FRUIT
2 portions
1 cup of berries (blackberries, blueberries, strawberries, raspberries)
1 fat-free unsweetened plain Greek yogurt
1 tbsp stevia or to taste
1 tsp vanilla essence
8 meringue cookies (recipe from the Recipe Book: "Meringue Cookies")
In a small bowl add half a cup of fruit with ½ tablespoon of stevia or to taste. Stir and set aside.
Chop the remaining fruit and set aside. In another small bowl mix the yogurt with ½ tablespoon of stevia, vanilla essence and add the chopped fruit. Stir to combine.
Divide the yogurt mixture into 2 dessert cups and add on top the whole fruit.
Garnish with 4 meringue cookies in each cup and serve.
Per serving:
Cal: 81.6 P: 7.6 F: 0.3 Cb: 8.5
12 servings
7 servings
5 egg whites
400 g unsweetened natural Greek yogurt
200 grs cottage cheese or low-fat ricotta
vanilla to taste
stevia or tagatose powder to taste
strawberries to taste
Preheat oven to 360º. Mix the ingredients in a blender (except strawberries) and empty in baking dish, cook 30 minutes. Unmold and garnish with strawberries.
P: 90 F: 20 Cb: 15
10 servings
8 servings
500 gr unsweetened natural Greek yogurt
1 tbsp vanilla essence
3 tbsp stevia or to taste
2 tbsp unsalted mixed nuts
1/4 cup mixed berries
1 tsp poppy seeds
In a bowl place the yogurt, vanilla and stevia, stir to combine.
Pour this mixture into a rectangular or square glass container, spread with a rubber spatula 1-inch high. Garnish with the nuts, berries and poppy seeds all over the surface.
Place in the freezer for 4 hours or overnight. Take out and put the container on a bigger one with hot water until it comes off. Take out the block, put it on a large board and cut into squares the size you want. And enjoy!
Per serving
Cal: 86 P: 7.2 F: 2.1 Cb: 7.6
2 servings
10 servings
Dough
2 cups almond flour
2 tbsp coconut oil
1 tbsp stevia or to taste
½ tsp salt
1 egg
Filling
500 ml almond milk
2 tsp vanilla extract
1 lemon peel
2 egg yolks
4 tbsp powdered stevia or to taste
10 gr unflavored gelatin and ¼ cup water
500 gr ripe peaches
Preheat the oven to 350° F. In a bowl sift the flour and salt. Add coconut oil, stevia and egg, mix well.
Transfer dough to 9-inch-diameter tart pan with removable bottom. Using fingertips, press dough evenly onto sides and bottom of pan and prick it with a fork. Bake for about 10-12 minutes.
Pour the gelatin sprinkling as shower in ¼ cup of water and let it hydrate for 10 minutes. Set aside.
In a pot over medium heat add the milk, vanilla and lemon peel, and heat avoiding boil and stir with a wooden spoon. Take off the heat and remove the lemon peel.
In a medium bowl, beat the egg yolks with the stevia powder until well combined. Now add the hot milk in a thin stream over the yolks whisking constantly to prevent them from curdling.
Now pour this mixture back to the pot and heat slowly over low heat for about 5 minutes. (Do not boil). Then remove from heat and keep stirring for another minute.
Heat the gelatin in the microwave for 10 to 15 seconds to melt. Pour into the cream and stir with the hand mixer to avoid lumps.
Transfer to a glass container and cover with plastic wrap to prevent a hard coating.
Once cold refrigerate for consistency.
Peel and slice peaches. Now add the custard on top the cooked dough and arrange the peaches in circle. If you are not going to eat it immediately, to prevent peaches from darkening you can dissolve 1 sachet of unflavored gellatin in a little hot water and brush them.
Per serving: 100 gr aprox
Cal: 196.1 P: 6.3 F: 15.1 Cb: 11
10 servings
DOUGH
2 cups almond flour
2 tbsp coconut oil
1 tbsp stevia or to taste
½ tsp salt
1 egg
FILLING
1 lb cottage cheese
1 unsweetened natural Greek yogurt
2 tsp vanilla extract or to taste
2 tbsp stevia or to taste
400 grams fresh blackberries
Preheat the oven to 350° F. In a bowl sift the flour and salt. Add coconut oil, stevia and egg, mix well.
Transfer dough to 9-inch-diameter tart pan with removable bottom. Using fingertips, press dough evenly onto sides and bottom of pan and prick it with a fork. Bake for about 10-12 minutes.
Place the cottage cheese, yogurt, vanilla and stevia in a bowl. Stir well.
Pour the cottage cheese mixture on the dough and place the blackberries on top. Bake about 5 more minutes.
1 serving
Cal: 210.2 - P: 13.5 - F: 12.1 - Cb: 13
Servings: 32 cups frozen mix berries
1 cup plain Greek yogurt unsweetened
1 tbsp lemon juice
1 tsp vanilla extract
Stevia to taste
Place everything into a blender and blend until smooth.
Place in a freezer safe container and freeze for at least 2 hours, or until your desired consistency is reached. You can stir every hour for better consistency.
1 red or green apple
1 teaspoon peanut butter
30 gr of nuts
Cut 1 slice of apple 1 cm thick. Spread peanut butter on it. Top with the nuts.
1 serving
1 greek yogurt
stevia droplets to taste
3 oz. berries (blueberries, raspberries, strawberries, blackberries, cherries)
ground cinnamon to taste
wooden skewers
Pour yogurt to a bowl, slide one or two berries onto skewer and dip it into the yogurt. Turn or swirl the skewer as needed to completely coat it. Lift the skewer out and lay it in a freezer container, gently remove the skewer. Repeat with dipping the remaining berries. Place the container in freezer for about 3 hours. Let stand 5 minutes at room temperature before serving.
2 servings
500 gr of unsweetened greek yogurt
250 gr of berries
5 unflavored gelatin sheets
1 tsp vanilla essence
stevia or tagatose to taste
Dissolve the gelatin as directed on package.
Blend the yogurt with 200 grams of berries, diluted gelatin, stevia and vanilla essence. Pour the preparation on a mold. Let refrigerate for a minimum of 3 hours.
Garnish with remaining berries.
1 serving
1 sliced red or green apple
1 tbsp unsweetened peanut or almond butter (16 gr)
coconut spray oil
1 pinch powder cinnamon (optional)
1. Apply oil to a single baking dish.
3. Cover the bottom and sides with apple slices.
4. Add 1/2 tbsp peanut butter on apples.
5. Cover with more apple slices.
6. Add the remaining 1/2 tbsp peanut butter
7. Cover with remaining apple slices.
8. Bake for 20 minutes at 180 degrees. Wait for to cool and unmold.
9. Sprinkle powder cinnamon. (If you like you can also add cinnamon between the layers before baking)
1 serving
1 greek yogurt
5 to 8 strawberries
ground cinnamon to taste
stevia droplets to taste
Add all ingredients to a blender and puree until smooth. Pour into a glass and serve.
2 servings
50 gr tagatesse sweetener for caramel
200 ml coconut milk
10 gr agar-agar
stevia powder to taste
¼ tsp vanilla extract
1 tbsp shredded coconut
Place tagatesse in a pot over medium heat stirring until the tagatesse is melted and begins to caramelize. Add 1 teaspoon hot water if caramel is too thick. Pour caramel into 2 small glasses or ramekins and set aside.
Place milk, stevia to taste and vanilla in a pot, once the milk reaches a boil add agar-agar stirring for 5 minutes, until dissolved. Let cool and pour into ramekins. (unmold if wanted) Refrigerate 3 or 4 hours. Garnish with shredded coconut.
1 portion
20 gr whole oats
60 ml of water
1 tsp ground cinnamon
30 gr chopped almonds
1 tsp chia seeds
80 gr berries (blueberries, raspberries, strawberries, blackberries)
stevia to taste
Mix oats with water and heat in microwave for 30 seconds. Stir.
Add cinnamon and stevia. Mix well. Garnish with chopped almonds, chia seeds and berries.
* If your plan has 40 gr whole oats you will need 120 ml of water, 45 seconds in microwave.