Healthy Traditional Sherry Trifle with Flax

A Delicious treat – but healthy

This has the traditional yumminess of sherry trifle but is much healthier. It’s an ideal dessert you can enjoy any day without feeling guilty. I think of this sort of dessert as my mid-week healthy pudding, which earns me the right to indulge a little at the weekend. I eat this dessert regularly — it’s so delicious and satisfying that it’s curbed my cravings for sweet treats and snacks full of sugar and bad fats. This is real food and tastes much nicer. This version is lighter and lower in calories, contains no saturated fat, and is full of omega-3, fibre, and antioxidants from all the fruits, nuts, and seeds.

This is full of good foods, with lots of fibre and good fats. This gives it an estimated Glycaemic Index of 40-45, which is low and good.

At least 10 plants in one meal — towards your target of 30 a week

im Spector of ZOE recommends that we eat 30 different plants each week for gut comfort and overall health. A wide variety of plant foods in your diet means you don’t have to think too hard about balance — the diversity naturally provides the right mix of fibre to keep your gut biome happy, along with all those plant compounds (phytonutrients or phytochemicals) that support health. They also help you feel fuller for longer, which makes it easier to resist snacking on less healthy foods — a win-win for your wellbeing.

Leftovers are Great for Breakfast

If there are any leftovers, they will keep for two or three days in the fridge and make a yummy breakfast.

Key Nutritional Benefits

The nutrients in all these fruits, seeds, and nuts help support health and wellbeing across the whole body, for people of all ages. The whole trifle is low GI, high in protein and fibre, and has no saturated dairy fat or added refined sugar.

• Fruit, berries: Vitamin C, probably the best-known antioxidant, plays an essential role in immunity, healing, disease protection, and maintaining healthy, glowing skin.

• Flax, Fruit: Polyphenols offer antioxidant and anti-inflammatory effects.
• Flax, Fruit & Nuts  gives you high fibre, about 7g per portion, good for digestion,  helping keep blood glucose levels health and slow release energy.

• Fruit: Carotenoids, the bright yellow, orange, and red pigments in plants, are best known as precursors to vitamin A.

• Berries: Anthocyanins, found in red, purple, and blue fruits (especially berries), offer antioxidant and anti-inflammatory properties that may help protect against disease.

• Flax, Fruit: Flavonoids include powerful protective antioxidants — like the ones in green tea and apples – hence, “an apple a day keeps the doctor away”.

• Flax, Fruit, Nuts, Berries: Fibre, both soluble and insoluble, improves digestion, bulks up gut contents to help you feel full, feeds good gut bacteria (which create protective compounds like the short chain fatty acid butyrate), helps control appetite and cravings, supports overall health and helps keep you regular.

• Nuts: Vitamin E, supports all over health particulally supportive of cardiovascular health
• Quark or Strained Greek Yoghurt: protein
• Flaxseed Oil: Omega-3,  supports overall health and wellbeing of every system in the body.
• Dairy-free version passible

Budwig Diet Friendly

This is a real treat that fully complies with the Budwig Diet. Some alcohol is allowed — Johanna Budwig included various wines in her approach — just make sure to use a drier sherry. I used a nice Amontillado, which was perfect. How wonderful to have a super healthy dessert that your family and friends will enjoy too!

OMS Recovery Plan

If you’re following the OMS Recovery Plan, simply use a dairy-free, saturated-fat-free alternative. Soya yoghurt or silken tofu work well — especially if you add flaxseed “gloop” (more about that in other places on the site). You might also want to add vanilla extract and/or maple syrup to enhance the flavour.

Vary the ingredients according to what you have

Don’t worry if you don’t have the exact ingredients, just try what you have available. Try different combinations of fruits, berries, and nuts. If you avoid dairy or are vegan, silken tofu, soya, or coconut yoghurt also work well.

Healthy Traditional Sherry Trifle

Carefully selected ingredients to help improve health.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Course Dessert

Servings 4 people

Equipment

• A nice serving bowl

Ingredients

  

• 3 Flax Farm Flaxjacks (I used Cranberry and Apple) For OMS or a lighter alternative use 5 tablespoons each ground flaxseed and ground almonds mixed
• 30-50 ml Glass of Sherry - variety to taste If you want to be alcohol-free simply mix maple syrup and water 50-50
• 330 g Strained Greek Yoghurt, fat-free, or quark
• 2 Tbs Honey. Or use other Sweetener in appropriate quaintly if required to taste, Stevia liquid, maple syrup, honey or whatever you choice.
• 1 Apple grated or other fruit grated or finely chopped
• 1 Banana sliced
• 50 ml Flax Farm Cold-Pressed Flaxseed Oil
• 175 g Mixed berries
• Juice of 1 lemon
• 50 g Flax Farm Ground Flaxseed Gold looks prettiest but bronze tastes great too
• 30 g Flaked almonds or pumpkin seed
• Decorative berries or fruit

Instructions

 

• Place flaxjacks or ground flaxseed and ground almonds in a serving dish
• Sprinkle with the sherry/maple syrup
• Mix the grated apple with lemon juice and place in a layer on the flaxjacks/ground flax-almonds
• Thoroughly mix the flaxseed oil with the yoghurt/quark and place in a layer above the apple. Sweeten to taste with honey or alternative sweetener
• Mix the yoghurt/quark with the flaxseed oil and place half, place in a layer over the apple .
• Place berries in a layer over the yoghurt-flaxseed oil mix.
• Top with the rest of the yoghurt/quart-flaxseed oil mix
• Place sliced almonds in a dry frying pan over a medium hot heat, regularly stirring until the almonds are lightly browned toasted. (this can be done in an oven)When cool sprinkle them over top of the dessert.
• Decorate the top with more berries.
• Serve and enjoy

Keyword cardiovascular health, gluten-free, good for diabetes,, healthy breakfast,, high protein, IBS, low GI, lower blood pressure, lower cholesterol, omega-3, sugar-free, vegan, Vegetarian

✅ Per Serving (1/4 of full recipe)