There should be sweets and desserts on the New Year's table! And Katya and I have a great recipe for you dessert pp - Tiramisu. Yes, yes, a dietary option. At first I was skeptical about it, but when I tried the ready-made version, I was very surprised. It was love at first spoon. And it turned out so beautiful!
Kate(trainer, nutritionist):
Desserts can be low-calorie and still taste good. PP tiramisu contains the main component - protein in the form of cottage cheese, which slows down the rapid release of sugar into the blood (which often leads to excess weight gain, and if abused, to diabetes and other unpleasant diseases). We use bananas as a natural sweetener and source of potassium. Dark chocolate is a source of healthy fats and magnesium. The benefits of bread can be disputed. However, for a quick option they are quite suitable. If you are for absolute unprecedented benefits, I recommend making the cake yourself from eggs and bran, although this may not have a positive effect on the taste. But you can try!
For 2 servings:
- 2 bananas
- 2 sweet breads (we used Dr Korner)
- 200 g cottage cheese 5%
- 1 tsp cocoa
- 20-30 grams of dark chocolate
- 50-100 ml strong coffee
- a few frozen blueberries or cranberries
Peel the bananas and mash them into a puree with a fork. Add cottage cheese to the bowl with banana puree and mix well.
Place 1/4 of the curd mass on the bottom of glasses or bowls.
Dip the bread into a bowl of coffee (if the diameter of the bread does not fit into your bowl, then break it into small pieces). Not for long, don't let them get wet.
Carefully place the loaves of bread (one per serving) in the bowls, slightly pressing them against the bottom curd layer.
Place the remaining 1/4 of the banana curd mixture on top and smooth out.
Lightly sprinkle with cocoa, cover with cling film and put in the refrigerator. This dessert needs to sit in the refrigerator for at least an hour, maybe longer. Those. you can easily prepare the dessert a few hours before serving.
Before serving, sprinkle the tiramisu with a little more cocoa, preferably through a small sieve or tea strainer.
Place berries and pieces of chocolate on the surface of the dessert, which can be roughly chopped to create sharp pieces.
This interesting version of tiramisu is not only very tasty, but also incredibly tender. And how could it be otherwise, if in one dessert there is bitter cocoa and chocolate, crispy bread, the most delicate cottage cheese with banana puree, and a light note of coffee. In my opinion, this is a great end to the festive New Year's feast. In addition to its usefulness, this dessert is also very light, which means you will not suffer from heaviness in your stomach.
Bon appetit!
Diet tiramisu will be of interest to everyone who is on a low-calorie diet and really misses various sweets and delicacies. Stop being sad, it’s better to go ahead and make tiramisu with oat bran - this is just what you need on a diet.
In addition to diets, in order not to feel disadvantaged, tiramisu is offered - a dessert from Italian cuisine and it is loved by many. If you are one of them, then a diet is not a reason to deprive yourself of various goodies. You just need to “adjust” them to your requirements.
I offer you several recipes for tiramisu, all of them are dietary and low-calorie, and all pleasantly diversify any, even a very strict diet.
Tiramisu with oat bran and coffee
Required Products
- Protein - 5 pieces.
- Oat bran - 150 g.
- Baking powder - 3 g.
- Low-fat cottage cheese - 300 g.
- Coffee - 5 g.
- Sugar - 1 tsp.
How to make low-calorie tiramisu
- Separate the whites from the yolks and beat three whites into a strong foam.
- Add the oat bran into the foam in small portions, continuing to whisk.
- Place a tablespoon onto the prepared baking sheet and flatten slightly to form small cookie-like crusts.
- Bake in the oven at 180 degrees for 12-15 minutes.
- Lightly beat the remaining two whites and mix with the pureed mixture through a sieve.
- Brew coffee with a cup of boiling water.
- Remove the finished bran cookies from the oven and cool.
- Dip each cookie into the coffee for 2-3 seconds.
- Then place 1-2 tsp on the cookies. depending on the size of the base, curd cream.
- Do the same with the rest of the cookies, and then simply place them in pairs on top of each other. You will get a two-story tiramisu.
- You can sprinkle cocoa powder on top through a strainer.
Diet Tiramisu with cottage cheese
For the crust
- Eggs – 2 pieces.
- Oat bran – 100 g.
- Cocoa – 1 tablespoon.
- Sugar – 1 tsp.
- Brewed coffee – 300 ml.
- Salt – 1 pinch.
Cream ingredients
- Cottage cheese 5% - 500 g.
- Milk – 100 ml.
- Cocoa – ½ teaspoon.
How to cook
- Separate the whites from the yolks.
- Add a pinch of salt to the whites and beat to a strong foam.
- Mix the yolks with bran.
- Gradually, stirring all the time, add the whites into the bran and yolks.
- Stir the mixture until smooth, add cocoa and ½ tsp. Sahara.
- Place the mixture on the prepared baking sheet and bake at 150-160 degrees for about 15 minutes.
- Brew regular coffee without sugar and leave to cool.
- To prepare the cream, mix with the cottage cheese, pureed through a sieve, add ½ tsp of sugar and beat until smooth.
- When the cake is ready, remove it from the oven and cut it into squares or rectangles, trying to keep them the same size.
- Soak the cake pieces in coffee and place cottage cheese cream on top.
- Then make a similar layer. Sprinkle cocoa on top and let set in the refrigerator for half an hour.
Diet Tiramisu with strawberries
Ingredients
For the base you will need:
- Eggs – 2 pieces.
- Oat bran – 2 tablespoons.
- Corn starch - ½ tbsp. spoons.
- Slaked soda – 1/3 teaspoon.
- Cold water – 2 tablespoons.
- Salt – 1 pinch.
For impregnation
- Strawberries – 100 g.
- Water – 25 ml.
For cream
- Soft cream cheese – 200 g.
- Protein – 1 piece.
Making tiramisu with strawberries
- Separate the whites from the yolks and beat with a pinch of salt into a strong foam.
- Separately mix bran, yolks, slaked soda, cornstarch and water.
- Add the whites into this mixture, stirring.
- Place the dough on the prepared baking sheet and bake for about eight to ten minutes in an oven preheated to 180 degrees.
- After the time has passed, remove the baking sheet and leave to cool.
- Do the impregnation. Pour water over the strawberries, put on fire and boil.
- Remove from heat, let cool slightly and beat with a mixer to a homogeneous consistency.
- Now it's the turn of the cream. Beat the egg whites until foamy.
- Separately, beat the soft cheese and gradually, while whisking, add the protein into it.
- Cut the bran cake into squares or rectangles of the same size.
- Dip each shortcake into the strawberry mixture for a couple of seconds.
- Apply creamy protein cream on top, followed by the next soaked shortcake with cream.
- Continue until you run out of base layers.
- Ready
1. Correct and tasty: dietary tiramisu
🔸per 100 grams - 147.94 kcal🔸Used/F/U - 11.81/3.32/17.43🔸
Ingredients:
- Soft cottage cheese - 200 g
- Natural yogurt - 150 g
- Flour - 4 tbsp. l (we have rice)
- Egg - 1 piece
- Protein - 1 pc.
- Coffee for soaking (optional)
- Sweetener - to taste
- Cocoa - 30 g (for sprinkling)
Preparation:
First we prepare the cookies. Beat two egg whites until stiff peaks form. Mix the yolk and rice flour thoroughly and add sweetener to taste. Carefully fold the whites into the flour. Using a tablespoon, place the cookies on a baking sheet (after covering it with parchment). Adjust the size to your shape - it can be a container, a glass baking dish or a comfortable deep bowl.
Bake for 10-15 minutes at 180C. While the cookies are baking, prepare the curd layer.
Using a mixer or blender, mix cottage cheese, yogurt and sweetener. Brew coffee (turkish or instant).
As soon as our cookies are ready, assemble the tiramisu. First, soak the cookies in coffee (just dip them in), then place them in the mold and add a curd layer on top. Repeat the procedure until you run out of cookies. The last layer is curd. Place in the refrigerator overnight. In the morning, sprinkle the top with cocoa.
2. Healthy protein tiramisu - a royal dessert for those who are watching their figure!
🔸per 100 grams - 119.08 kcal🔸Used - 11.06/3.78/10.25🔸
Ingredients:
- 2 eggs
- 2 tbsp. bran
- 2 tbsp. Hercules
- Cottage cheese - 200g
- Milk - 70 g
- Ground stevia to taste (can be replaced with vanilla or other creamy flavored protein)
- Agar-agar - 1 tsp. (can be replaced with gelatin, but agar is healthier!!))
- Strong coffee - 100ml
Preparation:
1. Divide 1 egg into whites and yolks, beat separately.
2. Stir bran, rolled oats and stevia into the beaten yolk. Gently fold in the whipped egg white. Place in a preheated oven for 15 minutes.
3. At this time, beat the white and yolk of the second egg separately, add milk, cottage cheese, stevia and dissolved agar-agar to the yolk, beat until creamy, carefully fold in the whipped whites.
4. Divide the biscuit into parts, soak in coffee and place half on the bottom of the mold, lay half of the cream on top. Repeat.
5. Place in the refrigerator overnight, remove from the mold in the morning, and sprinkle with cocoa.
3. Delicious coffee tiramisu that’s good for your waistline
🔸per 100 grams - 58.4 kcal🔸Used - 9.65/0.76/3.17🔸
Ingredients:
- Oat bran 150 g
- Cottage cheese 0% 300 g
- Protein 125 g (whites of 5 eggs)
- Freshly brewed coffee 1 glass
- Baking powder 3 g
- Ground stevia - to taste
Preparation:
Beat 3 egg whites. Grind the oat bran and mix with the egg. Distribute the dough evenly over the baking pan. Bake in an oven preheated to 180°C for 10-15 minutes.
Cream: beat the remaining 2 egg whites and gently fold into the cottage cheese. Brew strong coffee and cool. Use the glass in which the Tiramisu will be to cut out the cookies. Dip the cookies in coffee for a couple of seconds and place them in a glass, top with a couple of spoons of cream, then again cookies, cream, etc. Refrigerate for at least 2 hours, preferably late in the evening and leave to cool overnight.
Before serving, sprinkle with cocoa or grated dark chocolate to taste (not included in the BJU calculation).
4. Diet tiramisu: simple and delicious!
🔸per 100 grams - 85.14 kcal🔸Used - 13.14/0.31/7.77🔸
Ingredients:
- Low-fat cottage cheese - 100 g
- Bran - 15 g
- Squirrels - 2 pcs.
- Instant coffee - 2 tsp
- Sweetener - to taste
Preparation:
For the cream: mix cottage cheese, sweetener and brewed coffee (leave a little for soaking).
For the biscuit: mix the whites with bran and microwave for 2-3 minutes.
Carefully cut the finished biscuit lengthwise, moisten it in the remaining coffee and coat each layer with the prepared cream. Decorate to taste. Leave the dessert for 4-5 hours in the refrigerator.
5. PP tiramisu: incredible dessert!
🔸per 100 grams - 100.15 kcal🔸Used - 9.81/4.3/5.34🔸
Ingredients:
- 4 eggs
- 25 gr. cook. starch
- Sweetener - to taste
- 1 tsp cocoa
- 200 ml water
- 1 tsp coffee
- 1/2 tsp. baking powder
- 200 g cottage cheese/yogurt
Preparation:
Mix yolks, starch, sahzam. Beat the whites and fold them into the yolk mixture.
Bake for 10 minutes at 180 degrees. Cut the cake into squares.
Mix coffee, water and sahzam.
Dip each piece in coffee. Add sakhzam to cottage cheese.
Assemble the dessert: lay out cottage cheese, biscuit, cottage cheese, etc. Sprinkle cocoa on top and refrigerate for a couple of hours.
Bon appetit!
Calorie content – only 118 kcal per 100 g. For comparison, tiramisu prepared according to the traditional recipe with sugar and Savoyardi biscuits contains about 300 kcal - almost double. Too much for those losing weight. Therefore, our choice is PP tiramisu with a base of bananas and bran. BZHU only 14/3/10. The recipe is indecently simple - no oven needed. The cost can be within 100 - 150 rubles by buying two packages of cottage cheese and one banana. All other ingredients are usually available in the house of a person losing weight.
To prepare dietary tiramisu, we will need:
For the base:
- ripe banana, 100 g;
- 1 chicken egg;
- baking powder, 3 g;
- crushed oat bran, 30 g;
- low-fat milk, 30 ml;
- cocoa powder without sugar and artificial additives, 10 g;
- sugar substitute to taste.
For cream:
- soft cottage cheese 1%, 200 g;
- cottage cheese in a briquette 1%, 200g;
- sugar substitute to taste.
PP tiramisu recipe
Mix all the ingredients for the base, having previously prepared it: peel the banana and mash with a fork, just pour everything else into a deep bowl. Stir until smooth. Form a neat crust, place in a silicone mold and bake in the microwave for 5 minutes.
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After the specified time, the cake must be removed and cooled, cut arbitrarily, depending on the shape of the finished dessert. Now let's make the cream. To do this, again you just need to mix all the indicated ingredients. It is better to use an immersion blender so that the mass is free of lumps. By the way, it is more convenient to take a sugar substitute liquid or in powder. If the sakhzam is in tablets, then grind it first.
Now we form our cakes, PP tiramisu. Place a third of the resulting curd cream on the bottom of the bowl, then the cake layer and then the cream again, the rest of it. You can make the dessert three-layer, or five-layer. Whichever you like best. Sprinkle grated chocolate or cocoa powder on top. Can be replaced with cinnamon. Now put it in the refrigerator for 2 hours and you’re done! You can remove it overnight, it will only taste better.
If, in addition to the frozen dessert, there are any odorous products in the refrigerator - fish, smoked meats, etc., we recommend covering the bowl with cling film. And sprinkle with chocolate or cinnamon just before serving. You can decorate with a berry or a mint leaf. Serve chilled with tea, coffee, mineral water.
There should be sweets and desserts on the New Year's table! And Katya and I have an excellent dessert recipe for you - Tiramisu. Yes, yes, a dietary option. At first I was skeptical about it, but when I tried the ready-made version, I was very surprised. It was love at first spoon. And it turned out so beautiful!
Katya (trainer, nutritionist):
Desserts can be low-calorie and still taste good. PP tiramisu contains the main component - protein in the form of cottage cheese, which slows down the rapid release of sugar into the blood (which often leads to excess weight gain, and if abused, to diabetes and other unpleasant diseases). We use bananas as a natural sweetener and source of potassium. Dark chocolate is a source of healthy fats and magnesium. The benefits of bread can be disputed. However, for a quick option they are quite suitable. If you are for absolute unprecedented benefits, I recommend making the cake yourself from eggs and bran, although this may not have a positive effect on the taste. But you can try!
For 2 servings:
- 2 bananas
- 2 sweet breads (we used Dr Korner)
- 200 g cottage cheese 5%
- 1 tsp. cocoa
- 20-30 grams of dark chocolate
- 50-100 ml strong coffee
- a few frozen blueberries or cranberries
Peel the bananas and mash them into a puree with a fork. Add cottage cheese to the bowl with banana puree and mix well. 
Place 1/4 of the curd mass on the bottom of glasses or bowls. 
Dip the bread into a bowl of coffee (if the diameter of the bread does not fit into your bowl, then break it into small pieces). Not for long, don't let them get wet. 
Carefully place the loaves of bread (one per serving) in the bowls, slightly pressing them against the bottom curd layer. 
Place the remaining 1/4 of the banana curd mixture on top and smooth out. 
Lightly sprinkle with cocoa, cover with cling film and put in the refrigerator. This dessert needs to sit in the refrigerator for at least an hour, maybe longer. Those. you can easily prepare the dessert a few hours before serving. 
Before serving, sprinkle the tiramisu with a little more cocoa, preferably through a small sieve or tea strainer. 
Place berries and pieces of chocolate on the surface of the dessert, which can be roughly chopped to create sharp pieces. 
This interesting version of tiramisu is not only very tasty, but also incredibly tender. And how could it be otherwise, if in one dessert there is bitter cocoa and chocolate, crispy bread, the most delicate cottage cheese with banana puree, and a light note of coffee. In my opinion, this is a great end to the festive New Year's feast. In addition to its usefulness, this dessert is also very light, which means you will not suffer from heaviness in your stomach. 
Bon appetit!
