This easy-to-make maple syrup recipe was specially formulated for your fitness regimen. Not only does maple rice pudding have the seal of approval from sports nutritionists, it is absolutely delicious.
Plan ahead and eat 60-90 minutes before your workout. The goal is to include foods that are high in carbs, moderate in protein and low in fat and fiber. Fat is not a quick fuel source, and because fiber-containing foods take longer to digest, they make you feel full when exercising and are not recommended. Maple rice pudding provides the perfect combination to give you the energy you need for your workout without weighing you down.
- 3 cups cooked rice
- 1/4 cup all-purpose flour
- 1 can (12 oz.) low-fat evaporated milk
- 1-1/2 cups skim milk
- 2/3 cup pure maple syrup
- 1 teaspoon vanilla extract
- 1/4 teaspoon salt
In a medium saucepan, combine all ingredients. Cook over medium heat, stirring frequently, until mixture comes to a boil. Remove from heat and cool. Serve warm or chilled, topped with fresh berries and a sprinkle of granola, if desired.
Yield: 6 portions
Per Portion: 270 calories, 55 g carbohydrate, 10 g protein, 1 g fat, 0g fiber