Strawberries in chocolate
Chocolate syrup satisfies a predilection for chocolate, and strawberries are very rich in vitamins and fiber. Thanks to this combination it is possible to receive five recommended portions of fruit per day.
How to make a recipe
Dip 8 strawberries in 2 tbsp. spoons of chocolate syrup and refrigerate. Nutritional value per serving (8 large strawberry berries and 2 tablespoons low-fat chocolate syrup):
• 3% fat (0.5 g, 0 g saturated fats)
• 93% carbohydrates (33 g)
• 4% protein (1 g)
• 4 grams of fiber
• 20 mg of calcium
• 1 mg of iron
• 26 mg of sodium.
This is a great way to satisfy the love of chocolate, almost without getting fat. And if you dip a strawberry in the melted black chocolate, you will also get an additional charge of antioxidants.
Lovers of lemon ice cream fat-free frozen yogurt
I discovered this "thirst-quenching" meal, sitting by the pool during my honeymoon in the Caribbean. It is an excellent and at the same time nourishing snack. Sometimes I cook it from cranberry juice - the result is just as stunning.
How to make a recipe
Mix 450 g of low fat yogurt without fillers and 230 ml of frozen concentrated lemonade, pour into 6 forms for ice cream and freeze. Nutrition value per serving (1 form for ice cream):
• 0% fat
• 83% carbohydrates (23 g)
• 17% protein (5 g), fiber in a small amount
• 153 mg of calcium
• 0.34 mg of iron
• 60 mg of sodium.
Yogurt contains as much calcium as it is in ice cream, but there is absolutely no fat. Although lemonade is very refreshing, it almost does not supply us with nutrients. To increase the dose of vitamin C, add fresh fruit or squeezed lemon juice to the mixture before placing it in the freezer.
"Natural" pumpkin pie
How to make a recipe
Mix 1 cup of unsweetened canned pumpkin puree (mashed potatoes for baby food) and 1 package of fat-free vanilla mixture for instant pudding. Add, slowly stirring, 2 cups of skim milk, a pinch of cinnamon, nutmeg and a sugar substitute to taste. Put the mixture on a prepared from a low-fat dough preform of whole-grain flour and refrigerate at least for 30 minutes, then decorate b st. spoons of skimmed whipped cream.
Nutrition value per serving (1/6 pie):
• 26% fat (7 g, 1 (5 g saturated fats)
• 66% carbohydrates (41 g)
• 8% protein (5 g)
• 1.5 grams of fiber "121 mg of calcium
• 1 mg of iron • 403 mg of sodium.
Opinion of a nutritionist
A glass of canned pumpkin contains a large amount of vitamins A and C, potassium and fiber, and all this - 83 calories. And thanks to pudding and milk, the filling will have a thick consistency without saturated fats and cholesterol, which is contained in cream and eggs from the traditional recipe of pumpkin pie.
Spicy-sweet baked apple
Remove the core from the half of the unpeeled apple (use any kind of apples that remain solid during cooking) and fill it with 1 teaspoon of brown sugar and a pinch of cinnamon; put the apple in a heat-resistant dish and cover with a kitchen tape. Bake in the microwave for about 2 to 4 minutes; Take out of the oven and decorate 1/2 cup of low-fat vanilla yogurt.
Nutrition value per serving:
• 0% fat,
• 90% carbohydrates (32 g), "10% protein (4 g),
• 2 g fiber,
• 313 mg of calcium,
• 0.4 mg of iron,
• 46 mg of sodium.
Opinion of a nutritionist
While preserving the apple peel, you will get a large dose of fiber. And yogurt provides protein and calcium.
Frozen fruit smusi
In a food processor, mix 1 cup of low-fat vanilla yogurt, 1 glass of frozen fruit (eg mango, peaches or any berries) and a dietary sugar substitute, whisking to a thick, thick consistency.
Nutrition value per serving:
• 3% fat (1 g saturated fats)
• 86% carbohydrates (57 g)
• 11% protein (7 g)
• 4glasses
• 92 mg of sodium.
Opinion of a nutritionist. It's an excellent way to get more fiber, vitamins and minerals from your frozen desserts. And this recipe will provide you with more than half your daily intake of 1,000 mg of calcium.
Soybean oil and nut-chocolate paste
Dry in the toaster half a roll of whole wheat flour and spread on it 1 tbsp. a spoonful of soybean oil and 1 tbsp. spoon of chocolate paste.
Nutrition value per serving:
• 30% fat (4 grams, 0.7 g saturated fats)
• 57% carbohydrates (18 g)
• 13% protein (4 g)
• 3 g of fiber
• 102 mg of calcium
• 1 mg of iron
• 241 mg of sodium.
Opinion of a nutritionist. A whole grain bun is an excellent source of fiber, vitamin B and complex carbohydrates that give energy. Soybean oil is a full-fledged source of protein, which contains little saturated fat, and the nut-chocolate paste gives such a rich taste that you need it very little.
Whole-grained bread, cream and berries
Spread on 1 bread from whole wheat flour 2 tbsp. spoon of low-fat cream cheese and decorate 1/3 cup thinly sliced strawberries or 2 tbsp. spoons of canned fruit.
Nutrition value per serving:
• 17% fat (2 grams, 0.5 g saturated fats)
• 61% carbohydrates (16 g),
• 22% protein (5 g)
• 1.5 grams of fiber
• 66 mg of calcium • 1 mg of iron
• 249 mg of sodium.
Opinion of a nutritionist
This is a clever way to achieve the taste and texture of a cheesecake without fat. Better, of course, to use fresh fruit, but if you all prefer canned, choose those in which fruit juice is used as a sweetener, and not high-fructose corn syrup.