Pears are a great low GI fruit and for a sweet treat you can enjoy a single serve of Anneka Manning’s honey-roasted pears with chocolate fudge sauce and pecan sprinkle. Use single origin honeys as they have a lower GI than most commercial honeys which are made from a mixture of honeys derived from different hives and different floral sources. Many Australian single origin wildflower honeys are low GI – yellow box (GI 35), stringybark (GI 44), iron bark (GI 48) and red gum (GI 53).
Preparation time: 20 minutes
Baking time: 30 minutes
4 (about 200g/7oz each) firm but ripe pears (such as Williams or Beurre Bosc)
2½ tbsp (50ml) single origin floral honey
15g (½oz) butter, softened
Chocolate fudge sauce
100g (3½oz) good-quality dark chocolate (70% cocoa)
¼ cup milk
1 tbsp (20ml) single-origin floral honey
50g (1¾oz) pecans, chopped
2½ tbsp flaked coconut
½ teaspoon ground cinnamon
1. To make the Pecan sprinkle, preheat the oven to 180°C (160°C fan-forced) and line an oven tray with non-stick baking paper. Combine the pecans, coconut and cinnamon and spread on the tray. Bake in preheated oven for 8–10 minutes or until the pecans and coconut are toasted and aromatic. Remove from the oven and cool on the tray.
2. To make the Honey-roasted pears, increase the oven to 200°C/400°F (180°C/350°F fan-forced). Peel and halve the pears. Use a teaspoon or a melon baller to remove the core from the pears. Place the pear halves, cut side down, in a shallow ovenproof dish just large enough to hold the pears in one layer. Drizzle with the honey and dot with the butter. Roast in preheated oven for 30 minutes, basting with the juices and occasionally moving the pears slightly around, or until the pears are just tender and lightly caramelised underneath.
3. Meanwhile, to make the Chocolate fudge sauce, combine the chocolate, milk and honey in a heatproof bowl over a saucepan of simmering water (don’t let the bowl touch the water beneath) and stir until melted and smooth.
4. Serve the pears warm or at room temperature with the warm Chocolate fudge sauce and sprinkled with the Pecan sprinkle.
- The roasted pears and chocolate sauce will keep separately in airtight containers in the fridge for up to 3 days. Serve the pears at room temperature and warm the sauce in the microwave or over simmering water to bring it back to a pouring consistency before serving.
- The Pecan sprinkle will keep in an airtight container at room temperature for up to a week.
1000kJ/240 calories; 2g protein; 11.5g fat (5g saturated fat); 28g available carbs (includes 26g sugars and 2g starch); 5.5g fibre; 26mg sodium
Article kindly provided by The GI Foundation
Recipe written by Anneka Manning, founder of BakeClub, shares her delicious better-for-you recipes for snacks, desserts and treats the whole family will love.