DIABETES FRIENDLY DESSERTS - Total Sweet Xylitol · GL Diet Cookbook’ and ‘Ten Secrets of 100%...

DIABETES FRIENDLY DESSERTS

PRODUCED BY HEALTHY BY NATURE LTD

Devised by Fiona McDonald Joyce

The following recipes have been designed to allow those on low sugar, low fat diets to enjoy

all the flavour and sweetness of classic tea time treats and puddings in an easy and tasty way

and have also been created following dietary guidelines for those living with diabetes*. They

favour whole grains to limit the impact on blood sugar levels as well as providing increased fibre

and nutrients. They also feature fruit for natural flavour and Total Sweet xylitol in place of sugar

for the same sweet taste without such a prominent rise in blood sugar*. Cinnamon makes a

frequent appearance too, not just for its delicious flavour but also because it appears to have

certain health benefits which make it a useful store cupboard staple when trying to cook sugar

free or for those with diabetes*.

A little about Fiona

These recipes have been created by Fiona McDonald

Joyce Dip. ION. Fiona is a qualified nutritionist, leading

nutritional chef and co-author of several best-selling

healthy cook books. Her previous titles include the ‘Low

GL Diet Cookbook’ and ‘Ten Secrets of 100% Health

Cookbook’, both with Patrick Holford.

*Please note, the following recipes have been devised to help support blood sugar balance and to be low in fat, as part of a healthy diet when living with diabetes. Individuals should of course still follow their doctor’s advice when managing their own specific dietary needs and always consult their doctor if in any doubt.

“Her high-octane enthusiasm and sharp knowledge of all things nutritional make her look like a seasoned veteran...all her dishes will be worth repeating” The Times

Total Sweet Xylitol

Fiona regularly uses the natural sugar alternative

Total Sweet xylitol in her cooking and all of her

recipes over the next few pages use it in some way

or another. Total Sweet is a 100% natural sugar

alternative that is a fantastic sugar replacement for

those living with diabetes* or anyone looking to cut

down on sugar as it has a GI (glycaemic index) value

of just 7 and contains less than half the available

carbohydrates of sugar and 40% less calories.

Unlike many other sugar alternatives Total Sweet

is fantastic for cooking as it looks and acts just

like sugar so you can simply replace it one for

one without the need for fancy recipes. It is also

unique in that it ‘actively’ promotes healthy teeth

and reduces plaque, so it’s great for your mouth as

well as your waist line.

Contents

Page 4

Banana and Pecan Tea Bread

Page 5

Plum and

Cinnamon Crumble

Page 6

Spiced Baked Apples

Page 7

Fruit and Yoghurt

Crunch Pots

Page 9

Miniature Carrot Cakes

Page 10

Drop Scones

Page 12

Orange and Peanut

Butter Biscuits

Page 13

Rhubarb and Ginger Fool

Page 14

Berry Meringue

*If in any doubt seek advice from your health advisor or doctor.

A deliciously light tea loaf which gets wonderfully moist and sweet thanks to the bananas and Total Sweet xylitol. Enjoy this on its own or lightly buttered. Use walnuts instead of pecans if you prefer. Makes 1 loaf (around 10 slices).

Ingredients for base:

225g (8oz) plain wholemeal flour

1 tsp bicarbonate of soda

3 tsp ground cinnamon

50g (2oz) Total Sweet xylitol

1 tsp vanilla extract

2 eggs, lightly beaten

90ml (3fl.oz) mild cooking oil

90ml (3fl.oz) milk

4 ripe medium-sized bananas, mashed

50g (2oz) chopped pecans

Preheat a fan based oven to 150C/300F/gas mark 2.

Line a 900g (2lb) loaf tin with baking paper.

Sift the flour, bicarbonate of soda and cinnamon into a mixing bowl.

Add the rest of the ingredients and fold together until smooth.

Pour the mixture into the prepared tin then bake in the oven for around an hour to one hour 15 minutes, or until the loaf is well risen and firm to the touch. The bananas mean that it will remain squidgy in the middle so there is no need to wait until a skewer comes out clean.

Leave to cool a little on a wire rack then enjoy whilst still warm. Store in an airtight container. Freezes well.

Banana and pecan tea bread

This comfort food classic is given a healthier twist through the use of wholemeal flour, oats and Total Sweet. The whole grains also give the topping a chewy almost flapjack like texture whilst cinnamon adds flavour as well as possible health benefits. Serves 6

For the crumble:


75g (3oz) Total Sweet xylitol (taste before cooking – add more if you prefer a sweeter crumble)

100g (4oz) softened butter

100g (4oz) oats

For the filling:

1kg (2.2lb) plums, halved and stoned

50g (2oz) Total Sweet xylitol, depending on the sweetness of the plums and personal taste



Blend the flour, Total Sweet and butter in a food processor to combine into thick crumbs then lightly blitz the oats into the mixture.

Put the prepared plums in the base of a high sided oven proof dish so that they more than cover the base.

Sprinkle with Total Sweet and cinnamon then scatter the crumble evenly over the top.

Bake for around 35 minutes or until the crumble starts to look golden and fruit is bubbling and soft underneath.

Plum and cinnamon crumble

Sweetly spiced, soft apples make a warming pudding which is also extremely healthy, being high in vitamin C and low in fat. Serve with a dollop of low fat Greek yoghurt if wished. Serves 2

Ingredients:

2 cooking apples, unpeeled but cored

Finely chopped zest and juice of an orange

2 tsp ground mixed spice

1 heaped tbsp Total Sweet xylitol, or to taste

1 heaped tbsp raisins

Knob of butter for greasing


Place the cored apples upright in a lightly greased, ovenproof dish.

Stir the orange zest and juice together with the mixed spice, Total Sweet and raisins. Taste and adjust the flavour and sweetness if necessary then spoon into the centre of the apples.

Rub the outsides of the apples with a little butter then cover the dish with tin foil and bake for 40 minutes.

Very carefully remove the foil, spoon any syrup back into the centres of the apples and cook for a further 15 to 20 minutes or until the apples are soft when pierced but not collapsing.

Spiced baked apples

This pudding makes for a healthy treat at the end of a meal or equally makes a delicious breakfast. Increase the quantities of granola and fruit compote to make easy meals for the rest of the week; the granola keeps well in an airtight container and the compote lasts for up to a week in the fridge and also freezes well. Serves 2

For the granola topping:

1-2 tsp mild cooking oil

2 heaped tbsp porridge oats

1 tbsp chopped nuts and/or seeds, such as walnuts, almonds and/or pumpkin seeds

2 tsp Total Sweet xylitol, or to taste

½ tsp ground cinnamon, or to taste

1 tsp ground mixed spice, or to taste

For the compote:

Your choice of seasonal fruit, such as cooking apples, pears, plums, apricots or berries, enough for two small portions - two handfuls (about 3 tbsp) per person should be ample

Dash of lemon juice or water

Total Sweet xylitol to taste

Plus about 225g (8oz) low fat Greek style yoghurt

Prepare the granola topping by placing the oil in a small frying pan and gently heating. Add in the oats and nuts or seeds and stir for a couple of minutes to lightly toast. Add the Total Sweet and spices and stir to mix evenly then taste (make sure it’s cooled down enough to put in your mouth) and adjust the sweetness and flavour accordingly. Set aside to cool.

Next make your compote by placing your prepared fruit in a sauce pan and simmering slowly with a dash of lemon juice or water to loosen. Sweeten with a couple of spoons of Total Sweet, or to taste. Set aside to cool.

Place a layer (a couple of tablespoons or so) of fruit compote in the base of two small glasses or bowls. Spoon a layer (around 4 tablespoons) of Greek yoghurt on top to neatly cover the fruit and finish with a layer of cooled granola.

Fruit and yoghurt crunch pots

These little cakes are a bite-sized treat packed with nutritious ingredients and flavour. You can scatter the top with raisins instead of walnuts, although bear in mind this will increase the natural sugar content. Makes 18

For the cakes:


1 tsp bicarbonate of soda

4 tsp ground cinnamon, or to taste

3 tsp ground ginger, or to taste


2 large carrots, grated

Juice and finely chopped zest of 2 oranges

2 large eggs, lightly beaten

90ml (3fl.oz) mild cooking oil

90ml (3fl.oz) milk

For the frosting:

2 tbsp Total Sweet xylitol, or to taste

3 tsp orange or lemon juice, to loosen

200g (7oz) low fat cream cheese

Ground cinnamon, for sprinkling

18 walnut halves or equivalent walnut pieces

Place paper cake cases on baking trays.


Sift the flour, bicarbonate of soda, cinnamon and ginger into a mixing bowl. Add in the remaining cake ingredients and stir until evenly mixed.

Carefully spoon the mixture into the paper cases then place in the oven and bake for around 10-15 minutes or until firm to the touch and a skewer comes out clean.

Leave to cool on a wire rack whilst you make the frosting: stir the Total Sweet into the citrus juice to help it to dissolve then mash into the cream cheese until smooth. When ready to serve, spread the frosting over each cake then sprinkle with a little cinnamon and press a walnut half, or scatter some walnut pieces, over the centre.

If iced store in the fridge, otherwise store in an airtight container or the freezer and ice when ready to serve.

Miniature carrot cakes

These plump little pancakes are made with fibre-rich wholemeal flour and Total Sweet xylitol instead of sugar, to help reduce the effect on blood sugar levels*. Serve these with a dollop of fruit compote, sweetened with Total Sweet instead of sugar, or just lemon juice and a sprinkling of Total Sweet. Makes around 15

Ingredients:

125g (just under 5oz) plain wholemeal flour

Pinch of salt

1 tsp baking powder



1 egg, lightly beaten

180ml (6fl.oz) semi-skimmed milk

A little mild cooking oil for frying

Place the flour in a mixing bowl and stir in the salt, baking powder, Total Sweet and cinnamon.

Make a well in the centre, pour in the egg and a little of the milk and beat, gradually incorporating the flour. Continue adding more milk and incorporating more flour until the mixture forms a smooth batter.

Heat a couple of teaspoons of oil in a large frying pan and place tablespoons of the drop scone mixture in the pan, without letting them touch each other. Fry for around one to two minutes or until firm and golden before turning and cooking the other side until the same. Cook in batches to avoid over-crowding the pan, topping up the oil if they start to stick.

Place the cooked drop scones onto a plate lined with a sheet of kitchen towel and cover with a tea towel to keep warm whilst you finish cooking the batch. Store in an airtight container.

Drop scones

*If in any doubt seek advice from your health advisor or doctor

Chewy, nutty little mouthfuls, rich enough that one is enough when you want something sweet with a cup of tea or coffee. The wholemeal flour and Total Sweet xylitol make these a much healthier option than standard sweet biscuits. Makes 12

Ingredients:

3 tbsp Total Sweet xylitol


50g (2oz) butter, softened

2 tbsp crunchy peanut butter

1 medium egg yolk

Finely chopped zest of an orange and juice of a quarter of an orange


Line a baking tray with baking paper.

Place all of the ingredients into a mixing bowl and combine into a smooth dough.

Break the dough into pieces and roll into balls, each slightly smaller than a walnut. Place the balls onto the baking sheet and flatten slightly with the back of a fork.

Bake for around 10 minutes until just turning golden then remove from the oven, place on a wire rack and allow them to cool and harden. Store in an airtight container.

Orange and peanut butter biscuits

You either love or hate rhubarb, but if you love it then these delicious fools are for you. Despite using fat-free yoghurt they have a gorgeous creamy texture that will have you coming back for more. Makes 6

Ingredients:


450g (1lb) rhubarb, thickly chopped

50ml (2 fl oz) fresh orange juice

1 cinnamon stick or 1 tsp of ground cinnamon

3 lumps of stem ginger, chopped

150ml or ¼ pt fat-free Greek yoghurt

Mint sprigs to garnish

Place the rhubarb, orange juice, cinnamon stick (or ground cinnamon) and Total Sweet into a pan, cover and cook gently for ten minutes or until tender.

Remove the lid and cook for a further 5 minutes or so to allow the liquid to evaporate.

Carefully discard the cinnamon stick if used, stir in the chopped ginger and allow to cool.

Fold in the yoghurt and then spoon into six glasses.

Decorate each glass with a mint sprig.

Chill before serving.

Rhubarb and ginger fool

Desserts don’t come much lower in fat than this! Despite having practically zero fat however they still taste naughty and have an added vitamin hit from the berries. Makes 4

Ingredients:

200g/7oz washed blueberries

200g/7oz washed raspberries

1 Tbsp Total Sweet xylitol

2 large egg whites

50g/2oz Total Sweet xylitol

Pinch of salt


Cook the blueberries and raspberries in a pan over a very low heat, with a Tbsp of Total Sweet, until they soften and lose some of their juice.

Spoon the berry mixture into 4 separate ramekins and place on a baking sheet on an oven tray.

Whisk the egg whites with a pinch of salt until stiff.

Whisk in the 50g of Total Sweet, a small amount at a time, until the mixture is smooth and glossy.

Spoon the meringue over the berry mixture in the ramekins.

Place the tray in the pre-heated over and cook for 10 to 15 minutes or until the meringue starts to turn a golden colour.

Allow to cool. Best served chilled.

Berry meringues

For more information on Total Sweet xylitol please visit www.totalsweet.co.uk

PLEASE NOTE: On the site you will find more recipes, but unless stated these may not necessarily be suitable for diabetics

Produced for Healthy by Nature Ltd, PO BOX 1041, Lincoln LN5 5AA All enquiries to [email protected]

www.totalsweet.co.uk

DIABETES FRIENDLY DESSERTS - Total Sweet Xylitol · GL Diet Cookbook’ and ‘Ten Secrets of 100%...

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