CFTH 3

Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Apple bake with mixed spice

Serves 6

Ready in 1 hour and 20 minutes

Carb key: less than 30 g carbs per portion

Ingredients

500 g sweet apples with the skin, cut into wedges

100 ml strong Rooibos tea

1 cinnamon stick

1 cup (250 ml) buttermilk

100 ml low-fat milk

1 tbsp (15 ml) vanilla essence

2 eggs

1 tbsp (15 ml) finely grated lemon rind

¼ cup (60 ml) ground almonds

100 ml cake flour

½ tsp (2,5 ml) baking powder

1 tbsp (15 ml) sugar

½ tbsp (7,5 ml) ground mixed spice

1 tsp (5 ml) icing sugar mixed with a pinch of ground mixed spice

175 ml plain low-fat yoghurt

Method

  1. Preheat oven to 200 ˚C. Place apples, tea and cinnamon stick in a saucepan. Simmer for 7-10 minutes or until just tender. Spoon apples and tea into a lightly greased oven dish.
  2. Beat buttermilk, milk, vanilla, eggs and lemon rind together. Stir in almonds, flour, baking powder, sugar and mixed spice to form a runny batter. Pour over the apples.
  3. Bake for 30-40 minutes or until golden brown and cooked.

Serve immediately with a light dusting of the icing sugar and 2 tbsp (30 ml) plain low-fat yoghurt per person.

Tips

  1. This recipe works just as well with ripe pears.
  2. Note that the carb key is close to 30-40 g per portion

Nutritional information

Energy 863 kJ

Protein 7,2 g

Fat 5,8 g

Carbohydrates 26,5 g

Salt 0,3 g

Back to Top