A caramel isn’t caramel without sugar and butter, so from a health perspective this is definitely an indulgence, but we’re all for moderation.

Boasting protein, monounsaturated fats and fibre, pecans are a healthy addition to a dessert, while this recipe also calls for eggs and cooled cooked rice, all ingredients assisting in the lowering of the GI of this typically sugary dish. The pureed pie apple will add a lovely taste to the dish with its added nutritional benefits.

As the name suggests, this dish is a milk-based dessert relying on creamy components and the rice to thicken
it up to the desired consistency. The milk elements in the dish add protein, fats, and carbohydrates (along with
the rice). Traditionally this dish is made with sugar instead of condensed milk but the amount of sugar in this dish is lower than other traditional recipes, although still a decadent treat. The nuts and raisins add protein, fats, natural sweetness, and fibre.

As the name suggests, this dish is a milk-based dessert relying on creamy components and the rice to thicken it up to the desired consistency. The milk elements in the dish add protein, fats, and carbohydrates (along with the rice). Traditionally this dish is made with sugar instead of condensed milk but the amount of sugar in this dish is
lower than other traditional recipes, although still a decadent treat. The nuts and raisins add protein, fats, natural sweetness, and fibre.

Much lower in sugar, this ice cream alternative makes for a summer sweet treat with a bit more. With cooled cooked rice, it offers longer lasting energy, and the water and milk offer rehydration during those hot days. Chocolate milk is a popular recovery drink after exercise due to its ratio of carbohydrates and protein, with the
chocolate and milk in these pops they too could be enjoyed to replenish and recover post-exercise.

This dish is a nice way of incorporating fruit into a dessert for sweetness as well as vitamins, minerals, and fibre. The milk provides protein, fats, and carbohydrates, whilst the cooled cooked rice has a higher resistant starch lowering the GI of this dessert. The coconut also provides fibre and MCT fats. Coconut is, however, high in energy and saturated fat and should therefore be enjoyed in moderation, as should all sweet desserts.

Puddings are a treat, we expect all the deliciousness, and often compromise for a little sugar and cream. This pudding delivers on the taste and more, providing the warm gooey goodness we love from a rice pudding but with the added nutritional benefits of cardamom, protein-rich nuts, and dried fruits. This combination prevents an energy spike so often associated with desserts due to its addition of protein through the milk and nuts.

While still boasting sweet decadence, this cheesecake recipe provides a ‘healthier’ spin on the traditional version. With oats in its base, it contains complex carbohydrates and soluble fibre; the cottage cheese is a lower fat option when compared to traditional cream cheese; and the addition of cooked, cooled rice replaces what would otherwise be more cream cheese or sweetness, so reduces the fat and/or sugar content of this dessert. Enjoy in moderation.