Iodine is a nutrient we need to make thyroide hormones. If we don’t get enough iodine in our diets it can lead to something called goitre where our thyroid glands swell up in our necks in order to increase the capture of low levels of iodine in our diets. This was a common disease in 1950’s before iodine was used in the dairy industry to help improve sterilisation techniques for dairy cattle. Since plant-based dairy products has boomed over the years, we are starting to see the increase of this goitre again as dairy intakes are reduces. Other sources of dietary iodine include shellfish and certain white fish. For those following a fully plant-based diet it is essential that you look for alternative sources of iodine, such as fortified milk alternative products. Many products are now starting to add this nutrient back in, but not all have to be sure to carefully check the ingredients or the nutritional information chart where they will proudly state it has been added.
One delicious way I like to use iodine-fortified milk alternatives is in my Baked Rice Pudding. For the creamiest and richest rice pudding I use the barista version, very close in taste to rice pudding enriched with cream. The standard unsweetened oat milk still makes a delicious rice pudding without so much richness, and is the basis for my nutritional analysis, although most iodine containing milk alternatives are fortified to around 20μg per 100ml.
- 5 medjool dates, pitted
- 800ml unsweetened oat milk fortified with iodine
- 100g pudding rice
- 200g frozen cherries
- 30g flaked almonds
- 30g coconut flakes
- Preheat the oven to 130°C fan/ 140°C convection
- Blend the dates with 400ml oat milk
- In a large baking dish (approximately 1.3l) mix the rice, date milk and the remaining oat milk. Bake in the oven for 1 hour 45 minutes.
- On a baking tray add the coconut and almonds. Bake for the last 10 minutes.
- Defrost the cherries over a low heat, allowing their juices to slightly concentrate.
- Serve the rice pudding hot with the cherries, almonds and coconut sprinkled over the top.
Per serving: 399kcal/ 12g fat/ 4.8g saturated fat/ 62g carbohydrates/ 6.7g fibre/ 6.7g protein/ 45μg iodine