Do you still need to eat something sweet without feeling guilty? No problem! Here we have seven low-calorie delicious recipes for desserts without sugar. Instead, they contain natural ingredients like nectarines, milk, honey, cocoa powder, lemon and even matcha tea!
Nectarines, on the one hand, are an excellent source of fibre, vitamins and minerals. They contain beta-carotene, which is an antioxidant that protects the organism. Our body converts the beta-carotene in Vitamin A, which is beneficial for the bones, teeth, skin, and mucous membranes.
Vitamin C (also present in nectarines), is part of a protein which produces skin, scar tissue, tendons and ligaments, while repairing bones, cartilage and helps to heal wounds. Vitamin C is an antioxidant that helps to prevent cancer, heart disease and arthritis.
Nectarines contain fibre as grains, legumes and nuts. Dietary fibre produces satiety and thus reducing calories per intake. It is excellent for digestion while preventing constipation. Potassium is present here, too, and it is vital for the correct cellular function. It regulates pH balance, plays a role in protein synthesis and metabolism of carbohydrates.
How to make healthy desserts without sugar.
Diet clafoutis with nectarine
Ingredients
- 500 g Nectarine (or peaches)
- Four pcs. Egg
- 350 ml 0.5% milk (or 1.5%)
- 2 g Vanilla
- 60 g Oatmeal flour
- 5 g Dry fatless milk
Instructions
- Cut nectarines, put them into a baking tin (spread it with coconut oil). Cover the tin with baking paper.
- Then whisk eggs with stevia and milk, add flour and mix until smooth.
- Pour this dough into the tin, bake for 1 hour and 20 minutes in the oven preheated to 160 degrees.
- Cool the pie down, sprinkle with dry milk or oatmeal flour. That’s all! Have a nice meal.
Nutrition
Dietetic protein ice cream with blueberries and green tea.
Ingredients
- One pc. Egg white
- 3 tbsp Casein
- 125 ml 0% milk
- Five pcs. Blueberries (they can be frozen)
- Five pcs. Apricot kernel (for decoration)
- 10 g Dark chocolate with more than 80% of cocoa
- 1/2 tsp Matcha tea
Instructions
- Whisk egg white separately.
- In another bowl whip protein with milk and matcha tea.
- Mix it all, add blueberries and after this leave it in the freezer for 2 hours.
- When time’s up, get it out and decorate it with apricot kernels, and dark chocolate.
- If you hold your ice-cream for too long and it becomes tight and actively frozen. In this case, try to shatter it with a knife, and then blend it with 20 ml of water or non-fat milk to a pleasant consistency. That’s all. Bon appetit!
Nutrition
Healthy candies
Ingredients
- 2 tbsp Cocoa oil
- 10 tbsp Non-fat cocoa powder
- 2 tbsp Honey
- 4 tbsp Peanut Paste
Instructions
- Mix cocoa oil, cocoa, honey or sweetener to your taste. Now pour out to the bottom of the mould part of the liquid chocolate glaze. After – put it in the freezer for 10 minutes
- Get the mould out from the fridge. On the top layout the soufflé + peanut butter, then pour it over again with chocolate until the forms are filled up.
- Put it for 20 minutes in the freezer or fridge. That’s it! Simple! Bon appetit!
Nutrition
Dietary soufflé candies “Bird’s milk.”
Ingredients
- Two pcs. Egg white
- 1 tbsp Agar-agar
- 200 ml Milk (150 ml — for souffle and another 50 ml – for chocolate icing)
- 1 g Lemon acid
- 5 g Stevia (sugar replacement)
- 2 tbsp Cocoa oil (coconut oil is also possible)
- 10 tbsp Original cocoa powder
- 2 tbsp Honey
Instructions
- Let’s make a souffle: dissolve the agar-agar in milk, put it on the fire, wait until it boils and keeps it for about 1 minute. Wait until it cools down to 60-70 ° C – you can measure it with a thermometer for baby food or culinary. Then whisk egg whites with a pinch of salt to firm peaks. While stirring, add stevia and citric acid and whisk for some more minutes. Now lightly pour it in the agar-milk mixture and don’t forget to shake the soufflé all the time.
- When the mix is ready, pour it into the moulds, put them in the fridge and wait until they harden.
- Take out the souffle, cut off the edges on all sides to reduce the volume.
- Mix cocoa butter, cocoa, honey or another sweetener to your taste. Now fill the bottom of the mould with half of the liquid chocolate glaze. Put in the freezer for 10 minutes.
- Take them out of the fridge, on top of the chocolate lay the souffle out and pour it again with chocolate until the forms are filled up.
- Put it back in the freezer for 20 minutes. Get them out and eat! Bon appetit! It’s better to keep them in the refrigerator. Otherwise, the property of coconut oil will melt them, while the freezer will turn the souffle into ice cream, so the fridge is an answer!
Nutrition
Dietetic “Berry Cloud” cake
Ingredients
- Two pcs. Egg white
- 1 tbsp Agar-agar
- 150 ml Milk
- 1 g Lemon acid
- 5 g Stevia (sugar replacement)
- 100 g Raspberries (or replace it with strawberries or blueberries)
- Two pcs. egg
- 1.5 tbsp cornstarch
- 1/2 tsp baking powder
- 2 g stevia (sugar replacement) (for preparing a layer, you can use this natural powdered one)
Instructions
- Let’s make a layer: separate the egg whites from the yolks. Whisk to firm peaks with a pinch of salt. Mix yolks, starch, baking powder and stevia. To the egg mixture slowly and gently add the egg whites. We load the dough into a mould (I have with detachable sides) and then we put it in the oven at 180 ° C for 8-10 minutes. Get it out, leave it for cooling down and take it out of the mould.
- Now, let’s prepare a souffle: dissolve agar-agar in the milk, put it on the fire, bring it to a boil. Boil it for about 1 minute. Wait until it cools down to 60-70 ° C (I measure the temperature with a thermometer for baby food or cookery). Then whisk the egg whites to firm peaks with a pinch of salt, do not forget to stir. Add sugar substitute and lemon acid. Whisk it again for a couple of minutes. Now, slightly pour it in the agar-milk mixture, continuing stirring the soufflé.
- Now put your dietetic cake together: return the layer to the form, spread raspberries on it with one coat.
- Pour the souffle out, decorate the top with berries and nuts
- Send it in the refrigerator to cool down. Voilà! The cake’s ready! Take it out of the mould and eat it for your health and beauty! Enjoy your meal!
Nutrition
Dietetic baskets with custard and nectarines
Ingredients
- Two pcs. nectarine
- 200 g shortcrust pastry
- 4 tbsp dietetic custard
Instructions
- Prepare your dietetic baskets from shortcrust baskets, I usually make them at evening, in advance.
- Make a dietetic custard.
- Put your cream to baskets.
- Carefully put sliced nectarine on the top of each basket.
- That’s it! The recipe is straightforward. Bon appetite!
Nutrition
Dietetic coconut shortcake
Ingredients
- 60 g Oat Bran
- 40 g coconut flour
- 5 g stevia (sugar replacement)
- Six pcs. egg yolks (choose small eggs)
- 1 tbsp coconut oil
- One tsp baking powder
- 1 g sea salt
Instructions
- Mix oat bran’s flour, coconut flour, stevia, baking powder salt and coconut oil together and then blend.
- Continue combining the egg yolks and whisk after adding each yolk. You may need less or more yolks; it depends on the humidity of the air and products.
- Mix the dough until it starts to collect in a lump around the blades of the blender.
- Form a ball from the mixture, wrap it in a food film and leave it at room temperature for 20 minutes.
- Roll out the dough into a 5 mm thick layer on the baking paper.
- Make cookies the moulds.
- Preheat the oven to 190-200 ° C. Cookies decorate in your way – with seeds, nuts or dried fruits. Bake for 15-20 minutes and watch so that they do not burn. That’s all! Bon appetit!
Nutrition
Conclusion: Seven recipes. These desserts are delicious and well-balanced in nutrients.
A good dessert is part of almost every diet. But it should contain the right amount of nutrients, and they must be in the correct proportion, enough to meet the needs of our body while staying healthy, active and fit.
Some of the recipes above contain milk, which is one of the best natural sources of calcium. As we know, this mineral is essential for our bones and teeth while it reduces the risk of osteoporosis. Potassium (also present in milk) promotes vasodilation reducing blood pressure.
Milk is rich in protein (amino acids) and energy. Cocoa powder (one of the ingredients in one of the recipes), is rich in minerals such as potassium, phosphorus, magnesium, calcium, zinc, iron and vitamins (thiamin, riboflavin, niacin, folate, vitamin B6, E, and K). In addition to this, it contains zero cholesterol.
Thanks to the flavonoid content, cocoa helps to lower the blood pressure. Antioxidants, also, help to neutralise the free radicals which damage our body. Studies revealed that cocoa might improve the brain health. On the other hand, honey which contains no fibre, fat, nor protein, has different minerals, vitamins and antioxidants like organic acids and flavonoids.
