We all know that urge when we feel like eating "something sweet". The more we try to deny a sweet craving, the stronger the craving gets. The trick is to satisfy that sweet craving in a way that looks after our health.
Fruit is the answer since it is naturally sweet, low in kilojoules and packed full of nutrients. Basing sweet foods around fruit is not as boring as you may think. Here are a few ideas to get you started:
- Add dried fruit to scones (e.g. dates, sultanas)
- Add grated, chopped or mashed fruit to muffins (e.g. grated apple, mashed banana)
- Replace half the fat in baking with fruit puree.
If a recipe calls for 200g butter, cut down to 100g and use polyunsaturated margarine or oil instead. Add 1 cup of pureed apple or dates per 100g butter you replace (see Chocolate Brownie recipe below)
- Instead of chocolate, try chocolate dipped fruit (e.g. strawberries when in season)
- Make fruit crumble, ambrosia (with yoghurt), poached pears for dessert
- Fruit kebabs are fun especially when a couple of small marshmallows are added to the skewer
Chocolate Brownie
Ingredients:
1 cup unsweetened apple puree/sauce
1/3 cup cocoa
3/4 cup self-raising flour
1/2 teaspoon baking soda
1/2 cup sugar
1/2 teaspoon salt
1/2 cup dark chocolate chips
3/4 cup (70g) walnuts, chopped
Instructions:
Preheat the oven to 175°C and lightly spray or oil a 20x20cm baking dish.
Place apple purée in a medium-sized bowl. Sift in the cocoa, flour and baking soda. Add the sugar and salt and mix until just combined. Do not over-mix as this will toughen the brownies. Gently fold in the chocolate chips and the walnuts.
Transfer to the prepared baking dish and bake for around 25-30 minutes or until the centre feels set and fudgy when a skewer is inserted.
Cool in the pan for 5-10 minutes before turning out. Cool completely before slicing into squares. If desired, dust with sifted icing sugar before serving.
Recipe by Bronwen King