Satisfy Your Cravings And Stay Healthy With These Totally Yummy Low-Sugar Recipes

As more and more research shows just how damaging too much processed sugar can be to our health, cutting down your intake can be a sensible approach to improving your overall health. Low-sugar dishes needn’t be bland and boring; try these virtuous recipes.

Raw Raspberry And Nut Tarts

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Makes 6
Preparation time: 20 minutes, plus soaking and chilling
Calories per serving: 418

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INGREDIENTS :

• 175g blanched almonds
• 175g cashew nuts
• Juice and grated rind of 1 large lemon
• 5tbsp water
• 4tsp maple syrup
• 125g pitted dates
• 150g raspberries
• Mint leaves, to decorate

DIRECTION :

1. Place the almonds in a bowl, pour over enough water to cover and leave to soak for at least two hours, or (preferably) overnight.
2. Put the cashews, lemon rind and juice, the measurement of water and two teaspoons of the maple syrup in a food processor or blender and blend together. Transfer to a small bowl, cover and chill.
3. Drain the almonds, then put in a clean food processor with the dates and blend to a stiff paste, adding a little water if necessary. Take a generous tablespoon of the mixture and roll into a ball, then push the ball into a mini tart pan, pressing to line the edges. Repeat with the remaining mixture to line six mini tart tins. Chill for 20 minutes.
4. Remove the tart cases from the tins by running a knife around the edges. Spoon some of the cashew filling into each tart, then top with the raspberries. Drizzle over the remaining maple syrup and serve decorated with mint leaves.

Spinach And Feta Quickes

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Serves 4
Preparation time: 15 minutes
Cooking time: 12–15 minutes
Calories per serving: 274

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INGREDIENTS :

• 400g spinach
• 6 large eggs
• 100ml milk
• 2tbsp grated Parmesan cheese
• 2tbsp chives, chopped
• 100g feta cheese, cubed or crumbled
• Salt and pepper
• 8 cherry tomatoes, halved
• Crisp green salad, to serve

DIRECTION :

1. Place the spinach in a sieve and pour over boiling water to wilt; squeeze. Line eight holes of a muffin tin with 15cm squares of greaseproof paper.
2. Beat together the eggs, milk, Parmesan, chives and feta in a jug and season with salt and pepper.
3. Divide the spinach between the muffin cases, then pour in the egg mixture. Top each one with two tomato halves.
4. Bake in a preheated oven at 180°C/gas mark 4, for 12–15 minutes until just set. Serve warm or cold with a crisp, green salad.

Crab And Grapefruit Salad

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Serves 4
Preparation time: 15 minutes
Cooking time: 2 minutes
Calories per serving: 253

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INGREDIENTS :

• 2tbsp sesame seeds
• 2 pink grapefruit
• 3tbsp extra virgin olive oil
• 1tsp clear honey
• 1tsp Dijon mustard
• 350g white crabmeat
• 60g watercress
• 100g mangetout
• Handful of coriander
• Salt and pepper

DIRECTION :

1. Heat a non-stick frying pan over a medium-low heat and dry-fry the sesame seeds for two minutes, stirring frequently, until golden brown and toasted. Set aside.
2. Segment the grapefruit over a bowl to catch the juice.
3. Whisk together two tablespoons of the grapefruit juice with the olive oil, honey and mustard in a small bowl. Season with salt and pepper to taste. Mix one tablespoon of the dressing with the crabmeat.
4. Now divide the watercress, mangetout, grapefruit segments and coriander leaves between four plates and then top with the crabmeat.
5. Sprinkle with the toasted sesame seeds and drizzle over the remaining dressing to serve.

LemonGrass, Prawn And Mint Soup

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Serves 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Calories per serving: 169

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INGREDIENTS :

• 600g large raw prawns, shells on
• 1.5l water
• 3tbsp soy sauce
• 3 lemongrass stalks, bruised
• 2.5cm piece of fresh root ginger, peeled and sliced
• 1 red chilli, deseeded and sliced
• 4 kaffir lime leaves, shredded
• 100g rice noodles
• 2tbsp shredded mint
• Lime wedges, to serve (optional)

DIRECTION :

1. Peel the prawns and set aside. Place the shells and prawns in a saucepan and heat until the shells are well coloured. Add the measurement water and bring to the boil, then reduce the heat and simmer for two minutes. Strain through a sieve and return the stock to the pan, discarding the contents of the sieve.
2. Add the soy sauce, lemongrass, ginger, chilli and lime leaves to the stock and simmer for five minutes.
3. Meanwhile, cook the rice noodles according to the packet instructions. 4Add the prawns to the broth and cook for three minutes, until they turn pink and are cooked through.
4. Divide the rice noodles between four bowls. Stir the mint into the soup, then pour over the noodles. Serve with lime wedges for squeezing over.

Fruit And Nut Slices

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Makes 16
Preparation time: 10 minutes
Cooking time: 20 minutes
Calories per slice: 99

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INGREDIENTS :

• Butter, for greasing
• 1 large carrot, peeled and chopped
• 1 dessert apple, quartered and cored
• ½tsp ground cinnamon
• ½tsp ground nutmeg
• 225g cooked brown rice
• 2 eggs
• 90ml water
• 115g rice flour
• 55g raisins
• 55g hazelnuts, roughly chopped
• 1tbsp sesame seeds

DIRECTION :

1. Grease a 30 x 20cm baking tin and line with non-stick baking paper.
2. Place the carrot, apple, spices, rice, eggs and measurement of water in a food processor or blender and blend until quite smooth. Add the rice flour and blend again, then add the raisins and nuts and process for 10 seconds until just chopped.
3. Transfer the mixture to the prepared tin, sprinkle with the sesame seeds and score into 16 slices. Bake in a preheated oven, 200°C/gas mark 6, for 20 minutes until lightly golden.
4. Leave to cool in the tin, then remove the lining paper and break into slices. Store in an airtight container and eat within four days.