LIZANNE MARR

Wholefood Dietitian & Nutritionist │ Personal Trainer

Healthier Malva Pudding

One of my most precious memories as a little girl was coming home from church, the house filled with aromas of the Sunday roast my mum had put in the oven that morning. The whole family sitting down for a long lunch with lots of laughter and jokes, us kids playing under the table and making fun of the mung beans in mum's salad (little did I know about their nutritional value). The moment we were all waiting for finally came at the end of lunch and mum would reveal a perfectly baked Malva pudding from the oven. We could hardly wait for her to evenly divide it so that everyone had their fair share, and then of course with a big scoop of ice cream on top. Back then, you didn't have dessert every night, you had a treat once a week. The desserts weren't low fat, sugar-free, or gluten-free but man did they taste good! Every now and then I will have a craving for this kind of pudding. If you're South African (like me) or if you have any South African friends, I am sure they would've told you about this pudding before. It really is heavenly in taste, but unfortunately being laden with sugar, butter and cream, not so heavenly for your health. So here is my best recreation of a healthier version. Remember that any dessert, whether healthy or unhealthy, is still a treat and should only be enjoyed occasionally.

Healthier Malva Pudding - Not Your Typical Dietitian

Ingredients:

Pudding 1 tablespoon coconut oil 1 tablespoon coconut sugar* 2 tablespoons rice malt syrup* 1 egg 3 tablespoons no-added-sugar apricot jam (I use Charles Jacquin jam) ¼ cup milk (almond/rice/soy/cows) 1 cup wholemeal spelt flour 1 teaspoon bicarb of soda

Sauce 1 cup coconut milk (or full cream cows milk) 1 teaspoon pure vanilla extract Sweetener to taste*

* coconut sugar can be substituted for any other unrefined sugar such as rapadura * rice malt syrup can be replace with honey or maple syrup * sweetener can be rice malt syrup, stevia, honey or maple syrup

Method:

  1. Preheat oven to 180 degrees Celsius.
  2. Combine all pudding ingredients except the flour and bicarb in a bowl and whisk until well combined.
  3. Add the flour and bicarb little by little as you continue to whisk.
  4. Pour into a baking dish (20 x 15 x 4 cm)
  5. Place in oven and bake for 20 to 25 min or until golden.
  6. Meanwhile, combine all sauce ingredients in pan over low heat until small bubbles form.
  7. Remove from heat and set aside.
  8. Remove pudding from oven, cool for 5 to 10 minutes and cut into squares. Pour the sauce over the pudding and allow to absorb. Serve with extra sauce and/or whipped coconut cream - yum!

Healthier Malva Pudding - Not Your Typical Dietitian

Healthier Malva Pudding - Not Your Typical Dietitian

 

Healthier Malva Pudding
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • Pudding
  • 1 tablespoon coconut oil
  • 1 tablespoon coconut sugar*
  • 2 tablespoons rice malt syrup*
  • 1 egg
  • 3 tablespoons no-added-sugar apricot jam (I use Charles Jacquin jam)
  • ¼ cup milk (almond/rice/soy/cows)
  • 1 cup wholemeal spelt flour
  • 1 teaspoon bicarb of soda
  • Sauce
  • 1 cup coconut milk (or full cream cows milk)
  • 1 teaspoon pure vanilla extract
  • Sweetener to taste*
Instructions
  1. Preheat oven to 180 degrees Celsius.
  2. Combine all pudding ingredients except the flour and bicarb in a bowl and whisk until well combined.
  3. Add the flour and bicarb little by little as you continue to whisk.
  4. Pour into a baking dish (20 x 15 x 4 cm)
  5. Place in oven and bake for 20 to 25 min or until golden.
  6. Meanwhile, combine all sauce ingredients in pan over low heat until small bubbles form.
  7. Remove from heat and set aside.
  8. Remove pudding from oven, cool for 5 to 10 minutes and cut into squares. Pour the sauce over the pudding and allow to absorb. Serve with extra sauce and/or whipped coconut cream - yum!
Notes
* coconut sugar can be substituted for any other unrefined sugar such as rapadura, rice malt syrup can be replace with honey or maple syrup, sweetener can be rice malt syrup, stevia, honey or maple syrup