October 7, 2022, 9:06 am | Read time: 5 minutes
If you want to eat healthily and balanced, you should reduce sugar as much as possible and avoid highly processed foods. But does this mean you have to give up delicious desserts? No–if you pay attention to 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-rich alternatives, you can quickly create sweet treats that won’t negatively impact your health in the long run. With avocado ice cream, energy balls, and a fruity cheesecake variant, FITBOOK has prepared three recipes for a healthy dessert. Enjoy trying them out!
Overview
Avocado Ice Cream
Recipe idea for a healthy dessert: Avocado Ice Cream
Our first recipe inspiration for a healthy dessert: Avocado Ice Cream. The base consists of protein yogurt, coconut milk, and the namesake avocado. With just these three ingredients, you get proteins, calcium, potassium, sodium, iron, magnesium, vitamin E, vitamin B6, provitamin A, and unsaturated fatty acids. The lime not only adds an exciting flavor component but also provides calcium and potassium, as well as phosphate and vitamin C. The maple syrup adds extra sweetness (already provided by the coconut milk) and offers the health benefits of vitamin B and antioxidants.
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Ingredients
- 1 avocado
- 1 lime
- 150 ml coconut milk
- 150 ml protein yogurt
- 30 ml maple syrup
- 1 pinch of salt
Instructions
- Pit and slice the avocado
- Halve the lime
- Place in a measuring cup
- Add coconut milk, protein yogurt, maple syrup, and salt
- Squeeze the lime and add the juice to the other ingredients
- Grate the lime zest and add to the other ingredients
- Blend
- Pour into a silicone ice cube tray
- Freeze overnight
Energy Balls
For a small energy boost in between or as a fruity-nutty end to a meal, our Energy Balls are perfect. This sweet snack is packed with nutrients. The base consists of dried fruits and nuts, true power ingredients. For our recipe, we chose cranberries and dates. The former brings antioxidants, while dates are rich in fiber, potassium, calcium, magnesium, B vitamins, and tryptophan. The nut mix includes walnuts, almonds, and cashews. They provide zinc, iron, potassium, B vitamins, fiber, vitamin E, and unsaturated fatty acids. The treat is rounded off with vanilla and coconut flakes. The latter also contribute to health in the form of potassium, calcium, sodium, iron, zinc, copper, phosphorus, and selenium. Vanilla, in turn, stimulates serotonin production, which is said to make you happy.
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Ingredients (for 8 Energy Balls)
- 150 g dried fruits (cranberries, dates)
- 150 g nuts (walnuts, almonds, cashews)
- 1 pinch of salt
- 1 vanilla bean
- Coconut flakes
- 1 tablespoon coconut oil (optional)
Instructions
- Coarsely grind the nuts in a mortar
- Puree the dried fruits
- Scrape out the vanilla bean
- Place everything in a bowl
- Add salt
- Knead until a homogeneous, moldable dough forms
- Add coconut oil if necessary (makes the dough softer)
- Form the dough into small balls on a board or with your hands
- Roll the balls in coconut flakes (alternatively: cocoa powder or ground almonds)
- Let dry, then refrigerate
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“Strawberry Cheesecake”
With the Strawberry Cheesecake, we have prepared a recipe that is reminiscent of real cheesecake but healthier. Skyr and yogurt provide proteins and calcium. With lemon and strawberries, it not only tastes fruity but is also rich in vitamin C. This has antioxidant effects, which can protect the body from “free radicals.” This is beneficial because too many of them trigger “oxidative stress,” which is associated with the development of arteriosclerosis, cardiovascular diseases, arthritis, and cancer, and can also cause the skin to age faster.1
Other ingredients include spelt, maple syrup, and a protein bar. Spelt provides tryptophan, which is responsible for serotonin production. The syrup sweetens and scores with vitamin B and other antioxidants. The bar provides additional protein, last but not least.
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Ingredients (for 2 servings)
- 150 g Skyr
- 150 g yogurt
- 1 lemon
- 1 handful of strawberries
- 6 spelt cookies
- 1 dark chocolate protein bar
- 30 ml maple syrup
Instructions
- Coarsely crumble the cookies (use a rolling pin if necessary)
- Coarsely chop the protein bar
- Grate the lemon zest
- Cut the strawberries into small pieces
- Mix Skyr and yogurt
- Add lemon zest, maple syrup, and protein bar pieces
- Mix everything well
- In a dessert glass, first add a layer of cookies, then the cream, and layer the strawberries on top
- Then another layer of cream, and finally another layer of strawberries
- Refrigerate for at least 4 hours, but preferably let it sit overnight in the fridge
Do you have a question about fitness or nutrition? Feel free to send it to us–via email at info@fitbook.de. We select the most interesting questions and answer them with the support of our expert team and the latest studies. We look forward to hearing from you!
Source
- 1. Verbraucherzentrale. Antioxidants: Helpers Against Free Radicals. (accessed on 10/6/2022)