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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Sticky date pudding

Our low cost HFG makover sticky date pudding recipe is the ultimate gooey dessert, a real crowd-pleaser. This recipe is for beginners and experienced cooks alike, great to make for family and friends.

Hands-on time: 10 mins
Time to make: 45 mins, plus 20 mins soaking
Serving: 6 people

Ratings: 4.8

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Ingredients

Measurements explained

½ cup roughly chopped pitted dates
⅓ cup boiling water
olive oil
1 teaspoon vanilla bean paste or extract
1 teaspoon ground cinnamon
¼ cup low-fat Greek-style yoghurt
4 tablespoons maple syrup
2 large eggs, beaten
1 teaspoon golden syrupmaple syrup corn syrupX
1 cup self-raising flour
½ teaspoon baking soda

Toffee sauce
½ cup light evaporated milk
1 teaspoon maple syrup
1 teaspoon golden syrupmaple syrup corn syrupX

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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Heat oven to 170°C. Brush a 1-litre ovenproof dish with oil.
In a medium heatproof bowl, place dates and pour over boiling water. Soak for 20 minutes or until plump and cool.
In a food processor place dates and any soaking liquid, plus all remaining pudding ingredients. Blend until smooth.
Pour batter into prepared dish then bake for 30–35 minutes, until sponge has risen and is firm.
Meanwhile, make toffee sauce. In a small pan add evaporated milk and set over a low-medium heat. Simmer for 10 minutes, or until reduced by half. Stir in syrups. Spread over pudding. Divide between 6 bowls and serve.

Serving suggestion

Serve with extra yoghurt on the side, if you like.

Variations

Make it gluten free: Use gluten-free self-raising flour and check cinnamon and yoghurt are gluten free.

HFG tip

What we did

Sticky date pudding is usually full of sugar, but we used just a little maple syrup and golden syrup to give enough flavour and sweetness for a third of the sugars per portion.
We skipped the butter and cream used in many toffee sauces and instead used light evaporated milk. We also swapped the butter in the classic pudding recipe for low-fat Greek-style yoghurt, giving not only a light texture but also a pudding that’s much lower in saturated fat and sodium.

Classic	HFG Makeover
1654kJ	970kJ	63% fewer kJ
5g protein	8g protein	60% more protein
16g saturated fat	1g saturated fat	94% less saturated fat
81g sugar	24g sugar	70% less sugar
257mg sodium	170mg sodium	34% less sodium

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition info (per serve)

Calories 232 cal

Kilojoules 970 kJ

Total fat 4 g

Saturated fat 1 g

Member only

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Oct 2017

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