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 without effecting the taste.

Ingredients

1¾ cups spelt flour

½ tsp low allergy baking powder

¼ cup butter

1 egg yolk

2 tbsp maple syrup

2 drops almond essence

4 tbsp cold water

Filling:

4 egg whites

1½ cups low fat ricotta

2 egg yolks

1½ cups almond meal

2 drops almond essence

¹/3 cup maple syrup

3 brown pears finely sliced

Method

Preheat the oven to 180 degrees Celsius.
Combine the flour, baking powder, butter, 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)

Prep Time:	30 mins
Cooking Time:	1.5 hrs
Ready in:	2 hrs
Suitable for:
Dessert

Recipe tools:

Print version

Email recipe

More recipes

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

Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.