Healthy Recipes for you and your Family!
Healthy Recipes for you and your Family!
What’s not to love in a Tiramisu?! (Except the huge number of calories?! 😉). Tiramisu is truly a ‘pick-me-up’, true to its meaning! This popular Italian dessert is very easy to make, and melts in the mouth, like a wonderful cloud of cheese, cream, and …
What’s not to love in a Tiramisu?! (Except the huge number of calories?! 😉). Tiramisu is truly a ‘pick-me-up’, true to its meaning! This popular Italian dessert is very easy to make, and melts in the mouth, like a wonderful cloud of cheese, cream, and …
What’s not to love in a Tiramisu?! (Except the huge number of calories?! 😉). Tiramisu is truly a spick-me-up’, true to its meaning! This popular Italian dessert is very easy to make, and melts in the mouth, like a wonderful cloud of cheese, cream, and delicate sponge. It’s easily the most favourite dessert for most people, even outside Italy.
While I did stumble upon recipes which resulted in delicious Tiramisu, it was not sustainable to eat it often. The no of calories in one serving of Tiramisu was much higher than no of calories I can eat in a meal (~+800calories!!)
There’s absolutely no doubt that Tiramisu is popular and for good reason too, its lip-smacking tasty!. However, how healthy is Tiramisu really?
TIRAMISU NUTRITION FACTS
Let’s look at one of the most popular Tiramisu recipes on the internet. The nutrition facts for BBC Good Food Tiramisu recipe arebelow have been taken directly from theBBC Good Food website.
| per Serving | Tiramisu |
|---|---|
| Calories | 853 |
| Fat | 73 g |
| Saturated Fat | 42 g |
| Carbohydrates | 44 g |
| Sugars | 35g |
| Fibre | 0g |
| Protein | 5 g |
| Salt | 0.3 mg |
Now on its own Tiramisu is not very healthy. Most Tiramisu recipes does are high in fat (saturated) and carbohydrates. The protein content is also minimal. Tiramisu also has zero fibre. All of this combined, make it the perfect recipe for blood glucose spike and inflammation.
You will notice that one serving of Tiramisu is provides itself has higher sugar (35g) than the maximum limit of sugar an average can safely consume (30g). The saturated fat in Tiramisu is also much higher than the upper limits of recommended Saturated fat per day, which is 30g for men and 20g for women. This means, even if you don’t consume anything else in the entire day and just have one serving of BBC Good food tiramisu, you would have exceeded the acceptable levels of sugars and saturated fat consumption in a day.
Scary, right?! But, worry not, we have got you covered! Our Insanely Low Cal VeganTiramisu recipe has only 127 calories per serving. It is well within the recommended fat and sugar consumption guidelines.
In terms of micro-nutrients, Tiramisu is not very high. It has a good amount of Vitamin C (~25% of daily recommend value based on a 2000 calorie diet). It does have small amounts of Vitamin A (~11.3% recommended for a 2000 calorie diet).
Tiramisu is also unhealthy because of its calorie density. One Serving of BBC Tiramisu is 853 calories. This alone is ~43% of the total daily recommended calorie intake for an average woman and close to 34% of daily recommended calorie intake for men.
So, if you like Tiramisu, it can be very easy to consume a lot of calories with what can feel like a small serving of Tiramisu. For this reason, we present our insanely healthy low calorieTiramisu alternative that provides all the flavour goodness of Tiramisu, without the calorie density to ensure that you do not accidentally cross your daily calorie thresholds.
Our insanely Low Cal Vegan Tiramisu alternative can be made in minutes at home. You will need the following ingredients for it
Making this Low Cal Vegan Tiramisu alternative is as easy as combining all ingredients together in a bowl and whisking them well. It needs about 30 mins of chilling time. You can make the recipe ahead of time, the previous day as well.
Our Low Cal Vegan Tiramisu is just over 100 calories per serving. For the quantities mentioned above (and in the recipe below), the overall nutrition profile is
Let’s look at a comparison of Real Tiramisu with our healthy alternative below
| per Serving | Regular Tiramisu | Healthy Tiramisu |
|---|---|---|
| Calories | 853 | 115 |
| Fat | 73 g | 3.3 g |
| Saturated Fat | 42 g | 2.1 g |
| Carbohydrates | 44 g | 19.2 g |
| Protein | 5 g | 1.9 g |
| Sodium | 300mg | 77.7 mg |
As you can see in the table above, the caloric density of our Low Cal Vegan Tiramisu alternative is about one-seventh that of regular Tiramisu. This means that you can eat 7 times as much of it and have the same caloric intake. However, we don’t recommend you have six servings in a single day, You can safely enjoy 2 to 3 servings in a day, while combining it with a good amount of protein and fibre, This dessert in itself will ensure that you do not go over your daily caloric limits while enjoying this delicious alternative.
Additionally, this Tiramisu alternative also reduces carbohydrate, fat content in your Tiramisu. If you really want to use this dessert to meet your protein goals, do check out our High Protein Tiramisu recipe.
Yes absolutely. You can use vegan Quark.
You can use any low-fat vegan cream instead of Greek Yoghurt. However Green Yoghurt will offer protein while still keeping calories low.
Greek yogurt is strained to remove extra liquid content and is a better choice for making this Tiramisu recipe. If you do not have vegan greek yogurt available however, you can strain regular yogurt using a cheesecloth to get a similar consistency.
Absolutely, try this recipe with your favorite plant-based yoghurt. Coconut/Almond/Oat yoghurt should all work well with minor differences due to their base flavor profiles. Please bear in mind that using Coconut Yoghurt can give a coconut flavour to your Tiramisu. Alternatively, you can also substitute Plant based cream for the same quantity of Greek Yoghurt. Please bear in mind to look for plant-based yoghurt without gums if you have a sensitive/leaky gut.
Of course, you can try this recipe with your favourite plant-based milk like Almond, Cashew, Coconut or Oat milk. However, refrain from using Hazlenut milk unless you want the Hazlenut flavour. Please bear mind to look for plant-based milk without gums if you have sensitive/leaky gut.
Of course, you can replace Sponge fingers with Gluten-free Sponge fingers of the same quantity. That way, you can make this recipe gluten free.
No, this recipe is not Keto friendly due to high amount of carbs
Yes, this recipe is Paleo friendly. This is because we are not using dairy.
Since Dairy is not allowed on a Slow Carb Diet, this recipe is not Slow Carb friendly
Yes, this recipe is Vegetarian friendly
Yes, this recipe is Vegan.
This recipe is not Gluten free due to Sponge fingers. However, you can easily make it Gluten free by using Gluten Free Sponge fingers instead of regular ones with Gluten.
What’s not to love in a Tiramisu?! (Except the huge number of calories?! 😉). Tiramisu is truly a ‘pick-me-up’, true to its meaning! This popular Italian dessert is very easy to make, and melts in the mouth, like a wonderful cloud of cheese, cream, and …
Creamy Rice Pudding is a such a comforting dessert. Our Low-Calorie Oat Pudding is a great substitute for rice pudding. Oats are naturally healthy because of the Oat which are great for the gut because of the fibre, and are a good source of Iron, …
What’s not to love in a Double Chocolate Chip Cookie?! Crunchy on the outside chewy on the inside, Double Chocolate melting in the mouth! A snack or dessert which gives a sense of true indulgence without too many calories like a big slice of cake. Seemingly healthy, right? Let’s dive in to find out.
There’s absolutely no doubt that Double Chocolate Chip Cookie is popular and for good reason too, its soul satisfyingly tasty!. However, how healthy is Double Chocolate Chip Cookie really?
Let’s look at popular Double Chocolate Chip Cookie – Subway Double Chocolate Chip Cookie.Thenutrition facts for are as below
| Nutrient | per Subway Double Chocolate Chip Cookie |
|---|---|
| Calories | 210 |
| Fat | 9 g |
| Saturated Fat | 5 g |
| Carbohydrates | 30 g |
| Sugars | 20 g |
| Protein | 2 g |
| Cholesterol | 15 mg |
| Sodium | 130 mg |
Well, on its own Double Chocolate Chip is not healthy. The traditional recipes are laden with white flour, butter, sugar, Double Chocolate chips which again mostly have sugar and butter. Most cookies have high carbohydrates and low protein. This makes our blood sugar levels spike more than a food which have a good amount of protein supporting carbohydrates. Now again, it must be mentioned that Carbohydrates on its own is not bad either, it depends on the type and the amount of carbohydrates you are consuming overall in a day.
Traditional Double Chocolate Chip Cookies are also high in processed sugar which is void of any nutrients. You will notice that one Double Chocolate Chip cookie provides about 83% of daily recommended sugar intake for an adult woman and 56% of daily recommended sugar for an adult man. This means that 1 Double Chocolate chip cookie in a day, means hardly any room left for more processed or unprocessed sugar even in the form of rice, bread, fruits, dairy, etc.
Traditional Double Chocolate Chip Cookies are also high in fat, a typical cookies has 9 gms of fat which is ~50% of the daily recommended intake for an average adult.
In terms of micro-nutrients, traditional Double Chocolate Chip Cookie has small amounts of Vitamin E and Iron. One cookie will give you almost 6% of your recommended daily intake of Vitamin E and 4% of your recommended daily intake of Iron. Other micronutrients are present in negligible quantities.
However, I know what you are thinking – what about the calories? Each Double Chocolate chip cookie is usually around 200-225 calories. Two cookies almost have calories equivalent to a meal if one is on a low-calorie diet, with almost no protein goals met whatsoever.
Worry not, we have got you covered! Indulge in these low-calorie high protein Double Chocolate chip cookies that satisfy your soul. They are lactose, gluten and sugar free! They have less than half the calories compared to a regular Double Chocolate chip cookie, more protein than any decent tasting store bought protein cookie. They are deliciously crunchy on the outside and soft on the inside and you won’t feel you like you are eating compressed protein powder, we promise!
Our insanely healthy Double Chocolate Chip Protein Cookie can be made in minutes at home. This recipe is for those occasions when you want a very delicious cookie to satisfy those sugar cravings. Two cookies will give you ~20g protein for ~200 calories, better or in line with most protein bars out there but offers a better taste. There are more than 3 ingredients, but trust us, it will be worth it. And the variety of ingredients are there for a reason.
You will need the following ingredients for it
You will need the following equipment for it
For the quantities mentioned above (and in the recipe below), the overall nutrition profile is
Let’s look at a comparison of Real Mayonnaise with our healthy alternative below
| Nutrient (per 300ml serving) | Healthy Rose Milk Shake | Regular Rose MilkShake |
|---|---|---|
| Calories | 443 | 194 |
| Fat | 18.9 g | 4 g |
| Saturated Fat | 11.3 g | 0.2 g |
| Carbohydrates | 58.4 g | 9g |
| Protein | 11.2 g | 22 g |
| Cholesterol | 68.4 mg | 0mg |
| Sodium | 185 mg | 260.8 mg |
| Potassium | 521.1 mg | 35 mg |
| Calcium | 27.60% | 30% |
| Vitamin A | 26.40% | 0% |
As you can see in the table above, the caloric density of this Insanely healthy Double Chocolate chip protein cookie is less than half that of regular Double Chocolate chip cookie. This means that you can eat 2 times as much of it and have the same caloric intake. This in itself will ensure that you do not go over your daily caloric limits while enjoying this delicious alternative.
Additionally, this Double Chocolate chip cookie also provides protein and carbohydrates while reducing the saturated fat content by 86%! It also does not have any cholesterol. Most adults do not get their daily protein requirements met and this Double Chocolate chip protein cookie is a great way to make progress towards hitting your protein intake goals.
Yes, you can. Whey protein powder as a substitute gives the best result. Plant based protein powders can also be used – the texture of the cookie can get a bit more dry but it will still taste good.
Yes, any neutral tasting oil or seed oil or nut oil can be used. Strong flavoured olive oil can slightly affect the taste of the cookies. But, if that is what you have handy, please go ahead! can use any seed oil instead of Olive Oil in this recipe. Avocado Oil, Walnut Oil and Peanut Oil are some good alternatives.
Yes! Cashew nut butter lends an amazing taste even though it increases a few calories per cookie. Peanut butter can also be used and it will give a slight peanut-y flavour to the cookie. If you don’t want the peanut flavour, I would recommend cashew nut or walnut butter.
Definitely! Blackstrap molasses lends a slight bitter and caramel taste along with some gooeyness to the cookie. Blackstrap molasses is also a good source of Potassium and Iron – this is also a key reason we add them to our baking. You can use Date syrup for a similar effect. Maple syrup and Agave Syrup can be used too, please expect a slight reduction the gooeyness.
While this recipe does have Carbs, you can incorporate it into a Keto diet by making sure you do not go over your daily carb limits and replacing Gluten free flour with Almond Flour.
This recipe is allowed on Paleo, as the protein used is derived from milk.
Yes, this recipe is slow carb diet friendly. It has overall ~16g of carbs, so please watch out for total carb intake through other source sin the day.
Since Dairy is considered vegetarian, this recipe is Vegetarian friendly. Also, there is no egg in this recipe making it great for vegetarians.
Since Casein is derived from an animal product, this recipe is not Vegan friendly. However, you can substitute Casein with plan protein and make these cookies vegan.
Yes, this recipe is anti-inflammatory as it does not have gluten, butter or lactose.
Yes, this recipe is gluten free.
Yes, this recipe is lactose free and is suitable for those with lactose sensitivity.
Whenever I see the first sight of roses early summer, I am reminded of “O my Love is like a red, red rose; That’s newly sprung in June” by Robert Burns. Roses, summer, love and happiness! This refreshing recipe is all of that in a …
Chia Pudding is a such a comforting dessert. It can be a great substitute when you are craving something milky like a rice pudding. Chia pudding is naturally healthy because of the Chia seeds which are great for the gut because of the fibre, are …
Milk Shake is a great thirst quencher and reminds us of summer and childhood! Mango is a great tropical fruit, also called the King of fruits for it’s great taste, beautiful bright colour that screams bright and happy summer days! Among all mangoes, Alphonso Mango (a type of Indian Mango) is supreme for it’s flavour, sweetness and fragrance.
There’s absolutely no doubt that Milk Shake is popular and for good reason too, its deliciously sweet and creamy! However, how healthy is Mango Milk Shake really?
Let’s look at a frequently used Mango Milk Shake recipe
| Nutrient | Value |
|---|---|
| Calories | 246 |
| Fat | 13.4 g |
| Saturated Fat | 7.3 g |
| Carbohydrates | 25.6 g |
| Protein | 5.8 g |
| Cholesterol | 43.1 mg |
| Sodium | 90.3mg |
Now on its own Mango Milk Shake is not unhealthy. The calories in itself are not very high. However, most Mango Milk Shakes do have added sugar and ice cream which makes it high in carbohydrates, fat and cholesterol. The protein content is far lower than carbohydrates, almost a1:5 ratio of protein: carbohydrate. Now again, it must be mentioned that carbohydrate on its own is not bad either, it depends on how much protein there is along with the carbohydrates. 1:5 protein to carbohydrate ratio is definitely not ideal and cause a high spike in insulin.
In terms of micro-nutrients, Mango Milk Shake has decent amounts of Potassium, Calcium and Vitamin A. One serving of Mango Milk Shake will give you almost 19% of your recommended daily intake of Calcium and ~9% of your recommended daily intake of Vitamin A.
Despite the micro nutrients, Mango Milk Shake to become quickly unhealthy is its high fat and cholesterol.
There is also high saturated fat in there which is not healthy at all. You will notice that one serving of Mango Milk Shake is provides about ~50% of your daily recommended fat intake. This means that 1 serving which is probably a snack or a part of 1 main meal will leave you very little room for fats through other sources like eggs, meat, fish, oil, etc.
So, if you like Mango Milk Shake, it can be very easy to consume a lot of carbohydrates, fat and cholesterol in one drink. And this is combined with a low protein ratio.
But, we have got you covered. Our insanely healthy Mango Milk Shake addresses all the main problems in a traditional milk shake while still keeping it delicious. Our Milk Shake is lower in carbohydates and fat, has zero cholesterol and high protein – 22g per serving! What’s not to love?!
Our insanely healthy Mango Milk Protein Shake alternative can be made in minutes at home. You will need the following ingredients for it
Making this Mango Milk Mango Milk Shake alternative is as easy as combining all ingredients together in a blender and blending them well.
For Insanely Healthy Mango Milk Shake – Nutrition Facts
For the recipe below, the overall nutrition profile per serving is
Let’s look at a comparison of regular Mango Milk Shake with our healthy alternative protein shake below
| Nutrient | Insanely Healthy Mango Milkshake | Regular Mango Milkshake |
|---|---|---|
| Calories | 246 | 193 |
| Fat | 13.4 g | 3.9 g |
| Saturated Fat | 7.3 g | 0.3 g |
| Carbohydrates | 25.6 g | 19.2 g |
| Protein | 5.8 g | 22.6 g |
| Cholesterol | 43.1 mg | 0mg |
| Sodium | 90.3mg | 469.9 mg |
| Potassium | 270.6 mg | 383.4 mg |
| Calcium | 19% | 41.60% |
| Vitamin A | 8.80% | 16.90% |
As you can see in the table above, the fat content of this insanely healthy Mango Milk Shake is less than 30% of a regular mango milk shake. The protein content is almost 4 times. Additional the protein to carbohydrate to protein ratio is 0.87, with more protein than carbohydrates making this a balanced food. Most adults do not get their daily protein requirements met and this Mango Milk Shake alternative is a great way to make progress towards hitting your protein intake goals. This can be a good pre-workout or post workout protein shake.
We have also naturally amped up the nutrients Potassium, Calcium and Vitamin A!
Yes absolutely. Feel free to use other plant-based milks like Oat milk, Coconut milk, Hazlenut milk or Cashew milk. If you don’t want to avoid dairy, you can also go for skimmed cow milk. If using skimmed, please watch out for extra calories. 200 ml of skimmed milk is about 38 calories more than almond milk.
You can use unflavoured protein powder as well. In that case, add 1/4 tspn vanilla extract and 1 to 2 tbspn stevia per serving. You can also use chocolate flavoured protein powder, but the chocolate flavour may overpower the mango flavour. So, either vanilla or unflavoured protein powders are your best bets.
Not needed. Vanilla protein powders are generally sweetened. Additionally, mango fruit is naturally sweet. However, if you want additional sweetness, you could add a zero calorie sweetener like Stevia or erythritol or monk fruit. Any low calorie sweetener like 1 tablespoon of Agave syrup also work very well.
Can I Use Plant Based Yogurts Instead Of Plant Milk
Absolutely, try this recipe with your favorite plant based yogurt. Coconut/Almond/Oat yogurt should all work well with minor differences due to their base flavor profiles.The calories in Yoghurt will be higher than plant based milk. However, it will give a creamier texture. Hence, well worth the extra calories, if you have the calorie budget for it.
Is This Recipe Keto Friendly
Yes, this recipe is keto friendly as we are using unsweetened Almond milk.
Yes, this recipe is Paleo friendly as we are using nut milk.
To make this slow carb friendly, reduce the amount of Almond milk to 100ml. That way, the net sugar will be below 1g sugar and fits into Slow Card diet requirements.
Yes, this recipe is fully vegetarian.
Yes, this recipe fully vegan as we use Plant based protein powder and plant milk
There’s nothing quite like the taste of fruit jam. It goes great with bread, crepes and as a topping in desserts and yogurts as well. Sadly, most store bought jams have loads of added sugar in them. In addition, store bought jams also have additional …