Creamy Layered Fruit Custard (Diabetic-Friendly)
🥣 Ingredients
Custard Layer:
- 2 cups low-fat milk (or unsweetened almond milk for lower carbs)
- 1 tbsp custard powder (or cornstarch)
- 1–2 tbsp Stevia or erythritol
- ½ tsp vanilla extract
Creamy Layer:
- ½ cup Greek yogurt (unsweetened)
- 2 tbsp fresh cream (optional, for richness)
Fruit Layer (low glycemic):
- Strawberries
- Blueberries
- Apple (small amount, diced)
- Kiwi
⚠️ Avoid: bananas, mangoes, grapes (higher sugar)
👩🍳 Instructions
1. Make Custard:
- Mix custard powder with a little cold milk.
- Heat remaining milk, add sweetener.
- Stir in custard mix and cook until thick.
- Let it cool completely.
2. Prepare Cream Layer:
- Mix Greek yogurt + cream until smooth.
- Taste and adjust sweetness if needed.
3. Assemble Layers:
In a glass or bowl:
- Fruit layer
- Custard layer
- Creamy yogurt layer
- Repeat layers
Top with a few berries or chopped nuts.
✅ Why this works for diabetes
- Uses low-GI fruits
- Replaces sugar with natural sweeteners
- Adds protein (yogurt) → slows glucose spikes
- Keeps carbs moderate
⚖️ Portion Tip
Stick to small servings (½–1 cup) to keep blood sugar stable.
💡 Extra Tips
- Add chia seeds for more fiber
- Chill before serving for better taste
- You can make it fully low-carb by skipping custard powder and thickening with chia or gelatin
