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’m proud to offer an award-willing single estate olive oil from my ancestral homeland of Calabria, Italy. Made exclusively from Carolea olives, this oil has an extremely low (.2%) acidity rate, and a high level (483) of strong, health-boosting anti-oxidants called polyphenols. This 100% Italian olive oil is reminiscent of the typical Mediterranean aromas of the region. When I arrive at the nearby airport in Lamezia Terme during the olive harvest each fall, the rich olive aromas are the first scent to greet me as I step out of the airplane, offering me a warm welcome home.
Produced by the multiple award-winning, Tenute Cristiano estate, this premium extra-virgin olive oil offers notes of tomato and heirloom vegetables and herbs combined with peppery sensations that characterize its unique and intense flavor. With three generations of experience, Tenute Cristiano has created the perfect combination - a texture that is very fluid and harmonious along with a taste that’s round and full with an almonds and citrus finish.
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)!
I believe that the key to maintaining a healthful lifestyle with diabetes (or when you’re trying to avoid it) is to be able to enjoy the delicious and nutritious desserts on occasion. Completely cutting out sweet treats forever is not a sustainable goal, nor is it necessary.
To be honest, I never thought I’d write a book on diabetes desserts. I’ve already written or co-written 19 books, most of them based on the Mediterranean diet, the Mediterranean lifestyle, and diabetes-friendly cuisine. In those books, desserts were not the focus. Even in the Diabetes Cookbook For Dummies which I released last year with Dr. Simon Poole, I created desserts mostly out of fresh fruit, nuts, and cheese which is what we should be consuming anyway.
When I accepted the opportunity to write this book, I decided to incorporate useful information about diabetes and blood sugar levels along with delicious and nutritious recipes that people could rely on to help regulate glucose without giving up good flavor. I also included many ideas for boosting your health and happiness in general. It’s my hope that you’ll be able to incorporate not only the recipes, but also some of the healing tips to live with both pleasure and health in mind.
Diabetes Desserts Cookbook For Dummies busts a common myth about diabetes—that desserts aren’t allowed! If you plan ahead and use whole ingredients, delicious options like cakes, cookies, and brownies can still be on your menu. This book features 125 flavor-forward, healthful treats that are mouthwatering enough for a menu but simple enough to make at home.
This book is for anyone looking for dessert ideas for a diabetes-friendly diet. You don’t have to give up on dessert. Diabetes Desserts Cookbook For Dummies has the healthful recipes and lifestyle tips that you need to continue enjoying the sweet things in life.
Order in advance of April 22, 2025 publication date* here and receive a free bag of Molino Pasini All-Purpose Italian flour for free.
*Diabetes Desserts For Dummies and a complimentary bag of Molino Pasini All-Purpose Italian Flour will be shipped once they are in stock on April 22, 2025.
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.