When following a healthy diet or lifestyle, we all assume that it is the kiss of death to eat anything naughty and nice, but think again! Once you have mastered some of the healthy food swaps in this book, you will be able to adapt some of your favourite recipes. Remember, everything in moderation, but if you satisfy a sweet craving with these healthier choices you are less likely to go raiding the biscuit tin or the children’s chocolate stash.
Sugar
You will see that the use of sugar is limited in this book. Instead I opt for natural sweeteners such as xylitol or stevia (see p.11). The good news is these sweetners do not have the negative effects of sugar (or artificial sweeteners), so you can enjoy them guilt-free. Xylitol can be used as a direct replacement for sugar, so for ease of use I have used this in the recipes. If you want to use stevia, then be aware that you need a lot less as it is very sweet.You will need to adjust the quantity to taste or as directed by the manufacturer.
This is a great recipe for using up store-cupboard ingredients when you want to make a tasty dessert. It tastes nicer with fresh peaches but you can use tinned if out of season.
• Place the peaches in your ovenproof dish, flat side up.
• In a small bowl, mix the agave syrup with the almond extract and spoon into the centre of the peaches. Add a few raspberries in the centre (if frozen they do not have to be defrosted).
• Sprinkle with the flaked almonds.
• Place on the low rack and bake at 180°C for 20–25 minutes.
•Serve with a dollop of fat-free Greek yoghurt.
Healthy tip! This recipe uses agave syrup so you get the sweetness while keeping your blood-sugar levels balanced.
It is really nice to have the occasional treat, especially if you are watching your weight.This recipe feels like a very rich treat but is low in fat and sugar. I always opt for xylitol – stevia is good but it can be a bit hit and miss to get the right sweetness – too much and it can leave a chemical after-taste. Always use Greek yoghurt as it keeps its shape during cooking. I use Total, but some supermarkets are doing their own versions, which can be just as good.
• Melt the margarine in a saucepan. Remove from the heat, add the biscuits and combine well. Tip into a greased 20–22cm springform cake tin and press down firmly with the back of a spoon. Refrigerate while you complete the next phase.
• In a bowl, combine the egg yolks with the xylitol and beat until light and fluffy. Stir in the cream cheese and yoghurt.
• Melt the chocolate.You can do this in a bain-marie (place a bowl over a saucepan of boiling water – but don’t let the water touch the base of the bowl) or in a microwave (be careful not to overcook – about 30 seconds is enough). Once melted, combine with the creamed mixture.
• Whisk the egg whites until they form stiff peaks. Fold into the mixture, then pour over the biscuit base. Cover with foil.
• Place on the low rack and bake at 150°C for 50 minutes. Leave to cool completely in the tin before refrigerating.
• Sprinkle a little grated dark chocolate on the top before serving with some fresh raspberries and a dollop of Greek yoghurt.
Healthy tip! Nairns biscuits are suitable for those following a gluten-free diet.
As these tarts are made with filo pastry they are easier on the waistline than shortcrust pastry. I brush the pastry with coconut oil as it is a healthy option, but you can use butter if you prefer. Use silicon cupcake moulds, ramekins, individual deep cake moulds or individual tart dishes. I prefer to use ramekins or deep moulds as I like to create high pastry sides for extra crunch.
• Place half the strawberries in a food processor. Add the yoghurt and cream cheese and beat well. Transfer to a bowl and chill for at least 1 hour.
• Line six very well-greased ramekins with the filo pastry, brushing with coconut oil as you go. Make sure the pastry sheets overlap to create a sealed base. Line with baking parchment and fill with baking beans. If you don’t have baking beans, use dried pulses or uncooked rice instead.
• Place on the low rack and blind bake at 210°C for 5 minutes. Blind baking gives a head start on the cooking as pastry doesn’t always cook that well in the halogen oven.
• Remove the baking beans and baking parchment, and cook for a further 5–8 minutes until the pastry is crisp and golden.
• Leave the pastry cases to cool, then remove them very carefully from the ramekins as they are delicate.
• When ready to serve, remove the yoghurt mixture from the fridge. Carefully stir in half of the raspberry coulis – don’t over-mix, as you want a ripple effect.
• Place a few sliced strawberries in the bottom of the pastry cases and drizzle with a little of the remaining coulis.
• Spoon the yoghurt mixture into the pastry cases.
• Top with a few more strawberries and a dribble of coulis. Serve immediately.
This delicious compote can be served to accompany porridge for breakfast or as a satisfying dessert. Add a dollop of fat-free Greek yoghurt for extra creaminess.Want a quick and easy crumble? Why not crumble some delicious sweet oat biscuits over the top or add a handful of your favourite muesli.
• Place the fresh and dried fruit, apart from the blueberries, in an ovenproof dish. Add the orange juice and zest and orange wedges. Combine well.
• Place on the low rack and cook at 180°C for 15 minutes.
• Add the blueberries and syrup and combine again. Return to the oven and cook for a further 10 minutes.
• Serve hot or cold.
Did you know? Blueberries are a great source of the flavonoid anthocyanin – a powerful antioxidant that has been shown to have anti-inflammatory properties.
I love rhubarb.There’s nothing nicer than picking it fresh from the garden and making this delicious dessert. Serve with fat-free Greek yoghurt.
• Place the rhubarb in a saucepan and add the xylitol/sugar, along with 50–100ml of water. Cook gently for 5–8 minutes to soften the fruit. Pour into an ovenproof dish.
• In a bowl, combine the flour, ground almonds and oats. Rub in the low-fat spread to form a texture similar to breadcrumbs. Add the sugar and combine well.
• Pour over the fruit base, making sure it is spread evenly.
• Place on the low rack and cook at 190°C for 20 minutes.
• Serve with a dollop of yoghurt.
Did you know? If you are overweight you are over one hundred times more likely to suffer from diabetes.
A traditional autumnal treat.
• Preheat the halogen oven to 220°C or use the preheat setting.
• Wash and core the apples but do not peel them. In a small bowl, mix the agave syrup or honey with 10ml of boiling water and the cinnamon. Stir until dissolved.
• Place the apples on a baking tray or ovenproof dish and add 2 tablespoons of water to the dish. Brush the apples with the honey mixture.
• Stuff the cores of the apples with sultanas and finish with a sprinkling of brown sugar.
• Place on the low rack and bake for 20–30 minutes until soft.
• Serve with low-fat crème fraîche or natural yoghurt.
Did you know? Apples are a good source of quercetin, which can help prevent thickening of the arteries.
You will be surprised how easy these are to make. Ideal for dinner parties but also as a guilt-free pleasure.
• Divide the blueberries between four ramekins.
• In a bowl, combine the yoghurt, vanilla paste, egg yolks and cornflour together. I use a hand blender for this. Pour into the ramekins.
• Boil the kettle. Place the ramekins in the base of the halogen oven and carefully pour boiling water around the ramekins until about halfway up the sides.
• Set the temperature to 180°C and bake for 30 minutes. Lift them out and leave to cool. Refrigerate for 30 minutes before serving.
• When ready to serve, sprinkle with the sugar. Place on the high rack, making sure the dishes don’t touch the element. Set the temperature to high and caramelise the tops until they turn golden. Keep an eye on the brûlées, as they can burn!
• Serve immediately.
Did you know? Blueberries are a great source of the flavonoid anthocyanin – a powerful antioxidant that can help prevent free-radical damage.
Healthy desserts can be absolutely delicious! Okay, the inclusion of the dark chocolate is an extra incentive to give it a go!
• Thread the fruit pieces onto skewers (if using wooden ones, make sure you pre-soak them).
• Brush with a little Sweet Freedom syrup.
• Place directly on the high rack and grill at 230°C for a few minutes on each side, turning occasionally.
• Meanwhile, place the remaining ingredients in a pan over a medium heat. Gently melt and combine to form a sauce, stirring all the time to prevent burning.
• Serve the kebabs with the chocolate dipping sauce.
Did you know? Dark chocolate doesn’t spike your blood-sugar levels like dairy chocolate, but it has to have at least 70 per cent cocoa content. Eating one or two chunks of good-quality dark chocolate a day has been shown to have health benefits due to the high antioxidant content.
This is a really yummy dessert that takes minutes to prepare. It looks and tastes far more impressive than it really is and the good news is it is actually quite healthy! You can use whatever fresh fruit you like – raspberries, strawberries or a combination of berries is lovely.
• If you are using frozen berries, divide them into serving glasses to defrost. If you want to speed up the process, place them in an ovenproof dish and pop them on the low rack and heat at 200°C for 2 minutes.
• Meanwhile, mix the yoghurt and crème fraîche together in a bowl, then add the vanilla paste and stir well.
• If you are using fresh berries, divide them into serving glasses.
• Spoon over the yoghurt mixture.
• For those of you who don’t worry about calories, sprinkle enough brown sugar on top of the yoghurt to form a generous layer.
• Place on the high rack at 235°C and caramelise to form a golden layer. Do not leave the brûlées unattended as they can burn quite quickly.
• You can serve them immediately, but they are best served chilled.
NB: Xylitol does not have the same caramelising properties as sugar, so you can’t use it for the topping.
Healthy swap! For an extra-healthy topping, just add a drizzle of Sweet Freedom syrup instead of the brown sugar (no need to caramelise).
If you opt for gluten-free ginger biscuits, this recipe is suitable for those on a gluten-free diet.
• Place the pears on a browning tray flat side up. Drizzle over a small amount of honey – try to keep it in the centre of the pears so it does not run onto the tray.
• Place on the high rack and bake at 220°C for 10–15 minutes.
• Meanwhile, crush the ginger biscuits. Place them in a plastic food bag and bash with a rolling pin.
• Remove the pears from the oven and drizzle with more honey and a sprinkle of mixed spice. Cover with the crumbled ginger biscuits.
• Return to the oven and cook for a further 5–10 minutes, or until soft.
• Serve with a generous dollop of vanilla ice cream.
As these tarts are made with filo pastry they are easier on the waistline than shortcrust pastry. I brush the pastry with coconut oil as it is a healthy option, but you can use butter if you prefer. Use silicon cupcake moulds, ramekins, individual deep cake moulds or individual tart dishes. I prefer to use ramekins or deep moulds as I like to create high pastry sides for extra crunch.
• Place the apples, xylitol/sugar and 1 tablespoon of water in a saucepan and cook gently on a low/medium heat until the apple starts to soften but still hold its shape.
• Meanwhile, line four greased ramekins with the filo pastry, brushing with coconut oil as you go. Make sure the pastry sheets overlap to create a sealed base. Line with baking parchment and fill with baking beans. If you don’t have baking beans, use dried pulses or uncooked rice instead.
• Place on the low rack and blind bake at 210°C for 5 minutes. Blind baking gives a head start on the cooking as pastry doesn’t always cook that well in the halogen oven.
• Remove the baking beans and baking parchment and add a little mincemeat to each ramekin, followed by the cooked apple.
• Return to the oven and cook for a further 5–10 minutes until the pastry is crisp and golden.
• Serve with a dollop of Greek yoghurt.
Serve the stuffed apples with this delicious ricotta cream for extra indulgence.
• Wash and core the apples but do not peel them. Place them on a greased or lined baking tray.
• In a bowl, mix the bananas, nutmeg, cinnamon, lemon juice and sugar together. Fill the cores of the apples with the banana mixture.
• Place the apples on the high rack and cook at 190°C for 30–40 minutes until they are tender.
• Meanwhile, mix the ricotta and yoghurt with the vanilla, honey and cinnamon.
• Remove the apples from the oven and place on warmed plates, with a generous dollop of the ricotta cream.
Did you know? Bananas are rich in potassium and vitamins C and B6.
This is a really yummy dessert that takes minutes to prepare. It looks and tastes far more impressive than it really is and the good news is it is actually quite healthy! I love gooseberries and wish their season was longer, but I do try to freeze as many as I can so they last longer.
• Place the gooseberries in a saucepan and add the cordial. Heat very gently until the gooseberries start to pop and soften. Remove from the heat and allow to cool. Some people find gooseberries need a little sugar; personally, I like them without, but feel free to taste and add a little sugar or xylitol to taste.
• Mix the yoghurt and crème fraîche together in a bowl, then add the vanilla paste and stir well.
• Place the cooled gooseberries in individual dishes or in one larger serving dish. Spoon over the yoghurt mixture.
• For those of you who don’t worry about calories, sprinkle enough brown sugar on top of the yoghurt to form a generous layer.
• Place on the high rack at 235°C and caramelise to form a golden layer. Do not leave the brûlées unattended as they can burn quite quickly.
• You can serve them immediately but they are best served chilled.
NB: Xylitol does not have the same caramelising properties as sugar, so you can’t use it for the topping.
Healthy swap! For an extra-healthy topping, just add a drizzle of Sweet Freedom syrup instead of the brown sugar (no need to caramelise).
I am a chocolate addict, so these are a firm favourite in our house. We love these brownies warm with a dollop of fat-free Greek yoghurt or low-fat crème fraîche.They are just as good cold. Store them in an airtight container for up to four days.
• Put the oil, xylitol and eggs in a bowl and whisk until light and fluffy.
• In a cup, mix the coffee and cocoa powder with 3 tablespoons of hot water.
• Put the yoghurt and vanilla extract in a bowl and pour in the coffee mixture. Add all this to the egg mixture, then sift in the flour.
• Melt the dark chocolate in the microwave (gently for 30 seconds) or in a bain-marie, and stir into the batter.
• Pour the batter into a lined and greased 16cm square baking or brownie tray.
• Place on the low rack and bake at 190°C for 20–25 minutes.You want the brownie to be a little bit gooey in the middle, so don’t overcook it as it can go quite dry.
NB: If you are a chocolate addict, you could add some chocolate chips to the mixture. For a more chewy texture, add a small handful of chopped dates.