DESSERTS & SWEETS
CHOCOLATE MOUSSE AND RASPBERRY JAM PIONONO
6 servings
DOUGH
3 tbsp almond flour
3 yolks
3 whites
1 ½ tbsp allulose, divided
1 tsp vanilla essence
FILLING
250 g plain, fat-free and unsweetened Greek yogurt
1 tbsp unsweetened cocoa powder
1 tbsp allulose
1 tsp vanilla essence
½ cup sugar-free raspberry jam
Heat the oven to 350° F. Line a baking tray with parchment paper and grease with a little coconut oil.
In a bowl, mix the yolks with the flour, vanilla essence and ½ tablespoon of allulose. In another bowl, beat the egg whites until stiff and add the remaining tablespoon of allulose, continue beating until it becomes like a meringue.
Pour the meringue over the yolk mixture and fold in slowly so as not to lose volume. Pour onto the tray and smooth with a spatula.
Bake for 7 – 8 minutes. Take out and set aside.
Mix the yogurt with the cocoa, allulose and vanilla essence with the mixer until well combined. Pour this mousse over the dough and spread with the spatula. Then spread the jam over the mousse.
Roll carefully and sprinkle allulose on top. Garnish with dark chocolate chips and/or raspberries.
Per portion approximately 90 gr
Cal: 109.2 P: 9 F: 5.3 Cb: 8
EXPRESS GELATIN AND YOGURT SNACK
1 serving
50 g chopped strawberries
¼ cup cubed sugar-free strawberry gelatin
100 g plain greek yogurt, unsweetened and fat-free
½ tbsp stevia powder or to taste
½ tsp vanilla essence or to taste
In a glass, add the gelatin cubes at the bottom, then add strawberries. Mix the yogurt with the stevia and vanilla essence. Pour this mixture into the glass and garnish with some strawberry slices.
Per portion 150 gr app
Cal: 69.5 P: 11.1 F: 0 Cb: 7.3
EXPRESS CHOCOLATE DESSERT
1 serving
1 tbsp whole grain oats
1 tsp bitter cocoa powder
1 egg
½ tbsp stevia powder or to taste
½ tsp baking powder
¼ tsp vanilla essence
¼ banana (5 thin slices)
2 tsp unsweetened chocolate chips
Put all the ingredients (except the banana and chocolate chips) in a small bowl and beat with a hand beater. Pour into a bowl. Microwave for 1:20 minute at low power (the time will depend on the power of your microwave). Take out, cool for a while and garnish with banana slices and chocolate chips.
Per portion 80 gr app
Cal: 196.9 P: 9.4 F: 9.9 Cb: 19.6
EXPRESS COCONUT DESSERT
1 serving
1 tbsp whole oat
100 gr plainl fat-free unsweetened Greek yogurt
1 tbsp unsweetened coconut milk
2 tsp stevia powder or to taste
¼ tsp coconut essence
1 tbsp grated coconut
In an individual well place the oat. Then in a small bowl mix the yogurt with the coconut milk, stevia and coconut essence. Pour over the oat and top with grated coconut. Refrigerate 30 minutes.
Per portion 120 gr app
Cal: 143.6 P: 12.2 F: 6.4 Cb: 10.6
CHOCOLATE MERINGUE CAKE
12 servings
100 gr stevia powder or to taste
200 gr almond flour
¼ cup bitter cocoa powder
2 tsp baking powder
¼ tsp sea salt
3 eggs beaten at room temperature
½ cup almond milk
40 ml coconut oil
2 tsp vanilla essence
MERINGUE
240 g allulose powder
80 ml water
4 egg whites at room temperature
½ tsp cream of tartar or 1 tsp lemon juice
1 pinch of salt
Preheat the oven to 350º F. Prepare a removable round mold, 20 cm in diameter with baking paper and grease with a little coconut oil.
In a bowl put all the dry ingredients: stevia, flour, cocoa, baking powder and salt. Add the wet ones: eggs, milk, oil, vanilla. Stir to integrate well.
Pour the batter into the mold and bake for about 30 minutes or until a toothpick inserted comes out dry. Take out, let cool and unmold.
Place allulose and water in a saucepan over medium heat. When it starts to boil, start beating the egg whites.
Beat the egg whites with the cream of tartar and salt at medium speed and gradually increase to maximum speed, until soft peaks begin to form.
When the syrup is ready (240º - 245° F) pour it very gently, without stopping beating. The mixer must be at maximum speed.
Once all the syrup has been incorporated, continue beating until the bowl is cold.
Arrange the sponge cake on a cake plate and place meringue in a pastry bag and distribute making meringues over the entire surface.
Per serving
Cal: 160.8 P: 6.8 F: 14.5 Cb: 4.2
CHOCOLATE PEANUT BUTTER CAKE
10 servings
130 gr almond flour (1 1/3 cups) or 1 1/3 cups oat flour (160 gr)
20 g unsweetened cocoa powder
2 tsp baking powder
¼ tsp sea salt
45 gr dark chocolate chips
40g coconut oil
5 tbsp stevia powder or to taste
2 eggs
¼ cup unsweetened almond milk
TOPPING
½ cup unsalted peanut butter
½ tbsp chopped unsalted peanuts
½ tbsp dark chocolate chips
Preheat the oven to 350º F. Line a bread pan with baking paper.
In a bowl mix the flour, baking powder, salt, cocoa and chocolate chips.
Add the oil, stevia, eggs and almond milk. Stir to integrate all the ingredients.
Pour the mixture into the pan and bake for 25-35 minutes or until a toothpick inserted comes out clean. Remove from the oven and let rest in the pan for 10 minutes and unmold. Then let cool on a rack.
For the topping place the peanut butter in a small bowl, heat a bit in microwave to soften if necessary, then cover the cake with this. Garnish with peanuts and chocolate chips.
Per serving with almond flour 60 gr app
Cal: 250.1 P: 8.3 F: 21.5 Cb: 10.3
Per serving with oatmeal 60 gr app
Cal: 239.8 P: 7.1 F: 16 Cb: 19.2
PEEACH YOGURT TART
12 servings
DOUGH
80 gr whole wheat flour
80 gr oat flour
50 ml olive oil
50 ml unsweetened almond milk
½ tsp baking powder
1 tsp stevia powder or to taste
FILLING
3 tbsp unflavored gelatin powder
8 tbsp water
600 gr plain Greek yogurt unsweetened non-fat
5 tbsp stevia powder or to taste
juice of ½ lemon
400 gr cubed peaches
COVER
200 gr peaches
270 ml water
2 tbsp stevia powder or to taste
2 tbsp unflavored gelatin powder
120 ml water
6 peach wedges for garnish
Preheat the oven to 350º F. Line the bottom of a 9” removable bottom round mold with parchment paper.
In a bowl mix the flours, baking powder and stevia. Then add the oil and almond milk and knead with your hands until you get a dough. Put the dough in the mold with your hands and bake for 7-8 minutes or until it is cooked.
In a bowl put 8 tablespoons of cold water and sprinkle the gelatin. Let stand 10 minutes to hydrate. Set aside.
Microwave gelatin for 10 to 15 seconds or until melted. Set aside.
In a bowl put the yogurt, stevia and lemon juice. Stir to combine. Now add the peaches and gelatin and mix with a wooden spoon. Pour this mixture into the dough and refrigerate until firm.
For the cover, put 120 ml of cold water in a bowl and sprinkle gelatin. Let stand 10 minutes to hydrate. Set aside
Meanwhile, grind the peaches, water and stevia with an immersion blender.
Microwave the gelatin for 10 to 15 seconds or until melted. Once warm, add to the peach mixture and stir. Now pour this preparation on the tart and refrigerate for a few hours until firm.
When serving, unmold and decorate with peach wedges.
Per serving 130 gr app
Cal: 140.5 P: 7.3 F: 4.9 Cb: 16.7
EXPRESS CHOCOLATE MOUSSE
1 serving
1 tbsp almond milk
15 gr unsweetened chocolate chips
1 tbsp unsweetened cocoa powder
½ tbsp stevia powder or to taste
120 g plain greek yogurt, unsweetened and fat-free
In a small bowl, microwave milk, chocolate chips, and stevia until melted. Remove and add the cocoa, once incorporated add the yogurt. Mix well and refrigerate for half an hour.
Per portion 150 gr app
Cal: 169.7 P: 15.1 F: 5.2 Cb: 16.1
EXPRESS RICE WITH MILK
1 serving
2 brown rice cakes
120 ml unsweetened almond milk
½ tbsp stevia powder or to taste
¼ tsp vanilla essence or to taste
cinnamon powder
Crush the cakes with your hands, leaving small pieces, put them in a bowl. Add the milk, stevia, vanilla essence and stir. Microwave 40 seconds (time will depend on the power of your microwave). Take out and sprinkle cinnamon.
Per portion 140 gr
Cal: 116 P: 2.6 F: 1.3 Cb: 20.7
EASY COCONUT TART
10 servings
8 tbsp stevia powder or to taste
230 gr grated unsweetened coconut
2 tsp coconut essence or to taste
6 eggs
Preheat the oven to 350º F. Grease an 8” removable bottom round pan with a little coconut oil. Line the base with parchment paper.
In a bowl add the eggs and beat to integrate, then add the stevia, grated coconut and coconut essence, mix until combined. Pour the mixture into the mold and bake for 25 minutes or until a tooth pick inserted comes out clean. Remove and let cool on a rack.
Per portion
Cal: 201.3 P: 5.7 F: 19.1 Cb: 6.3
BERRY AND MERINGUE TART
12 servings
DOUGH
200 gr almond flour
2 tbsp coconut oil
1½ tbsp stevia powder or to taste
¼ tsp salt
1 egg
FILLING
250 gr cottage cheese
250 plain nonfat unsweetened Greek yogurt
4 tbsp stevia powder or to taste
juice of 1 lemon
150 gr sliced strawberries
150 gr blueberries
MERINGUE
240 g allulose powder
80 ml water
4 egg whites at room temperature
½ tsp cream of tartar or 1 tsp lemon juice
1 pinch of salt
Preheat the oven to 350º F. In a bowl add the flour, stevia and salt. Add the coconut oil and the egg, mix well. If dough is dry add a few drops of water.
Transfer dough to a 20-22 cm round removable bottom mold, previously greased with a little coconut oil, placing at the bottom and on the sides. Bake for about 8 minutes. Remove from oven and set aside.
In a bowl put the cottage cheese, yogurt, stevia and lemon juice. Beat with an immersion blender to fully integrate. Reserve in the refrigerator.
Place allulose and water in a saucepan over medium heat. When it starts to boil, start beating the egg whites.
Beat the egg whites together with the cream of tartar and salt at medium speed and gradually increase to maximum speed, until soft peaks begin to form.
When the syrup is ready (239º - 244° F) add it very gently, in the form of a thread, without stopping beating. The mixer must be at maximum speed.
Once all the syrup has been incorporated, continue beating until the bowl is cold. Add a few drops of pink food coloring and stir to integrate.
Now fold in the strawberries and blueberries to the cream. Pour this mixture into the dough and then cover with the meringue.
Per portion 100 gr app
Cal: 162.9 P: 10.2 F: 11.5 Cb: 7.8
CHERRY TRIFLE
4 servings
300 gr ricotta
300 gr plain non-fat unsweetened yogurt
4 tbsp stevia powder or to taste
2 tsp vanilla essence
300 gr pited cherries
40 gr (8 tbsp) toasted sliced almonds
In a bowl mix ricotta cheese, yogurt, stevia and vanilla essence. Keep in refrigerator.
Place 1 tablespoon almonds on bottom of each individual cup, then a layer of ricotta mixture, a layer of cherries, again ricotta mixture and finish with cherries. Garnish with the remaining tablespoon of sliced almonds.
Per serving
Cal: 256.3 P: 19.3 F: 10.5 Cb: 19.6
APPLE CHEESECAKE
12 servings
DOUGH
180 gr oat flour
1 tsp baking powder
3 tbsp stevia powder or to taste
70 ml almond milk
½ tsp vanilla essence
1 beaten egg
30 ml coconut oil
CREAM
3 tbsp unflavored gelatin
8 tbsp water
300 gr cottage cheese
300 gr plain Greek yogurt, unsweetened, fat-free
6 tbsp stevia powder or to taste
1 tsp vanilla essence
juice of ½ lemon
zest of ½ lemon
APPLES
5 apples
juice of ½ lemon
4 tbsp stevia powder or to taste
2 tbsp ghee
½ tsp cinnamon or to taste
Preheat the oven to 350º F. Grease a 20 cm - round removable bottom mold, with a little coconut oil and line bottom with baking paper.
In a bowl add the flour, baking powder and stevia. Stir. Add the milk, vanilla, egg, oil and mix. Transfer the dough to the mold and bake for 7-10 minutes. Remove from oven and set aside.
Place the gelatin in a small pot, add the water and heat until melted. Let cool.
In a bowl, beat cottage cheese, yogurt, stevia, vanilla, lemon juice and zest with an immersion mixer.
Add the gelatin little by little stirring constantly.
Pour cream over dough and refrigerate a few hours or until firm.
Peel and slice apples. In a pan place apples, stevia, ghee, lemon juice and cinnamon. Bring to medium-low heat for about 8 - 10 minutes or until soft.
Arrange sliced apples in circle atop cheesecake and brush with remaining liquid. Refrigerate or serve at room temperature.
Per serving 100 gr
Cal: 186.9 P: 7.9 F: 7.6 Cb: 24.6
RASPBERRY DESSERT
10 servings
DOUGH
120 gr oat flour
1 tsp baking powder
2 tbsp coconut oil
2 tbsp stevia or to taste
70 ml unsweetened almond milk
1 egg
FILLING
3 tbsp unflavored gelatin
8 tbsp water
300 gr cottage cheese
300 gr plain Greek yogurt, unsweetened, fat-free
7 tbsp stevia powder or to taste
400 gr puree raspberries
50 gr fresh raspberries for garnish
mint leaves
Preheat the oven to 350º F. Grease a round springform pan about 20 cm in diameter with a little coconut oil or line the base with baking paper.
In a bowl add the flour, baking powder and stevia. Add the coconut oil, almond milk and the egg, mix well.
Transfer the dough to the mold. Bake for about 7-9 minutes. Remove from oven and set aside.
Place the gelatin in a small pot, add the water and heat until melted. Let cool.
In a bowl place the cottage cheese and yogurt. Beat with an immersion blender to integrate well.
Add the stevia and raspberries and continue beating until well combined. Pour gelatin and stir to integrate. Pour this preparation over the dough and refrigerate for a few hours or until firm.
When serving, transfer the dessert to a large plate. Garnish with fresh raspberries and mint leaves.
Per serving 100 gr
Cal: 140.4. P: 9 F: 5.2. Cb: 16.5
BANANA TART
12 servings
150 gr allulose powder
50 ml water
1 tbsp ghee
4 firm bananas
250 gr almond flour
2 tsp baking powder
6 tbsp stevia powder or to taste
100 ml almond milk
1 tsp vanilla essence
2 beaten eggs
60 ml coconut oil
Grease a 20 inch removable tart mold, with little coconut oil.
Place the allulose and 50 ml of water in a pan over medium heat. Stir occasionally until golden, about 15-20 minutes.
Cut bananas into slices of about 2 cm and pour into pan with caramel. Add the ghee and cook about 1-3 minutes over low heat. Pour this preparation into the mold distributing over the whole base. Set aside.
Preheat oven at 350º F.
In a bowl add flour, baking powder and stevia. Stir. Add milk, vanilla, eggs, oil and mix. Pour this mixture over the bananas.
Bake for 20 - 25 minutes, or until a toothpick comes out dry. (Place aluminum foil under mold because it can spill).
Remove from the oven, let cool on a grid and then flip on a plate.
Per serving 90 gr app
Cal: 229.2 P: 6.1 F: 19.3 Cb: 13.8
BLUEBERRY UPSIDE-DOWN CAKE
12 servings
100 gr allulose powder
30 ml water
400 gr blueberries
zest of 1 lemon
240 gr oat flour
2 tsp baking powder
6 tbsp stevia powder or to taste
100 ml unsweetened almond milk
1 tbsp vanilla essence
2 eggs at room temperature
60 ml coconut oil
120 gr chopped nuts (optional)
Preheat the oven to 350º F. Line a 18-20 cm - removable bottom mold with parchment paper and grease with a little coconut oil.
In a small pot add the allulose and water, bring to medium heat until it begins to brown. Remove from heat and add the blueberries and lemon zest. Stir and pour over the mold covering the entire bottom. Set aside.
In a bowl add the flour, baking powder and stevia. Stir. Add the milk, vanilla, eggs, oil and mix. Pour over the blueberries and smooth the surface.
Bake for 20 - 25 minutes or until a toothpick inserted comes out dry (place aluminum foil under mold because it can spill). Remove from oven and cool on a wire rack for about 15 minutes. Then invert onto a plate. IF desire garnish with chopped nuts on top.
Per serving 140 gr app
Cal: 151 P: 3.1 F: 8.8 Cb: 17.3
Per serving with nuts 145 gr app
Cal: 186.7 P: 3.8 F: 12 Cb: 17.9