9 recipes for delicious and sugar-free sweets –

Did you know that the World Health Organization (WHO) recommends that only 10% of the calories we consume come from sugar? Still according to the institution, if we managed to reduce this percentage to 5%, it would be ideal. However, the Brazilian population, on average, far exceeds this amount and ingests about 16%.

The big problem is that the ingredient is not only present in the sugar bowl. It is also hidden in many products that we consume on a daily basis (and they even seem healthy!), such as granola, cereal bars, gelatin, tomato sauce…

ROLE OF SUGAR IN THE BODY

O sugar it is a carbohydrate. When digested, it turns into glucose, which gives energy for the functioning of cells.

Having a source of energy from food is extremely important not only for us to have energy to move but for the body to carry out all the necessary vital functions.

But she doesn’t necessarily have to come from refined sugar. All carbohydrates have this same function. “The ideal is to consume the correct types, preferably complex ones such as oats, tubers, legumes and whole grains”, advises the nutritionist. Marcella Garcez (@dra.marcellagarcez), professor and director of Brazilian Association of Nutrology (ABRAN).

Although the preference is for these options, Marcella says that simple carbohydrates should be eaten in moderation and balance, especially for those who suffer from metabolic disorders (diabetes, for example).

However, it’s that old story: the difference between medicine and poison is in the dose.

delicious but ordinary (Yulia Reznikov/Getty Images)

HARMFUL OF EXCESS SUGAR

Science has already shown that eating sweet foods generates an immediate sensation of pleasure and can literally “addict”. O sugar interacts with brain neuropeptides leading to an addictive effect similar to that of drugs.

Between the harm the uncontrolled ingestion of sugar, the best known are diabetes and obesity, but they are not the only ones. the excess of sugar white, for example, damages the good intestinal flora, impairing nutrient absorption and immunity.

Therefore, reducing sugar on the menu should not be a priority only for those with diabetes. How about starting to change little by little, investing in sweet recipes without the item? Candle delicious options:

SUGAR-FREE SWEET RECIPES

1

CHOCOLATE MOUSSE

Illustrative picture (Ella Olsson/Pexels)

Chef Saschi’s recipe, specialist in functional cooking.

Ingredients:

300g of fresh cream; 3 eggs; 60g of Adoçã (apple-based sugar substitute) or any culinary sweetener of your choice; 100g of 70% chocolate; 1/4 col. (tea) soluble coffee; 1/4 col. (tea) vanilla extract.

Method of preparation:

Put the chopped chocolate in the blender and set aside. Bring all the remaining ingredients to a low boil, stirring gently until thickened. Throw the still warm cream into the blender and wait three minutes for it to melt the chocolate. Beat well.

Distribute in individual pots and leave in the fridge for at least four hours.

two

FRUIT AND CHESTNUT CANDY

Illustrative picture (Bakd&Raw by Karolin Baitinger | Unsplash/Playback)

Recipe by nutritionist and chef Lívia Pauliez.

Ingredients:

300g of Belgian chocolate 70% cocoa; 20 g of apricot; 20g of crushed Brazil nuts; 20g of cranberry; 20g pitted dates.

Method of preparation:

Cut the dried fruits and nuts and place them inside silicone ice molds.

Melt the chocolate in a bain-marie or in the microwave and fill the candy molds. Hit the mold in the sink for the chocolate to melt. Leave it in the freezer until it hardens.

3

TANGERINE AND CHIA CAKE

Illustrative picture (Gaby Yerden | Unsplash/Playback)

Recipe from Lowçucar experts.

Ingredients:

4 eggs; 1/2 cup. of xylitol; 3 col. (soup) well filled with coconut oil or butter; 1/2 pot of natural yogurt; 1 xic. of tangerine juice; 1 xic. of oatmeal; 1 xic. corn starch; 2 col. (soup) chia; 1 col. (soup) baking powder.

Method of preparation:

Beat the egg whites and reserve for the end. Preheat the oven to 200°C.

In the batter, put the yolks, butter (or coconut oil) and xylitol, and beat until you form a cream. Then, add the yogurt, the tangerine juice and mix more. Then add the oat flour and starch. Finish with the chia, the egg whites and the yeast. Unite a shape and bake until the toothpick comes out clean.

4

LOW CARB WAFFLE

– (Chef Saschi/Disclosure)

Chef Saschi’s recipe, specialist in functional cooking.

Ingredients:

45g of almond flour or raw cashew nuts; 45g of Adoçã (apple-based sugar substitute) or any culinary sweetener of your choice; 35g of lactose-free cream cheese; 10g of psyllium; 2 eggs; 1 pinch of salt; 1 col. (tea) vanilla essence; 8g of chemical baking powder.

Method of preparation:

Place all the ingredients, except the yeast, in a blender and blend until smooth. Then put on the baking soda and mix carefully. Serve in portions in a waffle maker greased with butter or other fat of your choice until the dough is golden and firm.

5

MASCARPONE CREAM WITH RED FRUIT MULT AND CRUNCHY BISCUITS

Recipe developed by Maviane Chiappetta, Culinary Content Creator and Fit.comsabor editor.

Ingredients/Biscuits:

20g of melted butter; 30 g oat flour; 2 tablespoons of orange juice; 2 tablespoons of Eritritol or Xylitol; orange zest

Method of preparation/Biscuits:

Preheat the oven to 180⁰C. Mix all the ingredients until smooth and let it sit in the fridge for 10 minutes in the meantime. After resting, place a spoonful of the dough in a greased mold or silicone mat and make circles with the back of the spoon. Repeat until the dough runs out. Take it to the oven to bake, the correct point is when the edges start to gold.

Important Tip: Disinform while still hot with the help of a knife carefully.

Ingredients/Cream:

360g Mascarpone Cheese; 1 recipe for fake condensed milk (1 cup and 1/2 of powdered milk, 1/2 cup of water and 1 cup of Erythritol or Xylitol, just hit the blender); 1 teaspoon vanilla extract

Method of preparation/Cream:

Put the Mascarpone in the mixer and add the fake condensed milk then beat until it looks like whipped cream and keep it in the fridge until serving.

Ingredients/ Syrup:

1 cup of berries (fresh or frozen); 1 lemon (juice only); 1/2 cup of water; 2 tbsp Erythritol or Xylitol

Method of preparation/Sauce:

Blend in a blender until smooth.

Finalization:

In a refractory of your choice, place the cream, biscuits and syrup and decorate with red fruits.

6

SUPER CHOCOLATE TRUFFLE

Nutritionist Aline Quissak’s recipe.

Ingredients:

8 Jumbro dates (pit removed) 3 col. of almond flour or grated coconut soup; 2 col. of cocoa powder dessert 100% good quality 1 col. of vanilla extract soup

Method of preparation:

Beat all the ingredients in the food processor until it turns into an easy-to-mould dough. She will ′′ take off ′′ and turn into a smooth, round mass – that’s the point. Roll it up like a brigadier and roll it in cocoa, grated coconut or almond flakes.

7

BRIGADEIRO DE PAÇOCA

Lowçucar nutritionists recipe.

Ingredients:

1 cup (tea) of skimmed milk (200ml); 1½ cups (tea) of powdered milk (150g); 1½ cups (tea) of sucralose sweetener (39g); 1 cup (tea) of toasted and crushed peanuts (100g); 1 tablespoon (soup) of wheat flour (10g); 1 pack of light cream (200g); 1 teaspoon of cooking margarine (10g)

To decorate:

1 cup roasted and crushed peanuts (100g)

Method of preparation:

Put the milk, powdered milk, sweetener, flour in a blender and beat for 1 minute. Then put it in a pan with the rest of the ingredients and mix. Take to the fire and stir until it gives a brigadier point or until it disgraces from the bottom of the pan. Place on a plate, cover with plastic wrap and refrigerate until firm. Roll up and pass the peanut.

8

GRAPE JELLY

Illustrative pictureRecipe by Gislaine Santana, food engineer at Campo Largo.

Ingredients:

200g of thompson grape; 100 ml of water; 100ml whole grape juice; 1 col. (soup) chia; Stevia (optional).

Method of preparation:

Put the grapes and water in the pan. Wait for it to boil and crush the grapes with a spoon or spatula. Add the chia and let the mixture cool.

Take everything to the blender with the whole grape juice and the sweetener (if desired). Book in the fridge until firm.

9

FIT CHOCOLATE PIE

Ingredients/Base:

290 g of almonds; 85 g biomass; 17 g cocoa; 51 g coconut flour; 85 g cane molasses; 34 g coconut oil; 1 pinch of salt.

Method of preparation/Base:

Toast the almonds for 12 minutes in the oven at 180 degrees, wait to cool down and process; In the bowl, add all the ingredients and mix until you form a soft dough; Grease a 26 cm round baking dish, add the dough leaving a thin edge; Make holes in the dough with a fork; Bake for 10 to 15 minutes at 180 degrees.

Ingredients/Filling:

170 g cashew nuts soaked for 8 hours; 212g warm water; 340 g cocoa 50%; 2 teaspoons of vanilla extract.

Method of preparation/filling:

Chop the chocolate and melt in a water bath. Blend the cashew nuts with water in a blender until smooth. Add the melted chocolate, salt, vanilla and beat until smooth. Pour the stuffing into the base and freeze for 2 hours in the fridge or 1 hour in the freezer.

Ingredients/Topping:

500 g cocoa 50%; 250 ml of vegan milk.

Method of preparation/Topping:

Heat the milk and when it boils, remove it from the heat; Mix the chocolate to incorporate; Put the ganache in the pastry bag, pierce the tip and make designs to decorate the pie.

Didi Wagner: ‘s December cover star (Patty Lima/)

This special is part of the December 2021 issue of ,
which brings presenter Didi Wagner on its cover.
Click here to check out the other specials.