For many people a meal is not complete without a pud. And just because you are reducing your intake of cholesterol doesn’t mean depriving yourself of all your favourite and sinful afters.
I have created recipes for everything from Spotted Dick to profiteroles for you to enjoy. But if you don’t fancy a full-blown dessert, treat yourself to some exotic fresh fruit, carefully prepared and presented prettily on a plate with a dollop of the lowest-fat crème fraîche, fromage frais or vanilla yoghurt on the side to dip into ... heaven!
Spotted Dick
Serves 4
very low saturated fat – very low cholesterol – high fibre
50 g/2 oz/½ cup self-raising (self-rising) wholemeal flour
50 g/2 oz/½ cup self-raising white flour
5 ml/1 tsp baking powder
75 g/3 oz/1/3 cup sunflower or olive oil spread
100 g/4 oz/2 cups fresh wholemeal breadcrumbs
1.5 ml/¼ tsp ground cinnamon
50 g/2 oz/¼ cup caster (superfine) sugar
150 g/5 oz/scant 1 cup mixed dried fruit
(fruit cake mix) or raisins
2 egg whites, lightly beaten
100 ml/3½ fl oz/6½ tbsp skimmed milk
A very little sunflower oil for greasing
Low-fat Custard, to serve
1 Mix the flours and baking powder together in a bowl.
2 Rub in the spread and mix in the breadcrumbs, cinnamon, sugar and fruit.
3 Add the egg whites and mix with enough milk to form a soft, dropping consistency.
4 Turn into a 1.2 litre/2 pt/5 cup pudding basin, lightly greased with a very little sunflower oil.
5 Cover with a double thickness of greaseproof (waxed) paper or foil, twisting and folding under the rim to secure.
6 Place on an old saucer in a saucepan with enough boiling water to come halfway up the sides of the basin, or in a steamer over a pan of boiling water, then cover and steam for 2½ hours.
7 Turn out and serve with Low-fat Custard.
Rich and Creamy Brown Rice Pudding
Serves 4
very low saturated fat – very low cholesterol – high fibre
50 g/2 oz/¼ cup brown round-grain rice
450 ml/¾ pt/2 cups water
30 ml/2 tbsp caster (superfine) sugar
420 g/15 oz/1 large can of low-fat evaporated milk
1.5 ml/¼ tsp grated nutmeg
1 Rinse the rice and place in a saucepan with the water. Bring to the boil, reduce the heat and simmer gently for 20 minutes.
2 Stir in the sugar and evaporated milk. Turn into a fairly shallow ovenproof dish.
3 Dust with nutmeg, then place in a preheated oven at 180ºC/350ºF/gas mark 4 for about 2–2½ hours or until creamy and golden brown and the rice is tender but nutty. Serve warm.
Baked Apples
Serves 4
almost no saturated fat – no cholesterol – high fibre
4 even-sized cooking (tart) apples
60 ml/4 tbsp mixed dried fruit (fruit cake mix)
20 ml/4 tsp clear honey
30 ml/2 tbsp water
Low-fat Custard, to serve
1 Cut out the central core from each apple and slit the skin round the centre with the point of a sharp knife to prevent bursting during cooking.
2 Fill with the dried fruit, packing in firmly. Stand the fruit in a baking dish.
3 Put a teaspoon of honey over each apple and add the water to the dish. Bake in a preheated oven at 190ºC/375ºF/gas mark 5 for about 50 minutes until the fruit is tender. Serve hot with Low-fat Custard.
The Lightest Egg Custard
Serves 4
very low saturated fat – low cholesterol – no fibre
1 whole egg
2 egg whites
600 ml/1 pt/2½ cups skimmed milk
30 ml/2 tbsp caster (superfine) sugar
A little sunflower or olive oil spread for greasing
A little grated nutmeg
1 Whisk the egg with the egg whites to mix thoroughly.
2 Bring the milk just to the boil, then whisk into the eggs. Stir in the sugar until dissolved.
3 Lightly grease a 900 ml/1½ pt/3¾ cup ovenproof dish. Pour in the custard and dust with nutmeg.
4 Stand the dish in a roasting tin (pan) and add enough hot water to come halfway up the sides of the dish. Bake in a preheated oven at 160ºC/325ºF/gas mark 3 for about 1 hour until set. Serve warm or cold.
Profiteroles with Hot Chocolate Sauce
Serves 4
low saturated fat – low cholesterol – high fibre
65 g/2½ oz/good ½ cup wholemeal flour
25 g/1 oz/2 tbsp sunflower or olive oil spread
150 ml/¼ pt/2/3 cup water
2 egg whites
150 ml/¼ pt/2/3 cup low-fat whipping cream
Finely grated rind of 1 orange (optional)
1 quantity of Hot Chocolate Sauce
1 Sift the flour into a bowl. Add the bran left behind in the sieve (strainer).
2 Put the spread and water in a saucepan and heat until the fat melts.
3 Add the flour all at once and beat with a wooden spoon until the mixture is smooth and leaves the sides of the pan clean.
4 Remove from the heat and cool slightly.
5 Whisk the egg whites until stiff. Beat a little egg white into the paste to soften it, then fold in the remainder with a metal spoon.
6 Put spoonfuls of the mixture well apart on a baking (cookie) sheet, lined with non-stick baking parchment.
7 Bake in a preheated oven at 200ºC/400ºF/gas mark 6 for 15 minutes, turn them over and bake for a further 10 minutes until crisp and golden. Transfer to a wire rack, make a slit in the side of each to allow the steam to escape and leave to cool.
8 Whip the cream until peaking and add the orange rind, if using. Scoop any remaining soft dough out of each profiterole, then fill with the cream.
9 Pile into dishes and spoon the hot chocolate sauce over.
Light Brûlée
Serves 4
very low saturated fat – low cholesterol – no fibre
1 quantity of The Lightest Egg Custard
45 ml/3 tbsp caster (superfine) sugar
1 Prepare the egg custard. When cooked, leave to cool, then chill.
2 Sprinkle the top liberally with the caster sugar to cover completely. Place under a preheated grill (broiler) until the sugar melts and caramelises. Leave until cold, then chill again before serving.
Banana Pudding
Serves 4
very low saturated fat – very low cholesterol – high fibre
50 g/2 oz/¼ cup sunflower or olive oil spread
45 ml/3 tbsp clear honey
1 egg
30 ml/2 tbsp skimmed milk
30 ml/2 tbsp sultanas (golden raisins)
2 bananas, thickly sliced
75 g/3 oz/¾ cup self-raising (self-rising) wholemeal flour
5 ml/1 tsp baking powder
2.5 ml/½ tsp ground cinnamon
Hot Lemon Sauce, to serve
1 Beat the spread and honey together until fluffy.
2 Beat in the egg, milk and sultanas and fold in the bananas.
3 Sift the flour, baking powder and cinnamon over the surface, then sprinkle in the bran left in the sieve (strainer).
4 Fold in lightly with a metal spoon.
5 Wet a 450 g/1 lb loaf tin (pan) and line with non-stick baking parchment. Add the banana mixture and level the surface.
6 Bake in a preheated oven at 180ºC/350ºF/gas mark 4 for about 40 minutes until risen and golden and a skewer comes out clean when inserted in the centre.
7 Turn out on to a serving dish, remove the paper and serve sliced with Hot Lemon Sauce.
Mulled Claret Jelly
Serves 6
no saturated fat – no cholesterol – no fibre
450 ml/¾ pt/2 cups claret or other full-bodied red wine
30–45 ml/2–3 tbsp clear honey
1 piece of cinnamon stick
3 cloves
2 lemon slices
1 orange
15 ml/1 tbsp powdered gelatine
1 Put the wine, 30 ml/2 tbsp of the honey, the cinna-mon stick, cloves and lemon slices in a saucepan.
2 Squeeze the juice from the orange into a measuring jug and make up to 150 ml/¼ pt/2/3 cup with water. Add the orange shells to the wine.
3 Sprinkle the gelatine over the orange juice mixture in the measuring jug and leave to soften for 5 minutes.
4 Meanwhile, bring the wine to the boil, reduce the heat and simmer gently for 5 minutes. Remove from the heat.
5 Tip the softened gelatine mixture into the wine and stir until completely dissolved.
6 Strain into a 600 ml/1 pt/2½ cup wetted mould or pour into an attractive glass dish. Leave until cold, then chill until set.
7 If using a mould, dip it briefly in hot water, then turn out on to a serving dish. Serve completely plain.
Strawberry Cheese Baskets
Serves 6
very low saturated fat – very low cholesterol – low fibre
3 sheets of filo pastry (paste)
25 g/1 oz/2 tbsp sunflower or olive oil spread, melted
100 g/4 oz/½ cup strawberry-flavoured low-fat fromage frais
100 g/4 oz small ripe strawberries, hulled
30 ml/2 tbsp redcurrant jelly (clear conserve)
15 ml/1 tbsp water
1 Lay a sheet of pastry on a board and brush very lightly with the melted spread.
2 Fold in half, then half again and brush again. Cut the rectangle into two squares. Repeat with the remaining pastry.
3 Carefully press into six individual flan tins (pie pans).
4 Brush with the remaining spread.
5 Bake in a preheated oven at 190ºC/375ºF/gas mark 5 for 15 minutes until crisp and golden. Transfer to a wire rack and leave to cool.
6 Fill with fromage frais and top with the strawberries.
7 Melt the redcurrant jelly with the water. Brush all over the strawberries to glaze. Serve within 1 hour.
Mocha Mousse
Serves 4
very low saturated fat – very low cholesterol – no fibre
10 ml/2 tsp powdered gelatine
150 ml/¼ pt/2/3 cup hot black coffee
50 g/2 oz/½ cup low-fat drinking
(sweetened) chocolate powder
30 ml/2 tbsp caster (superfine) sugar
420 g/15 oz/1 large can of low-fat evaporated milk, well chilled
A little extra chocolate powder for dusting
1 Sprinkle the gelatine over the hot coffee. Stir until completely dissolved.
2 Stir in the drinking chocolate and sugar until dissolved. Leave until cold, then chill until the consistency of egg white.
3 Whisk the evaporated milk until really thick and fluffy.
4 Whisk in the coffee and chocolate mixture. Turn into four serving dishes and chill until set.
5 Dust with a little extra chocolate powder before serving.
Honeyed Kiwis and Oranges
Serves 6
Almost no saturated fat – no cholesterol – some fibre
4 oranges
45 ml/3 tbsp clear honey
45 ml/3 tbsp water
300 ml/½ pt/1¼ cups apple juice
4 kiwi fruit
1 Over a saucepan, pare off all the rind from the oranges. Put the rind in the saucepan. Slice the fruit and place in a glass bowl.
2 Add the honey and water to the saucepan. Bring to the boil and boil for 2 minutes.
3 Remove from the heat and stir in the apple juice. Leave until cold, then strain over the oranges.
4 Peel and slice the kiwi fruit and add to the oranges. Stir gently, then chill until very cold.
Apricot-stuffed Pancakes
Serves 6
very low saturated fat – very low cholesterol – high fibre
1 quantity of Oat Bran and Wholemeal Pancakes
410 g/14 oz/1 large can of apricot halves in natural juice
10 ml/2 tsp arrowroot
15 ml/1 tbsp apricot brandy (optional)
100 g/4 oz/½ cup low-fat plain or apricot-flavoured fromage frais
30 ml/2 tbsp toasted flaked (slivered) almonds
1 Make the pancakes and leave to cool.
2 Strain the juice from the apricots into a saucepan. Chop the fruit.
3 Blend the arrowroot into the juice and add the brandy, if using. Bring to the boil, stirring until thickened and clear. Remove from the heat and leave to cool.
4 Stir in the chopped fruit.
5 Spread each pancake with a little fromage frais. Fold into quarters to make a cone shape. Place two on each serving plate. Gently lift up the top flap of each pancake and spoon in the apricot mixture.
6 Scatter the almonds over before serving.
Tropical Fruit Salad
Serves 6
Almost no saturated fat – no cholesterol – fairly high fibre
300 ml/½ pt/1¼ cups apple juice
1 ripe mango
1 passion fruit
1 small fresh pineapple
2 star fruit
2 kiwi fruit
1 pomegranate
1 Pour the juice into a plastic container with a lid.
2 Peel the mango, mark into small cubes, cutting right through to the stone (pit). Cut the flesh off the stone.
3 Halve the passion fruit and scoop the seeds into the container.
4 Cut the green top off the pineapple, then cut off all the peel. Cut the pineapple into slices, remove any hard core and cut into chunks. Add to the container.
5 Wipe and slice the star fruit, so you have star-shaped slices. Add to the container.
6 Peel and slice the kiwi fruit.
7 Quarter the pomegranate. Bend back the skin, then carefully loosen the juicy seeds and add to the container. Discard any white pith. Cover the container and chill for at least 1 hour to allow the flavours to develop fully. Turn into a glass serving dish and serve very cold.
Melon with Minted Raspberry Drizzle
Serves 4
almost no saturated fat – no cholesterol – low fibre
1 honeydew melon
320 g/12 oz/1 medium can of raspberries in natural juice
15 ml/1 tbsp chopped mint
A few small sprigs of mint, to decorate
1 Cut the melon into eight wedges. Scoop out the seeds, then cut off the rind. Cover and chill.
2 Drain off the juice from the raspberries, then purée the fruit in a blender or food processor with the chopped mint. Pass the purée through a sieve (strainer) into a measuring jug. Thin with enough of the juice to form a smooth, pouring consistency. Chill until ready to serve.
3 Lay the melon on serving plates. Drizzle the raspberry sauce over the centres of the melon wedges and decorate each with a small sprig of mint.
Poached Pears in Cider
Serves 4
very low saturated fat – no cholesterol – fairly high fibre
4 ripe dessert pears
15 ml/1 tbsp chopped mixed nuts
15 ml/1 tbsp fresh wholemeal breadcrumbs
10 ml/2 tsp clear honey
300 ml/½ pt/1¼ cups medium cider
1 clove
4 angelica ‘leaves’ to decorate
1 Peel the pears and cut out a cone-shaped core at the base of each.
2 Mix the nuts with the breadcrumbs and honey and press firmly into the holes.
3 Stand the pears in a casserole dish (Dutch oven) and pour the cider over. Add the clove.
4 Cover and cook in a preheated oven at 160ºC/ 325ºF/gas mark 3 for 45 minutes, basting occasionally.
5 Remove from the oven and leave to cool. Chill until ready to serve.
6 Carefully transfer the fruit to four serving dishes. Spoon the syrup around and press an angelica ‘leaf’ into the top of each.