Serves 10ChocBerry-SE3

  • 500g  fresh strawberries (2 punnets)
  • 10 ml  soft brown sugar (2 t)
  • 60 ml boiling water (1/4 c)
  • 5 ml  vanilla essence (1 t)
  • 90 ml  soft margarine, lite (6 T)
  • 100 ml  sugar (2/5 c)
  • 125 ml  self raising flour (1/2 c)
  • 60ml cocoa (4 T)
  • 10 ml  baking powder (2 t)
  • 2.5 ml  salt (1/2 t)
  • 60 ml oat bran (1/4 c)
  • 1 egg
  • 1 egg white
  • 60 ml  skimmed milk (1/4 c)
  1. Preheat the oven to 180 ° C.
  2. Wash and quarter one of the punnets of strawberries, and place them
    in a saucepan on low heat. Add the brown sugar, water and vanilla
    essence and simmer gently while making the sponge mixture.
  3. Cream the margarine and sugar.
  4. Sift the flour, cocoa, baking powder and salt into a separate bowl.
    Add the oat bran and lift up a few times with a spoon to incorporate air.
  5. Add the egg and egg white to the margarine and sugar mixture one
    by one, alternating with one or two tablespoons of the dry ingredients.
    Use an electric beater to ensure good blending.
  6. Fold the rest of the dry ingredients and the strawberry mixture and the
    milk into the batter.
  7. Lightly grease a 200 x 70 mm baking dish, using non-stick cooking
    spray and spoon the strawberries and batter into the baking dish.
  8. Place in the oven and bake for 25 to 30 minutes until done.
  9. When ready to serve, decorate with the remaining punnet of fresh strawberries, and cut into 10 servings.

Nutrients per serving

  • Glycemic Index intermediate (61)
  • Carbohydrates 19 g
  • Protein 3 g
  • Fat 6 g
  • Saturated fat 1.4 g
  • Fibre 2 g
  • kJ 594
  • Glycemic Load 11

One serving is equivalent to: 1½ starch + 1 fat

Dieticians’ notes

Although this pudding contains two punnets of strawberries, there is not
enough of the fruit to make up even half a fruit portion per serving. This is
because all berries are very low in carbohydrate. In addition, all berries also
have a low GI. As a result of these two factors, they also have a very low GL.
One whole cup of chopped strawberries is equivalent to only one portion of
fruit with a GL of 6. Compare this to an average-sized mango, which is
equivalent to three portions of fruit and has a GL of 24!

Strawberries and chocolate go well together. Remember this, as substituting
half the chocolate with strawberries is a good way to reduce your chocolate
intake, which is high in total and saturated fats.

Although this pudding contains fruit and we have replaced some of the flour
with oat bran, the GI is still 61.

Remember to compensate for the starch and fat in puddings by omitting these
at the meal with which you have the pudding, or leave out your next in-between snack. Alternatively you can wait for an hour or two before having the pudding. In this way you also end up eating less at your next meal.

Low GL fruit (berries) and vegetables (lettuce, tomatoes, cabbage, spinach, etc.) can be eaten in large quantities, as even large volumes contain very little carbohydrate. This helps to increase satiety by giving the impression of eating a lot and can be used to replace some of the concentrated starch and protein in most meals.

eating for sustained energyRecipe taken from Eating for Sustained Energy 3