Rice with milk: benefits, properties and recipe

The rice pudding It is one of those traditional and typical desserts, very present in a very great diversity of countries and cultures, that you will surely remember as a child, when your mother or grandmother made it. Not only is its flavor delicious, and its aroma floods the kitchens of many houses, especially when it is made with cinnamon and lemon peel, but also because of its very interesting nutritional qualities and benefits. As you surely know, it consists of a dessert that is made by cooking the rice in milk with sugar, slowly. It is usually accompanied with cinnamon, vanilla essence and / or lemon zest (to flavor it), and served cold or hot. Depending on the place where it is made, it is common to serve it with sugar burned with a cooking flame or with a red hot iron, this type of production being very common in Asturias (Spain) or Portugal.

It treats of a very healthy dessert from a nutritional point of view, since in his elaboration they use exclusively natural ingredients to the one hundred percent, as it is the case of the milk, the rice, the cinnamon, the vanilla and the lemon peel . There is only one small objection, and it is its sugar content, although at the time of elaboration it is very common to do it without sugar and only add sweetener when serving it.

Nutritional benefits of rice with milk

The rice pudding It is an extremely healthy traditional dessert, advisable as a substitute for other less healthy sweets or desserts, such as, for example, buns, donuts or industrial cakes. Above all because In its preparation, rice and milk are exclusively used.

A serving of rice with milk provide the following essential nutrients:

  • Energy: 395 kilocalories
  • Carbohydrates: 74 gr.
  • Proteins: 7.90 gr.
  • Fat: 6.70 gr.
  • Minerals: among which calcium (225 mg), iodine (20 mg), magnesium (33 mg), potassium (313 mg), phosphorus (49 mg), selenium (5.50 mg), zinc (1.30 mg) stand out ) and iron (1 mg).
  • Vitamins: among which are vitamin A (76.90 μg), vitamins of group B such as B1 (0.09 mg), B2 (0.33 mg), B9 or folic acid (17.89 μg) and vitamin D (0.05 μg).

It is also a very rich dessert in different amino acids, among which we can mention alanine, arginine, phenylalanine, glycine, histidine, leucine, methionine, tyrosine, tryptophan, valine and threonine.

As we see, it is a very rich dessert from a nutritional point of view, thanks to its content in both vitamins and minerals. It also provides amino acids, carbohydrates and few fats.

Properties of rice with milk

The main benefits and properties that we find in this delicious and wonderful dessert are precisely thanks to its incredible mixture of ingredients, to be made with milk, rice and cinnamon:

  • Rice: in the elaboration of rice with milk it is usually used mainly white rice. This is a type of rice that is characterized by a lower amount of fiber, compared to brown rice, but it tends to be digested much faster. It is a very energetic food ideal to maintain both energy and vitality, is low in fat and is notable for its mineral content (such as magnesium, iron, zinc and selenium) and vitamins (especially group B, such as B3, B5 and B9 or folic acid).
  • Milk: Traditionally this dessert is made with whole cow's milk. Whole milk is excellent for its high protein content, highlighting above all the presence of both casein and whey protein. It also provides carbohydrates, minerals (calcium and iron) and vitamins (vitamin A, vitamins B and C).
  • Cinnamon: cinnamon is a flavoring used to provide a wonderful aroma to rice with milk. It has qualities to alleviate heavy or difficult digestion, it is ideal in case of coughs and colds, acts against bad breath and at the same time is carminative.

How to make rice with milk: traditional recipe

Main ingredients

  • 180 gr. of white rice
  • 1 liter of whole milk
  • 1 cinnamon stick
  • 1 lemon rind
  • Ground cinnamon
  • 120 gr. of white sugar (optional)

Steps to make rice with milk

  1. Put the whole milk in a saucepan and bring it to boil along with the cinnamon stick and the lemon rind.
  2. When the milk breaks to boil add the white rice at once.
  3. Lower the heat and let it cook for 45 to 50 minutes, stirring occasionally to prevent the rice from sticking to the bottom.
  4. After this time remove the lemon rind and the cinnamon stick.
  5. If you want to sweeten with sugar now is the time to add it. Stir well to dissolve, turn off the heat and remove the saucepan.
  6. When cold, divide into individual cups.

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