Lower GI Milk Tart is a healthier twist on the classic South African dessert, made with low-GI ingredients to reduce sugar spikes. It features a creamy, cinnamon-topped custard in a light crust, perfect for those watching their glycemic intake.
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Delicious & Healthy Recipes
Lower GI Milk Tart
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Ingredients
Bake Time: 25-30 minutes
16 Servings
Calories Per Serving: 140
Ingredients:
Crust
80 ml soft margarine, “Iite” (1/3 k)
60 ml sugar (¼ k)
160 ml cake flour (2/3 k)
5 ml baking powder (1 t)
a pinch of salt
80 ml oat bran (1/3 k)
checklist
Instructions
Filling
750 ml skimmed or fat-free milk (3 k)
160 ml sugar (2/3 k)
15 ml soft margarine, “lite” (1 E)
125 ml cake flour (½ k)
a pinch of salt
3 eggs
5 ml vanilla essence (1 t)
5 ml fine cinnamon (1 t)
Method:
Preheat the oven to 180 °C.
Make the crust. Cream the margarine and sugar in a medium mixing bowl with a wooden spoon.
Sift the flour, baking powder and salt into a separate bowl.
Add the oat bran to the dry ingredients and lift a few times with a spoon to aerate.
Add the dry ingredients to the margarine and sugar mixture. Mix initially with a spoon and then with your hands.
Spray a pie pan of 200 x 200 mm or 220 mm in diameter with cooking spray and press the dough into the pan with your fingers.
Make the filling. Heat the milk (save a little for the next step), sugar and margarine in a saucepan over medium heat.
Mix the flour, salt and cold milk in a mug with a wire whisk until it is smooth and has no lumps. Add a little of the warm milk mixture to the flour mixture and mix thoroughly. Using a wire whisk, mix it with the milk mixture on the stove.
Beat the eggs and stir them with the wire whisk into the mixture on the stove.
Bring the mixture to a boil (still over moderate heat) and stir continuously with the wire whisk until thickened. Be careful not to burn it.
Add the vanilla essence, let cool and pour over the crust.
Bake for 25-30 minutes in the preheated oven.
Sprinkle with the cinnamon after taking the pie out of the oven.
Cut into 16 pieces and serve one piece as a teatime snack or dessert after a low-fat, low-starch meal.
Notes:
The oat bran in the dough is barely noticeable. You can easily replace a quarter of the flour in any dough with oat bran without affecting the texture or taste too much.
Milk tart usually has a lower GI and is considered a good choice for a dessert. However, it often has a thick crust and contains a lot of sugar, and we tend to create too large portions. In this recipe, the crust, sugar and portion size have been reduced so that the dessert has a more acceptable GI, GL and sugar content. However, it is still sweet enough and delicious. Keep in mind that milk pie, like other baked snacks, is still a concentrated source of carbohydrates and fat.
Despite the fact that this tart contains almost a liter of milk, the carbohydrates are mainly from the crust and sugar. Therefore, it is a starch and fat snack and not a source of dairy or calcium.
Cinnamon is known to help control blood glucose levels, but then you need to consume large amounts of it daily. So don’t hesitate to sprinkle cinnamon on this milk tart or to use it regularly in food.
December 11, 2023
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