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Maple custard

3/24/2013

11 Comments

 
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Maple custards

Serves 2

1.5 cups milk
2 eggs
1/3 cup maple syrup
1 tsp vanilla bean extract
pinch salt

Preheat oven to 190ºC. Place two 1-cup capacity ramekins into a large baking dish and set aside (if you don’t have ramekins, small jars or teacups are fine).

In a small saucepan, heat the milk until just below boiling point. Turn off the heat.

In a large bowl, whisk the eggs, maple syrup, vanilla and salt. Add the hot milk in a steady stream, whisking continuously. Let the mixture stand for a couple of minutes. If any foam rises to the surface, skim it off with a spoon, then divide the mixture between your ramekins.

Make a water bath by pouring hot water into the baking dish so that it comes at least halfway up the sides of your ramekins (water from a recently boiled kettle is ideal). Carefully transfer to the oven and bake for 30-45 minutes, or until just set.

You could serve these hot or cold, for dessert or for breakfast - I like a bit of custard as a bedtime snack.
  • Calcium in milk reduces stress, is extremely pro-metabolic and decreases levels of parathyroid hormone, which can play a role in insomnia. 
  • The added sugar - maple syrup - and salt further increase the pro-sleep effect by helping to boost T3 and body temperature, replenish liver glycogen stores and curb the release of nocturnal stress hormones adrenaline and cortisol. 



Kate is a certified Clinical Nutritionist and offers one-on-one coaching for clients in Sydney Australia, and internationally via Skype or email. Visit the nutrition services page to find out more about private coaching, and be sure to subscribe via email and follow the Nutrition by Nature Facebook page for blog updates, articles, nutrition tips, recipes and special offers. 
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11 Comments
Lucie
3/26/2013 04:15:42 am

I've already made this recipe countless times. It's so satisfying and nourishing. It's a hit at home. Anything to get more of these recipes from Kate. They are suuuuuper.

Reply
Kate link
4/9/2013 08:21:05 pm

Thank you!!

Reply
Pru link
3/27/2013 06:12:33 am

Hi Kate,
These look delicious!
I was wondering if they could be made on homemade cashew or almond milk as I can't really have anything else...
I can't wait to give them a try :)
Thanks

Reply
Kate link
4/9/2013 08:23:45 pm

I'm not a fan of nut milks in general (perhaps see this post for more - http://www.nutritionbynature.com.au/1/post/2013/02/q-a-mondays-stevia-quinoa-almond-milk.html). Why don't you try Michelle's coconut milk panna cotta that I featured a few weeks ago? Recipe here... http://www.nutritionbynature.com.au/1/post/2013/02/coconut-custard.html

Reply
ERin
4/1/2013 10:16:53 am

Hi Kate,
I cooked these last night and they were soooo good!
I have been avoiding dairy of late, but cooked these up last night and had no problems!
I exchanged the maple syrup for honey, but I loved them and so did my boyfriend! He did a happy dance and everything!
Cant wait for your book!
x

Reply
Kate link
4/9/2013 08:25:24 pm

Yup, interestingly a little simple sugar alongside dairy can actually increase digestibility and bowel tolerance of the milk. Happy dance indeed!

Reply
Sarah I.
4/9/2013 09:18:55 am

Hi Kate,
These look delicious! I have been avoiding dairy for years for fear of cystic acne (by far the worst skin offender to me is processed grains/sugar). I have read so much about how dairy is bad for skin. Can you recommend any information on why this isn't true?
Thanks, your blog is beautiful and inspirational!

Reply
Kate link
4/9/2013 08:20:35 pm

Hi Sarah,
Dairy tolerance has a lot to do with good thyroid function/metabolism, as thyroid dictates proper digestion, production of lactase enzyme (for digesting lactose, in dairy), influences progesterone levels and a number of other contributing factors. We address this in the I Didn't Quit Sugar e-book actually (ididntquitsugar.com) and make recommendations for reincorporating dairy into one's diet.
For skin health, dairy contains a small amount of progesterone, vitamin A and quality protein - these all are 'pro-skin' factors. In short, there's a lot of dogma out there about dairy and much of it just isn't true - check the book for more :)

Reply
Sarah I.
4/10/2013 07:19:35 am

Thanks, Kate! I agree that the health world is flooded with dogma and it's something we have to constantly fight against. I purchased your ebook and have enjoyed it thus far. Thank you for sharing the benefits dairy can offer our skin as all I have read and heard is that it disturbs our hormones...how exciting to be able to consume quality dairy with no guilt! I bet that will help me skin, too.

Phen link
6/27/2013 04:59:10 pm

Its look delicious.I love this disc.I can't wait to give them a try.

Reply
Katie Cooper-Wares
4/9/2014 09:15:39 am

Thank-you for this recipe! I have been having one of these before bed & they help me sleep through the night! More effective than any other snack combination. Funny thing, I ran out of maple syrup last week & used sugar but I still woke up. My body has expensive taste obviously!

Reply



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    Kate Skinner Nutrition

    Kate Skinner

    Nutritionist, Health Writer
    Adv Dip Nutr. Med. (ACNT), 
    BDesArch (USyd)

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