Wednesday, December 8, 2010

Low sugar high fiber rusks

I love rusks, but after you have made them a few times and realise how much sugar and fat go into them, you feel more and more guilty about eating them. I have experimented with many so called ‘healthy’ recipes and in my experience if you drop the fat content too much the rusks end up super hard. But I have successfully reduced the sugar in this recipe by 80% and added lots of fibre rich ingredients making it tummy friendly. And there is no compromise in flavour! The whole family will love them.

Low sugar high fiber rusks

2 cups cake flour
2 cups nutty wheat or brown flour
2 cups bran flakes
2 cups desiccated coconut
1 cup oats
½ cup of toasted seeds (breakfast mix; omega mix; ultimate mix)
15 ml bicarbonate of soda
15 ml baking powder
15 ml cream of tarter
150g brown sugar
2tsp cinnamon
10ml vanilla essence
100g honey
Non nutritive sweetner (the equivalent of 20 spoons of sugar)
5ml salt
400g butter, just melted
2 large eggs, beaten
800ml buttermilk

Preheat the oven to 200˚C.
Sift together all the flowers and add the remaining dry ingredients.
Make a well in the centre and pour in the melted butter, honey, buttermilk and eggs.
Mix to form a thick dough.
Spread into a greased baking tin and bake until risen and golden brown, about 45 mins to an hour. Allow to cool completely before cutting into long thin pieces. You can speed up the cooling process by putting it into the fridge or freezer.
Arrange spaced out on a baking tray or wire rack and dry out in the oven at 80˚C, for a couple of hours until crisp and dry.

PS - if you want this recipe in a nice printable word format, please e-mail me at and I will gladly mail it to you.


  1. This one looks good re the sugar content. But the butter content is high again. What can I use to replace the butter with as to cut kiloujules.

    1. As I mentioned in the post, I have tried dropping the fat content and it has always compromised the texture of the rusk, making them really hard and stodgy. My only suggestion would be to substitute butter with coconut oil which is at least a healthy fat. I have had allot of success with coconut oil in baking. But the lovely buttery taste is of course lost. Half and half butter to coconut oil is also good. I tried the above recipe three times, fist with 200g of butter, then 300g of butter and ended with 400g as they were so hard with anything less. Perhaps try 350g. Let me know if any of this advice helps you?