Healthier Rice Pudding
Recipe by Lucy Jessop for Tiffin Walli
Sheer Khurma is for a celebration, so I don’t think I should change this recipe! My advice here is portion control
This rice pudding is more for anytime, weekday or weekend. If you fancy a treat, serve with a light drizzle of single cream.
Serves 4-6
Total time 45 mins
100g pudding rice
25g jaggery or light brown sugar
25g golden raisins
1 tsp vanilla extract (optional) or a couple of drops of rosewater if you like
350ml semi skimmed milk
350ml whole milk
1 cinnamon stick, 3 bashed green cardamom pods, 1 bay leaf, 2 cloves
Nutmeg - ground or freshly grated
4 tbsp single cream, (optional, to serve – for special occasions)
Alternative Mix and Match Toppings
60g pistachios, almonds or pecans, toasted
1-2 tbsp mixed seeds such as sunflower, pumpkin and sesame
4 Medjool dates ( or other dried fruit – raisins, apricots, cranberries, sour cherries)
A handful of Pomegranate seeds
Fresh berries, when in season
Method:
Put the rice into a heavy-based saucepan with the sugar, raisins, vanilla and milk.
Over a medium heat, slowly bring to a simmer, stirring often.
When it comes to simmer, add the whole spices ( you can tie them up in a muslin bag if you prefer) and a grating of nutmeg, and reduce the heat. Cook, stirring often for 25-30 minutes until the rice is soft and has thickened and absorbed the milk.
Remove from the heat.
Meanwhile, toast the nuts or seeds lightly in a dry frying pan. Prepare the dried and fresh fruit.
Spoon into bowls, top with toasted nuts or seeds, sliced dates (or other fruit) and drizzle over the cream for a treat, if using. Finish with another grating of nutmeg or a sprinkle of ground cinnamon if you like.
About this recipe
Less fat and saturated fat - Made with a mix of semi-skimmed and whole milk to reduced saturated fat and total fat content – try to use semi-skimmed milk for everything, seeing whole milk as a treat for occasional use.
Calcium - Semi-skimmed milk has same amount of calcium as whole milk – children can switch to semi-skimmed milk from age 2. This will get them in to healthy habits to protect their heart health long-term. Dairy foods such as milk, cheese and yogurt contain calcium, key for bone and teeth health.
Sugar – this recipe is made with only a little sugar, because there is natural sugar and sweetness coming from the dried and fresh fruit. Vanilla and spice add flavour and fragrance to reduce the need for as much sugar.
Unsalted nuts are a source of healthy fats and should be included in your diet often.
A 30g portion daily can help protect your heart health by helping to reduce cholesterol.
Fresh fruits such as berries and pomegranate contain important antioxidants ( in their colour) which helps to combat ageing – it protect cells from damage. They contribute to your all important 5- a-day.
Dried fruits - a small amount counts as one of your 5 aday – just remember that they tend to be high in sugar, so keep portions small – 1 or 2 dates, a small handful or raisins or 3 dried apricots.