Allergy-Friendly Berry and Rice Breakfast Porridge

Start to finish: 25 minutes

Servings: 2

This breakfast porridge combines easily digestible brown rice with fresh berries, creating a nutritious morning meal. The slow-cooking method softens the rice starches, making them easier to digest while keeping the nutrients available for your body.

Blueberries and strawberries may be replaced with 1 cup of fresh or frozen diced peaches, pears, or apples. These fruits are generally low-allergen and provide similar antioxidant (helpful substances that protect cells) benefits.

Ingredients

• 1/2 cup organic brown rice
• 2 cups filtered water
• 1/4 teaspoon sea salt
• 1/2 cup fresh blueberries
• 1/2 cup fresh strawberries
• 1 tablespoon raw honey or pure maple syrup (optional)
• 1/4 teaspoon ground cinnamon (optional)

Instructions

1. Rinse the brown rice under filtered water in a fine-mesh strainer, gently rubbing the grains with your fingers to remove any dust or debris. Continue rinsing until the water running through the strainer is completely clear, which typically requires 3 to 5 rinses.
2. Pour the rinsed rice into a medium saucepan, and add 2 cups of filtered water and the sea salt.
3. Bring the rice and water mixture to a boil over medium-high heat.
4. Once the mixture reaches a boil, reduce the heat to low and cover the saucepan with a tight-fitting lid.
5. Simmer the rice for 18 to 20 minutes. The rice is cooked when all the water is absorbed and the grains are very soft and tender.
6. While the rice is cooking, rinse the fresh blueberries and strawberries under filtered water. Gently pat them dry with a clean paper towel or cloth.
7. If using whole strawberries, cut them into quarters or smaller pieces.
8. Once the rice is fully cooked, remove the saucepan from the heat but keep it covered for 5 minutes. This resting period allows the rice to continue to soften and absorb any remaining moisture.
9. Remove the lid and stir the cooked rice gently, using a wooden spoon to break up any clumps and distribute the grains evenly.
10. The porridge should have a thick, creamy consistency similar to oatmeal. If the porridge is too thick, add additional filtered water in 2-tablespoon increments and stir until the desired consistency is reached.
11. Add the fresh blueberries and strawberries to the cooked rice. Stir gently to distribute the berries evenly throughout the porridge.
12. If desired, drizzle raw honey or pure maple syrup over the porridge, and stir gently to incorporate.
13. If desired, sprinkle the ground cinnamon over the porridge and stir to combine evenly.
14. Divide the porridge evenly between 2 serving bowls. Consume immediately for best texture and flavor.
15. Refrigerate leftover porridge for up to 3 days. To reheat, transfer to a saucepan and warm over low heat, adding 2 to 3 tablespoons of filtered water or plant-based milk to restore the desired consistency.

Nutritional information

• Calories: 175
• Protein: 3.5 g
• Carbohydrates: 39 g
• Fiber: 3 g
• Fat: 1.5 g
• Sodium: 145 mg

Suitable for

Dairy-free diet, egg-free diet, gluten-free diet, low-FODMAP diet (with modifications), nut-free diet, soy-free diet, vegan diet

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