A Healthier Take on Rice Pudding—Born from My Morning Routine

A gut-friendly, blood sugar-balancing pudding packed with healthy fats, fiber, and protein for sustained energy, microbiome support, and metabolic health.

This recipe wasn’t planned—it came to life mid-sweat session in my infrared sauna this morning. I’ve been thinking for a while about how to reimagine a healthier version of traditional rice pudding, one that delivers all the comfort and nostalgia but without the blood sugar spikes and gut-disrupting ingredients.

It actually started a few nights ago when I was scratching together dinner and ended up making an alternative version of a dish I used to make with oatmeal all the time — a warm, creamy mix with blueberries, lemon, pumpkin seeds, and pistachios. That experiment sparked the thought: Why not take this concept further and turn it into a full-on rice pudding substitute—one that's gut-friendly, blood sugar-stable, and nutritionally dense?

Arguably… and in total transparency, this doesn’t fully replace the old-fashioned rice pudding I used to eat as a kid. But considering the health swaps, this version comes together easier and is boatloads healthier.

And so, here we are—this Cashew-Basil Chia "Rice Pudding" was born.

This isn’t just another chia pudding—it’s an intentional blend of fat, fiber, and protein designed to fuel your metabolism, nourish your gut, and stabilize blood sugar while keeping oxalate burden low and mineral absorption high.

Chia & Basil Seeds: A Gut-Health & Mineral Absorption Advantage

Both chia and basil seeds are fiber and omega-3 powerhouses, but basil seeds offer even greater benefits for gut health and mineral absorption. I swapped half the chia for basil seeds, and that small change lowered the oxalate content and increased the bioavailability of essential minerals like magnesium, calcium, and potassium.

This combination is more valuable because these seeds act as prebiotics, naturally feeding beneficial gut bacteria. This is especially important for people who can’t tolerate probiotics due to sulfur SNPs or histamine sensitivity. For them, getting natural prebiotics from real food can be a game-changer.

Blood Sugar Stability: The Power of Fat, Fiber & Protein

One of the biggest myths about “healthy” recipes is that natural sweeteners make them blood sugar-friendly. The reality? Blood sugar stability comes from the combination of fat, fiber, and protein—not from the sweetener choice alone.

This pudding delivers proper metabolic balance by:

• Soluble fiber from chia and basil seeds slows glucose absorption.

• Healthy fats from grass-fed butter or coconut butter buffering insulin response.

• Protein is naturally present in the seeds, supporting satiety and blood sugar control.

The honey and maple syrup in this recipe add a touch of sweetness, but they do not make it blood sugar-friendly—the fat-fiber-protein balance is the real MVP here.

Luteolin: My New Favorite Nutrient—And My Dog’s, Too?

Lately, luteolin has been on my radar in a big way. In fact, I’m so intrigued by its benefits that I just sent an email to my dog’s vet to see if we can get him on it. One of my dogs has severe allergies, and luteolin may be a game-changer for him.

So, what’s the deal with luteolin? This plant compound is an inflammation-modulating flavonoid found in basil seeds, celery, parsley, and certain herbs. It’s been studied for its ability to:

• Regulates immune response, making it particularly useful for those with mast cell activation syndrome (MCAS) or histamine intolerance.

• Reduce oxidative stress in the brain — supporting cognitive function, memory, and neuroprotection.

• Enhance insulin sensitivity —helping to maintain stable blood sugar levels and metabolic health.

Now, you might wonder: How does luteolin compare to DAO, the enzyme supplement often used for histamine intolerance?

The key difference is that DAO (diamine oxidase) helps break down histamine in the gut, while luteolin works more upstream by reducing mast cell activation and histamine release. This makes luteolin a long-term strategy for inflammation and immune regulation rather than just a short-term fix for dietary histamine load.

Butyrate: More Than Just Gut Fuel—It’s Involved in Cancer Suppression

Butyrate is a compound that does much more than people give it credit for. While most know it as a short-chain fatty acid (SCFA) that feeds gut bacteria, the research around butyrate is getting even more interesting.

Not only does butyrate support colon health, digestion, and immune regulation, but it has also been studied for cancer prevention—specifically, its role in shutting down the P53 oncogene. The P53 gene plays a role in tumor suppression, and butyrate appears to influence its activity in ways that scientists are still exploring.

Beyond that, butyrate is known to:

• Fuel the cells lining the colon, maintaining gut barrier integrity.

• Enhance insulin sensitivity, playing a key role in metabolic health.

• Regulate gene expression, potentially influencing longevity and disease prevention.

Since many individuals lack sufficient butyrate production due to poor gut health or low fiber intake, consuming it directly from grass-fed butter can be a powerful strategy for enhancing digestion, microbiome diversity, and metabolic resilience.

Final Thoughts: More Than Just a Snack

This pudding started as a morning sauna experiment, but it’s turned into something I’ll be making repeatedly —because it hits all the right marks for gut health, metabolic support, and anti-inflammatory benefits.

It’s an easy-to-make, nutrient-packed option for anyone looking to optimize their gut health, support blood sugar stability, and reduce inflammation while addressing oxalates, phytic acid, and histamine-related concerns.

Whether you’re dealing with histamine intolerance or gut issues or want a functional take on a classic comfort food, this pudding delivers.

Try it out, tweak it to your taste, and pay attention to how your body responds —because food is more than just fuel; it’s information for your system.

And if you have insights? You know where to find me—I want to hear about it.

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The Recipe — Cashew-Basil Chia "Rice Pudding"

Ingredients

Cashew Milk (Nama M1, No Soaking Required)

If you don’t have an M1, no worries. You can use store-bought cashew milk, but check for added sugar; you won’t need it in this recipe.

• 1 cup raw cashews

• 3 cups filtered water

• 3 Medjool dates (for natural sweetness)

• Sprinkle of sea salt

Chia-Basil Pudding Base

• 3 tbsp chia seeds

• 3 tbsp basil seeds

• 2½ cups fresh cashew milk

• 3 tbsp raw honey

• ½ tsp powdered vanilla (for rich, deep flavor)

• ½ tsp cinnamon (supports gut & blood sugar health)

• ¼ tsp cardamom (optional, for warmth)

• Pinch of sea salt

• 1 tbsp grass-fed butter or coconut butter (for microbiome support)

Toppings (Pick Your Favorites!)

• Toasted coconut flakes

• Crushed pistachios or macadamias

• Fresh berries (blueberries, raspberries, strawberries)

• Drizzle of honey or maple syrup

• Freshly grated lemon zest (for added d-limonene & antioxidants)

• Pinch of cinnamon or cacao nibs

Instructions

1. Make Fresh Cashew Milk

1. Add cashews, water, dates, and a sprinkle of salt to the Nama M1.

2. Run the nut milk function.

3. Store any extra in the fridge for up to 3 days.

2. Heat & Prepare the Pudding

1. Pour cashew milk into a saucepan over low to medium heat.

2. Add honey, powdered vanilla, cinnamon, cardamom, and sea salt.

3. Whisk continuously to break up the cinnamon and create a smooth base.

4. Once warm (but not boiling), slowly whisk in the chia and basil seeds, stirring constantly to prevent clumping.

5. Reduce heat to low and let simmer gently for 5–7 minutes, whisking occasionally, until thickened.

6. Remove from heat and stir in grass-fed butter or coconut butter.

3. Serve & Customize

1. Let sit for 5 minutes to thicken further. If it’s too thick, add a splash of warm cashew milk.

2. Scoop into bowls, then top with toasted coconut, crushed pistachios or macadamias, fresh berries, and an optional drizzle of honey.

3. Grate fresh lemon zest over the top for an antioxidant boost.

4. Enjoy warm immediately or let cool slightly before refrigerating for later.

Why This Pudding is a Powerhouse

1. Supports gut health & mineral absorption

2. Steady energy with the fat-fiber-protein combo

3. Reduces oxalates & phytic acid for better nutrient uptake

4. Anti-inflammatory benefits from cinnamon, luteolin & butyrate

5. Fresh lemon zest adds d-limonene for digestion & detox support

Try it out, make it your own, and enjoy the metabolic magic!