Pumpkin Brown Rice Pudding

Rice pudding is one of those decadent-tasting desserts that lend themselves readily to a healthful upgrade. The vanilla-scented liquid in which the rice simmers can be made rich and creamy without involving actual cream, and in ways that also add flavor and nourishing power.

For one, using short-grain rice gives full-bodied thickness to a reduced-fat-milk base because it releases more starch than a long-grain variety would. And making it brown rice contributes a lovely nutty taste and texture, as well as whole-grain goodness.

Another way to amplify creaminess healthfully, while adding a delightful hue, is to stir dessert-friendly pureed produce into the mix. The pumpkin puree used here, with the addition of cinnamon, ginger and nutmeg, turns this dessert into a fragrant flavor mash-up of rice pudding and pumpkin pie. I have had good results from adding pureed mango for a more tropical taste profile, and I imagine pureed peaches or even sweet potato would work as well.

Pumpkin Brown Rice Pudding

8 servings (makes 5⅓ cups)

The pudding needs to chill and set for at least 8 hours and can be refrigerated for up to 4 days. From nutritionist and cookbook author Ellie Krieger.

2 cups water

1 cup short-grain brown rice

3 cups low-fat milk (2 percent)

1 cup canned pumpkin puree

⅔ cup pure maple syrup

1 teaspoon vanilla extract

¾ teaspoon ground cinnamon, plus more for garnish

¼ teaspoon ground ginger

¼ teaspoon freshly grated nutmeg

¼ teaspoon salt

Splash of heavy cream or milk, or whipped cream, for serving (optional)

Bring the water to a boil in a heavy, ovenproof pot, such as a Dutch oven, over medium-high heat. Stir in the rice; reduce the heat to low, cover and cook for 40 to 45 minutes, until the rice is al dente.

Preheat the oven to 375 degrees.

Add the milk, pumpkin, maple syrup, vanilla extract, cinnamon, ginger, nutmeg and salt to the pot with the rice, and stir well to incorporate. Cover and transfer to the oven; bake for 45 to 50 minutes, until the liquid has reduced by about one-third and the pudding is foamy, bubbling and slightly soupy.

Uncover and stir well. The rice will continue to absorb the liquid.

Transfer to a large bowl or divide among individual cups. (The pudding will thicken as it cools.) Cover and refrigerate for at least 8 hours or up to 4 days.

Serve with a splash of cream or milk, or a dollop of whipped cream if desired, and a sprinkle of cinnamon.

Per serving: 210 calories, 5 g protein, 45 g carbohydrates, 3 g fat, 1 g saturated fat, 5 mg cholesterol, 120 mg sodium, 3 g dietary fiber, 24 g sugar