Muscle building Rice Pudding

When it comes to putting on muscle and eating pudding, there are generally very few options that we have as a lot of traditional puddings are high in carbs and high in fat.

When it comes to taste, I can pretty much handle anything and would eat anything if i thought it was going to do me some good.

My son on the other hand will be more direct, if I don’t get an mmm or a yum out of him I know it is back to the drawing board, this one got a yum straight off the bat.

I wanted to come up with a pudding / desert that was tasty and hit the right macronutrient levels from a muscle building standpoint.

I chose to tweak a rice pudding, one of my favorites, I remember camping trips back in the 70′s cold tinned Ambrosia rice pudding from the tin served in a plastic bowl with cling peaches in syrup. Aaah the memories…Back to 2012, to my brown rice I’ve added barley (there was some left in the cupboard) as well as dried apricots and raisins.Here is what I have come up with so far, it’s a work in progress and I’m sure I will adapt it further.

Rice and Barley Milk Pudding

100g Brown Rice
100g Pot/Pearl Barley
20g Dessicated Coconut
25 g Organic Apricots ( cut into pieces)
25 g Raisins
20g Ground Almonds
1/2 tsp Cinnamon
1/2 tsp Nutmeg
500 ml Semi Skim Milk
275 ml Water
105 g Vanilla Whey Protein

Basically throw it all in a heavy bottom pan with a lid (I used a Le Creuset). I’ve cooked this twice now the first time it was in the oven at 200C for about an hour.It also works on the top of the stove but you need to keep the heat down and cook for an hour or so.

If the rice and barley are still crunchy then add some more hot water to the pan and cook some more.

It comes out tasting quite sweet so you don’t need any additional sugars. Once it has been cooked I stirred in 105 g of vanilla whey protein to bump up the protein content, this also improves the sweetness of the pudding too.

This takes good hot or cold.

If you are wanting to build muscle you can eat this anytime or save it for around training sessions if body maintenance is your goal.

Macros

Total Calories 1830 Kcal
Protein 125g
Carbs 211g
Fat 43g

You can mix your grains around, add different fruits, nuts and seeds and spices.

Other flavour combos I am going to try include

Parsnip, Carrot and Turmeric
Apple, Carrot and Cardamom