Low FODMAP Coconut Creamed Rice with Stewed Rhubarb & Strawberries

Ingredients

MAKE GLUTEN FREE

Servings:

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
280   strawberries (fresh or frozen)
1.5   pure maple syrup (a drizzle to taste)*

To Serve

4   pumpkin seeds (toasted)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large deep oven dish

Low FODMAP Coconut Creamed Rice with Stewed Rhubarb & Strawberries

Last updated Apr 8th, 2019

PREP IN 5 MIN
COOKS IN 1 hour 30 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Breakfast, Vegetarian Options

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.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

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
280   strawberries (fresh or frozen)
1.5   pure maple syrup (a drizzle to taste)*

To Serve

4   pumpkin seeds (toasted)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large deep oven dish

Nutrition per serve

    | |
Calories 357
Fat 11.9g
Saturates 3.8g
Protein 7.5g
Carbs 57g
Sugars 21.7g
Fibre 6.2g
Salt 0.1g
Iron 3.6mg
Calcium 563.9mg
Calories 297
Fat 11.9g
Saturates 4g
Protein 7.8g
Carbs 42.3g
Sugars 13.3g
Fibre 6g
Salt 0.2g
Iron 3.8mg
Calcium 687.7mg
Calories 357
Fat 11.9g
Saturates 3.8g
Protein 7.5g
Carbs 57g
Sugars 21.7g
Fibre 6.2g
Salt 0.1g
Iron 3.6mg
Calcium 563.9mg
    | | |
  1. Preheat the oven to 160ºC (320ºF) bake function.
  2. 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.
  3. 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.
  4. Place to one side and allow to cool for a few minutes. Then taste and stir through the maple syrup if desired.
  5. 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.
  6. 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).

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.

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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