Some delicious and easy to cook recipes for dessert, which contain low levels of sugar and fat
1- Buckwheat Pancakes with Fresh Fruit
Buckwheat is seeds of fruit tied to rhubarb. Although it is not actually a bean, it can be used as one in cooking. It is considered a super food, and ranks low on the glycemic index. It has more protein than rice, wheat millet or corn, yet contains no gluten; therefore it is safe to eat for those who have a gluten allergy or celiac disease.
Ingredients
∙ 2 cups buckwheat flour
∙ 2 tsp. baking powder
∙ Sliver of butter, no added salt (10g)
∙ 2 cups milk, low fat
∙ 2 eggs
∙ 1 large banana
∙ 1 punnet strawberries
∙ 1 apple, sliced
∙ 2 tsp. chopped walnuts
∙ ¼ cup maple syrup
∙ Cooking spray
Method
1. In a large bowl sift flour with baking powder. Add egg and milk and whisk. Melt butter in microwave for 10 seconds and add to mixture, with whisk.
2. Preheat oven to 150C.
3. Heat a small non-stick frypan and spray with cooking spray. Add ¼ cup of mixture gently into centre of pan, jiggle a little so it evenly settles into a round shape. Cook on med heat for 3 mins and then flip over to cook other side.
4. Place on a large oven tray and keep warm in oven, until you have made them all.
5. Serve with chopped fruit, sprinkle with a little chopped walnuts and drizzle some maple syrup over.
Nutrition Table
Servings: 4 serving size: 413g
2- Pancakes with Grilled Nectarines
Nectarines are relatively high in fibre and are an excellent source of Vitamin A and good source of Vitamin C. Nectarines usually appear during the summer season, and if you are lucky enough to get a peach drink or a peach tree, they are beautifully grilled and served as a dessert or for breakfast as they are in this recipe.
Ingredients
1 cup plain flour
1 cup low fat milk
1 tbsp. olive oil
1 egg, beaten
2 ripe nectarines, halved and stone removed
1 orange, cut into quarters
Method
Sift flour into bowl and make a well in centre.
Mix low fat milk with olive oil and egg until well combined.
Mix into flour and using whisk mix until batter is smooth.
Preheat medium non stick frying pan over medium – high heat, spray pan with olive oil spray and pour 1/3 cupful of mixture into pan and cook until bubbles appear. Flip and cook other side until golden brown.
Heat griddle pan over high heat and grill nectarines until golden brown.
Lay over the pancake, put the orange quarters on top and serve immediately
Nutrition Table
Servings: 2 serving size: 404g
3- Light Tiramisu
Tiramisu is usually made with egg yolks, mascarpone cheese & cream, & has a fat content around 20%. This has one third the fat of a regular Tiramisu at around 7%
Whilst it's not possible to make Tiramisu low fat (3% fat or less) and still tasty, we think this is the best lightened version we could develop. The other good news is that this recipe is quite filling so you only need a small serve and can limit to making it for special occasions.
Ingredients
∙ 2 tablespoons coffee granules
∙ 1 cup hot water
∙ 2 tablespoons brown sugar
∙ ¼ cup low fat milk
∙ 80g reduced fat cream cheese
∙ 100g mascarpone cheese
∙ 1 teaspoon vanilla essence
∙ 12 lady finger biscuits
∙ 1 tablespoon Cocoa
Method
1. Make coffee, pour into a flattish bowl and cool.
2. With a mixer, place mascarpone cheese, cream cheese, vanilla and sugar and milk and mix until a smooth light consistency. If too thick add a little more milk.
3. In 4 glasses, place a tablespoon of the mixture in the bottom of each glass, dip 1 finger biscuit quickly on each side , break in half, place on mixture pressing down, repeat for each glass. Place another spoonful of mixture on top of each biscuit and repeat with another biscuit dipped in the coffee mixture. Each serving should have 3 biscuits, which have been halved to fit into the glass.
4. On the last layer of mixture, sprinkle a little cocoa overtop.
5. Cover with glad wrap, and sit in the fridge for 6 hours.
Nutrition Table
Servings: 4 serving size: 216g
4- Dairy Free Banana & Mango Ice Cream
This is a delicious dessert made purely from frozen fruit that has a mix between ice cream and sober. This recipe is made entirely of fruit, so it contains natural sugar and a very low fat content. This recipe idea was provided by one of our face book friends via our face book page.
Ingredients
3 over-ripe bananas
200g frozen mango cheeks
1/2 cup water
Method
Place bananas in the freezer overnight.
Defrost bananas at room temperature for 20 minutes (to allow skin to peel off easily).
Place all ingredients into a blender.
Blend until all ingredients combined.
Serve immediately.
Nutrition Table
Servings: 4 serving size: 231g
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| Recipes for dessert contain low levels of sugar and fat |
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