You want to start the new year healthy and fit? In our four-part series, we show you how to get through the day perfectly with healthy meals and snacks. Episode 4: You don’t want to delete the dessert from your diet? These recipes will satisfy your desire for sweets – and still fit in with a healthy lifestyle.
There are two types of people: Those who don’t care much about sweets and those who can’t live without them. Which ones do you belong to? Do you often have a ravenous appetite for sweets and do the smell of cakes and biscuits make you weak? We all know that a sugary diet is not the best choice if you want to take care of your body. But here’s the solution: Together with the experts at Freeletics, we have four great tips on how you can include sweets in a healthy diet and at the same time do something to build muscle.
Recipe #1: Blueberry muffins
We all love muffins. And fortunately there is a way to enjoy them without hesitation – with this recipe:
Ingredients:
250g low-fat quark, 3 eggs, 30g protein powder (vanilla, cookies & cream or sponge cake flavour), 50g ground almonds and 2 handfuls blueberries.
First the eggs and the quark are mixed, then the almonds, the protein powder and the blueberries are stirred in. Spread the dough on muffin moulds and bake for about 30 minutes at 160 degrees.
Recipe #2: Peanut-Banana-Smoothie
100% natural peanut butter is the best ingredient for sweet toothers. The best: Peanut butter can be combined in many ways. Our tip is a smoothie:
Just mix one tablespoon of peanut butter with ½ banana, ¼ avodaco, ⅓ cup of unsweetened cocoa powder, ½ cup of unsweetened almond milk and 3 tablespoons of fat-reduced yoghurt – then everything into the mixer.
Recipe #3: Banana Pancakes
You like pancakes for breakfast? The good news is you don’t have to change that. For a healthy variety you need: bananas, eggs, coconut oil and grated coconut.
Preparation: Add eggs and grated coconut to a crushed banana and whisk until smooth. Fry the pancakes with heated coconut oil from each side for about 2 ½ to 3 minutes in the pan until golden brown. For a little more sweetness you can also add a little maple syrup or blueberries.
Recipe #4: Homemade Chocolate
Chocolate is your weak spot? The solution is simple: if the sugar content in chocolate products is reduced, it does not have to be removed from the diet, even in a healthy lifestyle.
The healthy recipe: First melt ½ cup of coconut oil. Then stir in ½ cup of unsweetened cocoa powder, 3 tablespoons of honey or maple syrup and ½ teaspoon of vanilla extract. Mix the ingredients well until they have combined well. Then pour the mixture into a mould and place in the freezer for about an hour. To get an extraordinary flavour, you can also stir in orange peel, peanut butter or chilli.
Strawberry fresh cheese slices
Those who pay attention to their figure and follow a diet often do without a delicious dessert after a meal. It is well known that tiramisu, chocolate brownie, cake and apple strudel usually contain a lot of sugar or fat and provide many additional calories that make losing weight difficult. You can, however, eat these sweet dishes without hesitation.
Our delicious recipe ideas for light desserts are low in calories, quick to make and incredibly tasty. Desserts such as plums with cinnamon soured milk or clementine yoghurt are prepared with creamy dairy products such as yoghurt or curd cheese and fresh fruit. Mmmh delicious! Or how about a refreshing yoghurt ice cream for dessert?
We have also put together smart alternatives to the high-calorie dessert classics. While a piece of grandma’s butter cream mokkatorte is worth more than 500 kcal, our espresso cake with chocolate biscuit delivers just under 200 calories and a meager 6 grams of fat. The yoghurt used in the cream also provides plenty of calcium. If you want to save even more fat, you can replace half the whole milk yoghurt with half-fat or low-fat yoghurt.
The carbohydrate content can also be reduced if you omit half of the sugar and sweeten with an alternative to sugar such as xylitol, agave syrup or erythritol. Our strudel pancake with bananas is not as rich in calories as the original. Because this dessert gets by without any additional sugar. The ripe bananas in the pancake provide enough natural sweetness without extra calories.
