Recipe from Season 2, Episode 4 of Healthy Gourmet.


  • 3 cups almond milk (water can be substituted if needed)

  • 1 cup short-grain brown rice

  • 1 tsp lemon zest

  • pinch of grey sea salt or pink rock salt

  • 1/3 cup apple-juice-sweetened dried cranberries

  • 1 tsp cinnamon (or to taste)

  • 1 tsp vanilla extract

  • 1/2 cup hemp seeds

  • 1 cup pumpkin puree

  • 1/4 cup yaçon syrup or molasses (optional)

  • Nuts or seeds (optional)


  • 1.

    Bring almond milk, rice, zest, and sea salt to a boil in an uncovered pot over high heat. Reduce heat to low and simmer, stirring occasionally for 45 minutes.

  • 2.

    Add cranberries and cinnamon. Cook on low for another 15 minutes or until rice is tender and liquid is absorbed. The rice should be very creamy.

  • 3.

  • 4.

    Stir vanilla extract into pudding. Simmer for 2 minutes. Remove from heat. Fold coconut milk, hemp seeds, and pumpkin puree into pudding. Sprinkle with cinnamon. If desired, sweeten with a drizzle of yaçon syrup or molasses and add crunch with nuts or seeds.

Nutritional information

Nutritional analysis per serving (8 servings)

  • Energy 212kj
  • Fat Total 7g
  • Saturated Fat 1g
  • Protein 6g
  • Carbohydrate 29g
  • Sugar 4g
  • Sodium 104mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Calories: 228
Total Fat: 6g
Sodium: 59mg
Total Carbohydrates: 33g
Dietary Fibre: 5g
Sugars: 3g
Protein: 10g

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