Sweet and low- carb, apricots are the best fruits for diabetics in summer. Eat raw or use them in these mouth-watering recipes.
Warm weather means lots of luscious fruit. But if you have diabetes, you may be wondering how these seasonal treats can fit into your diet plan. Sweet, low carb apricots are a summer fruit staple and a wonderful addition to your diabetes meal plan. Four fresh apricots equal one serving and provide more than 70 percent of your daily vitamin A requirement. These fruity jewels are also a good source of fibre. The dietary fibre slows digestion to control the release of sugar into your bloodstream, and it improves your body's ability to respond to insulin, which helps further control blood sugar. According to well known Endocrinologist Dr Anoop Misra, “Apricots are high in vitamin A, vitamin C and are a good source of potassium, copper and manganese. They also contain relatively large amounts of phytonutrients which help protect cells from damage. 1 medium apricot (35 grams) contains approximately 17 kcal, 3 grams carbohydrate and approximately 1 gram fibre. Consuming 1-2 apricots, as part of a balanced diet, can help satisfy sugar cravings without excessively increasing blood sugar level. Fresh apricots have low glycemic index (GI: 34 ) and glycemic load (GL: 5), however cooking apricots, which is usually done while preparing desserts, increases their glycemic index (approx. GI: 64), which is not desirable for diabetics.” He further states, “Diabetics can have fresh apricot as a snack or add it to salads as part of a well balanced diet, however, being high in potassium, patients with diabetic nephropathy need to discuss it with their diabetes educator before making apricots a regular part of their diet.”
BANANA AND APRICOT CAKE
3 Golden Bananas
6 tsp Sweet Well
3 tbsp Walnuts, broken
½ tsp Baking Soda
¾ cup Semolina / Rava
1 tsp Vanilla Essence
125 ml Milk
2 tbsp Table Spread
½ tsp Baking Powder
¾ tsp Cardamom Powder
¾ cup Refined Wheat Flour
¾ cup Dried Apricots, chopped
Dry roast the semolina over low flame till the colour changes gradually to a light golden brown colour. Sieve together the refined wheat flour, baking powder and baking soda. Place the banana in a bowl and mash it, using a fork. Add to it the milk, sweet well and table spread gradually. Mix well. Add in the flour mixture and roasted semolina alternately and mix well till all of it is used up. Add in the walnut pieces, chopped dried apricot pieces and vanilla essence. Mix it thoroughly. Transfer the batter into a well greased cake tin. Bake in a pre heated oven at 180°C for 30 minutes or until a skewer inserted in the centre of the cake comes out clean. Let it cool for 45 minutes, then unmould, slice and serve.
The cake isn’t too sweet but is super moist and packed with fruits and nuts. Perfect to go with a cup of coffee.
APRICOT, CINNAMON AND RAISIN PIE
INGREDIENTS REQUIRED FOR THE CRUST:
2 ½ cup Refined Wheat Flour
1 ½ cup Cold Butter
6 tbsp Cold Water
1 tsp Salt
1 cup Table Spread, cold
INGREDIENTS REQUIRED FOR THE FILLING:
60 gms Milk Powder
¾ tsp Stevia
¼ tsp Salt
2/3rd cup Raisins
1 tbsp White Vinegar
2 tbsp Corn Starch
¾ tsp Cinnamon Powder
1 ½ cups Dried Apricots, chopped
2 cups Water
1 tbsp Table Spread
Place the refined wheat flour, salt, table spread and cold butter in a food processor and blend well till the mixture is uniform with all lumps of fat dispersed throughout. Add in the cold water and further blend till a dough is formed. Place this dough in a cling warp and refrigerate for 30 minutes. Now divide the dough into 2 equal portions. Roll out one and place it over a 10” pie shell. Press it in gently and trim off the excess dough. Roll out the second portion to cover the pastry shell.
A great pie to eat warm with vanilla ice cream. You can double the recipe in order to make a double crusted pie.
APRICOT AND CARDAMOM PIZZA
2 pieces x 6” Pizza Base
¼ tsp Cardamom Powder
1 tbsp Hercules Extra Virgin Olive Oil
3 tbsp Cream Cheese
4 Fresh Apricots, halved and sliced into thick wedges
2 tbsp Walnuts ( Optional )
50 gms Mozzarella Cheese
Place both the pizza bases on a well greased baking tray. Mix the cream cheese and the cardamom powder together. Apply this cheese on the base of the pizza. Place the sliced apricots over it and top it with walnuts, if using. Brush the fruit with a bit of olive oil. Crumble the mozzarella cheese over it evenly. Place the tray in a pre heated oven at 220°C for 5 – 7
minutes till the fruit is light brown in colour and the cheese has melted completely. Take it out of the oven and using a pizza slicer, slice it into 4 pieces. Serve hot by itself. For a sweeter option drizzle a tablespoon of honey over it and enjoy.
Fruit pizzas are both healthy and tasteful. You can experiment as much as you like and they’ll still be called pizzas.
¾ cup Dried Apricots, chopped
1 tbsp Table Spread
12 Won Ton Wrapping sheets
¼ cup Roasted Almonds, unsalted
2 tsp Sweet Well
3 tbsp Sugar free Apricot preserve
Finely chop the apricots and almonds and put them in a bowl along with sugar free apricot preserve. Take one sheet of a wonton wrapper and place two teaspoons of this filling in the centre. Gently fold it in like a purse using a little water to stick the edges. Lightly brush it with
the table spread and place it on a well greased baking tray. Bake in a pre – heated oven at 180°C and bake for 10 minutes or until lightly golden brown. Serve warm with sugar free ice cream or drizzle a bit of honey over it.
You may soak the apricots in wine for a couple of hours before preparing, to give it a refreshing twist.
By Gitanjali Gurbaxani. She is a food consultant and stylist. She’s one of Mumbai’s pioneers in eggless confectionary.