Fruit Custard Recipe For Weight Loss: A Sugar-Free Dessert

Fruit custard is a classic dessert that combines the freshness of seasonal fruits with a creamy custard base. With natural sweetness, it is a light and flavorful treat perfect for any occasion. Whether you are aiming for weight loss or simply want a guilt-free indulgence, this fruit custard recipe is a winner. This dessert is as beautiful as it is tasty, making it the perfect choice for everything from family dinners to summer picnics. So, let’s make it!

How To Make Fruit Custard At Home?

According to Science Direct, custard powder, a weaning food in developing countries, was enriched with a protein called Bambara groundnut protein isolate (BPI) to increase its protein content and reduce the risk of protein-energy malnutrition (PEM).

Try making your fruit custard at home by following these simple steps, and treat yourself to a delightful dessert that will help you stay on track with your weight loss goals.

Instructions:

• Mix the cornstarch or custard powder with a few tablespoons of milk in a small bowl to make a smooth paste. Set aside.
  
• In a saucepan, heat the remaining milk over medium heat. Add stevia to the milk and stir until dissolved.
  
• Once the milk simmer, slowly pour in the cornstarch or custard powder mixture, whisking continuously to prevent lumps from forming.
  
• Continue to cook the custard mixture over low heat, stirring constantly, until it thickens to a custard-like consistency. It should take about 5-7 minutes.
  
• In the next step of this fruit custard recipe, once the custard has thickened, please remove it from the heat and stir in the vanilla extract. Let it cool for a few minutes.
  
• While the custard is cooling, chop your choice of fruits into bite-sized pieces.
  
• Once the custard has cooled down slightly, gently fold in the chopped fruits.
  
• Transfer the fruit custard to serving bowls or glasses and refrigerate for at least 1-2 hours before serving.
  
• Garnish with a few fresh fruit slices before serving, if desired.

Note: Avoid mangoes in your fruit custard.

This step-by-step process ensures you have a creamy and fruity dessert for weight loss ready to enjoy guilt-free!

Nutritional Value Of Fruit Custard

Combining fresh fruits and creamy custard creates a balanced mix of essential nutrients. The fruits in the recipe are rich in vitamins, minerals, and antioxidants that support overall health. Moreover, stevia weight loss benefits provide natural sweetness without adding sugar, making fruit custard a healthier alternative to traditional desserts.

The following is the approximate nutritional value of one serving (125 gm) of fruit custard:

Fruit custard calories	213 cal
Protein	5 – 6 gm
Carbohydrates	30 gm
Fiber	2.6 gm
Fat	7.6 gm
Cholesterol	18 mg

By choosing low-fat or plant-based milk options, you can further reduce the calorie content of the dessert while still enjoying its creamy texture. Plus, it is a great way to incorporate more fruits into your weight loss diet plan.

Please note that the values of this fruit custard recipe are approximate and may vary based on factors such as specific brands of ingredients used and variations in fruit sizes.

Health Benefits Of Fruit Custard For Weight Loss

Fruit custard with stevia is a delicious and healthy dessert that can help with weight loss. Here are some of the health benefits of this dessert:

1. Low In Calories: Fruit custard with stevia is a low-calorie food that can satisfy your sweet tooth without adding extra calories to your diet. By replacing sugar with stevia, you can reduce the calorie content of the dessert significantly.

2. High In Fiber: The fruit in the custard is a great source of fiber, which helps to keep you feeling full for longer. This can help you to eat less and reduce your overall calorie intake.

3. Rich In Nutrients: Fruit custard is packed with vitamins and minerals that are essential for good health. By adding a variety of fruits to the custard, you can increase the nutrient content of the dessert.

4. Helps To Control Blood Sugar Levels: According to the World Stevia Organization, the AHA and ADA have stated that sweeteners like stevia can be useful for people with diabetes, provided they are used properly and not followed by excessive calorie intake.

In this fruit custard recipe, stevia is a natural sweetener that does not cause a spike in blood sugar levels. This makes it a great alternative to sugar for people who are trying to control their blood sugar levels.

5. Boosts Metabolism: Fruits are known to boost metabolism due to their high fiber and water content. Adding fruit custard to your diet can help speed up your metabolism and burn more calories throughout the day.

Moreover, cutting down on added sugars can reduce inflammation, promoting overall health and well-being. Choosing fruit-based desserts also means loading up on essential vitamins, minerals, and antioxidants that support your immune system and digestion.

By making sugar-free fruit custard, you are taking care of your waistline and nourishing your body with nutrient-rich ingredients that contribute to long-term weight management goals.

10 Tips For Making A Tasty And Healthy Fruit Custard

Following these tips for making a delicious and healthy fruit custard, you can enjoy a tasty dessert without the added sugars and empty calories in traditional sweets.

1. Use Fresh And Ripe Fruits: The key to a delicious fruit custard is using fresh and ripe fruits. This will ensure the custard is packed with flavor and sweetness without adding extra sugar.

2. Choose A Variety Of Fruits: Mix and match different types of fruits for weight loss to add variety and enhance the flavor of your fruit custard recipe. Some great options include strawberries, blueberries, apples, peaches, watermelon, and kiwi.

3. Use Low-Fat Milk: Instead of whole milk or heavy cream, choose low-fat milk to make your custard healthier. You can also use almond or coconut milk for a dairy-free option. According to the  National Institute Of Health, unsweetened almond milk has the lowest calories and aids in a low-carb diet.

4. Add Natural Sweeteners: Instead of adding white sugar to your custard, use natural sweeteners like honey, maple syrup, or agave nectar. These will add sweetness without the added calories.

5. Do Not Overcook The Custard: To maintain the nutritional value of the fruits, avoid overcooking the custard. Cook it just enough so that it thickens slightly.

6. Add Some Crunch: For some added texture and crunch in your fruit custard, you can top it with chopped dry fruits for weight loss or granola before serving.

7. Add Spices For Flavor: To enhance the flavor of your custard, you can add a pinch of cinnamon or nutmeg. These spices pair well with most fruits and add a warm and cozy touch to the custard.

8. Chill Before Serving: For the best texture and taste, chilling the custard for at least an hour before serving is important. This will also help the flavors to meld together.

9. Serve In Individual Portions: Instead of making one large bowl of this fruit custard recipe, consider serving it in small portions. This not only looks more appealing but also helps with portion control.

10. Experiment With Different Recipes: Do not be afraid to experiment with different fruits and ingredients to find your perfect recipe for fruit custard for weight loss. You can also try adding yogurt or pudding mix for a twist on traditional custard.

Frequently Asked Questions

What Is Fruit Custard Made Of?

Fruit custard is typically made by combining custard powder, sugar or stevia, milk, and chopped fruits such as bananas, apples, and grapes. The mixture is then chilled and served as a dessert.

How Do You Thicken Fruit Custard?

Custard can be thickened by adding a slurry of cornstarch and water or by using custard powder, which already contains thickening agents. The mixture should be heated and stirred until it reaches the desired consistency.

Can Diabetic Patients Eat Fruit Custard?

Fruit custard can be high in sugar and may not be suitable for diabetic patients. However, using natural sweeteners and limiting the portion size can make it a healthier option for them. It is always best to consult with a health specialist before adding to a diet chart for diabetic patients.

Is Fruit Custard Recipe Good For Health?

Fruit custard can be a healthy dessert option with low-fat milk, natural sweeteners, and fresh fruits. It is a good source of vitamins, minerals, and antioxidants. However, it can also be high in calories and sugar, so you should consume it in moderation.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This recipe was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.