Summary: Jan – Mar 2014 plus Very Berry Sauce

19 Mar

Spring is here – yay!


The sun and warm temperatures have lifted my spirits after the disappointing Hb1 AC value for the first quarter 2014. My experiment of eating a mix of low carb and non-low carb meals didn’t really keep my Hb1AC values level. I am not sure if Carnival in Munich was the culprit but I’ll blame it on that. Carnival here, like in many other parts of the world, is the time when the whole city not only becomes crazy but also the time when it’s inhabitants become doughnut crazy. Doughnuts are baked in all possible variations. These are not only sold everywhere but kind colleagues will bring boxes into the office for everyone. It’s really hard to go anywhere in Munich without seeing doughnuts screaming “eat me! eat me! “. Oh well…

The only person who was pleased with my increased Hb1AC was my doctor who said fluctuations are to be expected and he does not see a problem!

Figure it’s time to increase my low carb meals. My problem is snacking. I get really hungry between meals and I don’t like eating raw veggies – so snacking on veggie sticks is out – as long as I can help it. Think I’ll have to eat more yoghurt with my very berry sauce.

In my attempts to recreate something sweet but healthy, I stumbled on something which I really liked – eating a homemade berry sauce or coulis with soy yoghurt. Many years ago when I was first diagnosed as having diabetes, a doctor told me to just boil some fruit, puree it and use this as jam. I never did it because I felt making a small quantity would be too much trouble and a larger quantity would end up getting moldy in the fridge as I don’t eat jam everyday. Furthermore, jam is jellied fruit sauce and by just pureeing fruit, I would end up with a liquidy mixture.

I was making a layered dessert not too long ago which called for pureeing some raspberries and then adding sugar and gelatin. The first time I made the dessert, I followed the recipe but the sauce did not thicken. The next time around, I decided to omit the sugar and gelatin because I was too lazy. As I don’t like raspberries too much because of the seeds which get stuck between your teeth, I sieved the puree and was surprised at how nice it tasted. Basically what I made was a raspberry coulis without sugar and lemon juice – just like what the doctor told me to do many years ago!

Then I tried eating my sauce with different kinds of yoghurt – thick Greek yoghurt, plain yoghurt, 1.5% fat yoghurt and soy yoghurt. The Greek yoghurt and soy yoghurt tasted the best. I’ve tried to make my own soy yoghurt but that hasn’t succeeded (yet) so I’m now enjoying this with store-bought plain soy yoghurt. Divine! I sometimes eat a larger portion as a meal.

Berry season is coming around soon so get ready!

Raspberry coulis

Here’s how you can make your own pure berry sauce.

Pure Very Berry Sauce

Get a box of frozen berries or a punnet  of fresh berries – your choice. Frozen fruit is sold in 300 gr boxes here. I think frozen berries would work better. 300gr frozen berries yields about 200ml sauce. I’ve tried making my berry sauce with blueberries, strawberries, raspberries and mixed berries. All lovely!

For frozen fruit, empty the contents into a saucepan. Heat up the pan and then turn down immediately to very low. Let the fruit gently cook till soft. Stir once in a while at the beginning when the frozen fruit have not yet emitted enough liquid.

For fresh fruit, wash the fruit, cut into small pieces, if large, and put this in a saucepan with a little water – ¼ cup. Bring to a boil and quickly turn down the heat to very low. Let fruit simmer till soft. Do check it frequently to ensure that the fruit is cooking in liquid. If the fruit hasn’t emitted liquid yet, add a bit more water.

Once fruit is soft, press through a strainer. This is the hard part. You want to get as much fruit sauce as possible out of this. Every drop is precious. When you are fed-up of pressing, discard the pulp. The rest should be kept in an air-tight jar in the fridge. Use as soon as possible. You could even fill an ice-cube tray with sauce, freeze and defrost cubes when required.

Put a couple of teaspoons of sauce over your yoghurt and enjoy. Try to get a brand with  little sugar or no sugar added if possible. The berries are sweet and tart enough to balance out any bland-tasting yoghurt. Of course, you can be imaginative and decorate with fresh fruit and nuts. You can use this sauce for all kinds of desserts which call for berry sauces. Totally yummy, pure fruit!


4 Responses to “Summary: Jan – Mar 2014 plus Very Berry Sauce”

  1. Anna March 19, 2014 at 12:51 #

    Is there a Lidl in your area? They have a 10% Greek yogurt that comes in a 1L container. Is this the one you tried? It’s one of the best I’ve ever had! And it will help your a1c.

    • franinmunich March 19, 2014 at 13:26 #

      Yes, there is a Lidl and I’ve tried the Greek yoghurt. It does have a lot more fat than soy yoghurt but once in a while that’s ok. I love it’s creamy texture.

      • Anna March 19, 2014 at 16:54 #

        The fat is great for low carb/ketogenic diets and controlling blood sugar. Not to mention it is delicious! Is there a reason you need to limit your fat intake?

      • franinmunich March 19, 2014 at 18:35 #

        When I started low carbing, I ignored looking at fat content. I snacked a lot on almonds and nuts. My cholesterol is now high and I have to watch it. Not overdoing the nuts may be enough to bring the figure down but it’s still early to tell.

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