Learning > Recipes

Grilled to sweet perfection

Image
Sylvia Tan on 15 Sep 2015

The Straits Times

Share

Facebook Email


The first time I ate a grilled fruit for dessert was not at some chichi restaurant but, rather, on a deserted island off Mersing on the east coast of Malaysia.

 

We had just finished a barbecue on the beach. We lay back replete, but no one had brought dessert.

 

Then I spotted a whole pineapple that someone did bring. I decided to peel it and grill slices of it on the dying coals of the barbecue. It ended up with pretty grill marks and tasted glorious, especially when drizzled with a bit of honey.

 

Nowadays, I've extended my repertoire, but grilled fruit remains one of my favourite desserts.

 

Unusual, I know, but what could be easier and healthier?

 

Where can you find a dessert that is sweet but with natural sugars and is free of fat and cholesterol?

 

You can use any fruit. All of them turn intensely sweeter with the caramelising of the natural sugars brought about by the grilling.

 

I choose tropical fruits simply because they are cheaper and easily on hand.

 

Most conveniently, you do not need to fire up a barbecue just for this. I grilled this lot on a grill pan, though I should have watched the heat closer so as not to overcook the fruit, which I did a tad.

 

I added nuts at the end for some textural interest and instead of drizzling honey over it all, I made a sauce from gula melaka and rum. Its glycemic index is low, meaning it won't spike your blood sugar levels. But you could omit this and add a dollop of low-fat yogurt instead to keep to a stricter nutritional discipline.

 

Aside from the convenience and the deliciousness of eating fruit in yet another form, there are well- known benefits to eating more fruit. It contains calcium, essential for healthy bones and teeth.

 

It is rich in fibre, which is associated with a decreased risk of coronary heart disease.

 

It has iron, magnesium and potassium, which are needed respectively for healthy blood and normal functioning of cells, for strong bones and to help maintain good blood pressure.

 

It also contains vitamin A, which helps keep eyes and skin healthy and protects against infections, and vitamin C, which promotes healing and helps keep teeth and gums healthy.

 

Nutrition aside, fruit treated in this way just tastes great. Even mediocre and less-than-ripe fruit turn out rather delicious after some time under the grill.

 

And the thing is, all fruit can be grilled, whether they are stone fruit like peaches and nectarines or the more familiar tropical fruit.

 

I used banana, mango and pineapple for a medley of yellows, over which I drizzled a rich brown syrup and added a green mint leaf for a pretty contrast.

 

The bananas especially turn out pretty sensational after this treatment. They become exceedingly sweet without any extra sugar.

 

A few tips: Do watch the grill carefully so as not to overcook the fruit.

 

You want them still firm after the grilling. It is better to leave the skin on to hold the flesh, but pineapple slices are pretty hardy, so no worries there.

 

Healthier than most desserts

Grilled fruit is considered healthier than most desserts and deep-fried fruit, said Ms Bibi Chia, principal dietitian at the Raffles Diabetes & Endocrine Centre.

 

Grilling caramelises the natural sugar found in fruit, turning it brown and intensifying its sweetness, she said.

 

This helps keep you from being tempted to add more sugar.

 

However, some heat-sensitive nutrients, including vitamin C, will be lost during the grilling process, said Ms Chia.

 

Tropical fruits such as pineapple, banana and mango are loaded with both vitamins and minerals. They are also low in fat but high in dietary fibre.

 

The banana, pineapple and mango in this recipe would give you 18.2g of fibre in total, which would amount to 73 per cent of your daily fibre requirement, said Ms Chia.

 

The fat content would come to 4.8g - a mere 2 per cent of your daily fat allowance, based on a 2,000-calorie diet.

 

However, gula melaka is largely made up of sugar, so use it sparingly. One cup (250g) has 214.2g of sugar, said Ms Chia.

 

Ingredients

  • 2 bananas, unpeeled, sliced into half lengthwise
  • 2 slices of pineapple, peeled and cored
  • 2 mangoes, unpeeled, sliced to obtain 4 cheeks

Syrup

  • 0.5 cup gula melaka (palm sugar), chopped into small pieces
  • 0.5 cup water
  • 1 tbs dark rum

Garnish

  • Roasted peanuts and mint leaves

 

Method

1. Heat up a ridged grill pan, sprayed lightly with canola oil, until smoking hot on the stove.

2. Place one fruit after the other on the pan: First, the banana halves, cut side down. Leave them undisturbed for a few minutes until sear marks form. Remove.

3. Repeat with the mango cheeks, cut side down, undisturbed for a few minutes, followed by the pineapple slices.

4. Carefully remove the skin from the bananas and mangoes and leave the fruit aside.

5. Make the gula melaka syrup by placing the chopped sugar and water in a small pot. Bring to the boil, stir to dissolve all the lumps and add the rum. Leave aside.

6. To serve, place one of each fruit in a cup, drizzle with syrup and garnish with chopped nuts and a mint leaf.

Serves 4

 

Source: The Straits Times © Singapore Press Holdings Limited. Reproduced with permission.

The views, material and information presented by any third party are strictly the views of such third party. Without prejudice to any third party content or materials whatsoever are provided for information purposes and convenience only. Council For The Third Age shall not be responsible or liable for any loss or damage whatsoever arising directly or indirectly howsoever in connection with or as a result of any person accessing or acting on any information contained in such content or materials. The presentation of such information by third parties on this Council For The Third Age website does not imply and shall not be construed as any representation, warranty, endorsement or verification by Council For The Third Age in respect of such content or materials.