If you’re craving comfort food for dessert, our Slow-Cooker Purple Rice Pudding adds a modern twist to a nostalgic recipe. This easy-to-prepare dish is perfect for chilly days or night. Your family or guests will enjoy the fragrant spices, nutty flavor and slightly chewy texture of the sweet treat, but the purple color, which is similar to that of blueberries, will be the real conversation starter.
In ancient China, healthful purple rice was known as forbidden rice because it was reserved for royalty and the aristocracy. As a whole grain, purple rice includes the bran and provides more fiber than white rice. In addition, the anti-inflammatory nutrients in purple rice help to protect cells from damage.
In its dry form, this grain is labeled as black rice in stores. But during the cooking process, the color changes to purple because of the presence of anthocyanins, the same pigments found in blueberries, blackberries and other purple-colored produce. Anthocyanins are anti-inflammatory antioxidants that have been shown to inhibit the development of cancer in animal studies.
Sometimes puddings can be surprisingly healthful and satisfying. For this recipe, we’re using 1% milk, which is low in saturated fat and cholesterol, but high in protein and calcium. For more color and more nutrients, we’re topping the pudding with fresh berries that are full of vitamins C and K to help support digestive health, boost the immune system and fight inflammation.
Making this pudding in the slow cooker is simple. Just prep it and forget it. As the wonderful aromas of cinnamon, nutmeg and ginger fill your home, you can take a break or do other tasks. When guests arrive this fall, they’ll be greeted by the welcoming smells of a delicious dessert worthy of royalty.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Healthy Slow Cooker Purple Rice Pudding
Serves: 8 / Prep time: 15 minutes / Total time: 3-4 hours (not active time)Vegetable oil cooking spray
1 cup uncooked purple or black forbidden rice, rinsed
4 cups milk, 1% milkfat
¼ cup raisins
¼ cup packed brown sugar
2 teaspoons vanilla extract
½ teaspoon ground cinnamon
¼ teaspoon ground ginger
¼ teaspoon ground nutmeg
¼ cup assorted fresh berries
Spray slow cooker insert with cooking spray. Combine rice, milk, raisins, brown sugar, vanilla extract, cinnamon, ginger, and nutmeg in the cooker. Cook on medium to high heat for 3-4 hours. Stir once per hour and cook until pudding is as thick as you prefer.
From Henry Ford LiveWell
193 calories (14% from fat), 3 grams fat (1 gram sat. fat), 35 grams carbohydrates, 6 grams protein, 59 mg sodium, 6 mg cholesterol, 166 mg calcium, 1.5 grams fiber.
This article originally appeared on Detroit Free Press: This slow cooker rice pudding is a sweet fall treat — and yes, it’s the color purple
Reporting by Bethany Thayer / Detroit Free Press
USA TODAY Network via Reuters Connect
