Wellbeing with Nutrition
Nurturing the Mind and Body


Rice is a low gluten containing grain and is useful if gluten needs to be reduced or eliminated from the diet. It is preferable to use whole grain rice which is a good source of the B-vitamins, fibre and minerals.


½ cup of pre-cooked short-grain brown rice
½-¾ cup milk (coconut milk, rice milk or almond milk)
1/4 tsp clarified butter
1 tsp of suitable sweetener (optional: choose from raw honey, maple syrup, date syrup, agave syrup)


  1. Place the pre-cooked brown rice in a pan and add enough non dairy milk to make a suitable porridge consistency.
  2. Mash some of the grains with a fork, this will help to thicken the porridge as you heat it.
  3. Gently warm the pre-cooked rice with the milk 
  4. When porridge is at your desired temperature, remove from heat & stir in a little clarified butter (1/4 tsp). This helps mineral absorption
  5. Sweeten if desired with a suitable sweetener such as raw honey, maple syrup or date syrup.


  • Fresh, dried or cooked fruit may be added for additional flavour
  • Pre-soaked nuts and seeds may be mixed in
  • Bee pollen may be used as an interesting nutritious crunchy topping
  • Suitable flavourings like natural vanilla, cinnamon or cardamom may also be added
  • A savoury porridge can also be used. Flavour with seaweed, miso, vegetables, spices  etc

Other suitable grains for making a low gluten-containing porridge are: pre-cooked millet and quinoa. By pre-cooking the grains and storing in the fridge or freezer, this porridge can be quickly made.

Why Use Pre-Soaked Nuts and Seeds?

During the digestion of nuts and seeds, water is drawn from the body. For individuals with dehydration issues this will be a factor to consider when making the diet less challenging to the body. Therefore pre-soaking nuts and seeds overnight makes them less drying to the body.

For more porridge ideas, have a look at my blog recipes sprouted whole grain porridge and soaked oat porridge