Miami VA Healthcare System
Healthy Orange Bavarian Creme Recipe
Welcome to another episode of the Healthy Teaching Kitchen, brought to you by the Miami VA Healthcare System’s Nutrition and Food Services team. Hot summer days are finally here. To help you cool down at the end of a long day, learn how to make an easy dessert recipe that is low in calories; carbs; and is a good source of calcium and vitamins A, D, and C. Oh, and it tastes really good too!
Making the Orange Bavarian Crème recipe is almost the same as making gelatin, but with a creative and refreshing twist. Instead of water, it requires orange juice, fat-free evaporated milk, whipped cream and mandarin oranges. When combined, these ingredients make a gourmet creation that tastes both decadent and refreshing.
When people think of the nutrition in oranges, they undoubtedly think of vitamin C. So what’s important about vitamin C you may ask?
Myth or Fact: vitamin C helps fight the common cold
Although vitamin C plays a role in maintaining a healthy immune system, research has shown that for the majority of people, vitamin C neither helps reduce the common cold nor helps in relieving cold symptoms once a person develops a cold, according to the National Institutes of Health Office of Dietary Supplements. An exception is athletes and Soldiers in subarctic environments where studies have shown benefit with vitamin C supplementation.
What are the benefits of consuming vitamin C?
Vitamin C does so much for our bodies. In addition to helping keep our immune system strong, vitamin C plays a role in the formation of collagen, which is a protein that helps tissue and bone growth and repair. Vitamin C plays a critical role in helping wounds heal and the absorption of iron.
How much vitamin C do I need?
A diet that includes daily intake of fruits and vegetables is generally rich in vitamin C. The National Institute of Health (NIH) recommends for adults to intake 75 to 120 mgs of vitamin C daily. While vitamin C supplements are very popular, research has yet to establish solid health benefits. Having more is not better. In fact, the body poorly absorbs intake over 1,000 mg per day. Studies have shown that vitamin C obtained from foods you eat rather than supplements coming out of a bottle are more effective in maintaining health and preventing disease.
Nutrition tidbits corner
This section is intended to give additional “tidbits” if you need to modify the recipe to fit your diet. Please remember to watch portion sizes. Modifying the recipe may alter the taste a bit. If you are unsure if this recipe fits in your diet, your dietitian or health care provider can let you know.
Heart healthy diet: You can skip the whipped cream or use a fat-free whipped cream version for a heart healthy swap.
Diabetic diet: This recipe contains sugar-free gelatin, which is usually carbohydrate free. Swapping the orange juice for a sugar-free orange beverage is an option to further reduce the sugars.
- Check with your health care provider if this recipe is right for you.
- Orange juice is high in potassium. Try using grape juice or cranberry juice instead. The sugar-free gelatin may be sweetened with acesulfame potassium, which has potassium. Using unsweetened (plain) gelatin with the grape or cranberry juice will still give that sweet flavor but with less potassium.
- Evaporated milk is high in phosphorus (512 mg for 1 cup). You can try using plain almond or soy milk, or even rice beverage as a substitute; all of which are lower in phosphorus. If you eat just a half cup serving, this can be your dairy serving for the day. Talk to your dietitian or physician to find out how much phosphorus is right for you.
|Orange Bavarian Crème
Serving Size: 4 oz. (1/2 cup)
Instruction for preparing Orange Bavarian Crème
Nutrition Facts (per 4 oz. or ½ cup)
Good source of calcium
High in vitamins A and D
Good source of “antioxidant” vitamin C
We want to hear from you!
Stay tuned for more healthy recipes. Now that you’ve had a chance to view the video and see this recipe prepared, let us know what you think. Do you have a healthy recipe? Your recipe could be featured in a future Healthy Teaching Kitchen video. To submit your recipes, call 305-575-7000, ext. 3070. Happy cooking!
Note: The Miami VA Healthcare System Healthy Teaching Kitchen recipes are designed for the general population that desires to follow a healthy diet. For recipe modifications due to diet restrictions please contact a Miami VA Registered Dietitian at 305-575-7000, ext. 3070.