Title: Autumn Flavored Rice Pudding
Servings 4 | Calories per serving: 436 kcal with Soy Milk versus 336 kcal with Almond Milk
Ingredients
1 cup Brown Rice
3 cups Soy Milk or Almond Milk
1/4 cup Pitted Dates (chopped) (about 2 dates for 120 kcal)
1/4 cup Slivered Almonds (170 kcal)
1 pinch of Saffron
1 teaspoon Cardamom
1 teaspoon Cinnamon
1/4 cup Raisins (125 kcal)
2 1/2 cups Raspberries (1 pint)
1/4 cup Cacao Powder (for dusting at the end)
Recipe Instructions
In a large pot, add the soy milk, dates and brown rice. Pour in 1 cup of water and bring to a boil uncovered. Once boiling, reduce the heat to low and allow to simmer.
Stir frequently* with lid off while rice simmers for about 45 minutes. Set a timer for this. *If we don't stir frequently, a film with form. This is edible and if it occurs, just stir it back in.
While the rice is cooking, combine 1/2 a cup of hot water (hot enough for tea) with the almond slices, raisins, saffron, cardamom and cinnamon. Let soak.
Once timer goes off, add the cup of spices, raisins and almonds that was soaking to the pot. Stir in well to combine. Cook for additional 10-20 minutes.
Separate into 4 servings and enjoy hot or cold. Top with a sprinkling of 1 tablespoon of cacao per serving and raspberries (or berry of choice).
Tips:
To increase the protein content within a calorie budget: Choose almond milk over soy milk. Add 1 serving of non-fat plain greek yogurt (3/4 cup for 90 kcal).
Optimize Calcium: Choose a calcium-fortified plant milk (this should have around 250 to 300 mg of calcium per 8 oz glass)
To lower the calories: Choose plain unsweetened almond milk (3 cups = 90 kcal) over soy milk (3 cups = 390 kcal).
Want to make your own DIY almond milk for this recipe? Start by soaking 1/8 cup of almonds overnight in plain tap water. In the morning, drain and rinse the almonds. Add them to a blender with 3 cups of water and blend until smooth. This will give us the caloric equivalent of the store-bought almond milk with added fiber and no preservatives.
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