Food for Fuel: Cardamon and Walnut Rice Pudding

Ingredients:
2 Oz Butter
6 Oz Pudding Rice
5 Cups Whole Milk
7 Whole Cardamom Pods, crushed
1 Oz Walnuts, roughly chopped
2/3 Cup Caster Sugar
1 Teaspoon Vanilla Extract
1 Cup Water

Method:
For the Rice Pudding:
1. Melt the butter in a pan, then stir in the rice and fry for 1 min
2. Stir in milk, 1/2 cup of the sugar, cardamom and 1/2 cup of water and bring to the boil
3. Boil constantly for 20-25 min, stirring frequently to stop the rice from sticking and until the rice is tender and most of the liquid has been absorbed

For the Syrup:
1. Put 1/4 cup of sugar in a pan with 1/2 cup of water and heat gently to dissolve, stirring occasionally
2. Bring the mixture to the boil, allowing it to bubble for 3 and 1/2 min without stirring
3. Remove from the heat and allow to cool for 5 min
4. Stir in the vanilla extract
5. Serve the rice pudding topped with the syrup and chopped walnuts

Superfood Fact:
Rice pudding is a great source of slow release energy. It is relatively high in carbohydrate, however, it will release its energy efficiently without causing your blood sugar levels to rise too quickly.