An Old Favourite
Anne Lindsay published the original recipe for blueberry cream flan in her cookbook Light Hearted Cooking in 1988. It quickly became my go-to dish for potlucks, barbeques and company. If you remember the 1990’s, you will be familiar with the low fat trend. Suddenly, all fat was demonized and dietitians and chefs rushed to develop low-fat or non-fat recipes. These recipes, while low in fat, were generally higher in sugar to copy the smooth mouth-feel of higher fat recipes.
It’s now 2016!
We now know that not all fats are the enemy and that many fat-containing foods such as nuts and avocados are nutrient rich and can be part of a healthy diet. Therefore, I made changes to the original recipe to reflect the current science:
- Rather than using two egg whites in the crust, use one whole egg. We now know most of the nutrients in an egg are in the yolk, and for most people an egg a day is fine.
- Using 2% plain yogurt rather than fat-free for the filling which in turn allowed me to cut down on the sugar by ¼ cup. The result was a creamier and more satisfying version of the original recipe.
Yogurt is good for you!
We normally don’t think of dessert as being nutritious, but this one really is. With the exception of vitamin D, yogurt contains the same essential nutrients as milk. It also contains healthy bacteria called probiotics which keep your digestive system working well. And the blueberries contain vitamins, minerals and antioxidants to help you stay healthy. For those of you who have lactose intolerance (not milk allergy), this flan is an excellent choice. The bacteria in the yogurt help to digest the small amount of lactose it contains, so go ahead and enjoy without discomfort!
- Use any fresh or frozen berries in place of blueberries.
- No appliances necessary. The crust can be mixed with a fork and pressed into the pan. The filling can be mixed with a whisk, an egg beater, or portable hand mixer.
Do you have a favourite recipe that you have adapted over the years?
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Written by a Registered Dietitian.