Low FODMAP Coconut Creamed Rice with Stewed Rhubarb & Strawberries
Ingredients
MAKE GLUTEN FREEServings:
Coconut Chia Creamed Rice
100
short grain rice
500
coconut milk (UHT)*
1.5
chia seeds
750
low FODMAP milk*
62.5
water
0.5
ground cinnamon*
1
pure maple syrup (optional, to taste)*
Stewed Rhubarb & Strawberries
85
water
200
fresh rhubarb
260
strawberries (fresh or frozen)
1.5
pure maple syrup (a drizzle to taste)*
To Serve
4
pumpkin seeds (toasted)*
Equipment
- large deep oven dish
Low FODMAP Coconut Creamed Rice with Stewed Rhubarb & Strawberries
Low FODMAP coconut creamed rice makes a delicious hot breakfast or a yummy dessert. I love topping mine with stewed rhubarb and strawberries, but you could just as easily top it with banana, kiwifruit or your favourite low FODMAP fruit. Adding chia seeds helps boost the fibre content and it make it a more filling breakfast option.
Important note: Ingredient information for this recipe was updated on the 15th December 2021 after new information about strawberries was published by Monash University.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Coconut Chia Creamed Rice
100
short grain rice
500
coconut milk (UHT)*
1.5
chia seeds
750
low FODMAP milk*
62.5
water
0.5
ground cinnamon*
1
pure maple syrup (optional, to taste)*
Stewed Rhubarb & Strawberries
85
water
200
fresh rhubarb
260
strawberries (fresh or frozen)
1.5
pure maple syrup (a drizzle to taste)*
To Serve
4
pumpkin seeds (toasted)*
Equipment
- large deep oven dish
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
356
Fat
11.9g
Saturates
3.8g
Protein
7.5g
Carbs
56.6g
Sugars
21.5g
Fibre
6.1g
Salt
0.1g
Iron
3.6mg
Calcium
563.1mg
Calories
296
Fat
11.8g
Saturates
4g
Protein
7.7g
Carbs
41.9g
Sugars
13.1g
Fibre
5.9g
Salt
0.2g
Iron
3.7mg
Calcium
686.9mg
Calories
356
Fat
11.9g
Saturates
3.8g
Protein
7.5g
Carbs
56.6g
Sugars
21.5g
Fibre
6.1g
Salt
0.1g
Iron
3.6mg
Calcium
563.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 160ºC (320ºF) bake function.
- Place the rice, chia seeds, coconut milk, low FODMAP milk, water and cinnamon in a large oven proof dish. Mix well. Place in the oven uncovered.
- Cook for 1 hour 30 minutes, stirring every 20 to 30 minutes to break up the skin that forms. Remove once the rice is thick and creamy like rice pudding.
- Place to one side and allow to cool for a few minutes. Then taste and stir through the maple syrup if desired.
- While the creamed rice cooks, make your stewed fruit. Wash the rhubarb stalks and chop into small pieces. Place the rhubarb and strawberries into a medium sized saucepan. Add the water and cover with a lid. Place over medium heat for 6 to 8 minutes, until the fruit is soft and starts to collapse as you stir it. Taste and add a little bit of maple syrup if the mixture is too tart.
- Serve the creamed rice with the stewed rhubarb and strawberries. Sprinkle with toasted pumpkin seeds if desired. Enjoy!
- Storage & reheating tips: This creamed rice will cool and become quite solid. That's okay as it will soften when you reheat it. When reheating the rice, add an extra splash of milk to loosen the mixture before popping it into the microwave. Homemade creamed rice will last for 4 days when stored in an airtight container in the fridge.
Buying Tips
Choose a coconut milk that does not contain inulin or high FODMAP sweeteners.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
