Lactose-Free Rice Pudding
By Jude Horak, UC patient. Flare-friendly. Dessert.
- Prep
- 5 min
- Cook
- 40 min
- Total
- 45 min
- Serves
- 4
Rice pudding is the dessert I did not expect to still be allowed, and it turns out it is nearly perfect for a flare once the milk is sorted. White rice simmered slowly in lactose-free milk until the grains are soft and the liquid turns thick and creamy, sweetened lightly and flavored with vanilla and cinnamon, is warm, spoonable, and free of anything rough. No raisins, no nuts, no cream, no egg yolks. It takes about forty minutes of mostly unattended simmering and a bit of stirring at the end, and it makes four servings that are as good cold from the fridge as they are warm. I make it on evenings when I want something sweet after dinner and everything else in the house is either crunchy or dairy-heavy. It has also been a good breakfast on mornings when oatmeal sounded like too much effort, which tells you how gentle it is.
Why it works for UC
White rice has the bran and germ removed, so it is low in insoluble fiber, and simmering it in milk for forty minutes takes it far past soft into something closer to a porridge. Lactose-free milk delivers the same protein and calcium as regular milk with the lactose already broken down, which matters because inflamed guts often lose some ability to digest it. There is no cream, so fat stays modest, and leaving out raisins and nuts removes the skins and hard pieces that turn a gentle dessert into a rough one. Cinnamon and vanilla add flavor without texture.
Ingredient pages: White Rice, Lactose-Free Milk
Ingredients
- 1/2 cup short-grain or arborio white rice
- 1 cup water
- 3 cups lactose-free whole or 2% milk
- 3 tablespoons granulated sugar
- 1/4 teaspoon fine salt
- 1 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon, plus a pinch for serving
- 1 tablespoon unsalted butter, optional
Method
- 1Combine the rice, water, and salt in a medium heavy saucepan and bring to a boil. Reduce to low, cover, and cook ten minutes until the water is absorbed and the rice is partly cooked.
- 2Stir in the lactose-free milk and sugar, bring back to a gentle simmer, and cook uncovered over low heat for twenty-five to thirty minutes, stirring every few minutes so the bottom does not scorch.
- 3The pudding is ready when the rice is completely soft and the liquid has thickened enough to coat a spoon. It will look a little loose; it firms up as it cools.
- 4Remove from the heat and stir in the vanilla, cinnamon, and butter if using. Taste and add a spoonful more sugar if you like it sweeter.
- 5Serve warm in bowls with a pinch of cinnamon on top, or press plastic wrap onto the surface and chill for a cold, firmer pudding.
Tips and swaps
- Short-grain rice releases more starch and makes a creamier pudding than long-grain. Arborio is the easiest to find.
- If the pudding gets too thick while it cooks, stir in a splash more milk. If it is too thin, cook a few minutes longer; do not raise the heat.
- A whisked egg yolk stirred in at the end makes a richer, custardy pudding for remission. I skip it during a flare to keep fat down.
- Leftovers keep four days in the fridge and reheat gently with a bit of milk stirred in.
What a serving gives you
A serving provides about 7 grams of protein and a solid dose of calcium from three cups of lactose-free milk spread across four bowls, along with easily digested carbohydrate from the rice. Sugar is modest at under a tablespoon per serving. It is comfort food that also contributes calcium and protein, which is a rare combination on a flare dessert list.
Questions about this recipe
Can I make this with almond milk?
You can, and it stays dairy-free that way. Almond milk has less protein and fat than lactose-free cow's milk, so the pudding comes out thinner and less creamy. Cutting the water to three quarters of a cup helps, and a tablespoon of butter at the end brings some richness back. Unsweetened almond milk is my choice if I go this route.
Can I add raisins or dried fruit?
Raisins are the classic add-in, and in remission I stir a handful in for the last ten minutes so they plump. During a flare I leave them out; dried fruit has concentrated skins and sugar that can be hard on an inflamed gut. A spoonful of smooth applesauce or mashed ripe banana stirred in at the end gives a similar sweetness with none of the texture.
