If you want to have a healthy and balanced diet, you should reduce sugar as much as possible and avoid processed foods. But does that also mean you have to do without delicious desserts? No, if you look at the ingredients. FITBOOK has three inspirations for a dessert.
Do you love ice cream or cheesecake? Then we have good news: there are great healthy alternatives. By replacing typical baking ingredients like sugar, flour, or milk with nutrient-dense alternatives, you can create delicious treats in no time that won’t show any long-term health benefits. With avocado ice cream, energy balls and a fruity cheesecake variation, FITBOOK has prepared three recipes for a healthy dessert. Have fun trying!
Avocado ice cream
Our first recipe inspiration for a healthy dessert: avocado ice cream. The base is protein yogurt, coconut milk and avocado. These three ingredients alone provide you with protein, calcium, potassium, sodium, iron, magnesium, vitamin E, vitamin B6, provitamin A and unsaturated fatty acids. Lime is not only an ingredient that has an exciting taste, but also provides calcium and potassium, as well as phosphate and vitamin C. You get extra sweetness from the maple syrup (which the coconut milk also provides) and you can reap the health benefits. Enjoy the benefits of B vitamins and antioxidants.
Also interesting: the two organic fruit ice cream products convince the “Stiftung Warentest”.
the components
- 1 avocado
- 1 lime
- 150 ml coconut milk
- 150 ml protein yogurt
- 30 ml of maple syrup
- 1 pinch of salt
how to do
- Peel and cut the avocado
- half lime
- place in measuring cup
- Add coconut milk, protein yogurt, maple syrup and salt
- Squeeze the lime and add the juice to other ingredients
- Grate the lemon peel and add to the rest of the ingredients
- puree
- Pour into silicone ice molds
- overnight in the freezer
Energy Ball
Our Energy Balls are ideal for a small burst of energy between meals or as a fruity nutty finish to a meal. This delicious snack really packs a punch when it comes to nutrients. Nuts and dried fruit are the base, the real power ingredients. For our recipe we chose cranberries and dates. The former bring antioxidants, dates are rich in fiber, potassium, calcium, magnesium, B vitamins and tryptophan. Nuts include walnuts, almonds and cashews. They provide zinc, iron, potassium and B vitamins and fiber, as well as vitamin E and unsaturated fatty acids. The pastry is topped with vanilla and grated coconut. The latter also do something for your health, in the form of potassium, calcium, sodium, iron, zinc, copper, phosphorus and selenium. Vanilla, on the other hand, stimulates the production of serotonin, which is said to make you happy.
Also interesting: the body can’t use a surprising amount of the calories in almonds
Ingredients (for 8 Energy Balls)
- 150 g of dried fruits (barberries, dates)
- 150 g of nuts (walnuts, almonds, cashews)
- 1 pinch of salt
- 1 vanilla bean
- grated coconut
- 1 tablespoon coconut oil (optional)
how to do
- Grind the nuts in a mortar
- Dried fruit puree
- Remove the pulp from the vanilla bean
- put everything in a bowl
- Add salt
- knead until a homogeneous and malleable dough is obtained
- add coconut oil if needed (makes the dough smoother)
- Shape the dough into small balls on a cutting board or with your hands
- Roll balls in coconut flakes (alternatively: cocoa powder or ground almonds).
- let dry, then refrigerate
“Strawberry Cheesecake”
With Strawberry Cheesecake, we have finally prepared a recipe based on a real cheesecake, but healthier. Skyr and yogurt provide protein and calcium. With lemon and strawberries, it not only tastes fruity but is also rich in vitamin C. This has an antioxidant effect, so it can protect the body from “free radicals”. That’s good because it causes excess “oxidative stress,” which has been linked to the development of atherosclerosis, cardiovascular disease, arthritis, and cancer, and can also cause skin to age faster.1
Other ingredients include spelled, maple syrup and a protein bar. Spelled provides tryptophan, which is responsible for the production of serotonin. The syrup is sweet and contains B vitamins and other antioxidants. Finally, the bar provides additional protein.
Also interesting: proper diet for healthy fascia
Ingredients (for 2 servings)
- 150 g skyr
- 150 grams of yogurt
- 1 lemon
- 1 handful of strawberries
- 6 spelled biscuits
- 1 dark protein bar
- 30 ml of maple syrup
how to do
- Crush the biscuits (use a rolling pin if necessary)
- Roughly chop the protein bars
- Grate the lemon peel
- Cut the strawberries into small pieces
- Stir in the skyr and yogurt
- Add lemon zest, maple syrup and protein bar pieces
- mix everything well
- place a layer of cookies in a dessert glass, then cream and top with strawberries
- then another layer of cream, and finally another layer of strawberries
- Put everything in the refrigerator for at least 4 hours, but it is better to leave it in the refrigerator overnight
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