Banana pudding. Without milk and without sugar
Banana pudding. Without milk and without sugar
Ingredients:
2 very ripe bananas - 2 eggs - 3 tablespoons of oatmeal - 75 g of currants - 1 teaspoon of agave syrup
Step by Step:
1. Preheat the oven to 180º.
2. Put the bananas, eggs, and oatmeal in the mixer.
3. Beat them until the banana falls apart and you get a thick mixture. Add the Corinthian raisins and mix until they are evenly distributed throughout the dough.
4. Pour the mixture into a 1 liter rectangular silicone or metal mold previously greased so that it does not stick.
5. Put it in the oven at 200º and let it set for about 18-20 minutes. Before eating it, let it cool completely.
The trick:
You can use any other fruit to make this delicious dessert.
Chocolate ice cream. Sugar and lactose free
Chocolate ice cream. Sugar and lactose free
Ingredients:
5 ripe (brown) bananas - 1 teaspoon of agave syrup - 4 tablespoons of defatted cocoa with no added sugar - 4 tablespoons of soy milk
Step by Step:
1. Peel the bananas, cut them into slices and leave them in a bag or container in the freezer for about 3 to 4 hours.
2. With the help of a blender suitable for crushing ice, chop the bananas together with the rest of the ingredients and beat everything until you get a frozen cream without lumps.
3. If you want to give it a crunchy touch, you can add chocolate chips or some chopped dried fruit to the end of the mixture. And you can serve it on a bed of fruit jam.
Muesli cake with carrot. Lactose free and sugar free
Muesli cake with carrot. Lactose free and sugar free
Ingredients:
150 g of peeled and grated carrot - 120 g of rolled oats - 50 g of sultana raisins - 50 g of toasted and chopped almonds - 500 ml of soy milk - 2 teaspoons of sesame - Olive oil, water and salt - 1 creamy natural yogurt - 1 tablespoon of lemon juice
Step by Step:
1. In a saucepan over low heat, cook the carrot with a drizzle of oil for 15 minutes, adding water from time to time so that it does not stick. Transfer to a bowl and mix with the oatmeal, raisins and almonds.
2. Put the milk to heat with a little salt and, before it boils, pour it over the previous mixture. Transfer the resulting dough to a mold painted with oil, and wait for it to warm and the flakes to inflate. Sprinkle with the sesame and, after about 12 minutes in the oven at 200º, let it rest until it has consistency so that it can be cut.
3. To accompany it, make a sauce with the yogurt, 1 tablespoon of lemon, 1 tablespoon of extra virgin olive oil and a pinch of salt, and beat with a whisk.
Apricot and banana skewers. With fat burning effect
Apricot and banana skewers. With fat burning effect
Here is an ideal recipe to eat fruit in a fun, colorful and very appetizing way without adding extra kilos. By combining the fiber of the fruit with the fat burning power of yogurt, lemon and cinnamon, you don't have to give up a sweet treat even on a diet. Keep in mind that lemon exerts a detoxifying action on the liver. This makes it perform its functions better, including digesting and burning fat. See recipe.
Light apple flan. With half the calories
Light apple flan. With half the calories
If you are in love with flan, but you had given up on it because it is very caloric, you have to try this light apple flan. It is a dessert with half the calories in the traditional formula and, therefore, a 100% guilt-free recipe. Its secret is as simple as it is effective: use apple and skim milk, which reduces the amount of sugar and eggs, as well as dispenses with whole milk, thus reducing up to 175 calories. See recipe.
Brownie with dried fruits. Sugarfree
Brownie with dried fruits. Sugarfree
Ingredients:
300 g of dark chocolate fondant - 200 g of natural fructose - 100 g of butter - 60 g of flour - 30 g of cocoa - 3 eggs - A few dried fruits
Step by Step:
1. Preheat the oven to 180º. Line a 22 cm square mold with greaseproof paper. Melt the chocolate and mix it with the butter. Beat the fructose with the eggs until the dough doubles in volume.
2. Add the chocolate mixture to the eggs and stir until just combined. Add the sifted flour and cocoa, and mix again.
3. Pour the prepared cream into the mold and smooth the surface with a silicone spatula. Sprinkle with the chopped dried fruit and bake for about 30 minutes. Remove and let cool. Unmold carefully, chop and serve.
Soy yogurt semi-cold. Without lactose
Soy yogurt semi-cold. Without lactose
Ingredients:
3 soy yogurts - 3 eggs - 120 g of rolled oats - 2 persimmons or other fruit - 1 pomegranate - 2 tablespoons of brown sugar - 4 tablespoons of honey - The juice of ½ lemon
Step by Step:
1. Crack the eggs and separate the whites from the yolks. Beat the yolks with the sugar and half of the honey. Add the yogurts and mix well.
2. Beat the whites until stiff and add them to the previous preparation with enveloping movements. Divide this mixture into 4 molds and reserve them in the freezer for 3 hours.
3. Wash the persimmons, peel them and cut them into small cubes. Peel the pomegranate and carefully remove all the grains. Drizzle both fruits with the lemon juice.
4. Unmold the semifreddos into individual plates and top them with the fruit and oatmeal. Sprinkle with the remaining honey and serve right away.
Oatmeal, yogurt, raspberry and papaya delicacies. Lactose free and high in fiber
Oatmeal, yogurt, raspberry and papaya delicacies. Lactose free and high in fiber
It works both as a dessert and as a healthy breakfast and super easy to prepare. In a glass jar, layer the crushed oat flakes with some hazelnuts and some sunflower seeds. On top, add a layer of raspberries whipped with a little honey. Then a layer of 0% soy yogurt. And finally, some whole raspberries with papaya cubes. You have it ready in a quarter of an hour.
Roasted apple with nuts. Suitable for vegetarians and vegans
Roasted apple with nuts. Suitable for vegetarians and vegans
Starting from the traditional recipe for roasted apples, we have made a new version by filling them with nuts and dried fruits. A formula suitable for vegetarians and vegans, which helps us to incorporate the benefits of nuts. And looking impressive. See recipe.
Chocolate cake. Gluten free and milk free
Chocolate cake. Gluten free and milk free
Not only does it have nothing to envy to a chocolate cake of a lifetime, but it is also probably much richer because it is loaded with chocolate and has nuts as a substitute for flour. It only has one flaw: that it is not super light. But you have to indulge yourself from time to time, right? See recipe.
Citrus and yogurt salad. A shot of vitamin C
Citrus and yogurt salad. A shot of vitamin C
A very refreshing alternative to the typical old-fashioned fruit salad is to make it only from citrus fruits, in this case an orange and grapefruit salad. What gives you an extra dose of vitamin C - a powerful antioxidant - and a good amount of fiber and properties that help us fight constipation and the accumulation of fat. See recipe.
The final touch:
To decorate, add some fresh mint leaves.
Rice pudding. Gluten and lactose free
Rice pudding. Gluten and lactose free
Ingredients:
1 l of almond milk - 100 g of round grain rice - 100 g of sugar - 1 cinnamon stick - 1 lemon - 1 orange - 3 tablespoons of brown sugar
Step by Step:
1. Put the almond milk and rice in a shallow saucepan. Stir well and heat over medium heat until it comes to a boil. Wash the orange and lemon, and cut a piece of peel from each. Add them to the milk and rice mixture, along with the cinnamon stick. Cook over a very low heat for approximately 40 minutes. Every 4 or 5 minutes, stir with a wooden spoon so that it does not stick and the rice releases its starch.
2. Add the sugar, mix well and cook for another 5 minutes, over low heat and stirring constantly. Remove from heat, cover with plastic wrap so that a film does not form on the surface, and let it cool completely. Remove the lemon, orange and cinnamon peels.
3. Arrange the rice pudding in a source, or divide it into individual bowls, if you prefer, and reserve, in the fridge so that it is very cold when serving. A few minutes before taking it to the table, sprinkle the surface with the brown sugar and burn it with the special griddle, or place it in a refractory dish and caramelize it under the oven grill. Place the source in the highest part of the oven and turn on the grill for a few seconds, just so that it caramelizes without the dessert heating up.
Vanilla and chocolate cream. Gluten, lactose and egg free
Vanilla and chocolate cream. Gluten, lactose and egg free
Ingredients:
1 l of almond milk - 175 g of dark chocolate - 160 g of sugar - 1 vanilla bean - 4 tablespoons of cornstarch - 50 g of chopped raw almonds - 30 g of sugar - ground cinnamon
Step by Step:
1. Make a longitudinal cut in the vanilla bean with a knife. Reserve a glass of milk and pour the rest into a saucepan. Add the vanilla and sugar, stir until the latter dissolves and heat to a boil, stirring often. Lower the flame to a minimum and cook for 2 minutes. Turn off the heat, cover and let it rest for about 30 minutes so that the vanilla releases all its flavor and aroma. Strain the milk and transfer it to the same saucepan.
3. Mix the cornstarch with the milk you had reserved and stir until completely dissolved. Put the saucepan back on the heat and, when the milk starts to boil, add the cornstarch mixture in a thread and beating with rods. Cook for 3 or 4 minutes while mixing to prevent the cornstarch from creating a deposit and burning. Remove from heat.
4. Chop the chocolate. Divide the cream into two equal parts and add to one of them while it is still hot. Stir until melted and fully integrated. And let the two creams cool, covered with film so that a film does not form on the surface.
5. Arrange the almonds in a skillet without fat. Toast them over low heat until they start to brown and sprinkle with the sugar. Let it melt and splash with a few drops of water. Continue cooking, sprinkling with more water when necessary, until caramelized. Remove and let cool on greaseproof paper.
6. Distribute the creams in 6 glasses alternating layers of one and another. Reserve them in the fridge and, just before serving, spread the almond crocanti on top and sprinkle with a pinch of cinnamon.
Carrot cupcakes. Gluten free and lactose free
Carrot cupcakes. Gluten free and lactose free
Ingredients:
350 g of carrots - 150 g of sugar - 200 g of ground almonds - 4 eggs - 75 g of corn flour (yellow) - 200 ml of soy milk - 1 tablespoon of olive oil - 2 lemons - 1 pinch of salt
Step by step:
1. Wash the lemons, dry them and grate the peel of one. Scrape, wash and dry the carrots. Reserve 2 and grate the others.
2. Sauté the carrots in a little olive oil for 10 minutes, stirring often. Add 100 g of sugar, stir until dissolved and continue cooking for 5 minutes. Remove from the heat, add the ground almonds and lemon zest, and mix again.
3. Crack the eggs into a bowl. Beat them, add the salt and soy milk, and beat again. Add the sifted cornmeal and stir until you get a homogeneous dough. Add the sautéed carrot and mix well.
4. Preheat the oven to 200º. Line a low-walled square pan with parchment paper. Pour the batter into it and smooth the surface with a spatula. Bake 25-30 minutes, until the cake is set and lightly golden.
5. Cut the skin of the other lemon into thin julienne strips and mix it with the 2 reserved and grated carrots. In a saucepan, dissolve the rest of the sugar in 3 tablespoons of water. Heat until melted and begins to shrink. Add the lemon and carrot julienne, stir and confit for 2 or 3 minutes, continuing to stir. Squeeze half a lemon, add the juice and cook for 2 more minutes.
6. Wait until the cake is warm to unmold it. Cut into square portions and serve decorated with the carrot and lemon julienne.
Fried milk Lactose free and gluten free
Fried milk Lactose free and gluten free
Ingredients:
600 ml of almond milk - 125 g of sugar - 150 g of cornstarch - 1 piece of orange peel - 1 piece of lemon peel - 1 cinnamon stick - 1 tablespoon of ground cinnamon - Mild olive oil - 1 egg
Step by Step:
1. Wash the lemon and orange peels, and arrange them in a saucepan. Add the cinnamon stick and half of the almond milk. Cook 5 minutes, over low heat and stirring.
2. Dissolve 100 g of cornstarch and 100 g of sugar in the rest of the milk. Add to the saucepan, stir well to avoid lumps and continue cooking, over a very low heat and mixing frequently, for about 8 minutes. Turn off the heat and remove the peels and cinnamon.
3. Brush a square pan with oil and pour the cream obtained into it. It should form an even layer 4 to 5 cm thick. Wait for it to cool completely and let it rest in the fridge for at least 4 hours.
4. Remove the cream from the fridge and cut regular portions of 4 or 5 cm on each side. Carefully remove them from the mold and place them on a board.
5. For the batter, put 50 g of cornstarch in a deep plate and, in another, crack the egg and beat it well. Pour plenty of oil into a small frying pan and put it over high heat until it is very hot, but not smoking.
6. Coat the dough portions, first with the cornstarch, then with the egg and fry them, in batches, until golden brown on both sides. Remove them and leave them for a few seconds on a plate with kitchen paper to absorb the excess fat. Sprinkle with the remaining sugar and serve warm or cold.
Desserts, by themselves, are not harmful to health. But it is true that they can concentrate many ingredients that in excess are not very recommended, or that can cause obesity problems or intolerances.
Keys to making desserts healthier, lighter or suitable for intolerances
- Find alternatives to refined sugar. Aside from whole cane sugar, you can use natural sweeteners like agave syrup, natural stevia, rice molasses, or natural fructose.
- Control the amount of fat. The oil in some recipes, such as the classic sponge cake, can be substituted for yogurt. And the butter can be substituted for banana or avocado.
- Reduce refined flours. Better the whole grains or incorporate foods such as beans, pumpkin, carrot or apple to the dough, which in addition to body and fluffiness provide sweetness.
- Opt for lighter dairy or vegetables. Skimmed versions help cut calories, and plant-based dairy is suitable for people who are lactose intolerant.
- Opt for less fatty cheeses. Cottage cheese, for example, is much less caloric than the mascarpone in tiramisu. As a general rule, the fresher a cheese is, the fewer calories it has.
- Limit the amount of egg. Whenever an egg has to be incorporated in a dessert, you can lighten it by following the rule of every two whites, one single yolk. This way you dispense with the most caloric part of the egg. The white is only composed of water and proteins.
- Substitute the "bomb" bits for healthier ones. You can use fresh or dried fruit, nuts and seeds to decorate or the doughs instead of cream, chocolate chips or sugar shavings. This way you add sweetness without the need to add sugar.
And if what you want are easy-to-make cakes to indulge yourself from time to time, here are 12 recipes.
