2 desserts that lower blood pressure

Foods that are high in magnesium and zinc are excellent choices to reduce rising blood pressure. Put those foods in a dessert and you are not only eating healthier but having a delicious treat as well.

Cobblers come in two basic forms: 1) Sweetened fruit topped with biscuit, cake or other pastry dough, and 2) A loose pancake batter topped with sweetened fruit. The latter is a bit lower in calories and makes a more colourful presentation as the fruit glistens on top and bakes right into the batter.

PREP TIME: 15 minutes

COOK TIME: 45 minutes

SERVES 6

Ingredients:

• 50 ml (1/4 c) butter
• 50 g (1/4 c) all-purpose flour
• 75 g (1/3 c) sugar
• 5 g (1 tsp) baking powder
• 1 g (1/4 tsp) salt
• 50 ml (1/4 c) low-fat buttermilk
• 2 ml (1/2 tsp) almond extract
• 500 g (2 c) sour cherries, pitted and halved, if large

Instructions:

1. Preheat the oven to 180°C (350°F). Put the butter in a 23 centimetre (nine inch) round, deep-dish pie plate or shallow two litre (two quart) baking dish. Put the pan in the oven until the butter melts, about five minutes.
2. Meanwhile, whisk together the flour, 50 grams (1/4 cup) of the sugar, the baking powder and salt in a medium bowl. Whisk together the buttermilk and almond extract in a cup then whisk the buttermilk mixture into the dry ingredients just until moistened, leaving a few lumps.
3. Pour the batter over the melted butter in the pan. Scatter the cherries on top of the batter and sprinkle with the remaining sugar.
4. Bake until browned around the edges and a toothpick inserted in the centre comes out clean, about 45 minutes.

PER SERVING: 162 cal, 8 g fat (5 g sat), 2 g protein, 1 g fibre, 21 mg chol, 255 mg sodium, 38 mg calcium

Both coconut milk and coconut extract deepen the flavour in this simple sorbet. Look for reduced-fat coconut milk in the Asian or international section of your grocery store. To save time, you can use frozen mango chunks. Serve with gingersnap cookies.

PREP TIME: 10 minutes (plus 4 hours freezing)

SERVES 6

Ingredients:

• 1 kg (4 c) fresh or frozen mango chunks
• 1 fresh or frozen banana
• 75 g (1/3 c) sugar
• 125 ml (1/2 c) reduced-fat coconut milk
• 2 ml (1/2 tsp) coconut extract
• 15 ml (1 tbsp) Triple Sec (optional)
• 1 g (1/4 tsp) of ground ginger

Ingredients:

1. Put the mango, banana, sugar, coconut milk, coconut extract, Triple Sec (if using), and ginger in a food processor. Process until smooth, stopping to scrape down the sides occasionally, about two minutes.
2. Pour into a shallow metal pan. Cover and freeze until frozen solid, at least four hours or overnight.
3. Break the mixture into chunks with a sturdy knife (or if your pan is somewhat flexible, twist the opposite corners and push up from the bottom to loosen the whole frozen sheet from the pan; then break it into chunks). Process in a food processor until soft and snowy but not melted, about one minute. Stop occasionally to make sure there are no big chunks in the mixture.
4. Mound into cups and serve.

Mangoes are packed with heart-favouring magnesium and zinc, but can also be replaced by any unsweetened, frozen or fresh fruit. Try pineapple or papaya instead, and omit the Triple Sec.

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