Losing weight is so much about changing your mindset – taking the first step and then sticking with it. But for many, cutting out daily treats such as that afternoon slice of cake with your cup of tea is a difficult step. Chocolate, cookies, cakes and puddings are comfort foods and I know just how easy it is to munch through a packet of biscuits without even thinking about it! But, although it can be tough at times, you have to commit to losing weight to get the results. To help when sugar cravings strike, I’ve come up with lower calorie versions of some of my favourite sweet things and I’d like to share them with you.
The recipes in this chapter make use of a lot of fruit (and some veg!), which introduces a lovely natural sweetness, without the empty calories of refined sugar. I have also used some low-fat alternatives, swapping full-fat milk for skimmed and double cream for light cream alternatives, and I make use of sweeteners to reduce the amount of regular sugar, or replace it altogether. Simple changes like this can instantly cut down on calories without compromising on taste.
There are some intense flavours at play here, such as a splash of aromatic rosewater in my creamy rice pudding here, ground mace in the French apple tarts, a little cardamom in the courgette cake and beautifully contrasting coffee and chocolate in the custard pots.
Complementary textures help make a really satisfying treat too. Try the Vanilla and strawberry cheesecake with its creamy quark topping and crisp biscuit base, or the generously spiced Carrot cake with its smooth, rich frosting.
It is possible to enjoy the occasional delicious pudding while watching your weight – it’s all about moderation and balance, and looking for clever ways to pack in flavour without piling on the calories. You really can have your cake and eat it, only perhaps less often than you used to!
Baked Bramley apples and custard
Bramleys are the perfect apples for baking as they retain their flavour well and have a lovely, fluffy texture. This is such an easy pud, not least because you don’t have to make the custard from scratch. The deep spices and amaretti biscuits give it some really big flavours.
Serves: 4
Calories: 240 per serving
75g sachet low-fat instant custard powder
400ml skimmed milk
4 large Bramley apples
40g amaretti biscuits, crushed
Finely grated zest of 1 orange
30g raisins
1 tsp ground allspice
½ tsp ground ginger
½ tsp ground cardamom
1 tbsp soft light brown sugar
1. Preheat the oven to fan 160°C/gas 3.
2. Tip the custard powder into a large heatproof jug. Heat the milk in a small pan to just below the boil, then pour onto the custard powder, whisking until smooth. Set aside.
3. Prise out the core from each apple using an apple corer, making the hole a little bigger so that you have enough room for the filling.
4. In a small bowl, mix together the crushed amaretti biscuits, orange zest, raisins and spices.
5. Pour the custard into a small roasting dish. Place the apples in the dish and spoon the filling into the cavities. Bake in the oven for 20 minutes, then sprinkle with brown sugar and bake for a further 15 minutes.
6. Serve each stuffed baked apple with a portion of the hot custard.
Baked Bramley apples and custard
Rice pudding with rosewater and raspberries
This is a sophisticated low-cal version of the ever-popular creamy dessert. The exotic combination of rosewater, cardamom and vanilla ensures you won’t need much of this indulgent pud to make you feel you’ve had something truly special.
Serves: 4
Calories: 290 per serving
200g pudding rice
800ml skimmed milk
4 tsp granulated sweetener
1 vanilla pod, split and seeds scraped
¼ tsp ground cardamom
200g raspberries
4–6 drops of rosewater, or to taste
60ml light single cream alternative
Dried rose petals, to finish (optional)
1. Preheat the oven to fan 190°C/gas 5.
2. Spread the rice out on a baking tray and toast in the oven for 15–20 minutes, until lightly browned.
3. Tip the rice into a medium saucepan and add the milk, sweetener, vanilla seeds and cardamom. Bring to a simmer over a medium heat.
4. Simmer gently, stirring frequently, for around 20–30 minutes until the rice is cooked and the mixture has thickened. To test, taste a few grains – they should be tender but still with a little bite. It’s important to keep stirring regularly so the mixture doesn’t stick to the bottom of the pan.
5. Set aside 16 raspberries to finish. Stir the remaining raspberries and the rosewater through the rice pudding, then stir through the ‘cream’.
6. Serve the rice pudding in small serving bowls. Top each with 4 raspberries and a sprinkling of dried rose petals, if you like.
THE LOWDOWN Toasting the rice in the oven first gives an extra nutty layer of flavour. When you’re on a diet, it’s all about looking for ways to keep flavours interesting so you don’t feel deprived.
Rice pudding with rosewater and raspberries
French apple tarts with mace
Light, fruit-based puddings like this satisfy those sweet cravings while contributing to your ‘five-a-day’. These tarts also work well with pears or plums.
Serves: 4
Calories: 325 per serving
265 without the yoghurt
200g ready-rolled light puff pastry
2 tbsp apricot jam
2 large sharp-tasting, green eating apples (300g in total)
1 tbsp semi-skimmed milk
2 tsp granulated sweetener
½ tsp ground cinnamon
½ tsp ground mace
For the yoghurt
125g Greek yoghurt (0% fat)
2 tbsp maple syrup
2 tsp chia seeds
1. For the yoghurt, in a small bowl, mix together the yoghurt, maple syrup and chia seeds. Cover and chill in the fridge for 2 hours, or overnight if you have the time.
2. Preheat the oven to fan 200°C/gas 6. Line a baking tray with baking parchment.
3. Cut the puff pastry into 4 equal pieces, about 10 x 13cm. Lay them on the lined baking tray.
4. Divide the jam between the 4 pieces of pastry and spread out with the back of a spoon, leaving a 1cm clear margin all the way around.
5. Quarter the apples, cut out the core, then slice thinly. Lay the apple slices, overlapping, on top of the jam. Brush the exposed edges of the pastry with the milk.
6. Mix together the sweetener, cinnamon and mace, then sprinkle liberally over each apple tart. Bake in the oven for 15–20 minutes until the pastry is golden brown and crispy.
7. Serve the apple tarts with a generous spoonful of the flavoured yoghurt on the side.
French apple tarts with mace
Jelly trifle with toasted fennel
Most jellies contain a lot of added sugar but this version uses cranberry juice and orange, for their natural sweetness as well as the all-important layers of flavour they add. Do check the calorie content of the sponge fingers as they can vary quite a lot – look for those that are 25 calories each.
Serves: 4
Calories: 140 per serving
6 sheets of leaf gelatine
600ml no-added-sugar cranberry juice
8 basil leaves, chopped (save the stalks)
Finely grated zest and juice of 1 small orange
6 sponge fingers, halved
300g mixed berries
200ml low-fat custard
For the topping
75ml half-fat crème fraîche
½ tsp granulated sweetener
1 tsp fennel seeds, toasted and crushed
1. Place the gelatine in a shallow dish, cover with cold water and leave to soak for about 5 minutes.
2. Meanwhile, heat the cranberry juice with the reserved basil stalks in a saucepan over a medium heat. When it begins to simmer, take off the heat. Immediately lift the gelatine out of the water and add it to the hot liquid, stirring until dissolved, then add the orange zest, orange juice and basil leaves.
3. Leave to cool, then pass the mixture through a sieve into a jug.
4. Place 3 sponge-finger halves in each of four 400ml serving glasses. Pour on just enough liquid jelly to cover them and leave to set in the fridge for 1½ hours. (Keep the rest of the jelly at room temperature, so it stays liquid.)
5. Once the jelly has set, spoon the berries evenly on top. Carefully pour on the rest of the liquid jelly and place in the fridge to set for at least 5 hours, ideally overnight.
6. For the topping, whisk the crème fraîche with the sweetener and half the toasted fennel seeds.
7. When the jellies have set, spoon the custard on top of them to cover completely. Add a spoonful of crème fraîche and sprinkle with the remaining toasted fennel seeds to serve.
Jelly trifle with toasted fennel
Frozen red fruit yoghurt and basil
This is like an instant, frozen, fruity ice cream – full of flavour and texture but fat-free, as it uses 0% Greek yoghurt and frozen bananas instead of cream. Basil pairs really well with berries, but you could also use fresh mint.
Serves: 2
Calories: 175 per serving
250g Greek yoghurt (0% fat)
250g frozen mixed berries
50g frozen sliced banana
1 tbsp agave
12 basil leaves
To finish
50g mixed fresh berries
Freshly ground black pepper (optional)
1. Using a jug blender or food processor, blend the yoghurt, frozen berries, frozen banana, agave and basil leaves together until smooth. The mixture will be very thick so you may need to scrape down the sides with a rubber spatula.
2. Spoon the frozen yoghurt mix into small serving bowls and serve straight away, topped with the fresh berries. A little pepper on top won’t go amiss.
THE LOWDOWN Frozen berries are great to have on hand for instant puddings and smoothies. Frozen mango would also work well – just remember that it is higher in natural fruit sugar.
Frozen red fruit yoghurt and basil
Coffee and chocolate custard pots
This easy, no-fuss mocha dessert is ideal to make in advance and it tastes like a truly indulgent treat. The chocolate, espresso, cardamom and orange zest introduce some luxurious layers of intense flavour. Using ready-made low-fat custard as the base instead of double cream is a clever time-saver, as well as a calorie-saver!
Serves: 4
Calories: 155 per serving
400ml low-fat custard
60g dark chocolate (70% cocoa solids), broken into pieces
40ml strong espresso coffee
Finely grated zest of ½ orange
¼ tsp ground cardamom
To finish
25ml squirty light cream
¼ tsp cocoa powder
1. Gently heat the custard in a saucepan over a medium heat. Add the chocolate followed by the espresso, orange zest and cardamom. Stir until the chocolate has melted, then pass the mixture through a sieve into a jug.
2. Pour into four 125ml individual pots or serving bowls and place in the fridge to firm up for at least 3 hours – it won’t set completely firm.
3. Remove from the fridge and top with some light squirty cream and a dusting of cocoa.
Coffee and chocolate custard pots
Tropical cheesecake pots
You can make this easy dessert at any time, since tropical fruits are available all year round. Quark is a low-fat dairy product that has a wonderful acidity; here it balances the sweetness of the fruit, while adding a creamy texture to the topping.
Serves: 4
Calories: 255 per serving
2 sheets of leaf gelatine
4 light digestive biscuits
Finely grated zest and juice of 1 lime
2 tbsp granulated sweetener
150g light cream cheese
250g quark
150g Greek yoghurt with honey
1 vanilla pod, split and seeds scraped
For the topping
150g mango, diced
100g pineapple, diced
1 large passion fruit, halved
1. Place the gelatine leaves in a shallow dish, cover with cold water and leave to soak for about 5 minutes.
2. Meanwhile, put the biscuits into a strong plastic bag and bash with a rolling pin to crush to crumbs. Divide between four small glasses.
3. Heat the lime juice and 1 tbsp sweetener in a small pan over a medium heat. When hot, take the pan off the heat. Immediately lift the gelatine out of its water and add it to the hot liquid, stirring until dissolved. Leave to cool until barely tepid.
4. In a large bowl, whisk the cream cheese, quark, yoghurt, lime zest, remaining 1 tbsp sweetener and the vanilla seeds together until smooth. Whisk in the cooled gelatine mixture.
5. Spoon on top of the biscuit bases in the serving glasses and spread evenly. Chill in the fridge to set for at least 2 hours.
6. For the topping, mix the mango and pineapple together and spoon on top of the cheesecake pots. Finish with the passion fruit pulp and seeds.
Tropical cheesecake pots
Vanilla and strawberry cheesecake
For the base, this cheesecake uses amaretti and light rich tea biscuits instead of the usual digestive biscuits – so it’s lower in cals but also has much more flavour. The topping is deliciously light and creamy as it’s made from quark – a great ingredient for lower calorie desserts. You can keep the cheesecake in the fridge for up to 4 days.
Serves: 10–12
Calories: 165–140 per serving
For the biscuit base
75g amaretti biscuits, crushed
75g light rich tea biscuits, crushed
A pinch of sea salt
50g half-fat margarine, melted
For the filling
3 sheets of leaf gelatine
Finely grated zest of 1 lemon and the juice of 2 lemons (70ml)
4 tbsp granulated sweetener
500g quark
250g ricotta
2 vanilla pods, split and seeds scraped
For the topping
200g strawberries, halved
1. Place the gelatine leaves for the filling in a shallow dish, cover with cold water and leave to soak for about 5 minutes.
2. For the base, in a bowl, stir together the crushed amaretti and rich tea biscuits with a pinch of salt, then mix in the melted margarine. Press the mixture evenly and firmly into the base of a lined 20cm springform cake tin. Place in the fridge to chill.
3. To make the filling, heat the lemon juice with 1 tbsp sweetener in a small pan over a medium heat. When it is hot, take off the heat. Immediately lift the gelatine out of its water and add it to the hot liquid, stirring until dissolved. Leave to cool until barely tepid.
4. In a large bowl, beat together the quark, ricotta, lemon zest, vanilla seeds and remaining sweetener, then whisk in the lemon juice and gelatine mixture.
5. Pour the filling over the biscuit base and smooth the surface. Place in the fridge to set for at least 4 hours, or overnight.
6. To serve, loosen the cheesecake from the tin: if necessary, wave a cook’s blowtorch briefly around the outside before releasing the springform clip. Place the cheesecake on a serving plate and top with the strawberries. Cut into slices to serve.
THE LOWDOWN Quark is naturally low in fat and sugar, yet high in protein – helping you to feel full for longer.
Vanilla and strawberry cheesecake
Courgette and cardamom cake
Like the carrots in a carrot cake, courgette keeps this delicious cake lovely and moist. A light cream cheese and lime icing provides a refreshing contrast. The cake will keep in the fridge for a couple of days – just bring it to room temperature before serving to enjoy it at its best.
Serves: 8
Calories: 365 per serving
Sunflower oil spray
250g half-fat margarine
100g caster sugar
4 tbsp granulated sweetener
3 large free-range eggs
250g self-raising flour
1 tsp bicarbonate of soda
1 tsp ground cardamom
1 vanilla pod, split and seeds scraped
Finely grated zest of 2 limes
200g courgettes, grated
For the icing
100g icing sugar
1 tbsp light cream cheese
1 tbsp lime juice
To finish
Grated zest of 1 lime
1. Preheat the oven to fan 180°C/gas 4. Spray a 900g (2lb) non-stick loaf tin with a few sprays of oil.
2. Using a stand mixer or electric hand whisk and large bowl, cream together the margarine, caster sugar and sweetener until light and fluffy. Add the eggs, one at a time, beating well after each addition.
3. Sift the flour, bicarbonate of soda and ground cardamom together over the mixture, add the vanilla seeds and lime zest and fold in gently, using a spatula, until just combined. Lastly, fold in the grated courgettes.
4. Spoon the cake mixture into the prepared tin and gently level the surface. Bake on the middle shelf of the oven for 50–60 minutes. To test, insert a skewer into the middle of the cake: it should come out clean; if not give it a little longer.
5. Once cooked, leave the cake to cool in the tin for 5 minutes, then transfer to a wire rack to cool completely.
6. To make the icing, in a bowl, whisk the icing sugar, cream cheese and lime juice together until smoothly combined.
7. Spread the icing on top of the cake and sprinkle with the lime zest. Cut into 8 thick slices to serve.
Courgette and cardamom cake
Carrot cake
This delicious cake is packed with extra flavours from the raisins, orange zest, vanilla, cinnamon, nutmeg, pepper and mace. For a lighter, but still creamy, alternative to the traditional full-fat frosting, quark is whipped with vanilla and a little reduced-fat cream cheese. The cake will keep in the fridge for up to 3 days, but bring it to room temperature before serving.
Serves: 8–10
Calories: 270–215 per serving
300g carrots, grated
50g raisins
Finely grated zest of 1 orange
250g self-raising flour
1 tsp bicarbonate of soda
1 tsp baking powder
½ tsp sea salt
2 tsp ground cinnamon
1 tsp freshly grated nutmeg
1 tsp ground mace
½ tsp freshly finely ground black pepper
50g butter
25g soft dark brown sugar
4 tsp granulated sweetener
80ml skimmed milk
2 large free-range eggs, beaten
1 vanilla pod, split and seeds scraped
For the frosting
150g quark
100g light cream cheese
2–3 tsp granulated sweetener
1 vanilla pod, split and seeds scraped
1. Preheat the oven to fan 180°C/gas 4. Line a deep 20cm cake tin with baking parchment.
2. In a large bowl, mix the grated carrots together with the raisins, orange zest, flour, bicarbonate of soda, baking powder, salt and spices, using a wooden spoon.
3. In a small pan over a medium heat, melt the butter with the brown sugar and sweetener. Take the pan off the heat and stir in the milk, then whisk in the beaten eggs and vanilla seeds.
4. Make a well in the middle of the dry ingredients, pour in the egg mixture and stir to combine. Spoon the mixture into the prepared cake tin and bake for 30–35 minutes until cooked. To test, poke a skewer or a knife into the middle: it should come out clean.
5. Leave the cake to cool slightly in the tin for a few minutes, then turn out and place on a wire rack. Leave to cool completely.
6. To make the frosting, whisk the quark, cream cheese, sweetener and vanilla seeds together in a small bowl to combine.
7. Spread the frosting over the top of the cooled cake, using a palette knife. Cut into slices to serve.
Carrot cake
Spiced banana and raisin loaf
If you fancy something sweet without the hefty calories of a regular piece of cake, this tasty alternative to banana bread is a great option. Extra banana replaces the usual creamed butter and sugar, and warming spices give it plenty of flavour.
Serves: 8
Calories: 290 per serving
Sunflower oil spray
3 very ripe bananas (250g peeled weight)
½ tsp ground cinnamon
½ tsp ground cardamom
1 tsp ground mixed spice
75ml sunflower oil
1 tbsp vanilla extract
3 large free-range eggs, beaten
250g self-raising flour
1 tsp baking powder
1 tsp salt
25g soft light brown sugar
2 tbsp granulated sweetener
40g raisins
1. Preheat the oven to fan 180°C/gas 4. Spray a 900g (2lb) loaf tin with a few sprays of oil.
2. In a bowl, mash the bananas with a fork until smooth. Add the spices, oil, vanilla extract and beaten eggs and mix until evenly combined.
3. In a separate, large bowl, mix together the flour, baking powder, salt, sugar, sweetener and raisins. Pour in the spiced banana mixture and mix until just combined.
4. Pour the mixture into the prepared loaf tin and spread evenly. Bake on the middle shelf of the oven for 35–40 minutes. To test, insert a skewer into the middle of the cake: it should come out clean; if not give it a little longer.
5. Once the tea loaf is cooked, leave it to cool in the tin for 5 minutes, then transfer to a wire rack and allow to cool completely.
6. Cut the tea loaf into 8 thick slices to serve.
Spiced banana and raisin loaf
Popcorn bars
Dark chocolate and salted popcorn are strong, intense, contrasting flavours, which work well together in this sweet treat. A good standby to keep in a jar.
Makes: 20
Calories: 90 per bar
200g dark chocolate (70% cocoa solids), broken into pieces
50g puffed rice cereal
40g salted popcorn
50g dried cranberries, halved
50g large marshmallows, quartered
1. Line a 20cm square baking tin with two layers of cling film.
2. Melt the chocolate in a heatproof bowl over a pan of barely simmering water, making sure the bottom of the bowl is not touching the water.
3. Meanwhile, put the cereal, popcorn, cranberries and marshmallows into a bowl and mix well.
4. While the chocolate is still warm, and working quickly, pour it onto the cereal mixture and stir with a rubber spatula until everything is coated.
5. Transfer the mixture to the lined baking tin and press down well. Cover with cling film and place in the fridge to set for a minimum of 2 hours.
6. Turn out onto a board and cut into 20 squares, to enjoy when you get a sweet craving. The bars will keep for up to a week in the fridge.
THE LOWDOWN The percentage on a chocolate bar tells you how much pure cacao is in it. A higher percentage doesn’t always guarantee a darker chocolate, but it does guarantee a less sugary one, so if you’re watching your sugar intake then go for a chocolate with a higher percentage.
Popcorn bars
Watermelon ice lollies
On a hot day, what could be more refreshing than these appealing fresh fruit lollies? They are simple to make; you just need an ice-lolly mould and some lolly sticks.
Makes: 8
Calories: 35 per lolly
300g seedless watermelon chunks
100g strawberries, hulled
8 mint leaves
1 tbsp agave
3–4 ripe kiwi fruit, peeled
1. Have ready an 8-mould (each 75ml) ice-lolly tray and 8 wooden ice lolly sticks.
2. Using a jug blender or food processor, blend the watermelon, strawberries, mint and agave together until smooth.
3. Slice 1 kiwi into 8 slices. Lay one slice of kiwi in each ice-lolly mould, pressing it up against the side of the mould. Pour the watermelon purée into the moulds, dividing it evenly and leaving a 1.5cm depth for the kiwi layer (which will be added later).
4. Put the top of the iced lolly mould on and poke a wooden lolly stick into each one. Place in the freezer for 3 hours.
5. Blend the remaining kiwi fruit until smooth – you will need 160g in total.
6. Remove the frozen lollies from the freezer and spoon the kiwi mixture into each mould. Return to the freezer for 2 hours or until completely set.
7. Run a little warm water over the moulds to release the ice lollies. Remove them from the moulds and enjoy.
Watermelon ice lollies