Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.
Apples with dates and nuts
Ready in 1 hour 15 minutes
Carb key: less than 30 g carbs per portion
2 tbsp (30 ml) desiccated coconut
2 tbsp (30 ml) oats
¼ cup (60 ml) chopped raw almonds
2 tbsp (30 ml) chopped dates
1 tbsp (15 ml) butter
1 tsp (5 ml) ground cinnamon
pinch of ground cloves
4-6 (400-600 g) small apples with the skin, cored
¾ cup (180 ml) Rooibos tea
175 ml plain low-fat yoghurt
- Preheat the oven to 180 ˚C. Mix all the ingredients, except the apples, tea and yoghurt, until well combined.
- Place apples in an oven dish, fill with the coconut mixture and pour tea over. Cover with foil and bake for 20 minutes. Remove the foil and spoon over liquid.
- Bake for another 10-20 minutes, uncovered, until just soft, but not burst open. The apples shouldn’t fall apart.
Serve with 2 tbsp (30 ml) plain low-fat yoghurt per person.
- The same recipe can be used to roast different fruit like pears, pineapple, naartjies or peaches, berries and plums in summer. Use one or a combination of seasonal fruit, cut into wedges, slices or quarters and sprinkle with the coconut mixture. Roast uncovered or until the fruit is cooked, but not mushy.
- Flavoured Rooibos tea will work well. Whole spices like cinnamon sticks, cloves, allspice or cardamom are all delicious added to the fruit.
- Low-sugar homemade custard: Prepare custard with 2 cups (500 ml) low-fat milk, 3 tbsp (45 ml) custard powder and 2 tbsp (30 ml) sugar, by following the cooking instructions on the packaging. Season with vanilla essence and lemon rind to taste. This serves 6 people with ⅓ cup (80 ml) custard per person.
Energy 728 kJ
Protein 3,2 g
Fat 7,4 g
Carbohydrates 19,7 g
Salt 0,1 g