When the cold falls in the evening and morale is flagging, many look for a hot dessert that is comforting without harming their health. Nutritionists then turn to a great dairy classic, rich in slow carbohydrates, proteins and minerals for the bones.
Rice pudding, an ideal dessert for the evening
Served warm, it helps to cover the increased calcium needs of those over 60 years old described. It remains to know which one to choose and how to prepare it without excess sugar.
The ideal candidate is whole grain rice pudding in the eveninga hot dessert suitable for seniors. Prepared with brown rice, rich in magnesium, and milk or a vegetable drink enriched with calcium and vitamin D, it supports the bones, gives a slight morale boost and offers a real moment of comfort.
In case of diabetes, lactose intolerance or diet, it is better to discuss this dessert with a doctor before adopting it.
Why whole grain rice pudding in the evening helps bones and morale
Harvard Health Publishing describes calcium and vitamin D as two keys to strong bones and recommends 1,200 mg of calcium per day after age 51. According to the Anses Ciqual table, a bowl of rice pudding provides calcium and proteins, useful for limiting the loss of mineral density and the risk of osteoporosis. If milk is replaced, it is better to choose a vegetable drink enriched with calcium and vitamin D.
For morale, the milk and whole grain duo provides tryptophan, an amino acid precursor to the synthesis of serotonin. A review published on PubMed Central finds an association between a diet rich in magnesium and a lower probability of depression, and brown rice provides it. Trials on certain dairy products also report better sleep efficiency, which makes this dessert interesting in the evening.
Express recipe for whole-grain rice pudding in the evening after 60 years
For one portion, simmer around 200 ml of semi-skimmed milk or almond drink with 3 tablespoons of brown rice for around twenty minutes, until you obtain a creamy texture. Sweeten lightly with honey or agave syrup, flavor with cinnamon, then add, if desired, a few flaked almonds or slices of banana.
According to the Manger Bouger recipe, 100 g of homemade rice pudding provides approximately 81 kcal, 14 g of carbohydrates including 6.5 g of sugars, and 3.2 g of proteins. For an evening dessert after 60 years, a small bowl served lukewarm remains acceptable if the sugar is used lightly and the other meals are balanced.