One of the yummy dishes my mother cooked for us
as children, and now for her Grandchildren, is the traditional Greek rice
pudding, known as Rizogalo.
Not only is this dish simple to make and tastes yummy, it
can be nutritious (high in protein and calcium), served as a snack or as a
dessert, for children and adults alike, but it can also be modified to suit the
low FODMAP diet. You can also create your own version by using a number of
different toppings – it doesn’t need to have the traditional Greek topping of
Low FODMAP Rice Pudding
AUTHOR: Marina Iacovou
FODMAP LEVEL: 1 serve per sitting is considered low FODMAP
INGREDIENTS (Serves 4)
- 1 litre of
- 100g of
raw rice (Arborio, white, basmati)
tablespoon of raw sugar
lactose-free milk into a medium-large sized saucepan.
saucepan onto a stove top and allow lactose-free milk to almost reach boiling
point. Then reduce the heat, add in the rice and allow to simmer.
- Add in
1 tablespoon of raw sugar to the milk-rice mixture and stir through. Continue
stirring frequently for approximately 20 minutes until the rice is tender and
the mixture has thickened to your liking.If mixture is too thick you can add more milk. If mixture is too runny
continue cooking – it will thicken up.
stirring frequently so that the milk doesn’t burn and to avoid rice pudding
sticking to the bottom.
cooked, remove rice pudding from saucepan.
TRADITIONAL SERVING SUGGESTIONS
- Serve it
hot with a sprinkle of cinnamon on top.
- Serve it
cold by cooling it in the fridge first, then a sprinkle of cinnamon on top
OTHER SUGGESTED TOPPING
- Banana and
chocolate, strawberries and a drizzle of maple syrup
- Add zest of an orange or lemon while cooking,
for a taste of citrus
HINTS & TIPS
- If some
children are a little fussy and don’t like the sprinkled cinnamon on top, but
everyone likes the flavour – you can add a cinnamon stick into the milk and
rice mix while cooking and remove it before serving.
- If you add
a sweet topping, you may not need to include the sugar during the cooking
- If you
don’t serve the rice pudding immediately it will form a crust layer on top –
but you can stop this by cooling the mixture right away.Place the rice pudding into a bowl, then
sit the bowl inside another bowl of ice.Stir the mixture until it’s cooled. Serve cold immediately, or place
in the fridge for later.
- If refrigerated within 2 hrs of cooking this dish will keep in the fridge for 3 days.