Pleasure without guilt: 4 recipes for protein -based health desserts

Pleasure without guilt: 4 recipes for protein -based health desserts

It is generally accepted that a healthy diet means a total abstinence of sweets and pastries. In fact, this is not quite true, because there are many delicious and healthy dessert recipes that will not harm your figure. An expert shared a few: they are not only weak in calories, but also superprotein!

Pleasure without guilt: 4 recipes for protein -based health desserts

DianeNikitine
nutritionist and expert in the international company Coral Club

What is protein and why is it necessary?

Proteins, also called proteins (in Greek “first place”), are organic compounds made up of long chains of amino acids linked to each other by peptide links.

They constitute the foundation of our DNA, the building material of the cells of the body and the basis of the synthesis of enzymes, hormones and the proper functioning of the immune system. Proteins represent approximately 10 % of the total mass of our cell (as a comparison, 80 % of the cellular volume consists of water), without them, no process in the body is possible.

Proteins are in almost all organs and tissues: 40 to 50 % are in the muscles (in case of protein deficiency, muscle tissue is destroyed and sarcopenia is developing), 20 % in bones and cartilage ( Protein deficiency has a greater impact on the development of osteoporosis.

The skin, hair and nails contain keratin protein (it is neither digested nor absorbed in the intestines). In other words, proteins are necessary for absolutely everyone and at any age, which is why daily physiological needs are 0.8 to 1 g/kg and, in the event of intense physical activity, from 1.5 to 2 g/kg.

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The basic rule for consuming proteins is to combine vegetable and animal proteins in a 50/50 ratio. Animal proteins are considered to be complete and contain all essential amino acids. Vegetable proteins are incomplete because they do not contain or contain insufficient quantities of one or more essential amino acids.

To fully absorb food proteins, it is preferable to use supplements in the form of protein, enzymes and amino acids, and better still, to add them to your usual dishes and desserts.

What to look for when choosing protein

  • Lactoserum milk protein (not suitable for lactose intolerant people or allergic to milk proteins): it is quickly digested, contains a full range of amino acids (compared to plant amino acids) and is rich in BCAA (acids branched chain amino). Suitable for post-training and muscle development.

  • Optimal protein content per portion: generally between 20 and 30 g.

  • Low in sugar and additives: Avoid foods containing added sugar, artificial sweeteners and unnecessary additives (such as dyes and preservatives).
  • Quality and origin of raw materials: Choose trusted brands that provide information on the sources of their raw materials and their production processes. Certifications such as GMP (Good Manufacturing Practice) can be used as an additional quality indicator.

Protein dessert recipes

Homemade protein ice cream

Ingredients:

  • 2 ripe bananas;
  • 1 cup of Greek yogurt/coconut;
  • 1 to 2 portions of protein powder (vanilla, strawberry, chocolate, etc.);
  • 1 to 2 tablespoons of honey or maple syrup (to taste);
  • For decoration according to your desires: berries, almond petals, chocolate chips, coconut flakes and more.

Preparation:

Mix the pre-chopped and frozen bananas, the Greek/coconut yogurt, protein powder, honey (or maple syrup) in a mixer.

Beat all the ingredients at high speed until you get a smooth and creamy consistency. Pour the mixture into ice molds and place in the freezer for 4 to 6 hours until the ice is frozen.

Before serving, if you wish, decorate the ice with berries, almonds, chocolate chips or coconut shavings and other useful decorations.

Green smoothie with protein

Ingredients:

  • 1 cup of fresh spinach;
  • 1/2 lawyer;
  • 1 Lactoserum protein measurement;
  • 1 cup of almond milk or coconut water;
  • 1 green apple (optional, for sweet)

Preparation:

Mix all the ingredients in a mixer until smooth. Serve with pieces of fresh fruit.

Protein pancakes

Ingredients:

  • 1 banana;
  • 2 eggs;
  • 1 Lactoserum (or vegetable protein) protein measurement;
  • 1 tsp. chemical yeast;
  • A pinch of salt;
  • Cinnamon (optional);
  • Frying oil (coconut, ghee or avocado oil is ideal because they have a high smoke point).

Preparation:

In a deep bowl, crush the banana well, add the eggs and stir until smooth consistency. Stir in proteins, baking powder, salt and cinnamon. Heat a pan over medium heat and add a little oil.

Pour the dough into the pan and cook until it is golden, about 2-3 minutes on each side. Serve the pancakes with honey, coconut yogurt or fresh fruit.

Shake Protein

Ingredients:

  • 1 Lactoserum protein measurement (for example, chocolate flavored);
  • 1/2 lawyer;
  • 100 ml of coconut milk;
  • 100 ml of water.

Preparation:

Mix all the ingredients in a mixer and beat until smooth.



Source: The Voice Mag

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