Category: Sweet Dessert & Baked Goods

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Low Calorie Recipes Sweet Dessert & Baked Goods

Chia Chocolate Protein Truffles – 64 calories each

 

Makes 55 10-15g truffles plus 100g Sweet Chocolate Crumble.
64 calories each (made with coconut)
These are very healthy and a great substitute for chocolate. Cacao (not cocoa) and Chia seeds are full of goodness. I recommend you keep these in the freezer as they are REALLY good and eating too many equals lots of calories. They make great homemade gifts too. It is a recipe I get asked for – no fail!
Low calorie recipe book - Chia Chocolate protein truffles and sweet truffle crumble
Low calorie recipe book – Chia Chocolate protein truffles and sweet truffle crumble
2.5 cups shredded coconut (130g)- 867 calories
25g Cacao powder – 122 calories
3 tbsp Chia seeds (15g) – 66 calories
300g pitted dates – 969 calories
100g almond meal – (1 cup) – 583 calories
30g Navia – 6 calories
100g whey powder – 364 calories (or protein powder)
50g cold pressed/virgin organic coconut oil – 428 calories
water
15g dessicated coconut – 100 calories
  1. Ensure there are no pips in the dates before blending!
  2. Combine all ingredients except for the last 3 ingredients (coconut oil, water and dessicated coconut) in a food processor and blend until fine crumbs. The mixture will be dry.
  3. This will make approximately 730g of crumb mixture. Remove 100g for a Sweet Chocolate Crumble to use on yogurts, sorbet, porridge and cereal.
  4. Melt coconut oil in microwave 30 seconds on high.
  5. Turn on processor again and add oil to mixture while blending. Then immediately add enough water to moisten for balls.
  6. Roll into 10-15g balls.
  7. Roll each ball in extra Cacao powder (my favourite), almond meal or desiccated coconut.
  8. Adjust calorie count accordingly. I used and accounted for 15g dessicated coconut for this recipe.
(5/5)
Categories
Breakfast Egg Egg & Poultry Low Calorie Recipes Sweet Dessert & Baked Goods Uncategorized

Everyday Sweet Pikelets – 242 calories

Serves: 1 – 242 calories per serve
Preparation time: 5 minutes.

Everyday low-fat, low-calorie, no flour pikelets and pancakes
Everyday low-fat, low-calorie, no flour pikelets and pancakes. Great substitute for sugar and lemon pancakes.

Cooking time: 5 minutes.

 

INGREDIENTS

60g low fat cottage cheese – 35 calories
2 tablespoons oat bran – 90 calories
1 large egg white – 15 calories
1 x-large whole egg – 90 calories
1 tsp Natvia (stevia powder) – 0 calories
1 teaspoon ground Cinnamon – 2 calories
Squeeze of lemon juice (1/4 small lemon – 30ml) – 10 calories

 

METHOD

  1. Place egg white and whole egg in bowl with cottage cheese and mash with a dessert spoon.
  2. Add oat bran , cinnamon and 1/2 tsp Natvia and mix well.
  3. Lightly spray non-stick pan with olive oil and heat(not too hot or smoking)
  4. Spoon pancake mixture into fry-pan dividing into 2-3 portions.
  5. When bubbles form on surface and pikelets are stable enough to flip over. Cook until brown both sides.
  6. Place on plate and squeeze lemon juice over. Sprinkle with remaining 1/2 tsp Natvia.

 

TIPS & NOTES:
Surprisingly, Natvia goes a long way – further than sugar. Half a teaspoon doesn’t sound like much but is sweet enough to enjoy your new healthy, high-protein, low-carb, low-calorie and low-fat substitute for traditional pikelets!

I often cook this for breakfast as a high protein breakfast. Protein breakfasts ensure you won’t eat too much during the day and are great for accelerating weight loss.

If it becomes a regular recipe make your oatmeal, cinnamon and Natvia mix up in small containers in advance for quicker preparation in the morning.

Great after-school snack that will fill the hungriest of kids and won’t leave them starving right on dinner time.

 

(5/5)
Categories
Low Calorie Recipes Sweet Dessert & Baked Goods

Chocolate Black Bean Mud Cake – 87 calories

Black Bean Mud Cake Recipe - Low Calorie Recipe Book
Black Bean Mud Cake Recipe – Low Calorie Recipe Book

This recipe is so easy to make. It is basically a melt, mix and throw together that tastes incredible! You would get the chocolate gnash that comes with mud cake but the cake is so moist I bet no one would notice the difference. You have the added benefit of the super-food cacao being the chocolate taste instead of cocoa, rich in anti-oxidants and a much better choice.

*Be warned though: just as mud cake is very tempting; watch the potions with this cake too!

87 calories each (Makes 2 loaves – 14 slices each)
Total recipe: 2431 Calories
INGREDIENTS
400g black beans (cooked) – 580 calories
1 tsp. baking powder – 5 calories
1/2 tsp. Bi-carbonate Soda – 2 calories
1 tbsp vanilla extract – 8 calories
40g Cacao (pure raw chocolate powder) – 196 calories
2 Tablespoons instant coffee – 0 calories
Pinch salt – 0 calories
125g butter – 740 calories
5 extra large whole eggs (70g) – 500 calories
100g sugar – 400 calories
METHOD

  1. Place black beans in large bowl food processor and process until smooth.
  2. Add all dry ingredients and give a quick process until roughly combined.
  3. Place butter in microwave and heat on 60% for 2 minutes or until melted (or melt on stove top gently)
  4. Add butter to bean mixture and combine using pulse setting.
  5. Add eggs one at a time until well combined.
  6. Pour into 2 non-stick loaf pans (I use silicon loaf pans)
  7. Bake in a fan-forced oven on moderate heat (180 degrees) for approximately 45 minutes or until skewer comes out clean.

 

Black Bean Almond Mud Cake Slice Recipe - Low Calorie Recipe Book
Black Bean Almond Mud Cake Slice – In this one I added a few roughly chopped almonds and made a slice.

TIP:

Watch the cooking time to ensure a dense moist cake. Remove from oven as soon as the skewer can be removed cleanly. If you use a shallow baking pan the cake may cook quicker but I prefer the dense inside of mud cake and so prefer a high pan for this recipe.

(5/5)
Categories
Sauces & Toppings Sweet Dessert & Baked Goods

Sweet Greek Yogurt Cream – 79 calories

Low Calorie Recipe Book - Sweet Greek Yogurt Cream - 79 Calories per serve
Low Calorie Recipe Book – Sweet Greek Yogurt Cream – 79 Calories per serve

Greek yogurt is great as a low-calorie, low-fat substitute for sour cream. We also use it on salads, flavouring it with seeded mustard as a dressing – yum! It can also be used to make a sweet creamy yogurt for a healthy and filling topping on fresh fruit. Greek yogurt can be used as an all-rounder saving you money, space in the refrigerator and waste.

I like to use Natvia instead of artificial sweeteners. Natvia is a Stevia plant product. Any sweeteners should be kept to a minimum if you want to be in control of that sweet tooth or carb addiction but we all love a little sweetness in our nutrition menu. Here is my recipe for Sweet Greek Yogurt Cream.

SWEET GREEK YOGURT CREAM
79 Calories / 75g per serve (serves 4)

INDREDIENTS
300g Low-Fat Greek Yogurt (I use Farmers Union 50% less fat) – 303 Calories
1 heaped teaspoon Natvia – 12 Calories
1 Teaspoon Vanilla Essence – neg Calories

METHOD: Mix together well. Use immediately or refrigerate for later.

SERVING SUGESTIONS:
Add 90g washed & cut strawberries to 100g yogurt (Approx. 121 Calories)
Add 100g thawed frozen mixed berries of any sort to 100g yogurt (Approx. 150 Calories)
Cut one medium banana, add 100g yogurt. Sprinkle 25g low-fat natural fruit muesli on top for a breakfast or dessert (Approx. 309 Calories)

(0/5)
Categories
Sweet Dessert & Baked Goods

Mango & Apple Flan – 114 calories

Mango & Apple Flan - 114 calories per serve
Mango & Apple Flan – 114 calories per serve

114 calories per serve. Serves 12.
Recipe total: 1363 calories
INGREDIENTS: Base
2 Vita Brits biscuits crushed – 120 calories
1/2 cup Rolled Oats – 226 calories
2 tablespoons shredded coconut – 101 calories
2 tablespoons unsalted butter, melted – 297 calories
1 teaspoon organic apple & pear juice concentrate – 13 calories
Hot water

INGREDIENTS: Filling
5 small apples – 225 calories
Pinch of cinnamon – neg calories
2 tablespoons 100% pure maple syrup – 92 calories
2 tablespoons chopped walnuts – 111 calories
1/2 Extra large Mango, flesh – 131 calories
1 teaspoon finely chopped walnuts – 35 calories
1 teaspoon 100% pure maple syrup – 12 calories
Oil spray – calories not counted as used to stick paper only.
Baking paper

Low Calorie Recipe Book - Mango & Apple Flan - 114 calories per serve
Placing the apples over the base will leave you with approximately 1 cup left over apple to chop and microwave.

METHOD:

Preheat oven to 180 degrees on fan forced setting. Sparingly spray a flan or spring-form tin with oil and place over base baking paper.
Chop walnuts and place in bowl with crushed biscuits, oats and shredded coconut. Add melted butter, fruit juice concentrate and enough hot water to make mixture wet enough to press into a base.
Press evenly over baking paper and bake in oven 160o for 7 minutes.
Slice apples removing core but keeping skin on. Arrange over top of base in a spiral.
Using remaining pieces, chop and microwave in a bowl until cooked.
Add 2 tablespoons maple syrup, 2 tablespoons chopped walnuts and mango flesh. Using a fork roughly squash and combine .
Place mixture in gapes between sliced apple evenly over the top of the flan.
With the remaining syrup drizzle over flan top and sprinkle with remaining nuts.
Bake in moderate oven for 15-20 minutes or until lightly browned .
Serve hot or cold with low fat yogurt (add calories for yogurt)

RECIPE TIPS:

You can make a thicker base flan with a medium size flan or spring-form tin and serve it to 10 people. The portion would then be generous but still only 136 calories per serve.

(0/5)
Categories
Sauces & Toppings Sweet Dessert & Baked Goods

Healthier Coffee Chocolate – neg calories!

My husband converted me from instant coffee to ‘real’ coffee when we first began dating ( a good time to convert anyone). “Do you know what is in that stuff!” he exclaimed in horror after I requested a certain well-known brand. His eyes opened even wider when I extended my hand offering the sugar substitute I once carried in my handbag.

To my credit, I was the one drinking mineral water and lemon juice and not litres of *cough* Pepsi Max every day. My husband loved his intestine torture beverage, but no more, once he tried mineral water and lemon juice he never looked back – yep; a good time to convert someone.

Today, I don’t have sugar or sugar substitutes in my coffee; I drink the ‘Real” coffee, but love the chocolate dusted topping. This is my naughty indulgence and I have yet to substitute it – until today! Some things have to be enjoyed but we can still substitute for healthier versions.

Yesterday I wandered into the supermarket to pick up some drinking chocolate (which we use for our topping) and read the long list ingredients. Noting the list of fillings and that the main ingredient was sugar, I decided to make my own, healthier, low-calorie version.

Low Calorie Recipe Book - Healthier Coffee Chocolate - neg calories!
Low Calorie Recipe Book – Healthier Coffee Chocolate – neg calories!

Here is the recipe but alter it to your taste. You may want a different balance of Natvia and cocoa. Play around with the ratio until it suits you taste.

Healthier Coffee Chocolate
½ cup Cocoa (approx. 40g) – 166 calories
½ cup Natvia (approx. 85g) – 20 calories

Mix well in a bowl ensuring there are no lumps in the cocoa.
Fill shaker and store extra in air tight container.
Give ingredients a shake or stir before refilling shaker to ensure Natvia doesn’t settle to the bottom.

Note: As you will need very little the calories per cup will be minimal (approximately 2-3 calories)

(0/5)
Categories
Sweet Dessert & Baked Goods

Low Calorie Fruit Muesli Cookies – 52 Calories each

Low Calorie Recipe book - Fruit Muesli Cookies - 52 Calories each
Low Calorie Recipe book – Fruit Muesli Cookies – 52 Calories each

My husband like the Carmans muesli cookies as they are a more filling cookie, moist and rather tasty. Unfortunately they are quite pricey for us too so I took on the challenge to make something similar, less costly, lower in calories and perhaps even more natural. My special man can have almost 4 for the calorie count of one now and I have a low-calorie biscuit option now too. Kids loved them also.

52 Calories each / 25g (Makes 38)
Total recipe: 1991 Calories

INGREDIENTS
2 Cups Wholemeal S.R Flour – 980 Calories
1 Tbsp. baking powder – 15 calories
3 Cups Coles Natural 97% Muesli – 1014
1 ½ cups unprocessed bran – 150 Calories
¼ Cup Lemon jest (grated rind) – 15 Calories
¼ Cup desiccated Coconut – 165 Calories
¼ Cup / 50g Natvia – 43 Calories
70g Canola Omega 3 Spread – 404 Calories
1 Cup low-fat milk – 125 Calories
1 Cup water
1 egg (lightly whisked) – 60 Calories
1 Teaspoon Vanilla Essence – neg Calories
I Tbsps. Cinnamon

METHOD
1. Prepare trays with baking paper so you don’t have to use oiled trays. Preheat oven to 200 degrees (180degrees fan-forced)

2. Sift flour and baking powder together into a large bowl.

3. Stir in all the dry ingredients and make a well in the centre.

4. Melt butter in microwave for 25 seconds in a cereal bowl.

5. Add milk, essence and egg to melted spread and pour into dry mix.
Lightly fold mix adding enough of the water to make a thick but wet muffin mix. DO NOT OVER MIX. Mix only until just combines and spoon onto baking paper dividing into 38 portions.

6. Sprinkle with a dusting of cinnamon and bake for approximately 20-30 minutes

7. Bake in hot over 200 degrees until cooked and golden. Cool on tray. Store in airtight container or freeze

(0/5)
Categories
Sweet Dessert & Baked Goods

Organic Coconut Almond Loaf – 86 calories per slice

Low Calorie Recipe Book - Organic Coconut Almond Loaf - 86 calories per slice
Low Calorie Recipe Book – Organic Coconut Almond Loaf – 86 calories per slice

Makes 3 loaves, cut into approximately 12 slices (86 calories per slice)

Preparation Time: 10 minutes.
Cooking Time: 25 + 15 minutes.

INGREDIENTS
300g organic coconut flour – 195
200g organic brown rice flour – 445 calories
200g Natvia Sweetener – 60 calories
2 tsp baking powder – 10 calories
8 eggs – 640 calories
1 cup organic almond milk – 105 calories
2/3 cup water
2 tsp/caps vanilla essence – 5 calories
250g roasted almonds – 1615 calories

METHOD

Mix together the flours, Natvia and baking powder.
Whisk together the eggs. Milk water and vanilla then gradually stir in the dry ingredients until well combined
Pour onto floured board or bench top and add almonds until well combined.
The mixture should feel damp, a bit crumbly but not sticky.
Press into individual muffin pans.
Place onto a baking paper lined oven tray and bake in a pre-heated oven at 180oC for 20-25 minutes
Cool, refrigerate in foil.
Slice each loaf into 12 slices before serving, only after refrigerating.

Low Calorie Recipe Book - Organic Coconut Almond Loaf - 86 calories per slice
Loaves ready for baking.

 

NOTES
The milk, water and additional eggs are added to bind the loaves but this loaf is CRUMBLY! You must refrigerate the loaf before attempting to slice it carefully with a sharp (not serrated) knife.
This is a nourishing and filling dense cake and should fill the sweet carving and afternoon hunger better.

(0/5)
Categories
Entre & Snacks Sweet Dessert & Baked Goods

2 Minute Creamy Apple Desert – 167 calories

Low Calorie Recipe Book - 2 Minute Creamy Apple Desert - 167 Calories
Low Calorie Recipe Book – 2 Minute Creamy Apple Desert – 167 Calories

Preparation Time: 2 minutes.
Cooking Time: 2 minutes.

INGREDIENTS
1 large Pink Lady apple (200g without core) – 100 calories
Dusting of mixed spice or cinnamon – neg – 1 calorie
50gm Low Fat Yogurt – (39 calories) – check your brand for calories as they can vary
3-4 dry roasted almonds (5g) – 27 calories

METHOD

Wash and cut apple into segments and place on microwave proof plate.
Dust with mixed spice or cinnamon
Microwave on high 2 minutes (maximum)
Allow to cool a minute, then add yogurt.
Sprinkle with chopped almonds.
Sprinkle with spice and serve.

NOTES:
This is one of my preferred deserts when I am looking for a sweet fix but not really hungry. It satisfies you much more than a piece of cake or biscuits and doesn’t leave me looking for another snack minutes later.
I used an apple cutter that removes the core but leaves the skin on.
If this is a regular treat make up bulk almonds to save time but make sure you watch the portion. It is amazing how little you need to get the nice nutty topping and with the yogurt a little more ’filling’ protein in your day.

(0/5)
Categories
Sweet Dessert & Baked Goods

Banana & Coconut Minis – 67 calories

Low Calorie Recipe Book - Banana & Coconut Minis - 67 Calories each
Low Calorie Recipe Book – Banana & Coconut Minis – 67 Calories each

67 calories each. Makes 36 mini muffins.
Recipe total: 2436 calories

INGREDIENTS:
1 cup Rice flour (100g) – 532 calories
1 cup Organic coconut flour (160g) – 415 calories
1 cup low fat milk – 115 calories
40g Walnuts – 278 calories
1 teaspoon gluten free baking powder – 5 calories
1/4 cup dark brown sugar (50g) – 195 calories
1/4 cup rice bran oil – 550 calories
4 egg whites – 60 calories
1 medium banana – 100 calories
1/4 cup (15g) shredded coconut – 101 calories
Baking spray – 60 calorie allowance for oiling – omit if you use paper patty pans.

METHOD:

Preheat oven to 180 degrees on fan forced setting. Sparingly spray non-stick muffin baking tins or lay out paper pans.
Chop walnuts and place in bowl with flours, baking powder, and brown sugar.
Mash banana with a fork and add oil, egg whites and rice milk. Mix roughly.
Add wet ingredients to dry and mix until combined. Add a little water if you need the mixture to be a bit sticky.
Spoon generously into 3 x 12 hole mini-muffin trays and press down a little to ensure they are not too crumbly when cooked and fall apart.
Top with shredded coconut.
Bake in moderate oven for 20-25 minutes or until lightly browned . Cool on a wire rack.

RECIPE TIPS:

These muffin are moist and heavy but not hard. They are crumbly in texture and very mouth watering. If you love coconut you will adore this recipe. These are also quite filling for a small snack. The coconut dominates the banana but you still enjoy the banana flavor.

(0/5)