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Low GI Recipe: Mixed Berry-Almond Custard

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June 20, 2012 by Johanna Burani

Low GI Recipe: Mixed Berry-Almond Custard

More than a dessert after a meal, I serve this custard when I have the good fortune of having a few friends come over for an afternoon visit.  Its wholesome goodness, however, qualifies it as an excellent choice any time of day or evening.

Low GI Recipe: Mixed Berry-Almond Custard
More than a dessert after a meal, I serve this custard when I have the good fortune of having a few friends come over for an afternoon visit. Its wholesome goodness, however, qualifies it as an excellent choice any time of day or evening.
Created by:
Cuisine: Italian
Recipe type: Healthy Dessert
Ingredients
  • 1 cup fresh strawberries, washed , drained, quartered
  • 1 cup fresh blueberries, washed, drained
  • 1 cup blackberries or raspberries, washed, drained
  • 1 can (12 oz) evaporated fat free milk, well shaken
  • 2 whole eggs
  • 4 egg whites or ½ cup egg substitute
  • 2 tablespoons canola oil
  • ¼ cup amber agave nectar
  • ½ teaspoon vanilla extract
  • ½ teaspoon almond extract
  • ½ cup almond flour
  • 2 tablespoons coarsely chopped toasted almonds (optional)
Instructions
  1. Preheat oven to 350 degrees F.
  2. Evenly coat a 9½-inch pyrex pie plate with vegetable spray. Add all the berries and set aside.
  3. Pour all remaining ingredients (evaporated fat free milk through almond flour) into a blender. Pulse approximately 20 times, or until all ingredients are well mixed.
  4. Pour mixture evenly over berries. Sprinkle toasted almonds on top if using. Place pie pan on a cookie sheet and bake for 55 minutes. Custard is done when a knife comes out clean when inserted.
  5. Allow to cool thoroughly on a cookie rack then refrigerate for at least 1 hour before serving. Dust with confectioner’s sugar if desired.
Nutrition Information
Calories: 187 Fat: 8g Saturated fat: 1g Carbohydrates: 19g Fiber: 3g Protein: 8g Cholesterol: 53mg

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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