5 recipes for dietary sweets: the most correct sweets

Author: Pavel Zernov - founder and ideologist of the sports nutrition project fitbar.ru. Place in the ranking of authors: 46

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Date:
2019-10-29
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The founder and ideologist of the sports nutrition project fitbar.ru Pavel Zernov is confident that healthy and low-calorie desserts can be prepared quickly and simply from products that everyone has in their kitchen. Some healthy treats can even be made in advance and taken with you wherever you go. You can add protein to each of them - an ideal solution for those who want to lose weight and are not ready to give up sweets.

High protein oatmeal cookies

Recipe author:

Whitney Reed, fitness model, BPI sales manager

Who wouldn't love a serving of hot oatmeal cookies straight from the oven? Update an old family recipe and find a healthy alternative to two sticks of butter and a full cup of sugar. An excellent solution would be to replace the oil with apple mousse, and eight scoops of protein powder will boost the already impressive power of the oatmeal and egg white protein reactor.

Dietary candies made from coconut flakes. Date and coconut candies

Sweets made from dates and coconut flakes will be an excellent treat if you are fasting, following a diet or proper nutrition.
They consist only of plant ingredients, and we will also do without adding sugar, which will make the candies healthy for children. It must be said that the main ingredient, dates, will not be felt at all in the candies, so even those who do not usually add them to their food will like it. menu. Print the recipe for Date and Coconut Candies. Recipe with step-by-step photos Date and coconut candies can be stored in the refrigerator for up to two weeks, so you can make them for future use. But, as a rule, they don’t stay there for more than a couple of days, no matter how much you cook them...

Instructions

1. Wash the dates under cold water, put them in a plate and pour boiling water over them. You can cover the plate with a lid so that the fruits are properly steamed and become soft.

2. After 15-20 minutes, you can begin to peel the dates from seeds and stalks. Next you need to turn them into a paste. This can be done in several ways: punch it with a blender, grind it through a meat grinder, or simply rub it through a sieve. In this recipe we used the third option. And, although dates are very reluctant to puree, after just 5 minutes we got a thick, sweet mass. There is no need to get rid of the “cake”! We add everything that did not pass through the holes of the sieve to the general paste.

3. Then add cocoa and mix the mixture thoroughly.

4. Then turn the coconut shavings (we will leave 2 tablespoons for decorating the candies).

5. We make candies from sweet chocolate dough. This will be easy to do by wetting your hands in cold water.

6. The final stage is to roll each candy in coconut flakes.

7. Place the treat in the refrigerator for 1-2 hours so that the candies become dense.

8. Date and coconut candies should be served chilled. They have an amazing chocolate-coconut flavor and are very, very sweet!

Blueberry Protein Muffins

Recipe author:

Barbara Bolotte: IFBB Pro Bikini and BPI Model

Not every baked good is fraught with shameful fat folds on the stomach. This time around, be smart about satisfying your carb cravings. Not only are our muffins packed with protein, but they're also loaded with antioxidant-rich blueberries, potassium-rich bananas and heart- and blood-vascular-healthy walnuts.

Dietary milk powder recipes. PP candies Bird's milk on agar-agar

You can make light and dietary sweets using skim milk. This will be an excellent replacement for your favorite Bird's Milk candies.

• 200 ml milk. We use low-fat milk with 1% fat content. 100 grams of this milk contains only 30-35 calories.
• 3 eggs. We will only use whites, so carefully separate them from the yolk to make it easier for you to beat them.
• 2 teaspoons agar-agar. This natural product contains no calories at all, but is rich in pectin.
• 1 teaspoon lemon juice.
• Any sweetener of your choice.
• 200 ml cold water. We will need it to prepare the glaze.
• 4 teaspoons cocoa. Here we are talking about natural cocoa without added sugar. It’s good if it’s also low-fat.

Add 1 teaspoon of agar-agar and sweetener to the milk and place on the stove. While the milk is heating, we beat the whites to stiff peaks. As soon as your milk has boiled, remove it from the stove and slowly add it to the whites, constantly whisking the milk mixture with a mixer. If desired, you can add any dried fruits to the resulting soufflé. Place pp candies into molds.

Now let's prepare the glaze for diet sweets. To do this, add agar-agar, sweetener and cocoa to 200 ml of water, mix everything and put on fire. The glaze should boil for about a minute, after which we remove it and pour over our pp candies!

High protein oatmeal

Recipe author:

Jay Cutler: 4x Mr. Olympia

When it comes to cooking, I love quick, easy, and nutritious recipes. And why not make the most of every meal by maximizing your protein content? I like to add protein powder to my oatmeal and then add amazing flavor with a handful of almonds.

DIY diet sweets. What to make it from?

To make delicious and harmless diet candies at home, you will need certain food products. Of course, the specific list of ingredients for this dessert directly depends on the recipe you are using. However, we can identify a number of components that are most often used as components of homemade dietary sweets. These are a variety of dried fruits, nuts, seeds and cereals, some legumes (for example, peanuts, chickpeas), dark and dark chocolate, cocoa powder, fresh berries and fruits. Diet sweets are made from cottage cheese, protein, milk, vanillin, sweeteners, vegetable oils, coconut flakes and citrus zest are added. From all this diversity, you can create real masterpieces that have a long shelf life and can please not only people who are losing weight, but also their household members.

Why do homemade diet sweets help bring body weight back to normal and even stabilize it? It's actually simple: diet candies contain a lot of nutrients that help you achieve your goal. The fiber present in dried fruits cleanses the body of waste, toxins and excess fat, and improves intestinal function. Proteins, which are rich in milk and cottage cheese, prevent the breakdown of muscle tissue during weight loss and improve metabolism. Vitamins, antioxidants and mineral compounds of fruits, berries, and dried fruits speed up metabolism and stimulate the fat burning process. Dark chocolate dulls the appetite. Carbohydrates from dried apricots, figs, and prunes satiate you quickly and for a long time. In general, diet sweets have more than enough advantages! So, we offer you recipes for the most delicious diet sweets that you can make with your own hands at home.

White Chocolate Cinnamon Peanut Butter Protein Bars

Recipe author:

Brandy Shearer: Bikini Competitor, BPI Ambassador

Often, ready-made protein bars are advertised sweets, loaded with sugar and various additives. Make them yourself using this recipe and enjoy the delicious taste of peanut butter and white chocolate. And don't forget to throw a bar in your bag for an easy snack throughout the day.

How to make your own protein bar

Today, many athletes, usually already in the locker room after training, turn to healthy and nutritious snacks such as protein bars or protein bars. It is important to know that often store-bought candy bars are not entirely healthy; they are usually ordinary candies with unnecessary sugar and other substances in their composition.

Homemade protein bar

Whey protein buns

Recipe author:

Chris McKenzie: amateur bodybuilder, BPI Sales Director

Tired of drinking spoonfuls of your protein shake? Try these buns. A hefty portion of oatmeal and chocolate whey protein, a few chocolate chips, and this breakfast alternative will give you the taste of a forbidden dish!

Pumpkin scones

Recipe author:

Kelly Cox: Bikini Competitor, Fitness Model, BPI Pro

Diet sweets at home. Fitness candy

Chapter:

Ideal dietary fitness candies without sugar and oil. They are incredibly tasty, completely harmless to the figure and extremely healthy! When you really want something sweet, this is a real salvation, and without harm to your figure.

Of course, ready-made diet candies are sold in dietary and diabetic departments. Technically, they are just as low in calories and do not provoke appetite like classic sweets. But recently it has become fashionable to make sweets at home from dried fruits, nuts, oatmeal and other healthy products. Therefore, if you want low-calorie and at the same time tasty, then learn how to prepare similar desserts. Because homemade sweets can even be the basis of your diet and fully replace breakfast or a snack. They maintain the balance of fats, carbohydrates, proteins and give energy for a long time. However, if you care about your figure, then this delicacy is just for you. The sweets are made from natural products with a low glycemic index and low fat content. They are directly intended for those who want to lose extra pounds. But while on a diet, you must completely exclude all sweet candies from your diet. But this delicacy is not scary at all when correcting weight. Slender hips and a thin waist are simply guaranteed for you. Note: this recipe can be supplemented with dried apricots, raisins, dates, other varieties of nuts, sesame seeds, pumpkin seeds, peanuts, dark chocolate, pistachios, etc.

Preparation of fitness sweets

1. Wash the prunes and fill them with warm water so that they swell a little. Pour boiling water over the orange zest to soften it. Leave them for 5-10 minutes.

2. You can use walnuts and sunflower seeds raw, or you can pre-heat them in a clean and dry frying pan. Fried kernels, of course, taste better. However, they are also higher in calories. Fit a food processor with the cutter attachment and add nuts, seeds, bran and oats. Bran can be used in other varieties: flax, oat, buckwheat, rye, etc. By the way, if you wish, you can also dry the oatmeal a little in a dry frying pan. Moreover, unlike kernels, they will not only taste better, but will not increase calorie content.

3. Add soaked prunes and orange zest to the processor.

4. Place the crushed mass in a convenient container.

5. Pour coconut flakes into a flat bowl. Form the mixture into round shaped candies and place them in the coconut. Turn the ball over several times until it is completely covered with shavings.

6. Place the candies on a flat board and place them in the refrigerator for an hour to harden. Store them in a cool place to keep them firm and firm. Consume them in the morning with a cup of tea or coffee, and as a complete breakfast on its own.

Pumpkin Peanut Butter Protein Balls

Recipe author:

James Grade: Vice President and Co-Founder of BPI Sports

Forget about store-bought snacks, replace them with delicious and healthy protein balls. Instead of sinking your teeth into fluffy cereal and wolfing down over-sweetened granola, create your own healthy version of this delicious treat.

These balls are loaded with protein, infused with pumpkin flavor, and sealed with premium peanut butter. Real jam!

Dietary sweets made from dried fruits. Healthy lifestyle

These sweets are based on dried apricots, raisins, prunes, figs, dates and other favorite dried fruits, as well as nuts. Such sweets cannot be compared with ordinary “store-bought” delicacies. It's no secret that most "store-bought" sweets contain very few healthy ingredients, but they contain more than enough vegetable fats, trans fats, flavors, preservatives and similar additives. There is no benefit from such sweets: they are, and the “empty” calories they contain add weight. If you can’t do without sweets, why not replace them with healthy and no less sweet dried fruits? Dried fruits are natural sweets containing many useful substances and microelements; they heal blood vessels and the heart. And nuts, coconut flakes, corn crumbs, small seeds such as sesame, flax or poppy seeds will give them a real “store-bought look”. To make candy, you will need a meat grinder or blender to grind the ingredients. General technology for making sweets from dried fruits: 1. Wash the dried fruits thoroughly and properly to get rid of processing residues. For more information on how to properly prepare dried fruits, see here. 2. Remove seeds from dried fruits. 3. Chop the nuts. If desired, you can also chop dried fruits. 4. Pass dried fruits and nuts through a meat grinder or grind in a blender. 5. If necessary, add honey, lemon juice, etc. 6. Form candies and roll them in coconut seeds or shavings.

7. Refrigerate until hardened.