Friday, July 25, 2014

Peanut butter cup baked rice pudding

Peanut butter cup (or sunbutter) baked rice pudding with chocolate sauce
Don't call me a cook anymore. These days I'm a scientist. Instead of splitting atoms, I'm examining the composition of the carbohydrates I eat. I want to eat mainly easy-to-digest carbohydrates because difficult-to-digest ones lead to malabsorption, fermentation and bacterial overgrowth.

On a given day, my carbohydrate intake is a balancing act between carbs that range from low to high glycemic. Admittedly, most of my foods are in the moderate glycemic category. Foods that are low glycemic (most grains, legumes, nuts/seeds) have the greatest fermentation potential.

I select most of my foods from moderate glycemic vegetables. Then, I sprinkle in a few higher glycemic foods such as seed or nut butter and fruit. Proteins, such as meat, fish and eggs, and healthy fats are added to the mix, along with an occasional grain, like jasmine rice.

Then, of course, there is the chocolate/sunbutter/peanut butter food group. Even in restricted diets, you have to make room for an occasional treat. Peanut Butter (Sunbutter) Cup Baked Rice Pudding falls into that special food group.

 But on my diet, I have to plan my entire day around the fermentation potential of whatever treat I prepare and eat. If I decide to eat Peanut Butter (Sunbutter) Cup Baked Rice Pudding, I know I am looking at some ingredients with low to moderate glycemic indexes. That means throughout the day, I need to eat lots of foods with little fermentation potential, such as salads with lots of protein and some moderate veggies. It would mean skipping other seed or nut butter snacks and limiting fruit to one-half-cup serving at most.

You will need these ingredients for one huge serving of PB (SB) Cup Baked Rice Pudding. The whole thing has a fermentation of 6, out 20-25 points for an average day. You also could prepare it in two small ramekins and have two servings with FP of 3 per serving.

1/2 cup cooked jasmine rice
1 egg
1/8 tsp. vanilla extract
1/8 cup milk beverage of choice
Liquid stevia drops
1/8 tsp. salt
1 T. cocoa powder (raw powders are harder to digest)
1-2 T. sunbutter or peanut butter
Optional: chocolate topping (melt coconut oil and stir in additional cocoa powder and some stevia, to taste)


Add all ingredients (except for chocolate topping) into a small bowl. Stir to mix. Pour mixture into one large ramekin or two small ones. Microwave for 1-1/2 minutes. Top with chocolate topping and serve hot.

Naps are special with friends
Note: Freeze leftovers and defrost in microwave when ready to eat.

Recipe contributed to:


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