Diabetes friendly desserts: baked apples and tropical crunch trifle 

Even when you need to watch what you eat, you can enjoy a little something sweet.

People living with diabetes need to be very aware of the makeup of the food they are consuming. This often means that dessert is off the table, however, everyone deserves a little treat now and then.

These two dessert recipes are low in saturated fat and added sugar so when enjoyed in small amounts, they won’t blow your blood sugar count sky high.

Baked apples with quick custard 

Difficulty - easy

Serves 4


For custard  

  • 1 egg
  • 1 cup of reduced fat milk
  • 1 teaspoon vanilla essence
  • 1 tablespoon honey, optional

For baked apples

  • 2 apples, halved with the core scooped out
  • 2 tablespoons of sultanas
  • 4 dates, chopped
  • Juice of half an orange
  • A few walnuts, optional


  1. Preheat oven to 180°C.
  2. Put your sultanas and your dates into a bowl and stir in the orange juice. Put to one side while you make your custard.
  3. Whisk custard ingredients together in a heavy based saucepan over a low heat, continually stirring. Adjust sweetness to taste if desired. 
  4. Keep stirring until it thickens sufficiently to coat the back of a spoon. Do not boil it. It should not reach that heat.
  5. When it coats the spoon, remove from heat and continue stirring until the saucepan cools enough to stop the cooking process. If you're pressed for time, you can transfer it to a cold bowl. You know you've blown it if it looks and tastes like sweet scrambled eggs.
  6. Slice the bottom off your apple so it sits flat, and then fill the hole with your fruit mixture.
  7. Bake for about 20 minutes or until it seems nice and squishy enough to cut with a spoon.
  8. Remove from oven, pour custard over and enjoy your guilt free, healthy dessert.

Tropical crunch trifle

Tropical fruit trifle

Difficulty - easy

Serves 4

Tropical fruits are quite high in sugar, but this is a very portion controlled dessert with only half a cup of fruit per person. Whipping evaporated milk instead of cream keeps the fat down but the creaminess compliments the tangy fruit perfectly.


For the crunch

  • ¼ unsalted cashew nuts, roughly chopped
  • 1 tablespoon shredded coconut
  • 1 tablespoon rolled oats
  • 1 tablespoon maple syrup

For the trifle

  • ½ cup chilled evaporated milk
  • 1 teaspoon vanilla bean paste
  • 1 cup chopped nectarine
  • 1 cup chopped pineapple
  • 2 passionfruit, pulp only


  1. Preheat the oven to 180°C
  2. Place cashews, coconut and oats onto a tray. Mix the maple syrup with 2 tablespoons of water and pour over the dry ingredients. Mix well. 
  3. Pop into oven for 5-7 minutes, tossing occasionally, until golden brown. Set aside to cool.
  4. Place chopped fruit and passionfruit into a bowl and mix well to combine. Divide evenly between four serving bowls (1/2 a cup each). This also looks great served in small jars or cocktail glasses.
  5. Add vanilla paste to evaporated milk and whip on high until soft peaks form.
  6. Spoon two tablespoons of whipped milk onto fruit and top with the crunch mix. Serve immediately.
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