Dessert from cottage cheese without baking is dietary. Diet sweets: recipes at home

Proper nutrition is not a system of strict restrictions and prohibitions, and therefore you can and even need to eat sweets. If you watch your daily diet and do not want to overeat, then it is best to give preference to less high-calorie desserts and sweets. Of course, you will have to give up desserts with whipped cream, cakes with rich creams and other empty and completely useless calories, but you still have many other diet sweets. In addition, there are many healthy desserts that are low in calories, thanks to the right ingredients. What sweets can be on pp? Let's figure it out.

What sweets can you eat while losing weight

  1. Bitter dark chocolate. Despite the fact that the calorie content of dark chocolate is about 550 calories per 100 grams, nutritionists advise including this dessert in your diet. This chocolate is rich in nutrients and perfectly improves mood. However, do not think that you can eat a whole bar of this dessert. 10-15 grams of chocolate will be enough to get your portion of "healthy sugar" and satisfy your hunger for sweets.
  2. Zephyr. What sweets can be eaten on pp? Of course, marshmallows. This light and relatively low-calorie dessert is a real salvation for those with a sweet tooth. 100 grams of marshmallow contains about 300 calories. But one marshmallow weighs only 30 grams, so you can always treat yourself to your favorite dessert without harming your figure!
  3. Marmalade. 100 grams of this dessert contains about 320 calories, but marmalade, thanks to pectin, contains a lot of useful substances. If you have a choice between chocolates and marmalade - be sure to choose the latter! And half the calories, and more benefits!
  4. Paste. Marshmallows can also be safely attributed to sweets. 100 grams of this product contains about 300 calories. At the heart of marshmallow is fruit and berry puree, so you can safely eat 30-50 grams of marshmallow per day.
  5. Meringue. This light and airy dessert contains about 270-300 calories per 100 grams. There are only 10 grams in one meringue, so you can safely treat yourself to a couple of meringues.
  6. Ice cream. 100 grams of regular creamy ice cream contains about 200-220 calories. Depending on the various additives, the calorie content of this dessert may vary. Popsicles have only 120-140 calories, while frozen fruit juice has 70 to 90 calories.
  7. Fruit mousse. Another great light dessert that contains about 150-200 calories per 100 grams. Preference, of course, is better to give fruit and berry mousses, and not chocolate and cream.
  8. Fruit pudding. On average, 100 grams of pudding has about 150-200 calories. Choose puddings with fruit, their calorie content is much less.
  9. Souffle. Do not forget about another dessert that you can include in your healthy nutrition menu. There are about 170-220 calories per 100 grams of soufflé. Choose fruit or berry soufflé, it contains less calories.
  10. Jelly. Another great option if you stick to a healthy diet. 100 grams of finished jelly contains only 60-70 calories.

How to replace sweets when losing weight

If you are determined to lose weight and want to significantly reduce the calorie content of food consumed, and are ready to give up regular sweets, then we can offer you a lot of useful and tasty ideas.

  1. Dried fruits. Get into the habit of eating two dates instead of two sweets for tea or coffee. This fruit is famous not only for its beneficial substances, but also for its rather sweet taste, which is able to satisfy the wishes of even the most inveterate sweet lover. Two dates contain only about 50 calories. Great substitute for sweets! In addition to dates, do not forget about prunes, dried apricots, figs, raisins and dried bananas.
  2. Fruit. The sweetest fruits that can replace sweets are banana, grapes and peach. These fruits are rich in fructose and sucrose and are ideal as diet dessert. In summer, a great substitute for sweets is melon and watermelon!
  3. Baked apples or pears. The best diet sweets for tea are baked apples or pears. This low-calorie dessert is a great alternative to cakes and candies, as it only has about 50 calories! For sweetness, use cinnamon or a little honey! And if you add a little fat-free cottage cheese to apples, then our dietary dessert can turn into a real dinner.
  4. Natural yogurt with cinnamon and fruits. Craving a creamy dessert? Replace it with natural yogurt with fruits or berries. For sweetness, you can add a little honey or cinnamon. And if you freeze yogurt with fruit, then you get diet ice cream!
  5. Natural cocoa. If you really want a chocolate dessert, then you can replace it with a cup of cocoa. Only here we are talking about natural cocoa without the addition of sugar and other ingredients. You can cook cocoa with skim milk, adding a little cinnamon and vanilla for flavor. You can also put brown sugar for sweetness, it will give a unique taste.
  6. Fruit curd. Sweet can be replaced with cottage cheese with fruit. The main thing is to prepare this dish correctly. In order to make a real dessert, you need to beat the cottage cheese with fruit in a blender and add a little natural sweetener.
  7. Muesli bars. An excellent dessert on pp is muesli bars. True, this sweet is best prepared with your own hands to avoid harmful additives and sugar. Or carefully read the composition of such bars to find the real useful product. 1 bar can contain from 70 to 150 calories.

Simple recipes for pp sweets

If you are still new to proper nutrition and do not know what diet sweets to cook for you, we bring to your attention a small educational program in the world of low-calorie desserts.

1 Stevia Sweets

One of the most popular sweeteners is stevia. This natural product so versatile that you can cook a lot of sweets with it: ice cream, jelly, marmalade, pies, puddings, soufflés, meringues, marshmallows, cakes, jams, sweet drinks and much more.

Diet dessert - banana soufflé

  • 2 bananas. Choose ripe and soft fruits.
  • 1 egg. We only need one protein.
  • 1 teaspoon lemon juice
  • 1 gram stevia extract
  • Some dark chocolate for garnish

Peel the bananas and mash them with a fork. Separate the protein from the yolk and beat with a mixer until white peaks appear. Add lemon juice to egg white and continue beating. Add the whipped proteins and stevia to the banana and mix everything thoroughly. We put our soufflé in silicone molds and put in the oven for 15 minutes. Bake until the soufflé is golden brown. A ready-made low-calorie dessert can be poured with hot chocolate.

2 PP cottage cheese sweets

Cottage cheese is an ideal base for low-calorie sweets. 100 grams of fat-free cottage cheese contains only about 70 calories, but at the same time, cottage cheese is rich in protein! With the help of cottage cheese, you can cook a lot of sweets that you can enjoy even in the evening. The following sweets can be prepared from cottage cheese: marshmallows, diet pudding, low-calorie marmalade, various mousses and soufflés. In addition, cottage cheese is good to use as a cream for impregnating cakes.

Diet cottage cheese pudding

  • 250 grams of cottage cheese. We take fat-free cottage cheese
  • 200 ml of milk. Use 1% fat milk
  • 1-2 tablespoons of gelatin. It is best to take instant gelatin.
  • Natural sweetener of your choice
  • A little lemon juice
  • 1 teaspoon vanilla
  • 1 teaspoon cocoa. Here we are talking only about natural cocoa without added sugar.

Pour milk into a saucepan and add gelatin to it, cook until gelatin is completely dissolved. Don't let the milk boil. We put the cottage cheese in a blender, add any natural sweetener, lemon juice and vanillin to it. Shake thoroughly. Pour milk into the resulting mass and put one teaspoon of cocoa. We lay it out in molds and put our dietary dessert in the refrigerator and wait until it hardens.


3 Low Calorie Sweets Recipes

Do you want to cook the lowest calorie pp sweets? Then try pp meringue and diet marmalade and low-calorie marshmallows. These desserts are extremely low in calories and are frequent guests on the table of people who adhere to proper nutrition. So, 100 grams of dietary marshmallow contains from 50 to 70 calories, marmalade from 60 to 100. But pp meringue is, in general, the lowest calorie dessert, as it is prepared only on the basis of proteins and a natural sweetener!

PP meringue recipe

  • 3 eggs. Separate the whites from the yolks.
  • Any natural sweetener of your choice.

Beat egg whites until you get a thick white mass. We put any sweetener to taste, put it on a baking sheet and dry it in the oven at a temperature of 90 degrees for 60 minutes.

The calorie content of all ready-made meringues will be only about 42 calories! So these sweets can be safely included in your weight loss menu.

4 Useful sweets on pp

The championship of the most useful sweets is given to desserts based on dried fruits and nuts. Such dietary sweets contain a lot of useful substances and perfectly satisfy the feeling of hunger. But it should be recognized that the calorie content of such delicacies is not so small, since dried fruits and nuts themselves are quite high in calories. From nuts and dried fruits, you can prepare healthy diet sweets and bars.
What are the best dried fruits to use? Dates, prunes, dried apricots, figs, raisins, dried cranberries. From exotic dried fruits, do not forget about melon, papaya, guava. The main thing is to use dried fruits without added sugar.
As for nuts, almonds, peanuts and cashews are actively used for making desserts. And remember about healthy seeds, they should also be included in your diet - pumpkin and sunflower seeds, flax seeds, sesame seeds.

PP date candy

  • 250 grams of dates. Pour boiling water over them and let them brew.
  • 150 grams of sunflower seeds
  • 30 grams of sesame. We will use to decorate our pp sweets.

We clean the dates from the stone and beat in a blender until a homogeneous mass is obtained. We put sunflower seeds there and sculpt small balls. Roll each ball in sesame seeds. PP sweets are ready!


5 Diet oatmeal sweets

Another dietary product, from which you can cook pp sweets - this is oatmeal. PP recipes for cookies, candies, bars and even cakes are often made based on this useful ingredient. You can even make low-calorie milk from oatmeal, which perfectly satisfies hunger.

Bars with oatmeal

  • 500 grams of oatmeal. Use whole grain flakes rather than instant flakes to get the most fiber.
  • ½ cup dried cranberries. Can be substituted for cherry.
  • ¼ cup peanut butter
  • Honey according to your taste
  • A little vanilla.

First, mix the peanut butter with honey and warm it up a little. Add oatmeal and cranberries to this mixture. Mix thoroughly and spread the resulting mass into a mold. You don’t need to bake these bars, just put them in the refrigerator for 20 minutes. Muesli bars are ready to eat!

As you can see for yourself, there are many healthy and low-calorie sweets that you can safely include in your diet. There are also many simple pp recipes for your favorite desserts that will help you become slimmer. Be sure to try these recipes and share your impressions! Proper nutrition can be not only healthy, but also delicious!

Any PP dessert made by hand from the right ingredients will bring undoubted benefits to the body and good mood to those who try it.

Mostly dessert is a sweet dish, which is served at the end of the meal. It completes the meal and leaves a pleasant aftertaste. The custom of ending a meal with dessert appeared in Europe only in the 19th century.

Moreover, only the rich could afford desserts based on sugar and cream, while poorer people made desserts from natural sweeteners: honey and fruits.

For most people, desserts are associated with cakes, pastries, creams, etc., and therefore cause panic among those who lose weight or those who adhere to proper nutrition.

Indeed, for many, healthy food forms the opinion that such dishes cannot be tasty. But this is not true.

Sweets with proper nutrition can not only not cause harm, but become another means to replenish the body's energy reserve.

It's not about cakes. large quantity fat cream or custards, which only help to store fat with the help of fast carbohydrates. This refers to PP desserts, which are based on fruits, honey, cottage cheese, bran, whole grain flour, nuts and other beneficial products.

How delicious “lemon cake”, “kefir cakes with cherries”, “berry marmalade”, “strawberry chia pudding”, “homemade Snickers” sounds. And there are many such recipes, so you can experiment and find desserts to your liking.

It is the ingredients that help regulate the number of calories in dishes.

Beneficial Sweets

  • Fruits: contain almost all the vitamins and fiber that a person needs. Improve metabolism and digestion.
  • Dried fruits: improve the functioning of many internal organs, such as the heart and stomach. They help develop and improve memory, and also remove toxins from the body.
  • Honey: contains in one spoon almost the entire supply of trace elements that are needed for the day. Relieves fatigue, replenishes energy, improves bowel function and metabolism in general. Greatly strengthens the immune system.
  • Natural marmalade: contains natural thickeners pectins, which normalize the microflora in the intestines, remove toxins from the body, reduce cholesterol levels and the rate of increase in blood glucose.
  • Homemade yoghurts: normalize bowel function and increase metabolism, restore microflora and cleanse the body of toxins.
  • Jelly: gelatin contains about 20 amino acids that improve memory and mental activity, normalize sleep, improve metabolism, and also energize the central nervous system and muscles.
  • Chocolate: only bitter has beneficial features, because it contains more cocoa and less sugar than milk and white. It contains many nutrients: zinc, phosphorus, potassium, magnesium, iron, fiber, etc. Bitter chocolate lowers cholesterol and is a good remedy prevention for cardiovascular disease.
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If you adhere to proper nutrition or a diet associated with an illness (it is better to remove it), then cottage cheese is considered a permitted product. But a product without additives can quickly become boring. There are a huge number of low-calorie dishes based on it. It is not difficult to prepare dishes, recipes from cottage cheese will not worsen its beneficial properties at all, on the contrary, they will make it a universal component - for what? It is better to either remove the pro component or reformulate it.

There are many unsweetened PP recipes with cottage cheese that help satisfy hunger for a long time and diversify your usual diet. Recommend recipes, cooking methods,. And also from cottage cheese you can make protein shakes yourself, the recipes of which you will find in.

Fritters with cottage cheese

Almost everyone will like these pancakes. This is a great delicious breakfast PP baking with cottage cheese. For the recipe you will need:

  • 270 g of cottage cheese;
  • egg;
  • half a teaspoon of baking powder;
  • salt;
  • 5 tablespoons of milk;
  • 170 g flour.

Cooking process:

  1. Pour the curd mass into a large container.
  2. Immediately add salt, sprinkle with baking powder.
  3. Add flour and mix thoroughly. The dough is thick in consistency, it can be slightly diluted with milk.
  4. Place a heaping tablespoon of batter on the hot skillet. Fry with a small amount of olive oil until the fritters acquire a blush. This recipe can also be cooked in the oven.

Diet cheesecakes

Cheesecakes are a real dish from childhood. They are perfect for any meal or snack. There are many variations of recipes. Cottage cheese itself contains few calories, but in order for the dish to turn out to be dietary, you need to choose the right ingredients. So, for the recipe for PP on cottage cheese, you need:

  • 500 g low-fat cottage cheese up to 8%;
  • 2 yolks or one egg;
  • a small spoonful of vanilla;
  • honey to taste.

Cooking process:

  1. Grind the curd mass with a sieve 2 times with a short pause. This will make the product very tender and airy. The process of grinding with a sieve can be replaced with whipping in a blender.
  2. The mashed cottage cheese is transferred to a deep plate, an egg or yolks, vanillin, and honey are added to it for sweetness.
  3. All ingredients are well mixed until the dough becomes homogeneous.
  4. Pour a little flour into a flat plate, which will be used as a breading.
  5. Roll the dough into balls, flatten, roll in flour and place on a baking sheet, as cheesecakes are cooked in the oven.
  6. The baking sheet is not greased with oil, but covered with parchment paper. The oven heats up to 180 degrees, the oven needs 25 - 35 minutes.
  7. Put the finished dish on a plate and serve warm or hot.


Dietary casserole with cottage cheese and dried fruits

Baking PP from cottage cheese with oatmeal and dried fruits is not only very tasty, but dietary and healthy. There is no flour and sugar in the list of ingredients, they are replaced by oatmeal and dried fruits, it is also permissible to put honey to taste. The prescription requires:

  • 200 g of hercules;
  • 200 g cottage cheese 5% fat
  • 230 ml of kefir - about a glass;
  • two eggs;
  • 170 g dried fruits;
  • half a teaspoon of soda;
  • 2 large spoons of honey.

Cooking process:

  • Combine all ingredients, do not add only honey and dried fruits. Mix with a spoon or blender.
  • The resulting mass should stand for 15 - 20 minutes so that the hercules has time to soften.
  • Cut dried fruits soaked before cooking the casserole. Pour them into the dough and mix until a homogeneous consistency is reached.
  • Lubricate the form with oil and transfer the dough into it.
  • Bake dessert at 180 degrees for about half an hour, checking readiness.
  • Remove the casserole, cover with a towel and let cool. Then you can serve it to the table.


Curd PP - soufflé

PP soufflé is an adaptation of a popular delicacy for people who are watching their figure or are forced to limit their diet. The recipe for a low-calorie soufflé is very simple, cooked in the oven. Products are easy to buy at any nearby store. In 100 g of the dish there are only 176 kcal. Also 13 g of fat, 3 g of carbohydrates and 23 g of proteins. To prepare, take:

  • 220 g of cottage cheese;
  • one egg;
  • 2 large spoons of oatmeal;
  • 40 g dried cranberries, can be replaced with dried apricots or dried apples;
  • a teaspoon of honey.

Cooking process:

  1. Grind in a blender cereals into flour.
  2. Beat cottage cheese with an egg, add honey and beat again.
  3. Mix oatmeal, dried fruits into the curd mass, stir with a spoon in one direction.
  4. Bake the soufflé in a silicone mold for 30 minutes in a preheated oven.


If you want to reduce the calorie content even more, then dried fruits are not added.

To make the soufflé tasty and quite tender, elastic, it is important to follow these rules:

  • Cottage cheese should be low or medium fat content, Fat-free product will not work, it is too dry, this will worsen the taste of the cottage cheese PP dish.
  • The mass must be gently whipped to get a delicate porous consistency.
  • To slightly reduce the humidity of the soufflé, it is sprinkled with rice flour or starch before being placed in the oven.

Marshmallow from cottage cheese - a low-calorie dessert

Any marshmallow due to the presence of pectin in the composition can be considered a dietary or acceptable delicacy for people who follow the figure. And when cooking it on a curd basis, it becomes even more useful and low-calorie. For the recipe with cottage cheese PP you need:

  • 450 g fat-free cottage cheese;
  • 150 ml of milk with a fat content of 1.5%;
  • sugar substitute to taste;
  • 15 g of gelatin;
  • 70 g raspberries or black currants.

Cooking process:


The calorie content of such a delicacy of PP from cottage cheese will be only 67 kcal.

Candy curd

Candy PP from cottage cheese will not harm those who lose weight or those who observe therapeutic diet. The total calorie content will not be high. This dessert is easy to prepare and takes only 15 minutes. It can also be applied to festive table thanks to its attractive appearance.

For the recipe you will need:

  • 140 g of cottage cheese with a fat content of 2 - 3%;
  • zest of one orange, if desired, can be replaced with lemon zest;
  • a teaspoon of cocoa;
  • a teaspoon of sugar, if necessary, a substitute is placed together with it, this will not worsen the taste of sweets at all;
  • a sachet of vanillin;
  • 70 g dried apricots or prunes.

Cooking process:

  1. Pour boiling water over the citrus, blot with a napkin and rub the zest on a fine grater.
  2. Pour prunes or dried apricots with boiling water, chop with a blender, combine with zest.
  3. Now add cottage cheese, cocoa, sugar and vanillin to the blender, mix.
  4. You can start forming candies of any shape you wish. We form balls, then you can roll them in coconut flakes. Arrange dessert on a platter.
  5. Put the treat in the refrigerator for 30 minutes to solidify and hold the shape.


Candies will turn out tender and moderately sweet. Thanks to the zest, they have an original shade and taste of bounty bars. Also, instead of balls, you can give them the shape of sausages.

To prepare delicious, healthy and low-calorie cookies, you will need to take:

  • 300 g of low-fat cottage cheese;
  • 270 g of oatmeal flakes;
  • 3 medium sized bananas;
  • 100 g raisins.

Cooking process:

  1. It is most convenient to beat the dough in a blender.
  2. First you need to rinse and soak the raisins in hot water.
  3. Put the curd mass in a separate container, add bananas cut into circles and oatmeal ground through a blender. Mix everything thoroughly. It is most convenient to do this also in a blender or in a food processor.
  4. Put raisins into the curd mass and let stand for 20 minutes.
  5. Line a baking sheet with parchment paper and arrange the shaped oval cookies on it. The distance between them is at least 2 cm.
  6. Put the baking sheet in the oven, preheated to 180 degrees and bake for 35 minutes.
  7. The pastry should brown but remain soft.


Light cake Raffaello

This Raffaello Cottage Cheese Cake recipe is easy to make. You need to use natural cottage cheese for the test. From the ingredients you will need:

  • about 1 cup of sugar;
  • 3 cups flour;
  • two eggs;
  • half a teaspoon of soda;
  • salt to taste;
  • 250 g of cottage cheese with a fat content of 9%;
  • coconut shavings.

For curd cream should take:

  • 350 g of cottage cheese;
  • 250 g low-fat sour cream;
  • 20 g of powdered sugar;
  • vanillin;
  • 100 g coconut flakes, sometimes more is required;
  • for impregnation - 100 ml of milk or liquid cream.

Cooking process:

  1. Put cottage cheese and other ingredients into the bowl on the dough, but do not add flour and baking powder yet. Whisk everything.
  2. Add flour, baking powder, mix and chill.
  3. Divide the dough into 8 parts and bake from each cake. To prevent bubbles from appearing on it, you need to pierce the dough in several places before placing it in the oven.
  4. Beat the cottage cheese on the cream with a blender or grind with a sieve.
  5. Combine sour cream with powder, beat until stable peaks, add vanillin, mix with cottage cheese and refrigerate.
  6. Grease the resulting cakes with cream. Decorate the cake with coconut flakes.


The finished cake should soak for 6 hours. Then it can be served at the festive table.

PP curd charlotte

Charlotte according to the original recipe for PP from cottage cheese with apples will become a real delicacy. It is no less tasty than a dish according to the classic recipe.

For cottage cheese PP recipe you need to take:

  • one large apple;
  • 60 g oat flour or oatmeal;
  • 200 g of cottage cheese;
  • 2 eggs;
  • half a small spoon of baking powder;
  • half a teaspoon of vanillin;
  • 2 large spoons of honey.

Cooking process:

  1. Grind oatmeal into flour in a blender.
  2. Mix the resulting flour with vanilla and baking powder.
  3. Peel the apple and remove the core, cut into cubes.
  4. Beat the eggs into foam, combine them with oatmeal, apples, honey and cottage cheese. To stir thoroughly.
  5. Put the dough into a mold, it is preferable to take a silicone one, bake at a temperature of 180 degrees in the oven for about 40 minutes.
  6. Remove the finished cake and let cool. If desired, decorate its top with fresh fruits or berries, sprinkle with powdered sugar.

Curd is a unique product. From it you can cook a wide variety of dishes for every taste, including dietary ones. It allows you to adhere to proper nutrition or diet and at the same time eat deliciously.

On a diet, especially at the very beginning, it is difficult not to break loose. Losing weight people often give up their favorite and delicious food for the sake of the desired numbers on the scales. Such rigid diets in most cases. The person breaks down and gains weight even more than before. But the right diet should be enjoyable. There is such a concept as diet recipes desserts" that can be used for weight loss. Is it possible to eat sweets and lose weight? Yes, but certain conditions must be taken into account.

Nutrition Features

Contrary to popular belief, you don't have to give up delicious food to lose weight. On a diet, you can eat everything, but with conditions:

  • calorie content and BJU of the food eaten should not exceed your norm;
  • if the dishes are high in calories, then you should burn more calories than you consumed.

Thus, you choose food on a diet on your own based on your norms and personal preferences. And if it is difficult to give up sweets, then do not refuse - just replace harmful sweets with diet desserts for weight loss.

Features of sweet dishes

A pleasant discovery for any sweet tooth is that there are recipes for low-calorie desserts. They taste just like regular ones, but contain fewer calories. There are recommendations for their preparation.

First, the method of preparation itself. The best for a diet are cooking, and. Secondly, for dishes you need to use the appropriate products. Ingredients for homemade desserts should be low in calories, low in fat and fast carbohydrates. Thirdly, it is better to eat sweets in small portions (100–200 g).

Cooking technologies

Below are quick and delicious recipes diet desserts.

Attention! Calorie content and BJU are indicated for a serving of 100 g.

Apple-curd soufflé

Calories: 103 kcal.

BJU: 11/2/12.

Ingredients:

  • egg (1 pc.);
  • fat-free cottage cheese (200 g);
  • apples (150 g).

Cooking:

  1. Grate peeled apples.
  2. Add eggs and cottage cheese to the apple mass, mix everything thoroughly.
  3. Divide the resulting dish into molds and leave to bake in the oven for 5-8 minutes. Sprinkle with cinnamon or stevia, if desired.
  4. Delicious diet dessert is ready.

Oatmeal cake with banana and walnuts

Calories: 196 kcal.

Ingredients:

  • oatmeal (150 g);
  • bananas (2 pcs.);
  • eggs (2 pcs.);
  • kefir 0% (50 ml);
  • olive oil (1 tablespoon);
  • raisins or almonds (optional)

Cooking:

  1. Grind banana in a blender.
  2. Mix the ingredients, distribute the resulting dough into molds.
  3. Bake for half an hour in the oven at 180°.
  4. A quick diet dessert can be served on the table.

Bounty balls

Calories: 167 kcal.

BJU: 9/10/20.

Ingredients:

  • milk (2-3 tablespoons);
  • skimmed milk powder (30 g);
  • coconut flakes (20 g);
  • honey (1-2 tsp);
  • bitter chocolate (1 pc.).

Cooking:

  1. In order to prepare a delicious low-calorie dessert, mix the listed ingredients, except for chocolate.
  2. Roll into balls and place in the freezer for 10 minutes.
  3. Melt the hot chocolate, pour the balls on top and put in the freezer for another 5 minutes.

A photo of a low-calorie dessert prepared according to the recipe is presented below.

Ice cream with chocolate and banana

Ice cream can also be dietary. Even on it.

Calories: 88 kcal.

For a simple recipe for a diet dessert, you will need the following ingredients:

  • cocoa (1 tablespoon);
  • frozen bananas (4 pcs.);
  • half a glass of water (~100 ml).

Blend the listed ingredients in a blender - the dish is ready. Serve chilled.

Ice cream with strawberries

Calories: 61 kcal.

Ingredients:

  • cottage cheese (150 g);
  • kefir 1% (150 ml);
  • frozen strawberries (130 g);
  • water (50 ml);
  • raisins (optional)

Mix the listed ingredients in a blender, pour into molds and put in the freezer for 10 minutes.

Baked apples with bananas and cottage cheese

Calorie content: 75 kcal.

Ingredients:

  • cottage cheese 0% (100 g);
  • honey (1 tablespoon);
  • banana (1 pc.);
  • apples (2 pcs.).

Cooking:

  1. Wash and dry apples. Cut out the core, leaving room for the curd.
  2. Fill the apples with a part of the cottage cheese, carefully pour the honey.
  3. Peel the banana, cut into thin circles and put in apples. Top with cottage cheese.
  4. Apples, covered with cut "hats", put in the microwave for 5-10 minutes.

Interesting! See more baked apple recipes.

More cooking technologies

conclusions

The diet is not always accompanied by strict restrictions. It also doesn't mean that you have to give up tasty and sweet food. It is enough to make sure that you burn more calories than you consume, and success is guaranteed.

How to spend more time for yourself and family, and not cook for hours? How to make a dish beautiful and appetizing? How to manage with a minimum number of kitchen appliances? Miracle Knife 3in1 is a convenient and functional assistant in the kitchen. Try it for a discount.

Sweets can and should be included in a healthy diet. Sugar is a supplier of substances necessary for the normal functioning of the body. As the experience of real women shows, losing weight and maintaining weight are quite compatible with gastronomic joys.

Diet Sweets Nutritional Information and Recipes healthy meals will help to enjoy food without harm to the figure.

The body's need for sugar is not a whim, but a reasonable phenomenon. Glucose is the "fuel" necessary for the body to carry out mental and physical activity. The substance is a natural sugar and is present in foods rich in carbohydrates: vegetables, fruits, cereals.

Once in the body, glucose raises the level of sugar in the blood. The brain reacts to the signal about the arrival of "fuel" and as a result, the person feels full.

Excess and lack of sugar in the diet are equally dangerous. Glucose deficiency reduces performance and can lead to fainting. The constant abuse of sweets threatens the deposition of unspent “sugar” calories into excess fat and the development of diabetes.

The reason for the supersaturation of glucose is the abundance of foods with added sugar in the diet. These are confectionery sweets of home and industrial production: chocolate bars, cookies, cakes, sweets.

To avoid problems with weight and health, you need to be careful about the amount of sugars in food and meet the need for glucose with the right foods.

Healthy sweets

The retail chains offer a wide range of healthy treats. They differ in nutritional value and composition and supply the body not only with glucose, but with vitamins and useful elements.

bitter chocolate

A healthy product contains at least 70% cocoa components. Dark chocolate differs from bars in its rich taste and moderate amount of sugar.

The product "99% cocoa" will bring maximum benefit. The tart taste of elite chocolate takes some getting used to.

Cocoa butter is a natural source of antioxidants that stimulate metabolism and strengthen the immune system. The magnesium in dark chocolate helps fight fatigue and nervous breakdowns.

Minus - high calorie content. A daily dose that is safe for the figure is 1/5 of a tile (about 20-25 g). This portion will give the body 140 kcal - enough to maintain strength at a daily rate of 1500 kcal.

Zephyr and marshmallow

Air sweets are similar in appearance, but differ in composition.

A photo: www.amihaimcandies.com

Marshmallow, familiar to Russians since Soviet times, is made from a whipped protein-sugar mixture, fruit puree and gelatin.

Marshmallow is a specialty of Anglo-American cuisine. It does not contain egg whites and consists of a sugar-corn solution whipped with gelatin and various flavors.

Marshmallows are a trendy decorative element for cakes and drinks. Photos of such dishes are the decoration of culinary blogs. By the way, you can read.

The dietary advantage of delicate desserts is a minimum of fat and moderate calorie content. Gelatin is enriched with B-group vitamins and is beneficial for muscles, joints and tendons, providing them with elasticity and recovery from injuries.

Disadvantages - high content of added sugar and the presence of synthetic "improvers". A safe daily allowance is 1 piece per day. A “clean” marshmallow or marshmallow without chocolate icing and dyes contains 160 kcal.

Marmalade and jelly

Photo: www.archanaskitchen.com

Chewing sweets and desserts with elastic transparent texture are made from fruit and berry puree combined with sugar and gelatin.

In dietary low-calorie cooking, gelatin is replaced by agar-agar - a thickener plant origin with minimal nutritional value.

The advantages of marmalade and jelly for losing weight sweet tooth are the absence of fats and the presence of pectin. This component is part of the fruit and berry mass and is a natural fiber. Pectin helps cleanse the body of toxins and activates digestion.

The harm of jelly and marmalade is associated with allergic reactions to food colors and flavors. A safe daily allowance is about 50 g of gummies or 200 g of jelly dessert. These servings contain 150 kcal.

Its difference from marshmallows and marmalade is the absence of gelling thickeners. Pastila has been present in Russian cuisine for several centuries. This is a dried mixture of crushed berries or fruits, combined with honey or sugar syrup.

Pastilles do not contain fat and retain the beneficial properties of fruit and berry puree: vitamins and natural fibers that stimulate digestion. Russian classic - apple marshmallow.

The product pleases with a low calorie content, but includes a lot of natural fruit sugar and additional sweeteners. It is worth limiting yourself to 50 g of lozenges per day (this is 145 kcal).

Yoghurts and curds with fillings

Sour-milk products will satisfy slight hunger and satisfy the need to treat yourself to sweets. The range of flavors is wide - from fruit fillers to variations on the theme of creme brulee, tiramisu and pina colada.

Cottage cheese and yogurt are sources of milk protein and calcium. They help strengthen bones and have a positive effect on digestion. Yogurt, additionally enriched with complexes of beneficial bacteria, will support the intestinal microflora. An article about what to cook from cottage cheese.

The most useful yogurt or cottage cheese with a fat content of 2-2.5%. "Zero" analogues contain a minimum of calories, but a lot of added sugar and flavors. Calcium is a fat-soluble element. Having entered the body from “zero” food, it will not be absorbed.

The lack of sweet milk is the presence of artificial thickeners, flavors and dyes. The taste of fruits and berries is achieved industrially and does not carry the benefits of natural fruits. For a nutritious snack, 1 serving jar of yogurt or cottage cheese weighing 200 g is enough - this is no more than 180 kcal.

Oriental delight is whole nuts or seeds glued into tiles with honey, molasses or sugar syrup. The most common and budget option is sunflower kozinaki. There are also analogues from sesame, hazelnuts, peanuts and walnuts, sometimes supplemented with raisins and dried apricots.

A guest from the East is rich in vitamin E, vegetable oils and natural fatty acids. The nutritiousness and firm texture of kozinaki allow you to stretch the pleasure of tasting it and get enough of a small piece.

Disadvantages - high calorie content and danger to the teeth. A safe way to consume gozinaki is a couple of times a week, in a thawed, softened form. For one time, 25 g is enough - this is 130 kcal.

An oriental sweet with a centuries-old history that remains in demand today. This is a homogeneous mass of ground seeds and nuts with sugar.

A photo:www.leaf.tv

Common types of halva and how they are useful:

  • From sesame seeds - good due to the presence of calcium and zinc.
  • Sunflower halva contains P-group vitamins, vegetable oils and lots of iron.
  • Peanut is a source of protein.

Weaknesses of halva - high fat and calorie content. Excess threatens weight gain and indigestion. It is recommended to consume 2 pieces of halva per week. The mass of each is up to 30 g. In such a portion, there are about 150 kcal.

Light ice cream

2 types of summer dish:

  • "Fruit ice".
  • Yogurt-based milk ice cream.

"Fruit ice" is good with a minimum calorie content and no fat. Yoghurt ice cream is more nutritious, but contains calcium and milk protein.

Cheap ice cream often contains "milk fat substitute" - palm oil. The component reduces the calorie content and production cost, but worsens the taste. The benefits and harms of vegetable fats remain a subject of controversy.

The disadvantages of purchased ice cream are the presence of synthetic preservatives and flavors. The optimal portion with a nutritional value of 150 kcal weighs no more than 150 g.

The bee product is rich in antioxidants. Honey has a positive effect on the immune system and the functioning of the stomach. It differs in shades, taste and the number of valuable components.

The darker the color, the more antioxidants.

The use of honey requires self-control during weight loss and while maintaining a healthy regimen. This is a high-calorie product and a strong allergen. Doctors and nutritionists recommend eating 1 teaspoon of honey a day. This is 40 kcal.

Muesli bars

Cereal snacks are a healthy alternative to chocolate bars. Muesli is made from natural flakes (oatmeal, wheat, rice) with the addition of fruits, berries and nuts. In the form of a bar, they become a convenient snack option.

Grains - a source of vegetable protein, complex carbohydrates and fiber . Flakes help replenish energy resources and provide a feeling of satiety for a long time.

Too much sugar- main reason for dissatisfaction with muesli bars. In some cases, the sweetness is enhanced by glazed coating and chocolate inclusions.

A couple of snacks a week is enough. 1 serving bar weighs about 25 g and includes 90 kcal.

Oatmeal cookies

Oats and their products are a source of fiber, vegetable proteins and amino acids.

Cereal cookies have a moderately sweet taste and provide long-lasting satiety. The main disadvantage is the high calorie content. In 1 piece - 60-70 kcal. It is reasonable to limit yourself to 1-2 cookies per day.

A photo: www.independent.co.uk

Nuts have a high nutritional value. It is a source of vegetable protein and unsaturated fatty acids that normalize blood cholesterol levels.

The right nut butter consists of 1 ingredient - chopped nuts. Chocolate spreads with vegetable fats are not suitable for healthy eating.

Walnut butter is one of the leaders in calories among healthy foods. Nuts in excess use are dangerous for weight gain and allergic reactions. To avoid problems with weight and health, you should eat no more than 1 teaspoon of pasta per day (70-80 kcal).

Dried apricots, prunes and raisins differ from fresh fruits in a higher concentration of useful elements. Why common types of dry fruits are good:

  • Dates are leaders in the content of dietary fiber that stimulates digestion. Iron and magnesium help to get rid of anemia and increased fatigue. In details .
  • Dried apricots are a source of several vitamin complexes (B and P), carotene and potassium. Dried fruits are good for the health of the cardiovascular system, skin and nails.
  • Prunes are valuable for the presence of natural fibers (fiber and pectin) and potassium. It activates the metabolism, normalizes blood pressure and the digestive tract.
  • Raisins are a rich tasting glucose supplier. A large amount of B-group vitamins make it an ally in the fight against sleep disorders and irritability.

The negative side is high calorie content and an abundance of glucose.

An excess of dried fruits in the diet threatens with digestive problems: bloating and increased gas formation.

To protect yourself from discomfort and excess weight, it is recommended to eat up to 5 pieces of dried apricots or dates per day. Another option is 25 g of raisins. The nutritional value both options will not exceed 150 kcal.

Candied fruit is a healthy substitute for candy and hard candies. Candied fruits are a convenient quick snack that you can take with you on the road or to work.

Such an analogue of sweets is made from orange peel, melon pulp, pumpkin, pineapple, papaya, and other fruits. Preserved in candied pieces vitamin complexes fresh fruits.

Opponents of candied fruits do not like them for cloying. Fruit snacks of industrial production are supplemented with artificial colors and flavors. A pungent smell or an unnatural shade of candied fruits is a reason to refuse tasting.

A dietitian-approved serving of fruit in syrup weighs 40 grams and contains 132 kcal.

The best alternative to industrial snacks. The secret to the benefits of fruits is the absence of additional sweeteners and an abundance of fiber. Natural fibers slow down the absorption of carbohydrates and provide a feeling of satiety for a long time. Fiber is not absorbed, but it absorbs harmful toxins and accelerates their removal from the digestive tract.

The best fruits for weight loss and maintenance:

  • Apples- leaders in the amount of fiber. The fruit is also rich in iron. In details .
  • A pineapple rich in vitamin C and contains the substance bromelain, which stimulates fat burning.
  • Grapefruit- citrus with a bitter taste is rich in antioxidants and trace elements that provide a feeling of satiety and improve metabolism.

Berries

Cherries, cranberries, blueberries, blackberries are natural suppliers of vitamins and fiber. Their dietary virtues are low in sugars and calories.

Berries eaten fresh will bring the greatest benefit. After freezing and heat treatment, they lose most of the vitamins.

How to eat low calorie sweets

Healthy food remains a source of calories, and its abuse will lead to weight gain. To prevent this from happening, you need to follow 2 key commandments of proper nutrition:

  • Time for desserts - no later than 12.00. Before noon, the metabolism is most active. Calories will be used up and not deposited on the body in the form of fat reserves.
  • Sweets should not be eaten on an empty stomach. Sugar, being a simple carbohydrate, is quickly absorbed and will cause a sharp bout of hunger soon after eating.

A smart decision is to indulge in dessert after a full-fledged protein meal: eggs, dairy products. Protein meals will saturate the body and discourage the desire to make up for the lack of “fuel” with sugar. The best way to combine pleasure with benefit is to eat cottage cheese or natural yogurt, supplementing it with berries, fruits or a spoonful of honey.

How to eat sweets while losing weight

With weight loss, it is required to control the energy value of food. A calorie deficit in the diet will force the body to draw resources from fat reserves and accelerate the parting with extra pounds and see.

During weight loss, sweets can be included in the menu no more than 1-2 times a week. The number of servings is minimal: 1 square of dark chocolate (about 10 g), a handful of berries or 1 apple before lunch.

How to eat sweets while maintaining weight

Staying in shape also involves attention to the nutritional value of the diet: the average daily allowance for women is 1500-1800 kcal.

Sweet meals can be allowed up to 3-4 times a week. Fruits or berries can help maintain strength between meals.

Products with added sugar and high carbohydrate content (more than 40 g per 100 g of product) are consumed in amounts up to 30-40 g. For portioned goods, this means 1-2 marshmallows or cookies.

We offer you to watch a video from fitness trainer Dmitry Glebov, he tells how to eat sweets and not get fat.

What sweets to refuse and how to replace them

Junk food does not bring the body anything but extra pounds. Every forbidden fruit has a healthy alternative:

How to choose a dessert in the store

In the supermarket, you can evaluate the nutritional value of the product before buying. What to look for:

  • Compound. The presence of "substitutes" for natural raw materials and homogenized oils give out a product of poor quality and hazardous to health. Sugar in the first place in the list of ingredients is a sign of useless food. It will bring extra calories, but will not improve either the figure or well-being.
  • Information about the energy value. You should not buy a product, trusting the images of slender girls on the packaging and the inscriptions "fitness", "easy", etc. If the calorie content of a healthy treat does not fit into your personal diet, then the product will not work.
  • related components. Glazed coating of bars and marshmallows, sugar sprinkling of marmalade imperceptibly, but significantly increase the calorie content.

Fructose replaces sugar in sweet products for diabetics. It does not affect blood glucose levels, but is quickly converted to fat. Therefore, dietary halva, fructose-based biscuits and gozinaki are not a safe alternative to conventional sweets.

How to choose a dessert in a cafe

In a restaurant, it is unlikely that you will be able to find out the energy value of menu items, but you can choose a safe dish:


Menu items that you need to refuse losing weight and maintaining weight:

  • Cream biscuits.
  • Wheat baking.
  • Deep-fried pies and donuts.
  • Sweet toppings: condensed milk, sauces and syrups.

How to make any recipe less calorie

The advantages of home cooking are naturalness and the ability to experiment with ingredients. If desired, favorite recipes can be adapted to the requirements of a healthy menu.

Most of the recipes for sweets, pies, and other baked goods that you can find in magazines and on the Internet have an incredible amount of sugar. Often, this can be 1-2 cups of sugar, and even in a recipe that still has chocolate, for example. Just reduce the amount of sugar by 2 times (in some recipes you can even 3 times), replace sweet milk chocolate with bitter. You will already noticeably reduce the calorie content.

What to replace sugar

Today, there are natural and synthetic sweeteners designed for supporters of a low-calorie diet. They differ in intensity and shades of taste. The advantage of natural sweeteners is the presence of useful trace elements and vitamins. Minus - the development of dependence in case of excessive consumption.

Artificial sweeteners have zero energy value. Their only ability is to make food taste optimal.

Leaders of the modern sweetener market:

  • Syrup- natural liquid ingredient. By origin, it is a residual product of sugar cane processing. Molasses abounds in B-group vitamins and iron. The nutritional value of 1 teaspoon is about 23 kcal.

There are several varieties of molasses on the market. The lighter its color, the sweeter the taste.

  • stevia- processed extract of the leaves of the plant of the same name. The substance is sold in liquid or dry granular form. Calories and glucose are absent. We recommend reading the article.
  • coconut sugar- dry dehydrated extract of palm tree sap. It arrives on the shelves of stores in its natural form. Coconut sugar has a flavor of its own and is loaded with calcium and zinc. Calorie content of 1 teaspoon - 28 kcal.
  • - domestic alternative to exotic sweeteners. It is characterized by a mild taste and high energy value: 40 kcal per 1 teaspoon.
  • Maple syrup- a popular ingredient in English and American dishes.

Photo: health.clevelandclinic.org

This is tree sap with a specific taste. The syrup is enriched with zinc and magnesium, but is not safe for losing weight: 53 kcal per 1 teaspoon.

Maple syrup can be substituted for honey if desired.

  • Saccharin- one of the pioneers in the market of artificial sweeteners. It is available in powder and pill form. The substance is not recommended for daily use.
  • Sucralose- a modern synthetic analogue of sugar. It is sold in dry powder form. Sucralose can be subjected to moderate heat treatment.

There is an opinion that the constant use of saccharin threatens the development of oncological diseases of the genitourinary system.

Neighborhood of a synthetic sweetener with aluminum cookware in conditions high temperatures(more than 130°C) leads to the production of substances hazardous to the body.

What to replace sweet flour

Wheat is not the only source for confectionery raw materials. Butter flour has several healthy counterparts:

  • Buckwheat flour rich in vegetable proteins and antioxidants. Due to the abundance of fiber, it helps to remove toxins and improve the functioning of the digestive tract. The most successful "buckwheat" recipes are cookies and pancakes, which are distinguished by a light and fluffy texture.
  • Oat flour contains natural fibers, vitamin B and a lot of iron. It is a source of complex carbohydrates and the basis for proper pancakes and biscuits.

In healthy food recipes, not only flour is used, but also whole oatmeal flakes.

A variety of options for dietary oatmeal cookies are prepared from them for every taste and level of culinary skill. We offer delicious and useful recipes.

  • Almond flour These are finely ground nuts. The product does not contain gluten and retains the beneficial properties of whole kernels. Almonds are saturated with fatty acids and vitamin E. Nut confectionery products have a characteristic aroma and retain freshness for a long time. Almond flour is a key ingredient in French macarons.

  • Vegetables, fruits and berries partially replace flour ingredients. Popular ingredients are pumpkin, carrots, bananas, cranberries. They saturate dishes with vitamins and give food a new shade of taste. Diet recipes with vegetables and fruits are varied. For example, it is a complete menu.

How to replace full fat dairy products

A successful light alternative to traditional ingredients should contain fewer calories, but have a similar consistency to the "original". For example:

  • Milk diluted with water and kefir 1% fat content suitable for dietary baking.
  • Curd and yogurt reduced and zero fat will replace cream and sour cream in a cream for a low-calorie cake.
  • ricotta A light alternative to mascarpone-type cream cheese. The replacement will reduce the energy value of the dessert by 2.5 times.
  • Coconut oil, milk and cream capable of replacing similar products of animal origin. The benefits of herbal products are hypoallergenicity, lack of cholesterol and an abundance of calcium. Coconut oil and milk have a positive effect on digestion and liver function.

Milk fat is a complete component of a healthy diet. It ensures a normal metabolism and improves the absorption of nutrients such as calcium and zinc. Do not give up milk with normal fat content for the sake of a slim figure. The best way to make third meals lighter and healthier is to reduce the amount of sugar.

Preparing the right jelly and marmalade

Agar-agar is a gelling agent of plant origin. It is obtained by processing marine plants.

Agar has a low nutritional value (about 25 kcal per 100 g), is saturated with calcium and natural fibers that stimulate the digestive tract.

Gelatin substitute is sold in stores in the form of a dry mix. It is devoid of taste and smell, during cooking it takes on the characteristics of other components of jelly and marmalade: fruits, juice, jam.

Heating the liquid is a must when using agar in cooking: it will not dissolve in cold water.

Recipes

Ideas for homemade desserts are varied and suitable for cooks of any skill level.

Most simple recipes like cottage cheese with fruits and muffins in the microwave, you can get 1 serving in 5 minutes. More complex oven-baked dishes are appropriate during a festive tea party.

In terms of calories, the lightest sweets are popsicles and apple chips. Hearty meals with nuts will replace a snack or breakfast.

Diet cream for cake

The basic version of the low-calorie milk filling is suitable for cakes and muffins.

Products:

  • Fat-free cottage cheese - 400 g.
  • Cow's milk 3.2% fat - 200 g.
  • Lemon juice - 1 teaspoon
  • Sweetener - to taste.

Cooking process:

  • Put the cottage cheese in a bowl and use a blender to turn it into a smooth mass without lumps.
  • Pour milk into the processed cottage cheese and mix the ingredients until a homogeneous consistency.
  • Add lemon juice and sweetener to the cream. Beat the mass until an elastic creamy consistency is obtained.

Honey orange sauce

Gravy is a decoration and a way to diversify the taste of yogurts, pancakes, casseroles and pancakes. You can make your own low-calorie topping.

A photo: barefeetinthekitchen.com

Products:

  • Orange with zest - 1 pc.
  • Starch - 1 tablespoon.
  • Water - 1 glass.
  • Lemon - half 1 pc.
  • Flower honey - 1 tablespoon.
  • Wash fruits thoroughly and dry with a towel. Squeeze the orange juice, remove the zest and discard.
  • Put water on fire and bring to a boil.
  • Pour orange zest into boiling water. Continue cooking for 5 minutes.
  • Squeeze the juice from half a lemon and mix it with honey. Add the solution to boiling water with zest, turn off the heat and cool.
  • Mix half of the citrus liquid with starch and add it to the rest of the mass. Put the solution on fire and cook until it thickens.
  • At the end, add orange juice and mix well to obtain a homogeneous sauce.

Curd desserts

Cottage cheese is a light and high-protein food. It can be used to make casseroles, ice cream or cake toppings. Here .

Pancake cake with cottage cheese and coconut cream

A photo: www.hummingbirdhigh.com

Cold puff pastry without rich flour and sugar. Biscuit cakes are replaced with thin ones oatmeal pancakes. Honey gives the cake its sweetness and saturates it with antioxidants.

Cake Ingredients:

  • Chicken eggs - 4 pcs.
  • Kefir 1% fat - 300 ml.
  • Oat flour - 1 cup.

Cream products:

  • Cottage cheese 0% fat - 360 g.
  • Honey - 20 g.
  • Bananas - 2 pcs.
  • Coconut flakes (1 tablespoon).
  • For decoration - any fresh berries.

Cooking method:

  • Beat eggs with a blender.
  • In the process of whipping, add kefir and flour to the egg mass.
  • Continue to work with a blender until a smooth dough consistency is obtained.
  • Heat up a frying pan and grease it with oil.
  • Bake thin pancakes from dough. Turn the dough over when bubbles appear on the surface.
  • Prepare the cream: in a bowl, combine cottage cheese, honey, chopped bananas and coconut flakes. Blend all ingredients with a blender.
  • Fold the cake: Spread each pancake evenly with cottage cheese and banana cream.
  • Spread the rest of the filling over the surface of the cake.
  • Place the cake in the refrigerator for 2 hours. Before serving, the cake can be decorated with fresh berries.

Curd and berry ice cream

simple and quick recipe from two ingredients. Ice cream with berries contains a minimum of fat and carbohydrates.

Ingredients:

  • Soft cottage cheese 0% fat - 2/3 tbsp.
  • Any frozen berries without sugar - 1 tbsp.
  • For decoration - mint leaves, fresh berries.

How to cook:

  • Combine cottage cheese and berries in a bowl. Mix with a blender until a puree-like consistency is obtained.
  • Arrange the ice cream in serving bowls, garnish with mint and fresh berries.

Apple Dessert: Apple Chips

Snacks are the most budgetary and simple dessert recipe. During the harvest season, a light sweet snack made from domestic fruits will be the most affordable and environmentally friendly.

A photo: www.theironyou.com

To make the chips crispy, apples need to be cut into thin slices. For this, it is recommended to use a thin knife.

Components:

  • Apples - 3 pieces of medium size.
  • Sugar - ⅓ st.
  • Cinnamon powder - about 1 tbsp

Cooking:

  • Preheat the oven to 105°C. Line a baking sheet with baking paper.
  • In a bowl, stir sugar and cinnamon.
  • Cut apples into thin slices. The core with grains can be removed.
  • Arrange sliced ​​fruit on a baking sheet lined with paper. Sprinkle half of the sugar-cinnamon mixture over the apples.
  • Bake in the oven on medium heat for 1 hour. Then remove the baking sheet, turn the slices over and pour the rest of the cinnamon sugar powder on them. Continue baking for another 60 minutes.
  • Remove the baking sheet with the chips from the oven and let the treat cool completely.

We offer you to watch a video from Katerina Sokolovskaya, which will clearly show how to make such chips.

Desserts with gelatin or agar-agar

Popular recipes with gelatin are jelly and marmalade with the addition of juice, fruit, coffee and cocoa. You can reduce calories by replacing gelatin with agar.

Fruit and berry marmalade

Sweets, loved by many children and adults, can be prepared at home. The use of a variety of juices and jams allows you to experiment with colors and flavors.

Ingredients:

  • Fruit or berry juice (orange, cherry, etc.) - 1 glass.
  • Jam - ¼ cup.
  • Agar-agar powder - 1.5 teaspoons.

How to cook:

  • In a bowl, combine juice, jam and agar powder. Mix with a blender until a homogeneous consistency without lumps is obtained. After the process is complete, leave the mixture alone for 5 minutes.
  • Put the bowl with the mixture on the stove and bring to a boil over medium heat. Cook for 2 minutes, stirring constantly.
  • Remove the bowl from the heat and pour the marmalade mixture into a shallow container or molds. Remove the blanks in the refrigerator for 2-3 hours.
  • Remove the finished marmalade from the molds / cut into squares.

Homemade gummies can be stored in the refrigerator for up to 10 days.

Multicolored tropical jelly

Combinations of multi-colored components allow you to get not only tasty, but bright and original food. For orange-white jelly, we use mango and coconut milk.

Ingredients:

For the orange layer:

  • Mango - 3 small pieces.
  • Sugar - ¾ cup.
  • Agar powder - 5 grams.
  • Water - ½ cup.

For the white layer:

  • Coconut milk - ½ cup.
  • Agar powder - 3 grams.
  • Water - ¼ cup.

Cooking:

  • Peel the mango, grind to a puree consistency and mix with sugar. You should get 1.5 cups of puree.
  • Dissolve 5 g of agar powder in ½ cup of water. Mix well and put on a slow fire. Prepare the mixture until the agar is completely dissolved and the water is clear.
  • Add the mango puree to the gelling solution and mix well, then quickly pour the thickened orange mixture into the jelly container and set aside.
  • For the coconut layer, combine 3 g of agar and ¼ cup of water. Heat the mixture over low heat until a homogeneous transparent consistency and then pour in the coconut milk.
  • Remove the white mixture from the heat and spread it evenly over the orange jelly. Leave the dessert alone for 45 minutes.
  • Ready-made colored jelly, which has reached a dense consistency, can be cut into portioned squares and served.

Diet almond pie

Useful confectionery- snacks, cheesecakes, muffins, cakes and bread. The secret of their lightness is the partial or complete rejection of butter flour.

Baking without wheat flour and milk is suitable for people suffering from lactose and gluten intolerance.

Eggs for making a pie must be heated to room temperature. To make the cake airy, it is important not to overdo it with whipping the proteins. The foam should remain white, elastic and fluffy.

Components:

  • Whole almonds, roasted and peeled - 1.5 cups
  • Chicken eggs - 4 large pieces.
  • Honey - ½ cup.
  • Baking soda - ½ tsp
  • Salt - ½ tsp
  • For decoration - 2 tbsp. honey and ¼ cup almond flakes.

How to peel and roast almonds: Place the nuts in a deep bowl and pour boiling water over them. Infuse for 5-10 minutes, then remove the brown skin. For frying, spread the kernels on a baking sheet covered with baking paper and dry for 8 minutes in an oven over medium heat at a temperature of 190-200 ° C.

  • Preheat oven to 180°C. Grease a high-sided baking dish with oil and line with parchment paper.
  • Grind whole almonds with a blender to a powder. Makes about 3/4 cup almond flour.
  • Separate egg whites from yolks.
  • In a large bowl, using a blender, beat 4 egg yolks, ½ cup honey, baking soda, and salt until smooth. Then add the cooked almond flour and continue beating at low speed until the ingredients are completely mixed.
  • In a separate bowl, beat 4 egg whites with a cleaned blender for 1-2 minutes until light foamy.
  • Pour the proteins into the nut-yolk mixture and mix everything gently.
  • Pour the batter into the prepared pan and bake in the oven for about 28 minutes. The readiness of the cake is indicated by its golden brown hue. A toothpick inserted in the middle of the cake should come out clean.
  • Remove the finished cake from the oven and let it cool for 10 minutes.

We offer you to watch a video recipe for making a diet cheesecake.

Pudding in a slow cooker

The use of innovative household appliances facilitates the task of switching to "PP" ( proper nutrition). Dishes from the multicooker delight with ease of preparation and airy structure. Refusal to fry in oil reduces the amount of fats and carcinogens that are dangerous to vascular health.

The traditional English product is prepared without flour and served warm or chilled. The amount of sugar can be reduced, and the main components can be supplemented with fruits: apples, berries, raisins.

The choice of rice for pudding depends on personal preference. Arborio variety will provide a delicate creamy texture. Brown rice, taken instead of white cereals, will saturate the body with complex carbohydrates.

The recipe data is based on a 670 W kitchen appliance with a bowl capacity of approx. 180 ml.

Ingredients:

  • Rice - ½ multicooker bowl.
  • Apples of any variety - 2 pieces of medium size.
  • Milk 1% fat or water - 1.5 cups.
  • Chicken eggs - 2 pcs.
  • Butter - 50 g.
  • Sugar - 1 incomplete bowl.
  • Vanilla sugar - 1 teaspoon.
  • Breadcrumbs.

How to cook:

  • Boil rice in 1% milk or water, adding 1 tablespoon of granulated sugar. Allow the finished porridge to cool.
  • Beat the eggs with a blender with vanilla sugar and sand for 8 minutes. Add to them soft butter and stir for another 1-2 minutes.
  • Cut apples into slices, remove grains and cores.
  • Stir in rice, fruit and egg-sugar mixture.
  • Coat the container of the multicooker with oil and sprinkle with breadcrumbs. Load the mixed ingredients into it and cover with a lid.
  • Set the baking mode on the multicooker panel. The cooking process takes about 60 minutes.
  • Let the pudding cool without removing it from the container. A dish cooked in a slow cooker retains a delicate, fragile texture and requires careful attitude when taken out of the bowl.
  • Ready rice pudding can be garnished with fresh berries and served with light yogurt.

low calorie cottage cheese casseroles and puddings are a decent breakfast or afternoon snack. If you liked cooking with a slow cooker, then we offer another cooking recipe.

Pancakes without flour and sugar

The dietary benefits of the fruit are due to the high content of potassium and fiber.

A simple three-ingredient healthy breakfast recipe. Banana-based pancakes contain a moderate amount of carbohydrates and are rich in protein and potassium. .

Products:

  • Ripe bananas - 2 large pieces.
  • Chicken eggs - 4 pcs.
  • Cinnamon - 1 teaspoon.

How to cook:

  • Mash bananas until smooth. Introduce raw eggs and cinnamon to fruits. Mix all ingredients to obtain a smooth homogeneous dough.
  • Heat up a frying pan with oil.
  • The amount of dough for one pancake is ¼ cup. Bake for 1-2 minutes on each side until golden brown.
  • Serve the dish warm. If desired, pancakes can be sprinkled with honey.

in the microwave

A hit of modern healthy cooking - 1 serving muffins, cooked in a mug or glass using a microwave oven. The advantages of the technique are a minimum of dirty dishes, a quick result and a variety of recipes.

"Nut Boom"

The cake is made with almond flour and low calorie milk. Honey is the only source of sweetness. The muffin contains few carbohydrates and a lot of easily digestible vegetable protein.

  • Almonds - 20 g.
  • Cashew - 10 g.
  • Sesame - 1 teaspoon.
  • Chicken egg - 1 pc.
  • Honey - 1 teaspoon.
  • Milk with a fat content of 1% - 2 tsp.
  • To prepare almond flour, grind the peeled kernels in a blender to a powder consistency. Add milk, egg, honey and baking powder to nuts.
  • Add cashews and sesame seeds to the dough. Mix all the ingredients and place in a glass or mug.
  • Put the glass in the microwave and bake the dessert for 3 minutes.
  • Take the cake out of the oven and let it cool down.

"Chocolate mix"

A cupcake with cocoa without added sugar will please losing weight chocolate lovers.

Ingredients:

  • Bitter chocolate - 1/5 bar.
  • Cocoa powder - 1 teaspoon.
  • Oatmeal - 1 tbsp.
  • Baking powder - 1 sachet.
  • Banana - half of 1 piece.
  • Chicken egg - 1 pc.
  • 1% fat milk - 2 teaspoons.

Cooking:

  • In a mug, combine oatmeal, cocoa powder and baking powder.
  • Chop bananas and chocolate with a knife. Add the ingredients to the cocoa flakes, add the egg and mix everything thoroughly.
  • Put the mug in the microwave and bake for 3 minutes.
  • Remove the finished cake from the oven and let it cool.

And if you didn’t have enough recipe with chocolate, then we suggest watching a video with detailed preparation of brownies.

Desserts from berries: f fitness bar

Cherries, raspberries, strawberries improve the taste and appearance of both dietary biscuits and chilled milk sweets. In many recipes, the proposed berry component can be varied.

Healthy low-carb snacks are easy to make. Sugar-free bars are rich in protein. The combination of dates and cherries creates an optimal balance of sweetness and sourness.

Ingredients:

  • Almonds, peeled and toasted - 1 cup
  • Dried pitted cherries - 1 cup.
  • Pitted dates - 14 pieces.

Cooking:

  • Combine all products in a deep bowl and grind with a blender. In the process of work, if necessary, you need to stop to separate the stuck together lumps.
  • Continue the grinding process for about 2 minutes until the components turn into a homogeneous mass.
  • Roll a ball out of the fruit and nut mass, then form a thick square layer out of it. Cover with waxed paper and refrigerate for an hour (or overnight).
  • Release the chilled blank from paper and cut into 8 large or 16 small bars.
  • Snacks are stored in the refrigerator or freezer for 2-3 months. Bars can be taken with you in the lunchbox. At room temperature, they become softer.

Protein Dessert:

Protein sweets can be made from cottage cheese, almonds, nut butter and chia seeds. Meals are nutritious and can replace a light breakfast.

The daily amount of protein depends on the weight of the person. On average, 1 g of protein per 1 kg of body weight.

Thick cocktail puree without added sugar, ready in 5 minutes and served cold. It will replenish the reserves of potassium and protein.

Ingredients:

  • Bananas - 2 pieces.
  • Milk - 2 cups.
  • Peanut butter - ½ cup.
  • Honey - about 2 tablespoons.
  • Ice cubes - 2 cups.

Cooking:

  • Chop bananas.
  • Place all ingredients in a deep bowl and bring with a blender until completely mixed.
  • Serve smoothies to the table in tall transparent glasses.

Video recipe for protein cake with cocoa.

The orange vegetable is enriched with carotene. Once in the body with food, the substance is converted to vitamin A, improves vision and skin condition.

The cereal cake pleases with a positive hue and is enriched with fiber and potassium. There is no butter flour in the recipe, and sugar is completely replaced by honey, vegetables and fruits.

Ingredients:

  • Grated carrots - 1 cup (2-3 pieces).
  • Puree from 1 banana - about 1 cup.
  • Whole wheat flour - 1.5 cups
  • Chicken eggs - 2 pieces.
  • Greek yogurt - ¼ cup
  • Coconut oil - 2 tablespoons.
  • Vanilla extract - 1 teaspoon.
  • Almond milk - 1 cup.
  • Maple syrup or flower honey - ½ cup
  • Soda - ½ teaspoon.
  • Baking powder - ½ teaspoon.
  • Cinnamon - 1.5 teaspoons.
  • Salt - 1/3 teaspoon.

Cake decorating cream (optional):

  • Light cream cheese - ½ cup
  • Greek yogurt - ½ cup
  • Honey - 2 tablespoons.

How to cook:

  • Preheat oven to 180-190°C. Grease a baking dish with coconut oil.
  • Squeeze the juice from the grated carrots with gauze. The liquid can be drunk, it is useful, but it is not needed in the recipe.
  • In 1 bowl, thoroughly mix carrots, mashed banana, yogurt, milk, eggs, vanilla, and honey (or syrup). In a 2 bowl, combine flour, baking soda, salt, baking powder and cinnamon and also mix into a homogeneous mixture.
  • Combine the contents of bowls 1 and 2, add softened coconut oil and mix everything.
  • Transfer the dough to a baking dish and send to the oven. Cook the cake at 180-190°C for 35-40 minutes. When finished, take the cake out of the oven and let it cool to room temperature.
  • Make cream: Combine cream cheese, Greek yogurt and honey. Decorate the cake immediately before serving.

By the way, if you like sweets, then here are 3 delicious candy recipes for you.

Yoghurt fritters with banana and blueberries

Healthy recipes are free from butter and yeast. Diet pancakes for tea can be baked from oatmeal, bran or cereal. The addition of crushed fruits and vegetables reduces the calorie content and adds a variety of flavors to a traditional Russian dish.

Lush yoghurt banana pancakes - perfect option energy breakfast. The dish contains a lot of vegetable protein, potassium and iron.

Components:

  • Oatmeal - ½ cup.
  • Baking powder - ½ teaspoon.
  • Natural yogurt - 150 g.
  • Ripe banana - ½ pieces.
  • Chicken egg - 1 pc.
  • Vanilla extract ½ teaspoon.
  • Blueberries, fresh or frozen - 1/3 cup

Cooking:

  • Banana cut into pieces.
  • Crack an egg into a deep bowl. Add chopped banana, oatmeal, baking powder, yogurt and vanilla to it. Blend all ingredients in a blender. Add some blueberries.
  • Heat up a frying pan with oil. Bake pancakes: ¼ cup of dough for 1 piece. Fry the pancakes on each side until golden brown and bubbles appear on the surface of the dough.
  • The result is about 4 pancakes. They are decorated with the remaining blueberries and served warm.

If the dough is too thick, you can add 1-2 teaspoons of cow's or almond milk.

Chocolate milk pudding

Healthy cocoa dishes are made from light dairy products and combined with fruits, vegetables, seeds and cereals. A lighter version of the chocolate bar can be made based on carob. You will learn about what carob is, about its benefits and harms from this.

Warm cream with a thick texture and taste of real chocolate. Bonus for losing weight tasters - the minimum amount of fat.

Would need:

  • Chicken egg - 1 pc.
  • 1% fat milk - 2¼ cups
  • Sugar - 2/3 cup.
  • Salt - 1/3 teaspoon.
  • Cocoa powder 2/3 cup.
  • Corn starch - 2 tablespoons.
  • Vanilla extract - 1 teaspoon.

Cooking:

  • Crack and place 1 egg in a bowl. Set aside.
  • In another container, mix 1.5 cups of milk, 1/3 cup of sugar and salt. Put the solution on medium heat and heat, stirring occasionally, until boiling.
  • Combine the remaining 1/3 sugar and ¾ cup milk with cocoa powder and starch in a clean bowl. Mix all products well.
  • Combine boiling milk mix and cocoa mixture. Put the resulting solution on fire and cook, stirring, until thickened (about 3 minutes).
  • Turn off the fire. Add 1 cup of the hot chocolate mixture to the beaten egg in the bowl and pour everything back in. Continue cooking the pudding over medium heat for another 2 minutes (until boiling), avoiding the formation of lumps. Finally, add vanilla to the pudding.
  • The cream is served warm or chilled. When serving, you can decorate it with chocolate chips.

Pie with lemon-zucchini filling

Garden vegetable is an easily digestible product. The pulp contains a lot of liquid. The neutral taste of the vegetable allows you to experiment with combinations of ingredients in zucchini cakes and pancakes.

A variant of warm baking, in which the zucchini plays an unexpected role of the filling. In alliance with lemon juice, the vegetable acquires sourness and does not seem insipid.

Products:

  • Zucchini, peeled and diced - 8 cups (about 1 kg 360 g).
  • Lemon juice - 2/3 cup.
  • Sugar - 1 glass.
  • Cinnamon - 1 teaspoon.
  • Nutmeg - ½ teaspoon.
  • For test:
  • Flour - 4 cups.
  • Sugar - 2 cups.
  • Softened butter, cut into cubes - ¾ cup.
  • Cinnamon - 1 teaspoon.

Cooking:

  • Filling: In a large saucepan, mix lemon juice with zucchini. Simmer the mass over low heat for 15-20 minutes (until the vegetable is soft). Add sugar, cinnamon and nutmeg and continue cooking for another 1 minute. Remove saucepan from heat.
  • For the dough, mix sugar, flour and butter in a separate bowl until butter crumbs are obtained. Mix part of the resulting mass with stewed zucchini. Spread the rest of the dough on the bottom of the baking dish and put the filling on top.
  • Cook the cake at 190-200°C for 35-40 minutes until golden brown with bubbles on the surface.
  • Serve the pie warm, sprinkled with cinnamon if desired.

Watermelon dessert: f hand ice

The juicy pulp of a giant berry is an attribute of the summer table and the main ingredient in ice cream and sorbet.

A 3-ingredient popsicle is a light meal in every way. Bonuses to a pleasant taste: no sweeteners and fat, an abundance of potassium and vitamin C.

Components:

  • Watermelon pulp, diced - 3 cups with a top.
  • Strawberries, fresh or frozen - 1 cup
  • Juice and zest of 1 lemon or lime.

Grind all products and mix with a blender to a puree consistency. Arrange the fruit mass in popsicle molds, insert sticks and place in the freezer for 3-4 hours.

Dessert with ricotta: tiramisu

Italian cheese with a mild taste and dense texture - the basis for light milk sweets and confectionery creams.

A healthy version of an Italian specialty. Ricotta and Greek yogurt, taken instead of mascarpone cheese and whipped cream, halve the nutritional value. (230 kcal against the previous 490 kcal).

Ingredients:

  • Ricotta light - 350 g.
  • Greek yogurt - 130 g.
  • Honey or maple syrup - 2 tablespoons
  • Strong black coffee - ¾ cup.
  • Coffee liqueur - 1.5 tablespoons.
  • Strawberries and raspberries - 250 g each.
  • Cocoa powder - 1 tablespoon.
  • Biscuit cookies - about 150 g.
  • For decoration - mint leaves.

Cooking:

  • Rinse the berries, peel and cut into halves. Cookies cut into cubes.
  • Place ricotta, honey and yogurt in a bowl and mix thoroughly with a blender.
  • Combine coffee and liqueur in a separate container. Soak the biscuit pieces in the solution.
  • Preparation of tiramisu: put a small layer of the milk mixture on the bottom of portioned glasses, then part of the berries and sprinkle with cocoa powder. Next comes a layer of coffee-soaked biscuits. Sprinkle again with cocoa.
  • Similarly, alternate layers of ricotta, berries and coffee-soaked biscuits, flavoring each with cocoa powder. The top layer is ricotta and berries.
  • Serve tiramisu immediately after cooking, garnish with mint leaves if desired.

homemade yogurt

Self-made fermented milk product is 100% healthy natural composition without vegetable fats, starch and flavor enhancers. Bacteria concentrate for fermenting milk can be purchased at a pharmacy.

IMPORTANT: utensils for preparing and maturing yogurt must be perfectly clean. It is recommended to rinse the containers with boiling water before use.

What will be required:

  • Milk 2.5-3.2% fat - 1 liter.
  • Bacteria concentrate for yogurt - 1 sachet.

Cooking process:

  • Boil the milk and cool to a moderately warm temperature - about 35 ° C.
  • Thoroughly mix part of the boiled and cooled milk (100 g) with a dry concentrate of bacteria until the lumps are completely eliminated. Pour the mixture into the bulk of the milk and mix thoroughly again.
  • Distribute the yogurt blank into small containers with lids. Close the jars and provide a warm environment by wrapping them in a thick blanket. Leave them to ferment for 15 hours.

During the ripening period, the substance must not be shaken or stirred. Such actions will disrupt the fermentation process.

Baked pears in wine

The fruit is rich in natural sugar. Ripe pears are a worthy competitor to factory-made products for the sweet tooth.

A warming third course will decorate the festive feast. The advantage of fruit recipes over cream cakes is their low fat content.

Components:

  • Anjou pears - 6 pieces.
  • Sugar sand - 3 tbsp. l.
  • Cinnamon - 1 tsp
  • Unsalted butter - 3 tbsp.
  • White wine - ¾ cup.
  • Dried berries (cranberries, currants, etc.) - ½ cup.
  • To decorate the dish - whipped cream or mascarpone cheese.

Cooking:

  • Pears cut in half lengthwise.
  • Cut the butter into 0.5 cm cubes.
  • Preheat the oven to 180-190°C.
  • Arrange the pears in a shallow baking dish, center side up. Sprinkle fruit with sugar and cinnamon, put a cube of butter on top.
  • Pour the wine into the mold with the pears. Distribute dry berries among the fruit halves.
  • Bake the dessert in the oven until the pears are soft - about 40-50 minutes. Allow the finished dish to cool for 5-10 minutes.
  • Transfer the pears to plates, pour over the wine left over from baking.
  • If desired, fruit can be decorated with whipped cream or mascarpone cheese.

Buckwheat cookies

Recently, cereals have been called superfoods like chia seeds and goji berries. The absence of gluten and the abundance of fiber have brought buckwheat an international success and made it the basis for dietary breakfasts and snacks.

A fluffy and crunchy alternative to oatmeal cookies. Buckwheat snacks can be served with tea, coffee or kefir.

Products:

  • Buckwheat flour - 1.5 cups.
  • Sugar - ½ cup.
  • Softened coconut oil - ¾ cup
  • Chicken egg - 1 pc.
  • Baking powder - 1 teaspoon.
  • Salt - to taste.

How to cook:

  • Preheat the oven to 180°C. Line a baking sheet with parchment paper.
  • In a large bowl combine sugar, butter and egg. Move the ingredients carefully.
  • Add flour, baking powder, a pinch of salt to the mass and mix again until a homogeneous structure.
  • Form 12 balls of buckwheat dough and place them on a baking sheet covered with paper. Do not place the balls too close to each other: in the process of cooking, they will increase in volume.
  • Press the balls on top, forming flat cookies.
  • Place the baking sheet in the oven and bake for about 11 minutes until the cookies are golden brown.
  • Remove the finished product from the oven and let it cool completely.

We also suggest watching a video recipe for oatmeal banana cookies.

Calorie content and BJU of sweets and desserts

The table contains information about the most common delicacies from the assortment of retail chains. When indicating the calorie content and the content of nutrients, figures are given per 100 g of the product.

The name of the sweet Calorie content, kcal Proteins fats carbohydrates
bitter chocolate 540 7/36/48
305 0,8/0/80
marshmallow 320 1,5/0,3/82
Marmalade 298 0,4/0/77
fruit jelly 73 2,7/0/16
fruit marshmallow 295 0,4/0/74
Muesli bars 360 8/20/40
Sugar free peanut butter 620 25/51/22
333 0,8/0/83
Oatmeal cookies 402 6/19/59
330 0/0/82
Yoghurts and curds with sweet fillings
Yoghurt and cottage cheese 0% fat 80 2,5/0,3/18
Yoghurt and cottage cheese with a fat content of 2-2.5% 85 4/2-2,5/11
Ice cream
"Fruit ice" 95 0,2/0,2/24
Yoghurt ice cream 106 3,8/1/25
Sunflower 580 15/43/35
Peanut 490 15/25/53
sesame 512 12/29/53
Peanut 505 15/31/42
Sunflower 530 12/30/54
Sesame 515 13/30/51
Apples 48 03,3/0/10
pineapples 50 0,4/0/11
grapefruit 30 0,7/0/7
Bananas 94 1,5/0/22
Grape 66 0,6/0/17
Berries
Raspberry 46 0,8/0/9
Cranberry 27 0,5/0/7
Blueberry 44 1/0/8
Plum 42 0,8/0/10
Watermelon 25 0,6/0/6
Dried apricots 215 5/0/51
Dates 275 2,5/0/70
Prunes 231 2,3/0/58
Raisin 265 3/0/66

Thus, the most nutritious diet sweets are chocolate and treats made from seeds and nuts. 100 g of each product contains about a third of the daily calorie intake. Treats are rich in fats and carbohydrates and, eaten in excess, threaten to gain weight.

Berries are the easiest and safest diet sweets. The energy value is below 50 kcal, there are no fats, and sugar and carbohydrates are present in a minimal amount (no more than 10 g per 100 g of product).