NUTRITION INFO
PER SERVE 835kJ, protein 9g, total fat 4g (sat. fat 2g), carbs 24g, fibre 2g, sodium 132mg
Carb exchanges 1½
GI estimate low
Gluten-free
BOURBON HOT COCOA
PREP TIME: 5 MINS
COOK TIME: 10 MINS
SERVES 2 (AS AN OCCASIONAL DESSERT)
20g dark chocolate, chopped
11/2 Tbsp cocoa powder
375ml (11/2 cups) skim milk, plus
60ml (1/4 cup) extra
2 tsp honey
11/2 Tbsp bourbon Ground cinnamon, to serve (optional)
1 Put chocolate and cocoa powder in a small saucepan. Add the 11/2 cups milk and the honey. Cook, whisking, over medium heat, until chocolate melts and mixture comes to simmer. Stir in bourbon. Pour between heatproof serving glasses or mugs.
2 For topper, place extra 1/4 cup milk in a small microwave-safe bowl. Microwave on high/ 100% for 20-30 seconds, or until warm. Whisk until frothy. Top hot cocoa with frothy milk and sprinkle with cinnamon, if you like, to serve.
NUTRITION INFO
PER SERVE (with sugar) 938kJ, protein 6g, total fat 3g (sat. fat 1g), carbs 40g, fibre 3g, sodium 176mg
Carb exchanges 2½
GI estimate high
PER SERVE
(with sugar substitute) 843kJ, protein 6g, total fat 3g (sat. fat 1g), carbs 34g, fibre 3g, sodium 177mg
Carb exchanges 2½
GI estimate high
PANCAKES WITH MIXED BERRY COMPOTE
PREP TIME: 10 MINS
COOK TIME: 15 MINS
SERVES 4 (AS AN OCCASIONAL DESSERT)
200g mixed frozen berries
1 Tbsp icing sugar or granulated sugar substitute Squeeze of fresh lemon juice
150g (1 cup) plain flour
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