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A nutritionist advises
What about dessert? Can I eat it?
Are you a sweet tooth and often in a dilemma about whether it's healthy to eat desserts? I love them too. I often wish I had something sweet to eat after a big meal. Should I?
Janja Strašek, nutrition consultant at Terme KrkaAs I study my body's response to sweet foods, I can wholeheartedly endorse several expert sources that give the following advice on eating sweets:
- Eat dessert after a meal, not between meals.
- Keep it small and not too sweet.
- It's best if it's homemade, with natural, seasonal ingredients.
- It should not be on the menu too often – no more than 2 to 3 times a week.
- Eat dessert slowly, in small bites, savouring each bite with all your senses.
Why it is important to follow these tips
- It is better to eat dessert after a meal because the stomach is full of different foods at that time, so sugar metabolism is slower and the increase in blood sugar is relatively smaller.
- A small, not-too-sweet dessert will not increase the energy value of a meal too much. If there is only a little sweetener in the dessert - brown sugar, honey or one of the natural syrups - it won't cause your blood sugar to rise as quickly.
- And if we do eat dessert, we should choose one that contains the nutrients our bodies need.
- Why should we not eat desserts too often? Because they still contain sugar (even if you choose a healthier version of sweeteners), which is fattening and causes a spike in blood sugar levels.
- And something important! If we eat dessert slowly and follow each bite with all our senses, our brain will be satisfied very quickly, and we will only be satisfied with a small bite on special occasions.
Desserts and diabetes, weight loss and cardiovascular disease
Writing about desserts, especially desserts for patients and those who want to lose weight, is very thankless. People have different needs, metabolisms and reactions to the food we eat.
My advice to everyone is to eat desserts in moderation, and to eat them in a home-cooked way, using natural ingredients, and to pay attention to added sugar in recipes - as little as possible!
Dessert recipes
I've prepared some recipes for treats - I wish you lots of joy in preparing them. And don't forget - rather than desserts, let's sweeten our lives with beautiful experiences and exercise in nature. 😉
Dessert recipes that are also suitable for the sick and those who want to lose weight - with autumn and winter ingredients
OATMEAL AND APPLE BAKE
👤 4
Ingredients:
- 250 g oat flakes
- 30 ml yoghurt
- 50 ml skimmed milk
- 2 whole eggs and 3 egg whites
- teaspoon salt, a vanilla pod, cinnamon
- 1 kg grated peeled apples
- 2 spoons of brown sugar
- Almond flakes for decoration
Process:
Whisk together the egg yolks, yoghurt, milk, vanilla, sugar and cinnamon. Salt the egg whites and whisk them into stiff peaks, then add the flakes and the egg yolk mixture. Finally, stir in the apples.
Pour the mixture into a greased dish and bake covered in the oven at 210°C for 20 minutes, then uncover, sprinkle with a few almond flakes and bake at a lower temperature for a further 20 minutes.
MILLET PORRIDGE WITH APRICOTS
👤 10
Ingredients:
- 500 g millet
- 1.5 l milk (skimmed milk)
- 80 g butter
- 3 spoons of brown sugar
- 1 kg apricots
- Orange zest
- Lemon zest
- Cinnamon
- ½ vanilla pod
Bring the milk to the boil, add the butter, sugar, grated orange and lemon zest and chopped vanilla pod. Stir and add the washed millet. Cook slowly for half an hour. Stir occasionally. When the porridge starts to thicken, shake it into a greased baking tray. Sprinkle the sliced apricots with a little cinnamon on top. Place the baking tray in a preheated oven. Bake for 40 minutes at 160°C. Cut into pieces of any size.
STRAWBERRY CHEESECAKE
👤 10
Ingredients for the dough:
- 230 g wholemeal wheat flour, type 1100
- 3 spoons of brown sugar
- A knife tip of baking powder
- 40 g butter
- 40 g full-fat yoghurt
- 3 egg yolks
Ingredients for the filling:
- 500g curd (made from skimmed milk)
- 4 egg whites
- 1.5 tablespoons of wheat semolina
- 2 tablespoons maple syrup
- 200 g fresh strawberries
Knead the ingredients for the dough into a crumbly dough and leave it to rest in the fridge for half an hour.
Mix the curd, add the semolina, sugar and beaten egg whites. Roll out the dough and place half of it in a baking tray, spread the filling over it and cover with the other half of the dough. Bake in the oven for 40 minutes at 180°C. Clean the strawberries, mince them and pour them over the baked pie. Garnish with strawberry pieces.
500g curd (made from skimmed milk)
4 egg whites
1.5 tablespoons of wheat semolina
2 tablespoons maple syrup
200 g fresh strawberries
Sadni narastek s polnovredno moko
👤 10
Sestavine:
- 8 jajc
- 20 dag polnozrnate moke
- 20 dag moke TIP 850
- 2 jogurta (1,6 % mlečne maščobe)
- 3 žlice rjavega sladkorja
- 1 pecilni prašek
- ½ kg različnega sadja
- 1dl pomarančnega soka
- naribana pomarančna in limonina lupina
Postopek:
Cela jajca penasto umešamo, dodamo jogurt in sladkor, nazadnje počasi dodajamo moko, med katero smo zmešali pecilni prašek ter naribano limonino in pomarančno lupino. Pekač dobro namastimo, vanj stresemo testo, po vrhu pa potresemo na poljubne kose narezano sadje. V pekaču maso še nekoliko poravnamo, preden ga postavimo v pečico. Pečemo 40 minut pri temperaturi 160 °C. Pečeno prelijemo s pomarančnim sokom.
Lešnikove rezine
👤 4
Sestavine:
- 200 g pšenične moke tip 1100
- 150 g masla
- 50 g rjavega sladkorja
- sol, cimet
- 1 beljak
- 20 g lešnikov
Postopek:
Naredimo krhko testo in vanj vgnetemo cele lešnike. Oblikujemo 3 cm debel svaljek in ga postavimo za nekaj ur v hladilnik. Nato ga namažemo z beljakom in povaljamo v sladkorju. Razrežemo ga na 4 centimetre debele rezine. Zapečemo jih svetlo-rjavo pri temperaturi 200 °C.
Jabolčna pita s sojo
👤 6
Sestavine:
- 200 g pšenične moke tip 1100
- 50 g sojine moke
- ½ pecilnega praška
- 70 g medu
- 1 strok vanilje
- limonina lupina
- 70 g masla
- 1 jajce
- 1 beljak
- 2 dl mleka (1,6 % mlečne maščobe)
- 1 kg jabolk
Postopek:
Moko, sojino moko in pecilni prašek dobro premešamo. Maslo, sladkor, jajce in beljak penasto umešamo, dodamo naribano limonino lupino, nazadnje še postopoma vmešamo moko in mleko, da dobimo gladko maso. Testo vlijemo v namaščen pekač in ga prekrijemo z narezanimi jabolki. Pečemo približno 40 minut pri temperaturi 200 °C. Pečeno pito potresemo z mešanico cimeta in rjavega sladkorja.
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