Delicious dietary dessert. Recipes for low-calorie, dietary desserts for weight loss

Many people dream of losing weight, but prevailing stereotypes prevent them. Some people think that by dieting, they are depriving themselves of the pleasure of delicious food.

In fact, there are many foods and diet recipes that will appeal to every person.

The healthiest sweet foods you can eat while losing weight

For those with a sweet tooth, there is a separate list of products that will not affect your diet or figure in any way, but will allow you to enjoy a pleasant taste.

bitter chocolate

This chocolate has the same calorie content as other types of chocolate: approximately 500 kcal per 100 g of product.

Dark chocolate contains more cocoa products than other types. It contains caffeine and theobromine, which stimulate the nervous system. It is better to eat this chocolate before 4 o'clock in the afternoon. The daily dose for weight loss is 10-15 g.

Honey

A very healthy product that mainly consists of fructose. It does not contain glucose, unlike sugar. Insulin is not required to digest honey.

However, fructose is a simple carbohydrate. When losing weight, it should not be abused. The recommended dose of honey for weight watchers is 8 g per day.

Dried fruits and candied fruits

They have different glycemic indexes. For example, in dates and raisins it is approximately the same as in sugar.

Due to heat treatment, all dried and candied fruits have a higher glycemic index than fresh fruits. You should consume no more than 40-50 g of these products per day.

Prunes are very effective for weight loss. It has a mild laxative effect and improves the functioning of the gastrointestinal tract.

Sweet fruits and berries

When losing weight, you need to know the glycemic index of berries and fruits. The higher it is, the greater the jump in insulin levels in the blood, which interferes with the weight loss process.

Foods containing a glycemic index of less than 50 are believed to promote weight loss. They can be eaten while dieting.

Note! This applies only to fresh fruits that have not been thermally processed. For example, canned fruits and berries have a much higher glycemic index.

Marshmallow

This product consists of apple pectin and egg white. Marshmallows prepared using the correct technology should contain no more than 300 kcal per 100 g.

When losing weight, it is recommended to consume this product occasionally until 4 o'clock in the afternoon in small quantities.

Marmalade

It is the lowest calorie sweet product. There are 250 kcal per 100 g of marmalade. During the diet, it is allowed to be eaten in limited quantities in the first half of the day.

Paste

It is higher in calories than marshmallows and marmalade, so it has 320 kcal per 100 g. In addition to pectin and egg white, honey is added to the marshmallow. It can also be consumed during a diet in small doses.

Halva

This type of sweet has a high glycemic index and calorie content. However, this the product is quickly absorbed by the body. Nutritionists allow it to be eaten during weight loss in very small quantities.

How to eat sweets while losing weight

Anyone can prepare dietary sweets when losing weight. The recipes are varied and delicious.

During a diet, many people give up sweets first. But this is wrong, since prolonged restriction inevitably leads to breakdowns.

You need to listen to your desires and learn to satisfy them in a way that is safe for your figure.

According to nutritionists, people gain weight not from the sweet foods themselves, but from their quantity. Also Weight gain is influenced by the time of consumption of desserts and the conditions under which a person eats them.

The hormone insulin distributes carbohydrates in the body. Some of the glucose remains in the blood, some goes to glycogen, and some is stored as fat. If you learn to eat sweets correctly, you can avoid fat deposits.

What you need to do to eat desserts and lose weight:

Be careful! There are many dessert products sold in stores that contain fats (margarine, trans fats, palm oil). They are very poorly digestible and have a high calorie content.

It is better to prepare your own dietary sweets when losing weight. Homemade recipes are available in large quantities today.

Features of preparing dietary desserts at home

If you prepare sweet dishes at home, you can completely control their composition, excluding harmful ingredients.

Rules for preparing dietary dishes:

• When cooking, you need to minimize portions of glucose and fructose. These are fast carbohydrates that slow down the weight loss process;
• Fats should not be added to dietary sweets when losing weight. They are poorly absorbed by the body and almost always increase body weight;
• You need to choose recipes that exclude harmful ingredients;
• During cooking, omit the egg yolk. Only protein can be used;
• You need to buy low-fat dairy products or low-fat products.

Dietary sweets prepared according to special recipes when losing weight should not be eaten in large quantities. It is better to eat them in the morning, no more than 150 g per day.

Recipes for dietary sweets for weight loss

Fortunately for those with a sweet tooth, today there are many low-calorie dessert recipes. At the same time, they are quite simple to prepare.

Diet ice cream

This dish contains no fat.

To make ice cream you will need:

• 1 tbsp. milk;
• 7-10 pcs. strawberries;
• 7 g gelatin.

Cooking instructions:

1. Place the milk in the freezer for 20 minutes. This must be done so that an ice crust forms on top.
2. Pour 50 g of boiling water over the gelatin and stir well, leaving no lumps.
3. Grind the strawberries in a blender.
4. Remove the milk from the refrigerator and also beat in a blender. After the milk begins to increase in volume, pour in the heated gelatin in a thin stream.
5. After this add strawberry puree. Light diet ice cream is ready.

Interesting fact! When adding gelatin to dishes, you need to remember that it is pure protein. It nourishes cartilage tissue and promotes faster bone recovery after damage.

"Bird's milk"

To prepare a tender soufflé, you should take:

• 5 eggs;
• 40 g gelatin;
• 5 tbsp. l. Sahara;
• vanillin.

The recipe is:

Cupcake "Minute"

To prepare diet cupcakes you will need:

• 6 tsp. cottage cheese without fat;
• 1 banana;
• 1 egg;
• 2 tsp. oatmeal;
• 100 g prunes.

Follow the instructions:

Fruit jelly cake

To make dietary sweets, you need to take:

• 2 bananas;
• 450 g grapes;
• 2 plums;
• 100 g strawberries;
• 3 nectarines;
• 60 g gelatin.

Prepare as follows:

Cottage cheese casserole

To prepare a low-fat casserole, you will need:

• 40 g whole grain wheat flour;
• 200 g cottage cheese without fat;
• 30 g raisins;
• 2 eggs.
• salt;
• a piece of lemon;
• 0.5 tsp. soda

Instructions:

Dried fruit candies

They are very helpful. They can completely replace store-bought sweets with questionable ingredients.

To prepare you need to take:

• 100 g dried apricots;
• 100 g prunes;
• 100 g dates;
• 100 g raisins;
• 100 g walnuts;
• coconut flakes;
• cocoa;
• sesame.

The dish should be prepared as follows:

1. Remove seeds from dried fruits and rinse well in hot water.
2. Coarsely chop all dried fruits and nuts. You need to grind them in a blender, but not too much. Each ingredient must be visible.
3. Form small balls from the fruit mixture and roll them in sesame seeds, coconut flakes and cocoa.

Attention! Coconut flakes and sesame seeds are very high-calorie foods, so they should be used to a minimum.

Oat cookies

To prepare it you will need:

• 190 g oatmeal;
• 2 bananas;
• 150 g of any nuts and dried fruits.

Recipe:

Berry cheesecake in a slow cooker

To prepare a delicious delicacy, you need:

• 150 g oatmeal;
• 1 chicken egg;
• 4 g baking powder;
• 1 tsp. cocoa powder;
• sweetener;
• 800 g cottage cheese without fat;
• 10 g semolina.

The cooking process itself is as follows:

No Bake Banana Yogurt Cake

For the cooking process you will need:

• 2 bananas;
• 6 kiwi;
• 60 g sugar;
• 90 g water;
• 450 ml yogurt without additives;
• 70 g butter;
• 24 g gelatin;
• 200 g shortbread cookies;
• 7 g lemon juice.

You need to prepare it like this:

Apples baked with honey and cinnamon

For apple dessert you need to take:

• 3 apples;
• cinnamon;
• 25 g honey.

The recipe is simple:

1. Peel the apples so that a through hole is formed in the middle of each apple.
2. Pour honey on top and sprinkle with cinnamon.
3. Place the fruit in the microwave for 7 minutes.

To prepare dietary sweets when losing weight, it is better to use recipes that indicate calories. Thus, you can find out exactly how much you can eat of a particular dish.

Fruit salad recipe for weight loss

Fruits are one of the most delicious dietary foods. Thanks to the wide variety of sweet fruits, you can prepare different salads from them every day. In addition to taste, fruits have many beneficial substances.

Fruit salad is the simplest salad for losing weight. To prepare it you will need any fruit and unsweetened corn flakes. Natural yogurt should be used as a dressing.

To prepare fruit salad you will need:

• apple;
• 5 pieces. prunes;
• 50 g walnuts;
• 100 g kefir.

Proceed like this:

Recipes for dietary sweets are not only very appetizing, but also will not add weight to your figure. They can be prepared not only while losing weight, but also after it.

The main thing is to understand that unhealthy and fatty desserts can be replaced with low-calorie and no less tasty sweets.

This video will introduce you to what dietary sweets you can eat while losing weight, as well as their recipes:

From this video you will learn how you can eat sweets without harming your figure:

When we mention healthy desserts without sugar, women who are losing weight and want to diversify their meager diet come to mind. But besides women who are preoccupied with the pursuit of slimness, there are children for whom sweets and fatty foods are harmful due to their age, people suffering from gastrointestinal diseases, patients with diabetes, who also want tasty things, but they are prohibited from consuming sugar.

There are quite a lot of categories of people who suffer from the inability to enjoy cakes and sweets, so there is always a demand for recipes for healthy desserts, with which you can not only pamper yourself with pleasant tastes, but also vitaminize your body.

Healthy foods

Healthy desserts are types of sweet dishes that help normalize metabolic processes in the body and replenish the supply of vitamins and nutrients.

What products are included in treats with similar properties?

Fruits

It is simply a storehouse of useful vitamins and minerals, fruit acids and pectins and fiber that is beneficial to our body.

You can safely consume the following products:

• Apples. They are recommended for use by people with problems of the gastrointestinal tract, heart and blood vessels, high cholesterol;
• Pears. Their regular inclusion in the diet reduces the likelihood of prostatitis, helps improve immunity, and destroys phosphate stones;
• Plums. Useful for constipation, atherosclerosis, hypertension, are an excellent choleretic agent, indispensable for liver diseases;
• Apricots and peaches. Helps cope with anemia, get rid of arrhythmia, and recover from stress;
• Grape. Can be used as a diuretic and choleretic agent.

The list goes on and on.

Cottage cheese

This milk concentrate contains a huge amount of calcium, which is necessary for the development of the skeletal system of children and the normal functioning of the cardiovascular system of the adult body. It contains a lot of methionine - an amino acid that destroys “bad” cholesterol in the blood, B vitamins, folic acid and many other useful substances.

It also does not contain purines - products, substances that cause problems in the musculoskeletal system. There is no dietary table that does not offer cottage cheese as a separate dish or food ingredient.

Honey

In folk medicine, honey is used as an antiseptic, diuretic, immune booster and anti-inflammatory agent. It heals, restores, heals, reduces triglyceride levels in the body and rejuvenates.

Chocolate

Normalizes blood formation - prevents platelets from sticking together and prevents the formation of blood clots, stabilizes blood pressure, increases tone, and is indispensable for relieving stress.

Cereals – particularly oats

Dessert recipes from the above - and not mentioned due to lack of space - healthy products can satisfy the most sophisticated taste, create a great mood for a long time, and delight yourself and those around you.

Recipes for the healthiest desserts

One of the desserts adored by children and adults is oatmeal cookies. With its help they lose weight and get healthier. The assortment of stores offers cookies in many varieties, but the healthiest and tastiest are the ones you bake yourself.

Oat cookies

Required ingredients:

• rolled oats - a little less than a glass;
• kefir – the same volume;
• liquid honey – 2 tablespoons;
• raisin;
• cinnamon;
• Vanillin if desired.

Hercules is poured with kefir and left for 40 - 60 minutes until it swells sufficiently. You cannot leave the swelling process unattended - if you miss time, the flakes will begin to dry out. Raisins are poured with boiling water to make the berries soft.

When the flakes swell, mix them with the rest of the ingredients. Cover the baking sheet with parchment, spread the dough, creating oatcakes, leveling the thick dough with a spoon. Bake in an oven preheated to 180ºC for about half an hour.

Chocolate cake

Chocolate cupcake is a delicious and healthy dessert if prepared correctly.

Ingredients for baking chocolate cake:

• flour – 1 glass;
• eggs – 2 pieces;
• cocoa powder – 3 tablespoons;
• margarine – 100 g;
• honey – 2 tablespoons;
• milk - a quarter glass;
• crushed walnuts - a handful;
• baking powder - a tablespoon.

First melt the margarine. Combine it with cocoa, milk, honey and heat over a fire, stirring. As soon as the mixture boils, remove from heat. Pour 4 tablespoons into a separate container, and add the remaining ingredients to the rest after cooling. Mix everything, pour it into a silicone mold, and put it in the oven to bake. Bake for 20 minutes at a temperature of 180-200ºС.

The finished product is removed from the oven, filled with chocolate glaze, allowed to cool slightly and placed in the refrigerator - there the cake will be soaked and the glaze will harden. Remove from the mold before serving.

Apricot parfait

Ingredients:

• yolks from 2 eggs;
• brown sugar – 100 g;
• milk – 2/3 cup;
• apricots – 10 pieces;
• cream 20%, 150 g;
• peaches – 2 pieces.

Fruit puree is mixed in a blender with sugar, yolks, and milk. When everything has thickened to the consistency of jam, let cool and add peaches and whipped cream. Place into molds and place in the freezer of the refrigerator.

Apple crumble

You need to prepare in advance:

• cinnamon - a teaspoon;
• apples – 3 pieces;
• raisins – 3 tablespoons;
• honey – 2 teaspoons;
• refined sunflower oil;
• rolled oats - 7-8 tablespoons.

Grate the apples and pour boiling water over the raisins to make them soft. Then mix everything, adding cinnamon. Place the puree in molds greased with vegetable oil. Mix honey with rolled oats and add a little oil. The mixture is coated with applesauce. Bake at 190ºC for about 20 minutes.

Children's joy

Not letting your child enjoy chocolates or ice cream is cruel.

Candies

To make chocolates with your own hands, you need to take:

• cocoa – 6 tablespoons;
• sugar – 2 tablespoons;
• lemon – 1 piece;
• almonds, walnuts, pine nuts, hazelnuts, hazelnuts - all together or your choice - a handful;
• butter – 100 g;
• water – 150 ml;
• balsam or cognac - 2 tablespoons.

Lemon zest is soaked in alcohol. Nuts are crushed, except pine nuts. If there is 1 type of nut, then some are crushed finely, some are left “coarsely ground”. Next, start cooking the chocolate glaze: mix sugar with cocoa, add water, bring to a boil over heat and simmer over low heat until the mixture thickens.

Remove from heat, add a little lemon juice, and beat butter into the mixture. A little glaze is poured, the rest of the mixture is combined with zest and nut puree. Form cakes from chocolate dough, place a large nut on each and pour glaze over it. Place in the refrigerator to harden - not in the freezer.

If for one reason or another you have to eat dietary food, this absolutely does not mean that you cannot please yourself with an amazingly delicious dessert. After all, there are a huge number of simple and delicious recipes for preparing dietary desserts. Believe me, dietary desserts are absolutely not inferior to classic desserts in taste and appetizing appearance. Therefore, in this category you will find recipes on how to prepare delicious dietary desserts. In this category, everyone will be able to choose a delicious dessert recipe to suit their taste and wishes. After all, here are recipes on how you can easily and simply prepare, for example, dietary desserts from cottage cheese, a dietary dessert from apples and other equally tasty and healthy fruits, as well as desserts for weight loss. As for desserts with cottage cheese, low-calorie cottage cheese desserts are allowed even by many effective and popular diets. After all, cottage cheese is a very healthy product, and it will not affect your figure at all. Low-calorie, delicious desserts are very easy to prepare, especially with recipes that are accompanied by step-by-step photographs. Recipes for dietary desserts with photos are simply a salvation for many housewives, especially beginners. Such recipes will help you both in preparing, serving, and decorating the dessert. But decorating desserts is a very important process, especially if you are preparing a dessert for a festive feast. Choose the recipes for dietary desserts that you like, start cooking and pamper yourself and your loved ones with delicious, but at the same time very healthy, gourmet desserts. However, remember, even dietary desserts should not be abused at all.

24.04.2018

Blueberry Lenten Ice Cream

Ingredients: blueberries, sugar, water, lime

Very often I make delicious berry ice cream for my family. Today I invite you to try delicious Lenten ice cream with blueberries and lime.

Ingredients:

- 200 grams of blueberries,
- 70 grams of sugar,
- 100 grams of water,
- half a lime.

07.04.2018

Soufflé "Bird's milk"

Ingredients: proteins, sugar, gelatin, water

Try this delicious Bird's Milk soufflé. I described the cooking recipe in detail for you, so you won’t have any problems with cooking.

Ingredients:

- egg whites - 2 pcs.,
- gelatin - 10 grams,
- water - 35 ml.,
- sugar - half a glass.

21.02.2018

Fried bananas in a frying pan

Ingredients: water, sugar, butter, banana

If you want to try a really special dessert, then make these delicious easy to make fried bananas.

Ingredients:

- 30 ml. water,
- 3-4 tbsp. Sahara,
- 40 grams of butter,
- 2 bananas.

22.01.2018

Oatmeal dessert for those with a sweet tooth

Ingredients: oat flakes, bran, egg, sugar, cinnamon, baking powder, yogurt, jam

If you also have a sweet tooth and really want to lose weight, then be sure to check out this simple recipe for a delicious dietary dessert made from oatmeal with yogurt.

Ingredients:

- one and a half glasses of oatmeal,
- half a glass of bran,
- 2 eggs,
- 2 tbsp. powdered sugar,
- 1 tbsp. cinnamon,
- half tsp baking powder,
- 2 cups of yogurt,
- jam or any cream.

17.01.2018

Marshmallow made from peach jelly and protein mass

Ingredients: peach jelly, sugar, water, proteins

We offer you a delicious, appetizing and light dessert made from jelly - marshmallows. You can prepare it not only for your loved ones. If you pack the sweets in a beautiful box, you will get a nice edible gift.

For the recipe you will need:

- peach jelly - 90 g;
- sugar - 50 g;
- water - 125 ml;
- egg white - 2 pcs.

16.01.2018

Cleansing jelly for a flat stomach made from prunes, beets and oatmeal

Ingredients: oatmeal, beets, prunes, water

Due to intestinal slagging, deposits often appear, which not only harm the body, but also add weight. To effectively cleanse the intestines, you need to eat foods that have cleansing properties. These are oatmeal, beets and prunes. What can you cook from them? A tasty and healthy drink.

Beverage products:
- oat flakes - 200 g,
- one beet,
- a handful of prunes,
- liter of purified water.

31.12.2017

Pumpkin baked in slices in the oven

Ingredients: pumpkin, sugar, cinnamon, ginger

All pumpkin lovers will love our recipe today, in which we suggest baking the red beauty in slices in the oven - with sugar, cinnamon and ginger. It will be tasty, beautiful, and healthy!

Ingredients:
- nutmeg pumpkin - 1 kg;
- sugar - 3-4 tbsp;
- ground cinnamon - 1-2 tsp;
- ground ginger - 0.5 tsp.

18.12.2017

Simple and delicious baked apples in the oven

Ingredients: apples, sugar

There are probably few gourmets who don’t love juicy baked apples. For all its wonderful taste, this dessert is also healthy and low in calories, which allows you to consume it in almost unlimited quantities!

Ingredients:

- apples - several pieces;
- granulated sugar;
- powdered sugar.

13.11.2017

Homemade candied ginger

Ingredients: ginger, water, sugar, powdered sugar, star anise

Candied ginger is used in baking, used to decorate dishes, and added to hot drinks: tea, coffee, mulled wine, milk. Candied ginger is excellent in fighting colds.

Ingredients:

- water;
- sugar;
- ginger;
- several stars of star anise;
- powdered sugar - 2 tbsp.

06.11.2017

Ginger with honey and lemon

Ingredients: ginger, honey, lemon

A very tasty and healthy combination: ginger-honey-lemon. It turns out to be a unique recipe for health, which will help with colds, and will be useful as a preventive measure, and will simply serve as a tasty delicacy.

Ingredients:
- ginger, root - 300 g;
- honey - 150 gr;
- lemon - 200 gr.

06.11.2017

Baked pumpkin with honey in the oven

Ingredients: pumpkin, orange, honey, ground cinnamon

We offer a recipe for a very tasty dessert - pumpkin baked in the oven with cinnamon, orange and honey. A wonderful dessert for adults and children is easy to prepare, as you can see for yourself by reading our recipe.

Ingredients:
- 500 grams of pumpkin,
- 2 tablespoons of honey,
- half an orange fruit,
- 1 teaspoon ground cinnamon.

05.11.2017

Dried fruit candies with nuts

Ingredients: dried apricots, prunes, raisins, walnuts, coconut flakes

It turns out that sweets can be healthy! Homemade sweets made from nuts and dried fruits are clear proof of this. Please your sweet tooth with an unusual and tasty delicacy made by yourself. They will probably appreciate your efforts and ask for more!

Ingredients:

- 1 glass of dried apricots;
- 1 glass of prunes;
- 1 glass of raisins;
- 1 glass of walnuts;
- 0.5 cups of coconut flakes.

05.11.2017

Homemade candied pumpkin

Ingredients: pumpkin, lemon juice, sugar, water, cinnamon

If you don’t know how to quickly and easily prepare candied pumpkin, then we will be happy to help you. Our recipe is very simple, in which pumpkin slices are baked in the oven, saving you time. And the spices make the taste of this dessert unforgettable!
Ingredients:

- pumpkin - 0.5 kg;
- lemon juice - 2-3 tbsp;
- sugar - 0.2 kg;
- water - 0.3 kg;
- ground cinnamon - 2 tsp.

11.09.2016

Melon sorbet

Ingredients: melon, white rum, lemon, sugar

Melon sorbet prepared according to this recipe is aromatic, tasty and, what is important for many women, low in calories. The dessert is excellent and suitable for serving on a holiday table. See the recipe for all the details.

For the recipe you will need:
- 1 kg melon;
- 2 tbsp. spoons of rum;
- one lemon;
- 1/2 cup sugar.

08.09.2016

Apricot panna cotta

Ingredients: cream, apricots, sugar, instant gelatin, water, berries, mint, grated chocolate

Panna cotta made from fresh apricots and cream is tender in both taste and consistency. This dessert would be appropriate on any holiday table. It is not difficult to prepare, but there are still some subtleties in preparation. Read the recipe for all the details.

For the recipe you will need:
- half a liter of cream with 10% fat content;
- eight apricots;
- 100 g sugar;
- 15 grams of instant gelatin;
- 60 ml of water.
For decoration:
- berries, apricot pieces, mint, grated chocolate.

27.06.2016

Yogurt smoothie with oatmeal and fruit

Ingredients: yogurt, rolled oatmeal, banana, melon, pears

By preparing this smoothie, you will charge yourself with energy and vitamins for the rest of the day. It is easy and quick to prepare, so this is another plus for preparing this nutritious shake to become a healthy habit. Well, shall we try?

Ingredients:
- natural yogurt - 1 tbsp.,
- pears - 2 pcs.,
- banana - 1 pc.,
- small melon - 1 pc.,
- rolled oats - 3 tbsp.

There is a rule of healthy eating - the less manipulation you do with the product, the better. In a situation with such an ambiguous substance as sugar, this statement is truer than ever. Alas, there is no healthier way to eat sweets than eating them in their natural form - that is, in the form of fruits and honey. However, this does not mean that you should run away from guests every time the hosts bring tea and sweets. It is enough to learn how to choose (and prepare) sweets correctly, eat them in moderation - and not only not be afraid to burst into bread, but also bring tangible benefits to the body.

EatFruit cake
SpitChocolate cake

The word “chocolate” in the name should not fool you. To make such cakes, butter cream with the addition of cocoa or the same butter glaze is used. 100 g of chocolate coating contains 62% of your daily value of fat and 540 kcal. 100 g of canned cherries, for example, contain only 99 kcal and not a gram of fat.

EatMeringue
SpitCreme brulee

In terms of calories, these desserts are almost equal - 304 kcal for meringue versus 310 for creme brulee. But there is not an ounce of fat in the meringue. In addition, creme brulee is about 4 times denser than meringue - sort of the same cup of dessert, but four times more calories.

EatOat cookies
SpitWheat cookies

Proteins from oats (which in oatmeal cookies are approximately 50/50 with wheat flour), in comparison with proteins from other grains, are closest in composition to muscle proteins. In addition, oats contain more slow carbohydrates, which keep you full longer.

Fruits with a plus

Jam (jam, marmalade, etc.) contains only two times less vitamins than freshly picked fruit. Let us note several types of jam that are especially worthy of attention.

Green gooseberry jam- when preparing it, up to 60-70% of vitamin C is retained.

Blueberry jam- it, like blueberries themselves, contains more antioxidants than most fruits and berries.

Apple jam, as well as quince and apricot jam, contains a lot of pectin that is beneficial for digestion. In jam made at the factory, pectin from the peel and core of the fruit is sometimes added to make the product more jelly-like.

Lingonberry jam rich in antioxidants that strengthen the heart and blood vessels.

EatLemon sorbet
SpitIce cream

Ice cream is a killer mixture of fat and sugar. It is this combination that is most quickly and effectively deposited on the stomach and butt. And sherbet is the same fruit ice, sweetened juice, only mixed many times during the freezing process. As a bonus, immune-strengthening lemon zest oil. 100 kcal in 100 g of ice versus 230 in 100 g of creamy ice cream.

EatMarmalade
SpitMarshmallow

Despite the presence of more protein in marshmallows, it is much sweeter and higher in calories (316 kcal versus 230 kcal per 100 g) of marmalade. And pectin, gelatin or agar-agar, on the basis of which marmalade is made, help remove toxins from the body and make it healthy.

EatJam
SpitCondensed milk

At the very least, the jam contains at least some vitamins and minerals. Condensed milk - to be cheap - contains processed vegetable fats, a lot of sugar and milk of unknown origin. The calories in jam mostly come from sugar, while in condensed milk they come from a mixture of sugar and fat, which, as we remember, is not healthy at all.

Daily norm

Scientists from the University of Louisiana claim: the maximum dose of sweets that can be eaten daily without fear of gaining weight and getting sick is 10% of total calories. Based on the 3000 kcal per day allotted to the average man, this is (do not eat the entire list per day, just one serving):

26 gummy bears
15 lumps of sugar
6 oatmeal cookies
5 tablespoons jam
4 vanilla crackers
3 candies "Teddy Bear"
2 glazed cheese curds without filling
1 piece (90 g) cherry cake

EatChocolate candies
SpitCaramel

Chocolates have more calories than caramel (about 400 kcal versus 370 kcal per 100 g). But chocolates have antioxidants in cocoa, healthy proteins and fats in nuts (we recommend chocolates with nut filling). Caramel is 95% naked calories from sugar, which nothing stops them from instantly turning into fat.

EatBiscuit
SpitShortbread

The main ingredients of the biscuit are eggs and flour. The main ingredients of shortcrust pastry are flour and butter. Biscuit dough (280 kcal per 100 g) consists of 15% fat, while shortbread dough (400 kcal per 100 g) contains 40% fat.

EatCrackers
SpitWaffles

Rusks, even if with raisins and sprinkled with sugar, rarely provide more than 400 kcal per 100 g. And your teeth will get tired faster than you can chew a whole bag. Waffles are much sweeter (especially if with filling), which means they have more calories (about 500 kcal) and are eaten much more cheerfully.

No one is irreplaceable

To make the desserts you prepare less high in calories and fat, but no less tasty, replace the ingredients in the recipe according to the following principle:

Sugar

A mixture of sugar and honey 1 to 1. This dough will bake worse, keep it in the oven for 10 minutes longer.

Sour cream

Sugar-free yogurt (for dough) or a mixture of yogurt and sour cream (for cream).

Butter

Mixture of butter and ripe banana mashed into porridge 1 to 1. Again, bake for 10-15 minutes longer.

Cream cheese (like mascarpone)

A mixture of yogurt and low-fat cottage cheese, whipped in a blender until smooth and creamy.

Chocolate

A mixture of chocolate and prunes pre-soaked and then ground in a blender.

Flour

A mixture of three quarters flour and one quarter ground almonds in a coffee grinder.

EatWhipped cream
SpitCustard

The composition of whipped cream is fat and sugar. But due to its airy structure, one serving will be noticeably inferior in calorie content to custard, and even more so to butter cream.

EatPoppy seed/cinnamon bun
SpitChocolate bun

Poppy seeds and cinnamon add flavor but no calories. If you absolutely need a nutritious filler, let it be dried fruits - for example, dried apricots or raisins. Vitamins A and C, potassium, magnesium and fiber. Chocolate glaze contains only sugar and butter.

EatChocolate bar with nuts
SpitChocolate bar with cookies and nougat

Nuts are a very high-calorie thing, but satisfying, there are up to 30% of proteins alone. Devilishly sweet cookies, nougat and other creams that are used to fill chocolate bars are also very high in calories, but not at all filling. You will instantly digest the sugars they contain and in just 20-30 minutes you will be hungry again, like a wolf.

FOUR HEALTHY DESSERTS FROM MH

1. Yogurt mousse with berries

Low-fat, low-calorie, but rich in protein and calcium dessert. At the same time, by the way, it’s a good breakfast - especially if you supplement it with a few crackers or a handful of nuts.

WHAT YOU NEED (FOR 4 SERVINGS):

2 cups natural yogurt
100 g low-fat cream cheese or cottage cheese
3 tbsp. l. honey
2 tsp. fresh lemon zest

WHAT TO DO:

1. Beat yogurt, cheese and honey in a blender until smooth. Add the zest and mix thoroughly, but with a spoon, not a blender, so that the pieces of zest remain intact.

2. Place any berries or fruits of your choice into the cups in which you will serve the dessert, and cover with mousse on top. If you are preparing the dessert the night before, cover the cups with cling film and place in the refrigerator to allow the mousse to set. If you don't have time, eat like this.

2. Apple marmalade

You don't need any additional gelling agents - the marmalade will harden on its own due to the pectin contained in apples. Again, zero fat, but all the apple vitamins are in stock.

WHAT YOU NEED:

1 kg apples
1 kg sugar

WHAT TO DO:

1. Preheat the oven to 180ºC and bake the apples until slightly wrinkled and soft. Cool them a little - just so you can pick them up without burning yourself - and rub them without peeling on a fine grater, or better yet, through a sieve.

2. Add sugar to the applesauce, a teaspoon of ground cinnamon if you want, mix well and cook until it has the consistency of thick honey.

3. Turn the oven back on - to the lowest setting, place the puree on a parchment-lined baking sheet and bake until the puree becomes elastic, like jelly. Keep in mind that this may take 6-8 hours. But ready-made marmalade, cut into cubes and rolled in powdered sugar, can be stored in the refrigerator for a couple of months.

3. Banana cheesecake muffins

To put it simply, these are cheesecakes. But baked, not fried, with a banana filling, which turns them from a simple breakfast into a light and delicious dessert.

WHAT YOU NEED (FOR 4 SERVINGS):

2 ripe bananas
Handful of raisins
200 g cottage cheese
2 eggs
2 tbsp. l. Sahara
4 tbsp. l. flour (plus another handful of flour for breading)

WHAT TO DO:

1. Place cottage cheese, eggs, flour and sugar into a blender and beat until smooth. You can season it with vanilla, cinnamon, poppy seeds, nuts - all this is not forbidden. You should have a dense, slightly sticky dough. If it is too thick, add some yogurt.

2. Cut the banana into circles 2-3 fingers thick. Roll each one in pre-soaked raisins until soft and dried on paper towels. Let about the same amount of raisins stick to each piece of banana.

3. Divide the dough into parts according to the number of banana circles and place each circle in the center of the dough ball. Roll the balls in flour and place in an oven preheated to 180º C for 20-25 minutes, until the muffins are covered with a golden yellow crust.

4. Chocolate Chocolate Cupcake

Unlike store-bought sweets made from who knows what, this bittersweet, sticky half-cream-half-cake contains only antioxidant-rich 100% cocoa and dark chocolate. Well, and all the other little things.

WHAT YOU NEED (FOR 4 SERVINGS):

100 g flour
70 g sugar-free cocoa powder
2 tsp. ground coffee
1/2 tsp. baking powder
2 tbsp. l. butter
1/2 cup brown sugar
Whites of two eggs
Half tile dark chocolate (75% cocoa)
A pinch of salt and vanilla

WHAT TO DO:

1. Mix flour, cocoa, coffee, baking powder and salt. Beat the preheated butter (it should be soft, but not liquid) in a large bowl with the sugar until smooth. Then add the egg whites and vanilla and beat again until smooth. Next add a mixture of flour and cocoa, then grated chocolate.

2. Divide the dough into 4 parts, place in molds, cover with cling film and refrigerate for at least 4 hours.

3. Preheat the oven to 250º C. Remove the molds from the refrigerator and leave at room temperature for 10 minutes. Remove the film and place the pans in the oven for 20-30 minutes, until the muffins are covered with a light crust, similar to the surface of oatmeal cookies. Serve hot.