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!

Tips
  • 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. 

Blueberry Cream Flan
Prep Time
15 minutes
Cook Time
60-70 minutes
Yields
12 servings

Ingredients

Crust

1 1/2 cups (374 ml) all-purpose flour
1/4 cup (60 ml) granulated sugar
1 1/2 tsp (7 ml) baking powder
1/3 cup (75 ml) butter
1 (large) egg
1 tsp (5 ml) vanilla
3 cups (750 ml) blueberries

Filling

2 tbsp (30 ml) all-purpose flour
2 cups (500 ml) plain 2% yogurt
1 (large) egg, lightly beaten
1/2 cup (125 ml) granulated sugar
2 tsp (10 ml) grated lemon or orange rind
1 tsp (5 ml) vanilla

Directions

Crust

  1. Combine flour, sugar, baking powder, butter, egg and vanilla in a mixing bowl or food processor. Mix until well combined.
  2. Press into the bottom of a 10 inch (3 litre) square, spring form or flan pan.
  3. Sprinkle with blueberries.

Filling

  1. Sprinkle flour over yogurt in mixing bowl.
  2. Add egg, sugar, lemon rind and vanilla.
  3. Mix by hand or with electric mixer, until smooth.
  4. Pour over berries.
  5. Bake in 350F (180C) oven for 60 to 70 minutes until golden.
  6. Serve warm or cold.

dairy-divas

Lee
Read more by: Lee
Lee is a registered dietitian and nutrition educator at Dairy Farmers of Canada, who lives in St Albert with her teen-aged son; gregarious lovebirds; two dogs, Remi and Farley; and a gecko name Tookey. She is a fitness buff who can be seen running or walking on the neighborhood trails. Lee loves good food and is a fan of quick, easy recipes that make her look like a gourmet cook.

Alberta Milk, as a member of Dairy Farmers of Canada (DFC), supports, collaborates and relies on the four Alberta-based DFC registered dietitians to deliver and develop nutrition resources, programs and communications to promote health and wellness. As registered dietitians we are credible, balanced and science-based. We belong to the College of Dietitians of Alberta and follow their Standards of Practice and Code of Ethics. Our job is to translate the complex science of nutrition into practical advice for the general population. It is our view that milk and milk products are an important part of a healthy, balanced diet based on the four food groups, which is supported by health organizations such as Health Canada and Dietitians of Canada.

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Dietitians of Canada