Good-quality dark chocolate, that has a cocoa content of 70% or higher, will be rich in antioxidants and will also contain less added sugar than lower-quality milk chocolate. Give these delicious, low GI baked chocolate egg custards a go as a great dessert or weekend treat!


375 ml (13 fl oz/1½ cups) reduced-fat milk

50 g (1¾ oz) 70% cocoa

dark chocolate

1 vanilla bean, split lengthways

1 teaspoon chai masala powder

2 eggs, at room temperature

2 teaspoons Natvia sweetener

pinch of freshly grated nutmeg

20 raspberries



  1. Preheat the oven to 170°C (325°F). Put four 125 ml (4 fl oz/½ cup) capacity ramekins in a roasting tin.
  2. Pour the milk into a small saucepan. Break the chocolate into small pieces and add to the pan, along with the vanilla seeds and the chai masala powder. Cook over medium heat until the mixture is just below boiling point. Remove the pan from the heat and set aside to cool for 10 minutes.
  3. Use an electric mixer with a whisk attachment to whisk the eggs and sweetener for 1 minute or until frothy. Slowly pour the warm milk into the egg mixture and stir until well combined. Strain the custard mixture into the prepared dishes and sprinkle with the nutmeg.
  4. Pour enough boiling water into the roasting tin to reach halfway up the sides of the ramekins and bake for 35–40 minutes or until the custards are set but still slightly wobbly.
  5. Refrigerate the custards for 2 hours or until cold, then serve topped with the raspberries.

Notes: Chai masala powder is a dry Indian spice mix made up of cloves, ginger, cassia, cardamom and pepper. It can be found in Asian grocery stores, or you can make your own.

Recipes and Images from ‘Reversing Diabetes’ by Dr. Alan Barclay (Murdoch Books)