This mouthwatering mixed berry pudding recipe will help reduce gut bacteria
Looking for a warming pud to satisfy your sweet tooth and improve your gut health? Try this berry-heavy pudding from Dr Joan Ransley.
If you have a sweet tooth, it can feel impossible to find healthy alternatives to fill the void. Fruits are a great source of natural sugar, and this simple, quick to prepare baked mixed berry pudding with an unusual topping can do just that, and so much more.
Berries contain natural sugars (mainly glucose and fructose), are packed with vitamins (A,C, E and folic acid) and minerals. Aside from adding a little sweetness to the recipe, berries are a powerhouse when it comes to improving gut health, thanks to the phenolic compounds which also prevent colon cancer. What more could you ask for? This delicious pudding is a great way to end a long day, and scratch that sweet tooth itch, all while making your gut healthier.
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If the berries aren’t enough to lure you in then the ground almonds, dates and sweet soft crumble, should do the job. This delicious pudding is a great way to end a long day, and scratch that sweet tooth itch, all while making your gut healthier.
Baked mixed berry pudding with a coconut and almond crumb topping
Preparation – 15 minutes
Cooking time – 20 minutes
Serves 4
Ingredients
450g frozen berries, defrosted
½ tsp ground cardamom seeds
50g non-dairy fat
2 medium sized free-range eggs
100g ground almonds
100g pitted dates, chopped
1 tsp baking powder
20g coconut shavings
15g pumpkin seeds
Method
1. Preheat the oven to 200°C.
2. Place the fruit in an ovenproof dish measuring approximately 25cm by 20cm.
3. Sprinkle over the ground cardamom seeds.
4. Mix the non-dairy fat and eggs together with a fork. It may look a little lumpy but that is okay.
5. Stir in the ground almonds, dates, baking powder, coconut shavings and pumpkin seeds into the egg mixture until well combined.
6. Dot the mixture on top of the defrosted berries.
7. Spread with a fork as best you can. It does not need to look perfectly even.
8. Bake the pudding for 20 minutes or until the topping is golden brown and the fruit is bubbling.
Alternative serving suggestion
Use seasonal fruit such as sliced rhubarb, plums, blackberry, apple and peaches instead of frozen fruit.
Cooking tips
1.There are several types of cardamom and they taste different. Make sure to use ‘green’ cardamom. Cardamom pods are easier to find than cardamom seeds. To remove the seeds from green cardamom pods; simply crush the whole pods, remove the seeds and then grind in a pestle and mortar.
2.Use butter instead of non-dairy fat if preferred.
3.Grinding whole almonds rather than using ready ground increases the fibre content of ground almonds. They would work perfectly well in this recipe.
Recipe courtesy of Dr Joan Ransley for Love Your Gut Week.
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