Peach pudding with coconut and mint is a fruit salad disguised as a dessert and is the answer to two needs: the first is to find an alternative to ice cream for Gaia and Nicolò on long, sultry summer days, the second is to use the very sweet peaches my greengrocer friend gave me before closing for the holidays.

In fact, this Peach pudding with coconut and mint can be prepared without adding sugar to what the sweet seasonal fruit already contains, or, as I did to make the preparation really resemble a real dessert, I added a few drops of liquid sweetener in the preparation of the pudding.

By using coconut milk (strictly natural and unsweetened) I have avoided adding fat to the preparation, the carbohydrate intake per 100g of coconut milk is only 2.7g and, a gift we can give to friends who cannot consume dairy products, it is also lactose free.

Finally, a touch of freshness with the mint that grows in the corner of aromatic herbs of my vegetable garden at home could not be missing… even if the sprig gave me a lot of trouble by twisting itself around the whisk I used to make the pudding… check it out!

Any other soft desserts? Take a look! 

Il budino di pesche al cocco e menta pronto per essere gustato

Peach pudding with coconut and mint

Peach pudding with coconut and mint with no added sugar    

7.56g carbohydrates per 100g

 Ingredients for 6-7 puddings

  • 400g coconut milk
  • 300g peach pulp (approx. 2 peaches)
  • 30g rice starch*
  • 8g gelatine sheets*
  • a sprig of mint plus a few leaves for garnishing
  • sweetener* or sugar to taste

Ingredients for the sauce

  • 125g blackberries
  • 125g raspberries
  • ½ lemon, juice
  • slivered almonds*
  • sweetener* or sugar (optional, I did not add anything)

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)


  1. First of all, soak the gelatine in a bowl with cold water.
  2. Peel the peaches and cut them into coarse pieces which you put in a food processor with some of the coconut milk. Blend to obtain a homogeneous and perfectly smooth mixture.
  3. Mix the rice starch in a saucepan, gradually adding the remaining coconut milk while stirring with a whisk; add a sprig of mint and place the mixture on the heat; when it is lukewarm, pour in the blended peach and when the cream starts to thicken, remove it from the heat and add the squeezed out gelatine, stirring well with the whisk so that the gelatine melts and is perfectly incorporated.
  4. Allow the peach cream to cool, stirring occasionally, then, when the container is cool enough, cover it with cling film and chill for a few hours in the refrigerator.
  5. Meanwhile, prepare the sauce. Put the berries in a non-stick pan with the juice of half a lemon and cook on high heat. When the fruit has released its liquid, turn off the heat and allow to cool.
  6. Remove the peach cream from the refrigerator, remove the cling film, and mix the cream with a spatula in bottom-up movements. Using a ladle, transfer the pudding into serving cups and top with a spoonful of berry sauce and almond slivers to taste. Garnish with mint leaves.

Immagine ravvicinata del budino pronto

Version with gluten of Peach pudding with coconut and mint with no added sugar

The recipe contains only naturally gluten-free ingredients, so no adaptation is necessary for its version with gluten.


Peach salad is a delicious way to enjoy this sweet and soft fruit, enhanced by the contrast with the crunch of the lentil crumble. As I picked peaches from the tree in my garden yesterday, I thought about how I could turn them into a dish that could be used either as a dessert or a fresh breakfast, both perfect versions for hot summer days. Here’s how to do it!

The lentil crumble is a real surprise in terms of its goodness and, at the same time, it allows us to use a pulse flour and almonds in the preparation of a sweet, making it certainly more ‘friendly’ to blood sugar levels.

I invented it a year ago to participate in the Talent for foodcontest, where it had taken me to the finals. This is a slightly simplified version (I removed a few ingredients and changed the proportions) and since then I often use it to top spoon desserts or to mix with the seed mixes that I love to add to yoghurt for breakfast. So, while you are preparing it for peaches, you can double the amount to enjoy it as a snack or many other uses!

Macedonia di pesche con crumble di lenticchie

Peach fruit salad with lentil crumble

      carbohydrates for the crumble 42.75g per 100g

carbohydrates for peaches 6.1g per 100g without sugar

Ingredients for the lentil crumble for 8 servings

  • 55g lentil flour*
  • 55g almonds with peel
  • 3g brown rice flour*
  • 30g whole coconut sugar
  • 20g grapeseed oil or other oil to taste
  • 1 egg white
  • 1 pinch of salt

Ingredients for the peach salad for 8 servings

  • 4 yellow peaches
  • 125g lemon juice (the juice of 2 lemons)
  • 2 star anise berries
  • 1 cinnamon stick
  • sweetener* or sugar to taste
  • dark chocolate* (optional)

*Ingredients whose labels must read “gluten free” (or, in Italy, present on  Prontuario AIC)


  1. Combine the lentil flour, brown rice flour and coconut sugar in a bowl; add the seed oil, egg white and coarsely chopped almonds, then knead with your hands to a crumbly mixture.
  2. Drop the crumbs onto a baking tin covered with parchment paper and bake the crumble in a static oven preheated to 180°C for 10-15 minutes (the time will depend both on the size you gave the crumble and the power of your oven), until the crumble is crispy. Remove from the oven and allow to cool.
  3. Prepare the peaches. Put a pan of water on the stove and when it comes to the boil, throw in the ripe peaches and boil them for 3-4 minutes. To check that they are blanched just right, use the tip of a knife or a fork to see if the skin starts to peel away slightly from the flesh. Drain the peaches with a slotted spoon.
  4. Cut the peach skin with the tip of a knife, then the skin should come off very easily. Cut each peach into 4 segments, trying to keep the segments as intact as possible, and place them in a bowl.
  5. Pour the lemon juice over the peaches, add the whole star anise and cinnamon, sweeten to taste with sweetener or sugar, stir, and leave the peaches to gain flavour until the serving time.
  6. When it is time to serve the peaches, take two peach segments for each person and place them in a fruit salad bowl, add the crumble on top and, to taste, top with a sprinkling of dark chocolate cut with a knife and serve.

Macedonia di lenticchie vista dall'alto con ingredienti utilizzati

Version with gluten of Peach fruit salad with lentil crumble

The recipe is naturally gluten free, so no adaptations are needed.