Eating sugar-free doesn’t mean sacrificing taste or indulgence. This sugar-free energy dessert is not only delectable but also packs a powerful nutritional punch. Combining a variety of dried fruits, nuts, seeds, and creamy dairy, it’s a treat that delivers natural sweetness and energy without any added sugar. Whether you’re looking for a quick snack or a post-workout pick-me-up, this dessert is a fantastic option. Let’s dive into the details and learn how to create this wholesome treat.
Ingredients
For the Dessert:
- Assorted dried fruits (approximately 130g) – Dried cranberries, apricots, plums, and raisins
- 20g of fast-dissolving gelatin
- 50g of walnuts
- 50g of peanuts
- 50g of pumpkin seeds
- 350g of cottage cheese
- 80g of yogurt
Directions
Step 1: Preparing the Dried Fruits
Start by soaking the assorted dried fruits in water for about 15 to 20 minutes. This helps wash out any preservatives and hydrates the fruits slightly. Once soaked, place the fruits on a paper towel to dry and cover them with another towel. Let them air dry. Once dry, cut the fruits into smaller pieces to make them easier to incorporate into the dessert.
Step 2: Dissolving the Gelatin
While the fruits are drying, dissolve 20g of fast-dissolving gelatin in 100g of water. Stir to combine and set this mixture aside.
Step 3: Roasting the Nuts
In a pan, roast the walnuts, peanuts, and pumpkin seeds. Stir and toss them occasionally to prevent burning. Once roasted, set the nuts aside to cool.
Step 4: Combining Cottage Cheese and Yogurt
In a large bowl, combine 350g of cottage cheese and 80g of yogurt. Using a hand blender, mix them thoroughly until you achieve a smooth consistency.
Step 5: Incorporating Gelatin
Melt the gelatin mixture that you set aside earlier. Take about two tablespoons of the cheese-yogurt mixture and stir it into the liquefied gelatin. Pour this gelatin-cheese mixture back into the bowl with the remaining cheese-yogurt mixture. Blend it again with the hand blender to ensure the gelatin is fully incorporated and binds everything together.
Step 6: Mixing Fruits, Nuts, and Seeds
Add the dried fruits, roasted nuts, and pumpkin seeds to the cheese and gelatin mixture in the bowl. Use a ladle or spoon to mix them thoroughly until all the ingredients are evenly combined.
Step 7: Shaping the Mixture
Carefully scoop the mixture onto a sheet of saran wrap. Shape the mixture into a thick line along the length of the wrap. Roll the saran wrap, similar to how you would roll sushi, to create a tube-like shape. Twist the ends of the saran wrap tightly to ensure the mixture holds its shape.
Step 8: Chilling in the Refrigerator
Place the wrapped mixture in the refrigerator for approximately 2 hours to allow it to set and firm up.
Step 9: Unwrapping and Slicing
Once the dessert is ready, remove it from the refrigerator and unwrap the saran wrap. Slice the dessert into individual portions. Each slice is packed with fiber, protein, natural sugars, and essential fats, making it a wholesome and satisfying snack.
Serving Suggestions
This sugar-free energy dessert is versatile and can be enjoyed in many ways:
- On-the-go Snack: These slices are perfect for an energy boost during the day, whether you’re at work, school, or on a hike.
- Post-Workout Treat: With its combination of protein, fats, and natural sugars, this dessert is ideal for replenishing energy after a workout.
- Breakfast Option: Pair a slice with your morning coffee or tea for a nutritious start to your day.
- Incorporate into Smoothies: Add small chunks to a smoothie for added texture and nutrition.
Cooking Tips
- Hydrate the Fruits Well: Soaking the dried fruits helps ensure they are soft and easier to incorporate into the dessert. This also removes excess preservatives.
- Smooth Consistency: When blending the cottage cheese and yogurt, make sure to blend thoroughly for a smooth consistency that will help bind the dessert together.
- Customize the Nuts and Seeds: Feel free to swap out the walnuts, peanuts, or pumpkin seeds for other nuts or seeds like almonds, cashews, or sunflower seeds for variation.
- Chill for Best Results: Allowing the dessert to chill for a few hours is crucial for it to set properly and hold its shape when sliced.
Nutritional Benefits
This sugar-free energy dessert offers a variety of nutritional benefits:
- Dried Fruits: Packed with natural sugars, fiber, vitamins, and antioxidants, dried fruits like cranberries, apricots, and raisins provide a natural energy boost.
- Nuts and Seeds: Walnuts, peanuts, and pumpkin seeds are high in healthy fats, protein, and essential minerals like magnesium, which are great for heart health and energy.
- Cottage Cheese and Yogurt: These dairy products provide a rich source of protein and calcium, which help support muscle recovery and bone health.
Dietary Information
This dessert can be modified to suit various dietary needs:
- Dairy-Free Option: Use dairy-free yogurt and substitute cottage cheese with a plant-based alternative such as cashew cheese or tofu.
- Nut-Free Option: If you have a nut allergy, replace the nuts with seeds such as sunflower seeds, or skip them entirely.
- Vegan Option: To make this dessert fully vegan, substitute all dairy ingredients with plant-based alternatives like coconut yogurt and almond-based cheeses.
Nutritional Facts (per serving)
- Calories: 220
- Protein: 8g
- Fat: 15g
- Carbohydrates: 18g
- Fiber: 5g
Storage
This dessert is perfect for making ahead or storing for later:
- Room Temperature: Store the dessert in an airtight container at room temperature for up to 3 days.
- Refrigeration: For longer storage, refrigerate the dessert for up to 1 week. Be sure to let it come to room temperature or chill it slightly before serving for the best texture and flavor.
- Freezing: This dessert can be frozen for up to 1 month. Wrap each portion tightly in plastic wrap or foil before freezing. When ready to enjoy, thaw at room temperature.
FAQs
Can I use other fruits in the dessert?
Yes, you can substitute the dried fruits with other options like figs, dates, or apples. Keep in mind that different fruits have varying moisture content, so adjust the amount of gelatin if necessary.
Can I skip the nuts and seeds?
If you prefer a nut-free or seed-free dessert, you can skip the nuts and seeds altogether or replace them with dried fruits for added texture.
How can I make the dessert sweeter?
While this dessert is naturally sweet from the dried fruits, you can add a small amount of stevia, erythritol, or another sugar substitute if you prefer a sweeter treat.
Can I make the dessert ahead of time?
Yes, this dessert can be made ahead of time and stored in the refrigerator for several days. It’s a great make-ahead option for busy weeks.
Conclusion
Eating sugar-free doesn’t mean sacrificing taste or enjoyment. This sugar-free energy dessert proves that you can indulge in a delicious treat while staying true to your sugar-free lifestyle. With a delightful combination of dried fruits, nuts, seeds, and creamy goodness, this dessert is a treasure trove of nutrition and flavor. Perfect for a quick snack or a post-workout boost, this dessert will keep you energized and satisfied throughout the day. Enjoy!