Lower blood pressure: orange marmalade pudding

Ingredients

• 50g polyunsaturated spread
• 100g low-fat natural yogurt
• 75g caster sugar
• 1 teaspoon finely grated orange zest
• 2 eggs
• 75g plain flour
• 40g cornflour
• 1 teaspoon low sodium baking powder
• 100ml maple syrup
• 4 tablespoons reduced-sugar rough cut orange marmalade
• Icing sugar, to dust
• Low-fat natural yogurt or low-fat vanilla ice cream, to serve

Method

• Preheat the oven to 180°C/350°F/gas mark 4.
• Lightly grease the insides of 6 individual soufflé or ramekin dishes (180ml).
• In a bowl, beat together the spread, yogurt, sugar and zest until light and fluffy.
• Beat in the eggs one at a time. Sift together the flour, cornflour and baking powder, then fold into the mixture.
• Mix the maple syrup and marmalade together in a bowl, then divide the mix into the bases of the prepared dishes. Carefully spoon the pudding mix over the marmalade and fill them up to the top of each dish.
• Cover the dishes with clingfilm and place in a deep baking tin.
• Pour enough boiling water into the pan to cover halfway up the sides of the pudding dishes.
• Cover the pan, return to the boil, then reduce the heat to a simmer.
• Cook for 25–30 minutes or until a small knife inserted in the centre of a pudding comes out clean. Carefully remove the puddings and allow to cool slightly.
• Dust liberally with icing sugar and serve warm with low-fat yogurt or vanilla ice cream.

4 PORTIONS: 270 KCals, 5g protein, 8g fat, 1.9g saturated fat, 47g carbohydrate, 29.6g sugar, 0.5 fibre, 0.39g salt, 153mg sodium

Healthy Eating for Lower Blood Pressure by Paul Gayler & Gemma Heiser MSc in association with the Blood Pressure Foundation is published by Kyle Cathie, priced £12.99. Photography by Will Heap.