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Delicious pp desserts. Diet desserts

Delicious pp desserts. Diet desserts

1 Sweet Lover's Escape: Chocolate Cheesecake (No Bake)

Ingredients:

Fat-free cottage cheese 400 g
Milk 1% fat 100 g
Honey 20 g
Food gelatin 15 g
Cocoa powder 50 g

Cooking:

Soak 15 g of gelatin in a glass of water for 30 minutes.
Then drain the water from the swollen gelatin (if any).
Put on a slow fire, add milk, cottage cheese, cocoa and honey.
Mix everything with a blender into a homogeneous mass. Pour into mold and refrigerate until set

2. Low-calorie no-bake cream cake

A very tasty and light no-bake dessert with a delicate cottage cheese and yoghurt cream. The peculiarity of this dessert is a delicious and sweet base of fruits and dried fruits without the addition of butter and cookies, which are harmful to the figure!

Ingredients:

The foundation:

apples 200 g
oat or whole grain flakes 180 g
dried fruits (figs, dates) 100 g
bananas 220 g

Cream:

soft creamy cottage cheese (fat-free) 500 g
natural yogurt 300 g
honey 20 g
pears 150 g

Cooking:

We are preparing the base. To do this, grind the cereal in a blender or coffee grinder, rub the apple on a grater, finely chop the dried fruits or grind in a blender (to small pieces, not mashed!). We puree the banana and add it to the mixture of apples, cereals and dried fruits, mix (banana puree will allow you to combine all the ingredients into a single whole and create a dense, homogeneous, but not liquid mass).
We spread the resulting mass into a mold (preferably with removable sides), align and tamp a little. While the cream is being prepared, the base for the dessert can be put in the refrigerator.
Cooking cream. Mix yogurt and soft cottage cheese, add honey, mix. Cut the pear into thin slices or cubes, add to the cream (a few slices can be left for decoration).
We spread the cream on the base, on top you can decorate with pear slices, nuts or berries. Leave the cake in the refrigerator overnight so that the cream freezes. remove the sides and enjoy a light and tasty dessert!

3. No Bake Yogurt Cake - Low Calorie Delight!

Ingredients:

Natural yoghurt 350 g
Skimmed milk 300 ml
Cocoa powder 1 tbsp. l.
Strawberries (fresh or frozen) 200-250 g
Gelatin 40 g
Lemon juice 1 tbsp. l.
stevia

Cooking:

Pour gelatin (leave 5-10 g for strawberry puree) with milk, leave for 15 minutes.
Put on low heat and heat while stirring. Milk should not be allowed to boil.
Once the gelatin has dissolved, remove from heat and let cool.
Pour yogurt into a deep bowl, add stevia, lemon juice.
Beat it all with a mixer, as long as possible.
Pour milk with gelatin into the resulting mixture in a thin stream, then beat thoroughly again.
Pour the 3rd part of the mixture into a separate container and add cocoa powder there, mix.
Pour this mixture with cocoa into a special form that is removed and immerse in the freezer for 12 minutes, then remove and pour the remaining mixture there until the end.
Put in the freezer. In the meantime, purée the strawberries by blending the strawberries with the stevia in a blender.
Take 50 g of water, add the remaining gelatin and leave for 10 minutes. Heat over low heat, stirring. Cool and pour into strawberry puree. Mix well and pour it into the hardened yogurt mixture in the last layer.
We send it to the freezer until it hardens.

4. Low-calorie no-bake cheesecake

Amazing lightness multiplied by incomparable taste! And as much as 10 g of protein as a nice addition.

Ingredients:

200 g fat-free cottage cheese
125 ml natural yoghurt
9 grams of gelatin
75 ml lemon juice
3 tablespoons honey
2 squirrels

Cooking:

Mix lemon juice with 75 ml of water, add gelatin and soak it for 5 minutes.
Then we heat this mixture over low heat until the gelatin dissolves, cool.
Whisk cottage cheese, yogurt and honey in a bowl.
Pour in the lemon-gelatin mixture.
Beat the egg whites until stiff, then carefully fold into the curd mixture.
Put fruits or berries on the bottom of the mold, pour the curd mixture on top and put in the refrigerator for at least 4 hours or overnight.

5. No Bake Dried Apricot Cream Pie

Ingredients:

1 cup dried apricots (you can take dates, figs, prunes to choose from).
0.5 cup oatmeal (ground into flour)
a few chopped walnuts (30 grams)

Cream:

200 g apples (make puree)
2 bananas
150 ml water
2 teaspoons agar
3 tablespoons cocoa powder

Cooking:

Grind dried apricots or other dried fruits in a meat grinder. If these are dates, then first do not forget to remove the seeds.
Add oatmeal in batches and some chopped walnuts.
Knead the "dough", put it in a parchment-lined form and evenly tamp. Remove the "cake" in the refrigerator.
Mash the bananas thoroughly, then mix in the applesauce and cocoa. Beat the mass with a mixer until a homogeneous consistency.
Mix agar with the indicated amount of water, bring to a boil and boil for half a minute.
Beat the chocolate-banana mass with a mixer at low speeds and pour agar diluted with water and brought to a boil in a thin stream. Beat for about 1 minute until the mixture thickens slightly.
Pour the finished cream into a mold on the “cake” and put it in the cold for several hours. Decorate the cake however you like.

The decision to go to proper nutrition for most people it is difficult, because it involves getting rid of many habits that have been with a person for many years. But perhaps the most painful is the rejection of sweets. Nevertheless, the stereotypical statement that desserts are absolutely contraindicated with proper nutrition is erroneous, since there are many recipes for healthy sweets that not only do not harm the body in any way, but also become an additional source of nutrients.

Naturally, we are not talking about the usual cakes and pastries with a huge amount of sugar, white wheat flour and other simple carbohydrates that bring practically no benefit, except for deposits in the form of fat on the sides. Instead, favor sweet foods based on fruit, cottage cheese, whole grain flour, oatmeal, or cornmeal, bran, nuts, dried fruits and other products that have a beneficial effect on the body.

We offer several simple recipes for sweets that are the best suited for those with a sweet tooth who adhere to the principles of proper nutrition. In addition to the obvious benefits, these desserts are also very easy to make.

Strawberry banana ice cream

This extremely easy-to-prepare dessert will appeal to all lovers of refreshing popsicles who are good at pampering themselves in the summer heat. Instead of banana and strawberries, you can use other fruits and berries that are available.

Ingredients:

2 bananas;
15 strawberries;

Prepare fruits: peel strawberries, wash, peel bananas. Cut everything into medium-sized pieces and send it to the freezer for several hours. Grind frozen fruits in a blender, add a little honey to the mixture. Ice cream can be eaten right away, or you can keep it in the freezer for a while.

Curd-banana dessert

Curd is one of the most useful products, which is why it often appears in all diets and recipes for proper nutrition. This dessert is no exception - easy-to-prepare cakes will surely please you.

So, you will need:

220 g fat-free cottage cheese;
100 g banana;
apple - 1 piece;
50 g prunes;
50 g whole grain oatmeal;
40 g of any nuts;
15 g cocoa powder.

Peel the apple and grate it on a fine grater. Grind banana and cottage cheese in a blender until smooth. Soak prunes in boiling water for a minute, then cut into small pieces and add to the curd-apple mass. Grind oatmeal into flour using a coffee grinder, mix with cocoa and mix into the mass using a blender. The dessert is almost ready - it remains only to put it in beautiful cups, sprinkle with chopped nuts, decorate with berries and refrigerate for a couple of hours.

Diet Charlotte

This pie, beloved by many since childhood, can be prepared according to the principles of proper nutrition, replacing some harmful ingredients with healthy counterparts.

Prepare the following components:

50 g rye flour;
220 g fat-free kefir (can be 1%);
2 eggs;
15 g of sugar;
1 tsp baking powder;
2 sweet apples.

Peel apples and core, cut into slices, put in a mold. Knead the dough, which should resemble thick sour cream in consistency. Pour the dough into the apples in the form and send to the oven, preheated to 200 g. Bake Charlotte for 45 minutes.

cottage cheese cookies

Another recipe with cottage cheese. Low-fat bran-based cookies will become a real lifesaver, because you can not only enjoy them yourself every day, but also serve them to guests with tea.

Required Ingredients:

60 g wheat bran;
60 low-fat cottage cheese;
1 tsp baking powder;
4 egg yolks;
60 g oat bran;
15 g honey or wedge syrup.

Beat the yolks with a mixer until foam is formed, add the baking powder and knead the mass thoroughly, in the process add the remaining ingredients. From the finished dough, form cookies, put on baking paper and bake in the oven at 180 degrees. Ready-made cookies, due to their lightness, are suitable for both dieters and all other baking lovers.

Moreover, sugar loads the pancreas and liver so much that they are forced to work almost to the point of wear and tear. An alternative to sweets with sugar can be PP treats that do not contain any extra ingredients. Only the most useful and also delicious. Most best recipes we have collected the right sweets in our material.

PP pancakes

Ingredients:
Flour (preferably whole grain, but any will do) 200 g, 600 ml of mineral water (plain water will do), two egg whites, a pinch of salt. Cook on a non-stick pan.
Cooking: Mix warm water with flour and leave for 20 minutes. At this time, beat the proteins with salt, pour this mixture into the dough and beat again. Then bake as usual. As a sweetener, you can use a little honey or natural yogurt.

Dessert from cottage cheese with banana and kiwi

Ingredients:
Soft low-fat cottage cheese 350 g, natural yogurt (without sugar) 150 g, low-fat milk 150 ml, agar-agar (can be replaced with gelatin), banana and kiwi, 50 g honey.
Cooking:
Dissolve gelatin in milk and let it swell, then put on fire, but do not boil, it should dissolve. Cool down. At this time, beat honey, cottage cheese and yogurt until creamy and mix with agar-gar, cut peeled fruits.
At the bottom of the mold, lay out the layers of the curd mass, fruit and again the curd mass. Leave in the refrigerator for at least 4 hours, preferably overnight.

low calorie ice cream

Take fruits or berries of your choice and freeze them. Then, in a blender, beat with 50-70 ml of natural yogurt or milk, add vanillin or cinnamon to taste. And enjoy!

Cherry marmalade

Pour 200 grams of cherries with a glass of water, cook for 10 minutes. Then add two teaspoons of agar-agar and fructose to taste. Mix thoroughly and pour into molds. Leave in the refrigerator for half an hour.

Hi all!

Today I want to tell you about healthy eating.

I have been following proper nutrition (PP) for 3 years already, I lead an active lifestyle, I regularly visit the gym. Before switching to proper nutrition, I ate what I wanted, not really thinking about what my food was from, and when it seemed to me that it was time to lose weight, I just went on some kind of diet (as a rule, all these diets were unbalanced, for example, buckwheat, kefir, drinking, various fasting days, when you eat almost nothing, and so on).

Before switching to PP, I looked something like this:

It seems to be thin, there are no problems with the figure as such. Skinny arms, legs, like slim stomach, but there is no waist (although even with my height of 173 cm when I weighed 50 kg I had fat on my sides). But even being thin, I periodically suffered from cellulite.

But while I was eating everything, periodically torturing my body with diets, I suffered from bad skin and hair loss. Taking vitamins, although they improved the situation, but temporarily.

Now I don’t remember exactly how my transition to PP began. But around the same time, I started going to the gym. And, when I began to build my figure in the gym, I studied nutrition in detail - what and how much to eat, how to cook food. At first, my diet was very simple - boiled breast, rice, buckwheat, porridge for breakfast, vegetables, cottage cheese, fruits. Everything is very modest, monotonous and not very tasty. But I still consumed enough food and the right ratio of proteins / fats / carbohydrates.

To calculate calories, I used Mifflin - San Jeora formula(A lot has already been written about it, there is an online calculator for this formula on the Internet). According to this formula, I got (taking into account physical activity) 2300 kcal per day!

1 gram of protein = 4 kcal;

1 gram of fat = 9 kcal;

1 gram of carbohydrates = 4 kcal.

First, we calculate the amount of fat and protein as follows:

Fats: weight * 1 g. In my case, 58 * 1 \u003d 58 g of fat per day

Protein: weight * 2 g. For my weight: 58 * 2 = 116 g of protein per day

Further, to determine the amount of carbohydrates, you need to calculate how many calories in the amount of fat and protein that we need per day: (58 g * 9 kcal) + (116 g * 4 kcal) \u003d 522 calories from fat + 464 calories from proteins. Total for the day remains 2300-522-464 \u003d 1314 kcal - that is how many calories should come from carbohydrates. Divide this by 4 (how many calories does 1 gram of carbohydrates provide) and we get 328 grams of carbohydrates per day.

Before visiting the gym, my figure was so-so of course))) But proper nutrition and training quickly showed excellent results:

As you can see, sports and PP give excellent results!

After a decent period of time, I determined for myself the BASIC PARAMETERS OF HEALTHY NUTRITION:

1. The most important thing for me is cooking method. Food can be baked in the oven, fried in a non-stick pan without oil, steamed, or boiled. My favorite way is to bake in the oven! Meat and chicken are very tasty and juicy if baked in foil or special baking bags. Cottage cheese pancakes I also cook in the oven in a silicone mold (I will describe the recipe below)

2.Need to give up harmful products - sugar, mayonnaise (and other ready-made sauces), artificial seasonings, most canned food (which contains vinegar and sugar), chips and other fast food. But here, too, everything is not so simple. If it is very difficult for you to refuse harmful goodies, then you just need to choose one day (for example, 2 or 3 times a month) when you will arrange a so-called "cheat meal" for yourself - on this day you will have a meal on which you can eat absolutely everything you want. Cheat meal will help to unload emotionally, because it is always easier to refrain from harmful things if you know for sure that soon you will be able to afford them))

3. Need to eat often enough: 5-7 times a day.

An example of my diet for 1 day:

Breakfast - porridge with fruits and nuts in milk + bread with cheese

Snack - scrambled eggs + bread and vegetables

Lunch - durum wheat cereals or pasta + chicken / meat / fish + a portion of vegetables

Snack - fruit

Dinner - fresh vegetable salad + chicken / meat / fish

Second dinner - fat-free cottage cheese with berries

4. The right amount of food and maintaining a balance of BJU(proteins, fats, carbohydrates). Subject to this parameter, in addition to good health, you will also get a beautiful figure.

Sources of protein - cottage cheese, meat, chicken, fish and seafood, eggs and legumes (legumes are high in vegetable protein)

Sources of carbohydrates - cereals, pasta, fruits, bread and bread (yes, bread is possible, but preferably yeast-free), dried fruits, honey, chocolate, etc.

Sources of fats - vegetable oils (it is advisable to use only unrefined oils of the first cold pressing, only they contain a sufficient amount of vitamins), nuts, red fish.

About chocolate. Yes, it can! But choose high-quality chocolate with a cocoa bean content of at least 75% and carefully read the composition, it is desirable that it does not contain a cocoa butter substitute - palm oil. And so that chocolate does not harm the figure, eat it in the morning in a small amount (no more than 1/3 of a chocolate bar).

As for vegetable oils . Try different oils - not only olive (quality oil is not cheap) or linseed (it has a specific taste, it can not be added to every dish, and the shelf life is quite short). Some of my favorites (other than the ones mentioned above) are corn, pumpkin, mustard, camelina, and sesame.

But even eating right, you can not have the best figure. . I have seen this from my own experience. By eating too many carbohydrates, I managed to gain excess fat, especially in the abdomen and waist (I have a type of figure in which fat is primarily gained in the waist area, but also leaves this area last). But by adjusting the balance of BJU, I was able to put my body in order (of course, continuing to go to the gym and added cardio loads).

Result in 1 month (from 63 kg I lost weight to my favorite 58 kg):

For weight loss BJU I have the following:

Carbohydrates 2.5 g

Calculation of the calorie content of the diet (in the photo BEFORE I weighed 63 kg): 63 * 3 * 4 + 63 * 0.7 * 9 + 63 * 2.5 * 4 = 1782.9 kcal.

With such a calorie content and BJU ratio for the entire time of losing weight, I was full and did not feel hunger due to the high percentage of protein foods in the diet. But you should not consume more than 3g/kg of protein! Protein is a hard-to-digest food, too much protein can adversely affect the condition of the liver and kidneys. Also, do not reduce the amount of carbohydrates! When using carbohydrates less than 2.5 g / kg of weight, you will feel general weakness, and your head does not think very well.

FREQUENT ERRORS WHEN TRANSITION TO PP

- Many people believe that proper nutrition and a low-calorie diet are one and the same. But in fact, these are completely different concepts!

- Too low calorie intake. Some people seem to be eating right, but not enough! In my opinion, a low calorie diet affects the body even worse than an excessive amount of food! Undernourished, you do not give the body the right amount of nutrients, as a result, hair loss begins, skin deteriorates, nails break - these are only external signs. In an organism that does not receive the right amount of nutrients, digestive processes slow down, problems with the gastrointestinal tract begin (constipation or, on the contrary, intestinal disorders), you will feel constant fatigue and drowsiness.

- Incorrect BJU balance. With the wrong balance, even with an average calorie diet, you can gain weight and at the same time the quality of the body will deteriorate: with a lack of protein, the skin will begin to lose elasticity, regardless of age.

- Refusal of certain products(I’ll tell you about the most frequently avoided products as an example):

Refusal of potatoes. Potato is a vegetable. Potatoes have a fairly high calorie content, it contains a large amount of starch. Potatoes have a high glycemic index, so they should not be consumed by people suffering from excess weight. But if you do not have problems with being overweight, then potatoes can be eaten! Potatoes contain a lot of fiber and starch, which improve digestion and improve the functioning of the digestive tract. Potatoes also contain a large amount of vitamin C and B vitamins. It is very useful to eat young potatoes with the skin (for example, boiled “in their uniforms”) - the skin of young potatoes has a high content of antioxidants.

Refusal of butter. Butter that has not been subjected to heat treatment in a small amount will not harm the body. On the contrary, it is very useful for women's health (positively affects the hormonal background). Butter contains fatty acids that strengthen the overall immunity of the body and stop the development of fungi (especially true for girls who regularly suffer from thrush). From my own experience, I am constantly convinced that 1-2 teaspoons of butter per day have a great effect on the condition of the skin, especially in the cold season - it reduces peeling and dryness of the skin, protects against chapping.

As I promised - several recipes for PP-goodies

My favorite cottage cheese snail buns:
Ingredients: 200 g cottage cheese, 100 g wheat flour, 100 g rice flour, 1 egg, baking powder, sweetener to taste.
Knead the dough and put it in the refrigerator for half an hour.
For the filling: mix 50 grams of soft and regular fat-free cottage cheese with 70 g of prunes or raisins.
Next, roll out the dough, lay out the filling. We roll up the roll and cut it into buns. Bake for 30 minutes at 180 degrees

Oatmeal cookies with cottage cheese and cranberries.

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 beneficial features 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 a lot 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.

Excess sugar is the 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 makes it easier to switch 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:

Connect in a circle cereals, 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 oat flour, bran or flakes. 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 has a 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. Ready meal let 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- 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).