Raspberries, tangerine with Greek yoghut and honey.
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Small Fruit Salad
Small Fruit Salad
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My Personalised Zoe Score: 90
Time to Prepare: 5 minutes
1 serving
Everyone's gut microbiome is different, so you are unlikely get the same ZOE score as me. See the nutrition and dietary guidance below.
This sugar balanced recipe is quick and easy. It is only 130 calories, but with 10 grams of carbs and 8.7 grams of fats it is moderately balanced.
This is ideal for an after dinner sweet treat when your blood fat is already high after a savoury main course. So, its not just what you eat, but when you eat it!
Raspberries are surprisingly low in sugar, while tangerines are full of vitamin C. Both have a strong fragrance which fools you into thinking you are having something much sweeter.
That said, keeping the sugar low means keeping the portion small. It is also best to balance fruit with some creamy Greek yoghurt and nuts. If you do this you can even manage a small amount of honey.
Ingredients
Ingredients
Fruit Per Serving
Fruit Per Serving
Handful of Raspberries
1/2 a tangerine
For Topping
For Topping
2 tbsp of Greek Yoghurt
1/2 tsp Honey
Decoration
Decoration
5-6 pecan nuts
Sprig of mint (optional)
Nutrition
Nutrition
Nutritional Composition
Nutritional Composition
130 cals per serving
Carbs 10.2g
Fats 8.7 g
Protein 3.4 g
Fibre 3.4 g
5 different ingredients
Dietary Guidance
Dietary Guidance
Vegetarian: Contains dairy products
Blood sugar management: I am hypoglycaemic and this recipe gets me a good score for blood glucose. You can find out more about blood sugar management here
Fats: Low in fat. Daily fat intake (your RDA) should be managed. It is important not to overindulge and to manage fat content in other meals throughout the day. Find out about managing high cholesterol here
Gluten Free: Suitable for celiacs provided you buy brands that guarantee no cross contamination. Find out more about a celiac diet here
FODMAP: Unlikely to irritate the gut. Find out more about FODMAPS here.
Low in processed ingredients: Greek yoghurt requires a moderate level of processing. Find out about ultra-processed foods here
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©2024 Morna Simpson low-sugar-recipes.com
Disclaimer
Disclaimer
I do not offer medical or dietary advice and I am not qualified to do so. I recommend everyone to get support from a qualified health practitioner for their own personalised advice. If you have symptoms of a health condition you may benefit from getting tests and guidance for
Blood fat control (full cholesterol check)
Blood sugar management (24 hour sugar monitor)
Gut microbiome (poop test)
Blood tests in relation to specific symptoms
I got tested and it was life changing for me. I put my personal ZOE score as guidance for anyone who may have the same health issues as me.
If you are trying to lose weight speak to a health practitioner to
Measure your BMI (body fat ratio) and to
Recommend a daily calorie intake to lose weight
Your health practitioner can also keep you up to date on Recommended Daily Allowances (RDA) for fat, sugars and other nutrients to ensure you get a balanced diet that works for your particular health needs.
Do your own research
Do your own research
You will notice I use the term "in moderation" a lot. Just like one glass of wine with a meal can be healthy, while binge drinking is harmful to your health, almost all nutrients can be harmful in large doses.
It is really important you do your own research and take responsibility for managing your diet.
I am a big ZOE fan and will always recommend their podcast (on Apple or Spotify) and their video channel as a major source of up-to-date health information.
Information about ingredients and nutritional advice will get a outdated over time because nutritional science is constantly moving forwards. I do my best to keep things updated - but sometimes there will be a broken link, or I will be behind with the latest updates. I am sorry!
Please do your own research and find resources that you trust.
Method
Method
Step 1 Preparation
Step 1 Preparation
Take a handful of washed raspberries and put them in a small bowl with your tangerine pieces.
Add 2 tablespoons of Greek yoghurt and half a teaspoon of honey
Step 2 Decorate and Serve
Step 2 Decorate and Serve
Top with 5-6 nuts for healthy fats and added fibre. I prefer pecans with this as they have a sweetness to them and they are soft like the fruit, but any other nuts will do.
If you are doing this for guests, or just like that fancy restaurant feel top it off with spring of mint.
Yum! Yum!
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Blurb
Chocolate And Black Berry Souffle
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Comfort food to keep you cosy on those long winter nights
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Step 5 Cook
Step 5 Cook
Instruction
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