Recipes for Reflux-Friendly Puddings and Mousses

You may think of puddings and mousses as rich, and rich often means high in fat. As you know, high-fat foods can increase reflux. These recipes, however, are much lower in fat than standard recipes for puddings and mousses. As long as you keep your portions moderate and eat well for your acid reflux the rest of the day, you’ll probably tolerate these desserts well.

Credit: ©iStockphoto.com/tacar

Dreamy Rice Pudding

Preparation time: 5 minutes

Cook time: 30 minutes

Yield: 4–6 servings

1 cup amasake (or rice milk)

1/2 cup apple juice

2 cups brown rice

3 tablespoons raisins

3 tablespoons sunflower seeds

1 teaspoon cinnamon

1 teaspoon vanilla (optional)

1. In a large saucepan, combine all the ingredients except the vanilla.

2. Simmer over medium-low heat for 20 to 30 minutes, stirring often to prevent sticking, until thick and creamy.

3. Stir in the vanilla (if desired), and serve warm or chilled.

Per serving: Calories 218 (From Fat 40); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 29mg; Carbohydrate 41g (Dietary Fiber 4g); Protein 5g.

Fast, Colorful Papaya Pudding

Preparation time: 8 minutes

Yield: 2 servings

1 large papaya, peeled and deseeded

1 large banana, peeled

1/4 teaspoon cinnamon

2 tablespoons canned coconut milk

1. In a blender, place all the ingredients and blend until creamy. Serve.

Per serving: Calories 327 (From Fat 63); Fat 7g (Saturated 6g); Cholesterol 0mg; Sodium 17mg; Carbohydrate 70g (Dietary Fiber 11g); Protein 4g.

If you want the pudding cooler, pop it in the freezer for 20 minutes before serving.

To create a thicker pudding, add 1 tablespoon of psyllium powder to the recipe. Bonus: Psyllium powder is 75 percent soluble fiber.

Decorate the top of your pudding with bananas, papaya, and coconut flakes.

Chocolate Banana Cream Pudding

Preparation time: 5 minutes

Yield: 2 servings

4 small frozen bananas, cut into rounds

4 ounces full-fat coconut milk

2 tablespoons cacao powder

Strawberries or blueberries, for serving

1. In a food processor or high-speed blender, pulse the bananas, coconut milk, and cacao powder until smooth and creamy.

2. Serve with sliced strawberries or blueberries. Eat immediately to avoid browning.

Per serving: Calories 192 (From Fat 128); Fat 14g (Saturated 12g); Cholesterol 0mg; Sodium 10mg; Carbohydrate 16g (Dietary Fiber 2g); Protein 3g.

Cacao powder is all the rage on the raw culinary scene, so it’s getting easier to obtain at health food stores.

Chocolate Mousse

Preparation time: 5 minutes

Chilling time: 30 minutes

Yield: 4 servings

1-1/2 ripe avocados, peeled

1/4 cup date syrup or agave syrup

1/2 cup cacao powder

1 tablespoon organic vanilla

1/4 cup carob powder (optional)

1. In a food processor or blender, combine all the ingredients and process or blend until smooth.

2. Chill for 30 minutes and then serve.

Per serving: Calories 233 (From Fat 112); Fat 12g (Saturated 4g); Cholesterol 0mg; Sodium 4mg; Carbohydrate 27g (Dietary Fiber 5g); Protein 5g.

Top with sliced strawberries for a contrasting color and taste.