Cinnamon Rice Pudding

50g carbohydrate per serve | gluten-free, dairy-free options + low FODMAP options

Why it works?

This rice pudding provides a great staple for pre-exercise fuel. If your carbohydrate requirements are greater than 50g pre-run, it’s easy to scale up the carb content by increasing the amount of sweeteners (e.g., honey), fruit, and overall portion sizes. As this recipe serves 4, it’s a great one to make at the beginning of your training week and grab-and-go from the fridge as you need.

Serves 4 | Prep time: 5 minutes | Cook time: 25-30 minutes

Ingredients

1 cup arborio rice or medium grain rice

3 cups Hilo milk (use lactose-free milk or plant-based alternative, depending on preferences and tolerance)

1 cup water

2 tbsp maple syrup

1 tsp cinnamon

1 tsp vanilla extract

Pinch of salt

To serve:

Mango (high FODMAP) or Banana slices (low FODMAP)

Method:

1. Add rice, milk, cinnamon, maple syrup, vanilla and salt to a saucepan.

2. Bring to a gentle simmer over medium heat.

3. Reduce the heat and cook for 25-30 minutes, stirring every few minutes to prevent sticking.

4. Once the rice is soft and the mixture is creamy, remove from the heat. It will continue to thicken as it cools.

5. Serve warm or refrigerate for a grab-and-go pre-exercise fuel during the week. Don’t forget to top with fruit (banana or mango) to meet your carbohydrate requirements.