A winning Rooibos recipe!
500 g sweet apples with the skin, cut into wedges
100 ml strong Rooibos tea
1 cinnamon stick
1 cup (250 ml) buttermilk
100 ml low-fat milk
1 tbsp (15 ml) vanilla essence
1 tbsp (15 ml) finely grated lemon rind
¼ cup (60 ml) ground almonds
100 ml cake flour
½ tsp (2,5 ml) baking powder
1 tbsp (15 ml) sugar (optional)
½ tbsp (7,5 ml) ground mixed spice
1 tsp (5 ml) icing sugar (optional) mixed with a pinch of ground mixed spice
175 ml plain low-fat yoghurt
- Preheat oven to 200 ˚C. Place apples, tea and cinnamon stick in a saucepan. Simmer for 7-10 minutes or until just tender. Spoon apples and tea into a lightly greased oven dish.
- Beat buttermilk, milk, vanilla, eggs and lemon rind together. Stir in almonds, flour, baking powder, sugar (optional) and mixed spice to form a runny batter. Pour over the apples.
- Bake for 30-40 minutes or until golden brown and cooked.
Serve immediately with a light dusting of the icing sugar (optional) and 2 tbsp (30 ml) plain low-fat yoghurt per person.
- This recipe works just as well with ripe pears.
- Note that the carb key is close to 30-40 g per portion
Recipe courtesy of the Cooking from the Heart healthy cookbook series, which is funded by Pharma Dynamics and endorsed by the Heart and Stroke Foundation of SA and the Centre for Diabetes and Endocrinology