Mediterranean-Style Strudel: Diabetes-Friendly & Delicious
Today is #WorldBookDay and I’m celebrating the release of my 21st book, Diabetes Desserts Cookbook For Dummies, which is available on my website now. Lord Byron said “A drop of ink may make a million think,” and I truly hope that this new book inspires millions to think of food as medicine, that cooking and baking can be joyful, and that when made properly, even desserts can be part of a healthful lifestyle.
With that in mind, I’m sharing a mouthwatering, easy, and healthy dessert recipe that’s dear to my heart. Order here and receive a free bag of Molino Pasini All-Purpose Italian flour for free while supplies last.
Strudel is the national dessert of Austria as well as an international classic. Years ago, I had the opportunity to watch Austrian-born Certified Global Master Chef Wilhelm Jonach serve classic strudel at the Austrian Embassy in Washington, D.C. My father mentioned how much he loved strudel. At the time, I was working on another diabetes-friendly cookbook and wanted to create a version that would fit into my mom’s diabetes-friendly diet requirements and satisfy my dad’s cravings, so I came up with the phyllo version. It’s a great solution for someone who loves the flavor of strudel but doesn’t want to derail their diet.
I was surprised to learn the history of strudel. Even though it’s associated with Austrian cuisine, it gained popularity in the 18th century and spread throughout the Habsburg Empire (which lasted from the 13th until the 19th century) —many cuisines nowadays also enjoy strudel. Strudel comes from the German word for "whirlpool" because when you cut into the cooked, rolled strudel, the layers of pastry resembles the inside of a whirlpool. The dessert is also believed to have evolved after Turkish baklava arrived in Austria in the 15th century (making my healthier version even more appropriate)!
Apple strudel (said to be a Viennese creation) is the national dessert of Austria and the official state pastry of Texas. You can create variations on the classic by using pears or cherries in the Apple, Raisin, and Nut Strudel recipe or by swapping out vanilla cream for a filling as well. You can even make savory versions by adding mushrooms and cheese, spinach and cheese, or your favorite fillings.
Apple, Raisin, and Nut Strudel
Prep time: 15 min Cook time: 1 hr 10 min Yield: 12 servings
Ingredients
3/4 cup honey (254g) and 1 tablespoon (21g) for garnish
1 cup (237mL) water
One 2-x-3-inch (5-7.6cm) strip lemon peel
1/4 cup (59mL) lemon juice
1 cup (120g) chopped walnuts
4 Golden Delicious apples, peeled, cored, and cut into 1-inch pieces
1/2 cup (73g) golden raisins
4 tablespoons (54mL) Amy Riolo Selections, or other good quality EVOO
7 sheets phyllo dough, at room temperature
3/4 cup (81g) dried plain breadcrumbs
Directions
1 Combine the honey with the water and lemon peel in a large saucepan over medium heat. Cook, stirring occasionally, until the honey has dissolved completely. Add the walnuts, stir to combine, and cover the saucepan. Reduce the heat to low and simmer for 20 minutes.
2 Add in the apples, stir, and simmer, covered, for another 20 minutes. Remove the pan from the heat and stir in the raisins. Allow the mixture to cool completely. When mixture is cooled to room temperature, remove the lemon peel, and preheat the oven to 375 degrees F (190 degrees C).
3 Line a baking sheet with parchment paper or a silicone liner. Carefully unfold the phyllo dough and lay 1 sheet down on a clean work surface. Place the EVOO in a small bowl and using a pastry brush, lightly oil the phyllo, working from the outside in. Sprinkle with 2 tablespoons (13g) of breadcrumbs.
4 Continue layering the phyllo dough, brushing each with EVOO and sprinkling with breadcrumbs. Spoon the filling evenly down the long side of the phyllo sheet, about 2 inches (5cm) from the bottom edge and 1 inch (2.5cm) from both sides, creating a 12-x-13-inch log. Carefully fold the bottom edge and the side flaps over the filling. Slowly roll up the phyllo sheets like a jelly roll and place on a baking sheet.
5 Lightly brush the top of the strudel with additional EVOO and drizzle remaining tablespoon of honey across the top. Make 12 (1-inch; 2.5-cm) evenly spaced diagonal slits across the top of the strudel to reveal the filling. Bake for 25 minutes and then rotate pan. Bake another 10 to 15 minutes, or until golden. Remove from the oven and let rest for at least 10 minutes. Serve warm or at room temperature.
Tip: Keep phyllo dough on hand in the freezer to make nutritious, flaky, pastries when needed.
Note: Phyllo dough is free of trans fat, saturated fat, and cholesterol, making it an excellent alternative to butter-laden dough and crusts. Many people actually prefer its light, crunchy, and flaky texture for soft, moist fillings. Experiment by replacing some of the traditional dough and crust in your favorite recipes with phyllo dough. The combination of fruit and nuts make for a balanced sweet treat that can be enjoyed after a meal or as an occasional snack.
Vary It! Swap out dates for raisins and pears for apples.
Per serving: Calories 280 (From Fat 109); Fat 12g (Saturated 1g); Cholesterol 0mg; Sodium 105mg; Carbohydrate 43g (Dietary Fiber 2g); Protein 4g; Sugars 29g.