Lower blood pressure: orange marmalade pudding

If you're a pudding lover like me you won't be disappointed with this recipe, writes Paul Gayler in this extract from Healthy Eating for Lower Blood Pressure. The yogurt keeps it extremely light while the marmalade, which cooks in the bottom of the dish, adds a touch of bitterness, but a wonderful overall balance

Cooking time

25-30 minutes

Serves

4



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.

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