The Food Coach

Free Healthy Recipe - Pear, Almond and Ricotta Flan

Low GI, Low sugar, Wheat Free

It's hard to imagine how something that looks this good could be healthy too, but it is and it's well worth the effort to make it. Using spelt flour in the pastry reduces the gluten content of the pastry while the Omega spread boosts the essential fatty acid content without any transfats - good news for the heart and the taste buds.

Ingredients
1¾ cups spelt flour
¼ cup Omega spread
2 tbsp maple syrup
4 tbsp cold water

Filling:
1½ cups low fat ricotta
1½ cups almond meal
1/3 cup maple syrup
3 brown pears finely sliced

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Preheat the oven to 180 degrees Celsius.
Combine the flour, baking powder, omega spread. egg yolk, maple syrup and almond essence in a food processor. Process to a bread crumb consistency. Add enough cold water to form a dough. Place in a plastic bag in the freezer for 20 minutes.
Roll the pastry out and lightly oil a flan dish. Bake blind for 10 minutes. Remove the foil and beans and bake for a further 15 minutes.

Beat the egg whites to form peaks. Blend the ricotta with the egg yolks, maple syrup and almond essence. Fold the ricotta and almond meal through the egg whites.
Fill the flan and top with slices of pear. Brush a little maple syrup over the pear and bake the flan in the oven for 60 minutes.

Note: 30 grams of almonds, the equivalent of about 20 nuts, provides 85% of the recommended daily intake of the powerful fat soluble antioxidant Vitamin E.

Makes 8 servings (serve = 1 slice)

Scale recipe to serves

Prep Time: 30 mins
Cooking Time: 1.5 hrs
Ready in: 2 hrs


Suitable for:
Dessert

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Nutritional Information - Per Serve
Kj 1962 kj
Calories 469 kcal
Fat 23.1 g
Saturated Fat 4.5 g
Total Carbohydrate 46.5 g
Total Protein 15.4 g
Fibre 4.5 g