Best options for home-made deserts?

Posted in Meals/Drinks, asked by admin, 3 years ago. 816 hits.

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The purpose of making your own desert is to avoid sugar and fruit in your diet to allow more space for better carbohydrates and to create a better metabolism.

Flour free store purchased cakes are not a good option on diet days as they contain more nuts (such as almond meal) with the same amount of sugar or sometimes even worse with dried fruits (such as dates being the worse) or syrups (such as agave which is basically corn syrup), both being very high in fructose with little or no glucose to boost metabolism.

If you see the words ‘RAW’, ‘NATURAL’ or ‘SUGAR FREE’ then you must ask how the desert is sweetened. If it is ‘artificially sweetened’ you are on the right track but you still need to know what the sweetener is and what else is in the cake. Generally anything with the word ending with ‘tol’ is not a good option, such as ‘Moltitol’ which still converts into sugar but at a slower pace than real sugar and does not show up on the ‘carbs’ totals of sweets (it is classified as a sugar alcohol). Obviously fat is still fat so anything with cocoa will store as fat in your body but a small serve won’t have a large impact and any fats can boost metabolism if your total fat intake for the day is low.
Your free day can include cakes and deserts with sugar if you wish but if you are a very big eater, the sugar-free option will still be a better choice, even with the extra fats.

Flour options – You can use any flour but these are preferred

Wholemeal – best for diet days when you have room in your quota as it will boost metabolism if there is room (or turn into fat if muscles are full).
Add the carb total your carb quota (a safe way to calculate is the size of the piece in flour weight, such as, if 200g flour used and you eat 1/10 of the cake/bread, then the carbs would be 20g.

Hi-Fibre – Same as wholemeal options benefits
Likely to be a slightly smaller cake/bread as the flour is finer.

Almond Flour – This is almost carb free but very high in fat.
Can be added to any diet day but only when fat intake is low.

Coconut Flour – This flour can be used to reduce the carbs and fats but generally needs to be mixed with flour from the above options.
Try the recipes without, then start adding to the mix to ensure you are happy with the result such as ¼ coconut flour to ¾ of the other flour used then increase next time.

I cook all my cakes/breads at approx. 180o for 30-40 mins or until a stick comes out dry from centre using the centre of the oven and grease proof paper as well as cooking spray to prevent any sticking. Cool everything on a rack after leaving in the tin of 5-10 mins after cooking.

Red Velvet Cake – This cake is best in 2 round cake tins (half mix in each) and then add cream cheese between when cooled as well as on top. (Sugar-free cream cheese frosting recipe below)
This cake would usually have a whole glass of oil which I totally avoid as I don’t think it’s needed but if you want to add some, go for a healthy option such as grapeseed oil.
2 cups flour (I haven’t tried this one with almond meal yet)
2 cups sugar substitute (sweetener such as Splenda (stevia is bitter)).
1 cup low fat buttermilk
½ cup plain hot coffee
2 eggs
2 tbsp. cocoa
2 tsp vanilla extract
1 tsp baking soda
Red food colouring (optional but traditional with this cake)
Mix all by hand in a large bowl.

Carrot Cake – This cake tastes great topped with cream cheese frosting when cooled.
This cake would usually have a whole glass of oil plus half a cup of syrup. I avoid the oil in place of some almond meal and occasionally some low fat buttermilk or low fat cottage cheese works (and tastes) well.
1-2 carrots grated
2 cups of flour
1 cup of sugar substitute (sweetener such as Splenda (stevia is bitter)).
3 eggs
2 tsp baking powder
1 tsp vanilla essence
1tsp cinnamon
Hand full of walnut pieces.
Mix by hand in a large bowl and add to a lined bread pan or cake tin.

Cream Cheese Frosting – Best on Red Velvet and Carrot Cake
2 tubs 5% fat Philli cream cheese
¼ cup (or more) of sugar substitute (sweetener such as Splenda (stevia is bitter)).
2 tsp vanilla extract
Room temp, mix by hand.

Banana bread – This cake tastes great with some added coconut flakes or coconut essence.
This bread would usually have a whole glass of oil plus half a cup of butter and several bananas (3 or 4). I also avoid the oil in this bread in place of some almond meal and occasionally some low fat buttermilk or low fat cottage cheese works very well for moisture (and tastes great).
1-2 browned (aged) bananas
1 cup of flour
1 cup of sugar substitute (sweetener such as Splenda (stevia is bitter)).
2 eggs
2 tsp baking powder
1 tsp vanilla essence
1tsp cinnamon
Mix by hand in a large bowl and add to a lined bread pan

Chocolate Cake – This cake is best in 2 round cake tins (half mix in each) and then add (sugar free) chocolate frosting between when cooled as well as on top. (Sugar-free chocolate frosting recipe below)
This cake would usually have 2 whole cups of sugar, a whole glass of oil plus a whole stick of butter. I've retained some of the oil to make the cake moist and it does contain a lot of fat from the cocoa, making it one of the worst diet choices but still a lot better than the real thing and you won't notice the difference.
2 cups flour (you can skip the oil if using almond meal)
2 cups sugar substitute (sweetener such as Splenda (stevia is bitter)).
1 cup of whole milk (or low fat buttermilk)
1 espresso shot of coffee
2 eggs
3/4 cup of unsweetened cocoa
2 tsp vanilla extract
1 1/2 tsp baking soda
2 tsp baking powder
1 tsp salt
1/3 cup oil
1 glass hot water
Mix all by hand in a large bowl except the hot water which should be added last, slowly, while whisking to add air to the mix.

Chocolate Frosting – This can be poured over the cake to use as a ganache or cooled then whisked as a frosting.
1/2 cup of low fat cream
¼ cup (or more) of sugar substitute (sweetener such as Splenda (stevia is bitter)).
2 tsp vanilla extract
Cocoa powder to taste (such as 1/4 cup) or best results with some real chocolate (sugar free or a dark bittersweet).
Heat the cream, mix with a blender.

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3 years ago
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