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Heart healthy recipes


Creamed rice with maple berries

Creamed rice with maple berries

A bowl filled with assorted berries and a spoon resting inside

4 serves

5 m

35 m


  • 2½ cups (625 ml) reduced fat milk
  • 1½ tablespoons caster sugar
  • ⅓ cup low GI white rice
  • 1 teaspoon vanilla extract

Maple berries

  • 1½ cups frozen mixed berries
  • 2 tablespoons maple syrup


Step 1

Heat milk and ½ cup water in a medium saucepan over medium-high heat until hot, but not boiling. Add rice and sugar. Reduce heat and simmer gently, stirring often, for 30-35 minutes or until rice is tender and consistency is thick and creamy. Remove from heat. Stir in vanilla.

Step 2

Meanwhile, to make maple berries, combine berries and syrup in a medium frying pan over a medium heat. Bring to the boil. Gently boil for about 3 minutes or until berries are syrupy.

Step 3

Serve rice topped with maple berries.


  • Simmer rice gently and stir regularly to prevent it catching on the base of pan.
  • Low GI rice is available from the rice section in supermarkets.
  • Store any leftover creamed rice and maple berries in separate containers in the fridge for up to 4 days. Enjoy cold or reheat in microwave to serve.
  • For a change, replace maple berries with any cooked or fresh fruit of your choice. Try stewed apple with cinnamon, sliced banana with a drizzle of passionfruit, or peaches with raspberries.

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