 hour cook
INGREDIENTS
1 cup brown rice
2 cups water
Pinch salt
3 cups unsweetened almond milk
¼ brown sugar (or alternative sweetener)
¼ tsp ground cinnamon
1/8 tsp ground cardamom
1/8 tsp allspice
1/8 tsp ground ginger
1/8 tsp ground cloves
1 star anise
½ tsp vanilla extract
4 tbsp sultana raisins (optional)
INSTRUCTIONS
Put your rice in a strainer, and rinse thoroughly with cold water. Place in a pot with the 2 cups of cold water and pinch of salt. Bring to a boil, stir and cover. Allow to simmer for 30-40 minutes, until rice is tender. Place rice in a bowl and set aside.
In the same pot, add your almond milk, brown sugar, spices and raisins. Add the cooked rice to the pot and bring to a boil. Turn down heat to low and allow to simmer until thick, creamy and the liquid has been absorbed. Remove and discard the star anise.
Enjoy this healthy delicious pudding either warm or cold for breakfast.
Recipe developed by Nicole Clouthier, Food Editor