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Brown Rice Pudding
Dairy-free
Egg-free
Gluten-free
Nut-free
Vegan
Vegetarian
Wheat-free

Makes about 3 cups (750 mL)

This is a rich, warming, and delicious dish. It’s sweet but has a contrasting nuttiness from the short-grain brown rice. Making it with coconut milk keeps it dairy-free for those with sensitivities and those who want to limit their dairy intake. It can be served as a meal or as a dessert.

INGREDIENTS
1½ cups (375 mL) filtered water
¾ cup (175 mL) short-grain brown rice, rinsed
1 can (14 ounces/398 mL) coconut milk
¾ cup (175 mL) vanilla rice milk
6 unsulphured dried apricots, chopped
2 tablespoons (30 mL) chopped Thompson raisins or sultanas
1 teaspoon (5 mL) ground cinnamon
One ¾-inch (2 cm) piece fresh ginger, peeled

DIRECTIONS
1. In a medium saucepan, bring the water and rice to a boil. Cover and simmer until all the water is absorbed and the rice is nearly cooked.
2. Add the coconut milk, rice milk, apricots, raisins, cinnamon, and ginger to the saucepan and bring to a boil. Reduce the heat and simmer, stirring often, until the mixture thickens and the rice is tender, about 10 to 15 minutes.
3. Remove the ginger and serve or freeze in a container for up to 1 month.

Tip: 1. Substitute Meat Broth (page 000) or Vegetable Broth (page 000) for the water for more nutrients and taste. 2. Use California rice, as it’s lower in arsenic (see page 000).

NUTRITIONAL INFORMATION
Brown rice is a whole grain that’s a great source of fibre, manganese, selenium, magnesium, and B vitamins.


Chia Pudding
Dairy-free
Egg-free
Gluten-free
Nut-free
Vegan
Vegetarian
Wheat-free

Makes 1½ cups (375 mL)

Chia seeds are a powerhouse of protein, fibre, calcium, iron, vitamins, and essential fats. It may seem odd to eat seeds and milk, but this is a meal or a snack that will appeal to the whole family. This makes both a great breakfast, snack, and lunch addition. Coconut milk or dairy milk can be substituted for the almond milk depending on dietary restrictions and preferences.

INGREDIENTS
⅓ cup (75 mL) white chia seeds
1½ cups (375 mL) unsweetened vanilla almond milk
2 tablespoons (30 mL) pure maple syrup
½ teaspoon (2 mL) pure vanilla extract

For serving (optional):
Fresh blueberries
Fresh strawberries
Fresh raspberries
Fresh grated pear

DIRECTIONS
1. Add the chia seeds, milk, maple syrup, and vanilla to a 16-ounce (475 mL) airtight jar. Secure the lid and shake to combine.
2. Store in the fridge for 1 hour. Shake the mixture again or stir, then return it to the fridge with the lid on and let sit overnight.
3. In the morning, pour about 1 cup (250 mL) of chia pudding into a serving bowl and top with fruit, if desired.

NUTRITIONAL INFORMATION
Be sure to drink a lot today, as these seeds are a fantastic source of fibre.