Natural sweets are made from healthy and affordable ingredients. Healthy desserts will be appreciated by all sweet tooths or lovers of something delicious. Sweets not only diversify the diet, but also bring a lot of benefits to a person who adheres to a healthy lifestyle. How to make delicious and healthy desserts?
What spices are suitable for healthy desserts?
Spices can be added raw, dried or crushed. In addition, they can be brewed in hot liquid. Spices will add their own flavor and aroma. Let’s take a closer look at spices and their taste characteristics:
Vanilla. It has a pronounced aroma, sweet. It is suitable for making creams and cold desserts.
Cardamom. It tastes like lemon.
Cinnamon. It tastes tart and sweet.
Anise. It is able to give the dish a sweet taste with a hint of mint.
Mint. It’s very refreshing.
Nutmeg. It is used in moderation. This will give the pastry a pleasant taste.
Saffron. This dessert turns out to be golden, with a special flavor.
Ginger. A very flavorful additive. It will add spice to the dish.
Carnation. It has a strong aroma.
Orange and lemon zest. It will give the dish a fruity taste.
Healthy desserts and pastries can be delicious too. Do you know why? You choose among low-calorie foods that you like. Healthy desserts and pastries made from simple ingredients.
We love to inspire you to culinary experiences, so we are happy to share recipes for healthy desserts from simple ingredients that you can easily find in the nearest grocery store. Experiment!
(1) – “Nowadays, the recommendations for the general population are directed at upgrading the nutritional quality of overall dietary patterns, i.e., increasing the adherence to a healthy diet such as the MD. In addition, the restriction of unhealthy foods, such as processed foods, is also highlighted. Since most people like/consume bakery and pastry products, the reformulation of these processed foods is an interesting approach for reducing excessive energy, salt, saturated fat and sugar intakes. Food industry advances have provided a wide range of components that can be used as substitutes for these nutritional objectives, such as aromatic compounds for reducing salt content, polysaccharides, fat substitutes, olive oils rich in MUFA and PUFA and PAMs. Reformulation is necessary to improve the nutritional quality of products and, consequently, reduce the associated risk of developing chronic diseases, such as CVD, diabetes and cancer.”
#1. Dessert made of coconut flour, banana and lemon juice. How to make delicious and healthy desserts?
Ingredients:
coconut milk (from 17% fat content) 1/2 cup
agar-agar 1/2 teaspoon
coconut flour 2 tablespoons
lemon juice 1 teaspoon
ripe banana 5.29oz
unrefined coconut oil 1 tablespoon
poppy seeds 1 teaspoon
Instruction:
Cooking time 1 hour 15 minutes
Mix coconut milk with agar-agar in a small saucepan. Stir, bring to a boil and turn off. Immediately add the coconut flour, lemon juice and banana. Punch with an immersion blender. Then add the butter and beat it again with a blender until smooth. Add the poppy seeds and mix well with a spoon. Cook quickly, as the mass will thicken when it cools down.
Arrange the mixture into cheese molds or small cupcakes, or into one large cupcake mold. You can make a dessert of any shape and size, portioned or cut into pieces after stabilization. The dessert is easy to get out of the silicone mold. Put it in the refrigerator for about an hour. After solidification, serve as an independent dessert or use for making cheesecake.
#2. Strawberry cheesecake. How to make delicious and healthy desserts?
A delicate dessert that does not need an oven to cook!
For the cake:
almonds (or any mixture of nuts and seeds) 1.5 cups
cocoa powder 3 tablespoons
dates 10 large
vanilla extract 1 teaspoon
salt to taste
cinnamon to taste
For the filling:
soaked cashews or sunflower seeds 3 cups
coconut milk 1/2 cup
lemon juice 2 tablespoons
vanilla extract 1 tablespoon
salt to taste
soy lecithin 3 tablespoons
coconut oil 1 cup
sliced strawberries 1 cup
Instruction:
Cooking time 1 hour 10 minutes
Prepare the cake mix: put all the ingredients in a food processor and mix until smooth.
Spread the mixture evenly over the bottom of a lightly oiled baking dish (to prevent the mixture from sticking to your hands, brush them with coconut oil).
Place the cake in the refrigerator while you prepare the filling.
Prepare the filling: mix all the ingredients for the filling, except coconut oil, lecithin and strawberries. Mix well until a smooth creamy mass is obtained.
Add lecithin and melted coconut oil, then mix until smooth.
Separate 1½ cups of the mixture and add the strawberries to it.
Take the cake pan out of the refrigerator. Spread the filling, alternating layers: with and without strawberries. Freeze for 1 hours or until the middle of the cheesecake hardens.
#3. Dessert ice cream sandwiches. How to make delicious and healthy desserts?
The most delicious dessert is homemade ice cream with oatmeal cookies!
For ice cream:
vegetable milk 2 cups
of coconut sugar or other sweetener ¼ cup
ripe avocados 2 pieces
cocoa powder ¼ cup
salt to taste
toasted and chopped hazelnuts ¼ cup
vegan chocolate 1.76oz
For oatmeal cookies:
gluten-free oatmeal 1 cup
banana 1 piece
vanilla extract 1 teaspoon
finely chopped walnuts ¼ cup
Instruction:
Cooking time is 40 minutes
Prepare the ice cream: put all the ingredients in a blender, except the hazelnuts and chocolate, and mix until smooth. Place in a container and refrigerate until solidified.
When the mixture hardens slightly, add the hazelnuts and chocolate and place in the freezer overnight. Preheat the oven to 356F and cover the baking sheet.
Prepare the cookies: in a blender, grind the oat flakes to flour. In a bowl, mix the banana and vanilla extract. Add the oatmeal and walnuts. Stir until smooth.
Spoon the cookie dough onto a baking sheet, leaving a little space between the future cookies, and bake for 12 minutes until solidified.
When the cookies are cool, make sandwiches: spread one cookie with ice cream, and press another cookie on top. Serve immediately or store in the freezer in a container.
#4. Chocolate tart
Delicate vegetable–based chocolate dessert is a recipe without baking!
For the cake:
ginger cookies 30 pieces
melted coconut oil 2 tablespoons
For the filling:
peeled avocados 3 pieces
vanilla extract 2 teaspoons
agave syrup 3 tablespoons
cocoa powder 3 tablespoons
cinnamon to taste
nutmeg to taste
raw almond oil ¼ cup
vegan chocolate 7.0oz
Instruction:
Cooking time is 50 minutes
Prepare the cake: in a food processor, chop the cookies to small crumbs.
Add the melted coconut oil to the crushed cookies and mix until smooth (the mass should stick together if you squeeze it in your hand). If necessary, add 1 tsp of water until you reach the desired texture.
Spread the mass over the bottom of a medium-sized mold; place the mold in the refrigerator.
Prepare the filling: place the avocado in a powerful blender and mix until smooth. Add vanilla, agave syrup, cocoa, cinnamon and nutmeg; mix until combined.
Transfer the mixture to a bowl, add the almond butter and melted chocolate and mix until combined. Put the chocolate mixture into the prepared cake. Put the tart in the refrigerator for an hour.
#5. Vegan brownies without an oven. How to make delicious and healthy desserts?
A great alternative to regular sweets is vegan brownies based on sweet dates and cocoa!
Ingredients:
chopped walnuts 1 cup
dates 1 cup
cocoa powder 1/2 cup
sea salt to taste
cocoa 1 tablespoon
Instruction:
Cooking time is 55 minutes
Place the walnuts in a food processor and grind for a couple of seconds to make coarse flour. Then add the pitted dates, cocoa powder and salt and stir until a moist lumpy dough forms.
Put the mixture into a medium-sized mold, sprinkle with cocoa nibs and press to make a thick layer of brownies; cut into portions and serve. You can also form balls from the mixture and roll them in cocoa powder.
(1) – National Library of Medicine (US); Reformulation of Pastry Products to Improve Effects on Health. Ramon Estruch, Eulàlia Vendrell, Ana María Ruiz-León, Rosa Casas,Sara Castro-Barquero, and Xavier Alvarez. Published online 2020 Jun 7.
