Healthy dessertsVegetarian€
Bourbon Vanilla Rice Pudding
Rice pudding flavored with real vanilla and lemon zest is a balanced take on the classic dessert, with no added sugar.
Prep time
5 min
Cook time
30 min
Total time
35 min
Servings
4
Recipe
Base
ARBORIO RICE, ARBORIO
160 gWater
100 mlMilk, whole, 3.25% milkfat, with added vitamin D
800 mlSalt, table, iodized
1 pinchFlavorings
Vanilla extract
1 cloveLemon peel, raw
1 pieceSpices, cinnamon, ground
1 stickSpices, cinnamon, ground
1 pinchFor serving
BERRY MEDLEY, BERRY
100 gPer servingTotal
Calories:277.8 kcal1111.3 kcal
Protein:9.2 g36.7 g
Carbohydrates:44.3 g177 g
Fiber:1.3 g5.1 g
Water:202.5 ml810 ml
Fat:6.5 g26 g
Micronutrients
Sugar:12 g47.8 g
Saturated fat:3.7 g14.9 g
Cholesterol:20 mg80 mg
Sodium:121 mg483.9 mg
Potassium:299.1 mg1196.2 mg
Calcium:234.2 mg936.7 mg
Iron:142.9 mg571.7 mg
Magnesium:20.3 mg81.1 mg
Zinc:0.8 mg3 mg
Phosphorus:168.3 mg673 mg
Vitamin C:2 mg7.8 mg
Vitamin A:92.1 µg368.2 µg
Vitamin D:2.6 µg10.4 µg
Vitamin B12:0.9 µg3.6 µg
Instructions
1
Pour the rice into a heavy-bottomed saucepan, add water and a pinch of salt. Heat over medium heat, stirring, and cook until the rice absorbs all the water (about 3–4 minutes). This step "opens up" the grain and prevents the milk from scorching too quickly.
2
Once the water has evaporated, pour in the milk. Add the scraped vanilla seeds (along with the empty pod), a piece of lemon zest and a cinnamon stick. Stir well and wait for the milk to come to a boil.
3
Reduce the heat to the minimum (a gentle simmer). Cover with a lid, leaving a small gap. Cook for 25–30 minutes, stirring several times so the rice doesn't stick to the bottom and to release the starch, which will create a creamy texture.
4
Once the rice is cooked "al dente" and the mixture is thick and creamy, remove the saucepan from the heat. Remove the vanilla pod, cinnamon stick and lemon zest. Serve warm or chilled, sprinkled with cinnamon and fresh berries.
Nutritional benefits
This meal is an excellent source of easily digestible carbohydrates for replenishing glycogen after training, while the calcium from milk supports bone health and muscle function. The combination of rice pudding with cinnamon and berries, thanks to their fiber content and natural bioactive compounds, contributes to a more gradual rise in blood sugar, allowing you to enjoy a sweet meal with less worry and preventing a sudden energy crash afterward.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.