Veg-Based Desserts: Healthy Treats

Be virtuous and still eat cake with these veg-based desserts

by Ruth Emmett

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Butternut squash rice puddings

For: A smoother recovery

High-GI pudding rice replenishes glycogen quickly after a tough run. The butternut squash adds anti-inflammatory beta-carotene to soothe sore muscles and vitamin B6 – key
for making red blood cells.

Preparation: 10 minutes
Cooking: 45-60 minutes
Serves: 4

300g butternut squash, peeled, deseeded and diced
1 medium bramley apple, peeled, cored and diced
1⁄2 tsp mixed spice
2 tbsp maple syrup
60g pudding rice
650ml semi-skimmed milk
Squeeze of lemon
4 ovenproof ramekins

1 Preheat the oven to 160C.

2 Place the apple and squash in a pan with the mixed spice, lemon juice, and one tablespoon of syrup, then gently heat for five minutes.

3 Heat the rice and milk in a separate pan; add the remaining syrup. Slowly bring to the boil, stirring all the time. Simmer for 15-20 minutes.

4 Divide the squash mix between the ramekins and spoon the rice on top. Cook for 30-40 minutes until golden.