2 better for blood sugar, cherry-rich desserts

Cherry desserts are sweet, but they don't have to be unhealthy. These recipes use healthier ingredients to replace traditional ones to ensure that your blood sugar is kept in check.

This rustic French dessert is a cross between a custard and a baked pancake. It's simple to make, delicious and ever-so-comforting. If you're using fresh cherries, use a cherry pitter to speed the pitting process. Or use frozen cherries, which are already pitted.

Serves 8. Preparation time: 25 minutes. Baking time: 35 to 40 minutes.

Ingredients:

• 30 ml (2 tbsp) plus 100 g (1/2 cup) sugar, divided
• 65 g (1/2 c) all-purpose flour
• 2 large eggs
• 2 large egg whites
• 250 ml (1 c) low-fat (1%) milk
• 15 ml (1 tbsp) unsalted butter, melted
• 5 ml (1 tsp) vanilla extract
• 450 g (1 lb/3 c) fresh or partially thawed frozen sweet cherries, pitted
• Confectioners' sugar for dusting

1. Preheat the oven to 200°C (400°F). Coat a 23 centimetre (nine inch) pie with nonstick spray. Sprinkle with 15 millilitres (one tablespoon) sugar and tilt to coat.
2. Place 100 grams (1/2 cup) sugar, the flour, eggs, egg whites, milk, butter and vanilla in a food processor or blender. Process until smooth.
3. Spread the cherries in the pie pan. Pour the egg batter over the cherries. Sprinkle with the remaining 15 millilitres (one tablespoon) sugar.
4. Bake the clafouti until light brown and puffed, 35 to 40 minutes. Let cool slightly. The clafouti will sink as it cools. Dust with confectioners' sugar and serve warm.

Per serving nutrition: 176 calories, 5 g protein, 33 g carbohydrates, 1 g fibre, 3 g total fat, 2 g saturated fat, 59 mg cholesterol, 48 mg sodium.

Fruit baked in a rich-tasting almond cream makes a homey yet special dessert. Tofu may seem like a surprising ingredient, but it makes a very successful and healthful substitute for butter in this almond cream.

Serves 6. Preparation time: 30 minutes. Baking time: 30 to 40 minutes.

Ingredients:

• 45 g (1/3 c) slivered almonds
• 65 g (1/3 c) sugar
• 15 ml (1 tbsp) all-purpose flour
• Pinch of salt
• 1 large egg
• 1 large egg white
• 125 g (1/2 c) reduced-fat firm silken tofu
• 15 ml (1 tbsp) unsalted butter, softened
• 1 ml (1/4 tsp) almond extract
• 450 g (3 c) fresh or partially thawed frozen sweet cherries, pitted
• Confectioners' sugar for dusting

1. Preheat the oven to 190°C (375°F). Coat a 24 centimetre (9 1/2 inch) pie pan with nonstick spray.
2. Spread the almonds in a small baking dish. Toast in the oven until light golden and fragrant, four to six minutes. Let cool.
3. Combine the almonds, sugar, flour and salt in a food processor. Process until the almonds are ground. Add the egg, egg white, tofu, butter and almond extract. Process until smooth.
4. Spread the cherries in the pie pan. Scrape the tofu mixture evenly over the cherries. Bake the gratin until light golden and firm to the touch, 30 to 40 minutes. Let cool slightly. Dust with confectioners' sugar. Serve warm or at room temperature.

Per serving nutrition: 168 calories, 5 g protein, 26 g carbohydrates, 2 g fibre, 6 g total fat, 2 g saturated fat, 40 mg cholesterol, 28 g sodium.

Cherries are an excellent example of low-glycemic foods. It's hard to think of a more delicious way to enjoy them than in these desserts.