Sugar-Free Rice Pudding: The Ultimate Healthy Dessert Recipe for Fitness Enthusiasts

Discover how to make <strong>sugar-free rice pudding</strong> with this <strong>step-by-step guide</strong>. Packed with <strong>natural sweeteners</strong> like <strong>erythritol</strong> and <strong>Stevia</strong>, this <strong>healthy dessert</strong> is perfect for <strong>fitness enthusiasts</strong>. Learn the <strong>caloric breakdown</strong> and get tips for <strong>creamy, delicious results</strong>. Ideal for <strong>meal prep</strong> and a <strong>guilt-free treat</strong>!

Essential Ingredients for Healthy Rice Pudding

  1. Partially Skimmed Milk: 1 liter (preferabily organic)
  2. Arborio Rice: 100gr - perfect for creamy desserts
  3. Erythritol: 60gr - natural sugar substitute
  4. Cornstarch: 5 tablespoons - gluten-free option
  5. Liquid Stevia: to taste - zero-calorie sweetener
  6. Vanilla Pod: half - for natural flavoring

Step-by-Step Guide to Making Sugar-Free Rice Pudding: A Healthy Dessert

1 - Preparing the Cornstarch: The Thickening Agent

In a mixing cup, combine 5 tablespoons of cornstarch with a small amount of organic milk. Stir this mixture well before using, as cornstarch tends to settle.

Pro Tip: Use a measuring spoon to avoid over-thickening your healthy rice pudding.

Sugar-Free Rice Pudding: Complete Guide to Measuring Spoons for Recipes, Understanding Kitchen Spoon Sizes

2 - Cooking Arborio Rice: The Base of Your Healthy Dessert

In a double-bottomed pot, cook the Arborio rice over medium heat with enough water to cover it. Stir occasionally to prevent sticking.

Sugar-Free Rice Pudding: The Ultimate Healthy Dessert Recipe for Fitness Enthusiasts - Rice is rich in carbohydrates, providing immediate energy. It's an excellent food for refueling, especially after an intense kettlebell workout.

3 - Incorporating Natural Sweeteners and Flavorings

Add organic milk, erythritol, and liquid Stevia to the pot. Slice the vanilla pod, extract the seeds, and add both seeds and pod to the mixture.

Sugar-Free Rice Pudding: The Ultimate Healthy Dessert Recipe for Fitness Enthusiasts - The vanilla pod is a natural and aromatic ingredient, essential for adding an exotic flavor and captivating aroma to your desserts, making each dish a unique sensory experience.

4 - Final Cooking Stage: Achieving Creamy Consistency

Continue cooking for 20-25 minutes. Add the cornstarch-milk mixture and stir until you achieve a creamy texture.

5 - Cooling and Storing: Make Ahead for Meal Prep

Transfer the rice pudding to a container and allow it to cool. Store in the refrigerator for best results.

Sugar-Free Rice Pudding: The Ultimate Healthy Dessert Recipe for Fitness Enthusiasts - Girl sleeping in front of an open refrigerator, waiting for the sugar-free rice pudding to cool down.

Now you can enjoy a delicious sugar-free rice pudding, perfect for those looking for a healthy and tasty alternative to what is normally found in supermarkets and discount stores, which are generally full of sugars.

Bon Apetit!

Sugar-Free Rice Pudding: The Ultimate Healthy Dessert Recipe for Fitness Enthusiasts

Caloric Breakdown: Know What You Eat

The total calorie count is 905 kcal. Divided into 5 generous servings, each portion contains approximately 181 kcal.

  1. Skim Milk: Approximately 46 kcal per 100 ml, so about 460 kcal for 1 liter.
  2. Rice: Approximately 350 kcal per 100 gr.
  3. Erythritol: 0 calories (generally not metabolized).
  4. Cornstarch: Approximately 357 calories per 100 gr, so about 89 calories for the 5 tablespoons (around 25 gr).
  5. Liquid Sweetener: Varies depending on the type, but often has few or no calories.
  6. Half Vanilla Pod: Negligible, about 6 calories.

Total Calories (for the whole batch)

460 kcal (milk) + 350 kcal (rice) + 0 kcal (erythritol) + 89 kcal (cornstarch) + 6 kcal (vanilla) = 905 kcal

Calorie Calculation Per Serving

Considering that the amount of rice pudding prepared allows for at least 5 generous servings of about 220gr, to find out the number of kcal per serving of our dessert, we simply divide the total kcal by five. To calculate the weight of each serving, we made an approximate estimate of both the amount of water (present in the milk) that evaporates during cooking and the percentage of liquid absorbed by the rice as it cooks.

Calories Per Serving

906 total kcal / 5 servings = 181 kcal approx. per serving