Foods such as cocoa, oats, bananas and nuts are tasty, versatile and also promote pleasure and well-being, helping to control hunger and the desire to eat sweets, making them great options for not ruining your diet.
Furthermore, low-calorie fruits, such as strawberries and kiwi, are also good options for maintaining a balanced diet, as they are rich in water and fiber that promote satiety and reduce the desire to eat throughout the day. Discover other low-calorie fruits to include in your diet.
Below we suggest some healthy and fitness sweets to avoid ruining your diet:
1. Date and cocoa truffles
This recipe is a great way to satisfy your sweet tooth without ruining your diet, as it contains natural date sugar, but also has good amounts of fiber and protein that help regulate hunger throughout the day.
Ingredients:
- 1 cup of date tea;
- 1 cup of whole, sugar-free peanut butter;
- 2 tablespoons of unsweetened cocoa powder.
Preparation mode:
Remove the pits from the dates and soak them in water for 20 minutes. Drain the dates. Place the dates together with the other ingredients in a blender or processor until the mixture has the consistency of a paste. Place in the freezer for 15 minutes and roll up the brigadeiros. This recipe yields 10 servings.
2. Mango chia pudding
Because it has great amounts of fiber and protein, chia is a great seed for regulating your appetite. Mango is a good source of natural sugar and, therefore, this tasty and low-calorie recipe is a good option to avoid ruining your diet.
Ingredients:
- 200 ml of coconut milk;
- ½ medium mango cut into large cubes;
- Juice of ½ lemon;
- 2 tablespoons of chia seeds;
- 1 dessert spoon of honey.
Preparation mode:
Place half the amount of mango, honey and lemon juice in a blender, blend until it reaches a puree consistency and reserve in a jar. In a bowl, mix the coconut milk with the chia well. Gently pour this mixture over the mango puree. To finish, decorate the pudding with the other half of the chopped mango. Cover the pot and refrigerate for at least 2 hours and serve. The recipe yields 4 servings.
3. Banana biomass brigadeiro
This recipe is a good suggestion to avoid spoiling your bedtime, as cocoa helps with well-being and also quenches the desire to eat chocolate. Green banana biomass is rich in fiber that helps control hunger, reducing the desire to eat sweets. Find out how banana biomass helps reduce the desire to eat sweets.
Ingredients:
- 1 cup of green banana biomass tea;
- 2 spoons of cocoa powder;
- 1 dessert spoon of powdered sweetener;
- 2 tablespoons of coconut oil.
Preparation mode:
In a pan, mix all the ingredients and heat over low heat, stirring constantly until the texture is less consistent, to be eaten with a spoon or more consistent, if you wish to roll it up. Wait for it to cool and serve. This recipe yields 6 servings.
4. Sweet potato and cocoa mousse
This mousse is a great option for eating sweets without ruining your diet, as sweet potatoes are rich in water and fiber, important for controlling hunger, and cocoa is rich in tryptophan, which promotes a feeling of well-being.
Ingredients:
- 70 g of sweet potatoes;
- 30 g of 70% chocolate;
- 1/2 dessert spoon of powdered sweetener;
- 1 cup of water;
- 30ml vegetable milk (coconut, almonds, oats).
Preparation mode:
Peel the sweet potato and cut into cubes. In a pan, boil the water and add the potato, cook for 10 minutes or until the sweet potato is soft. Drain the sweet potato and let it cool. Melt the chocolate in a bain-marie or microwave and set aside. Place the sweet potato in a food processor and blend until it obtains a puree texture. Add the vegetable milk, sweetener and melted chocolate to the mixture and beat a little more until it becomes a cream. Distribute the mousse in a glass and refrigerate for 4 hours before serving.
5. Banana and strawberry sorbet
Strawberries are rich in water and fiber, helping to control appetite, in addition to being low in calories, making them a great option for those who want to eat sweets without ruining their diet.
Ingredients:
- 1 cup of silver banana, cut into slices;
- 1 cup of fresh strawberries;
- 1 tablespoon of chia;
- 1 sliver of fresh ginger;
- Fresh basil leaves to taste.
Preparation mode:
Place the frozen bananas and strawberries in a food processor or mixer and blend until it reaches a consistency similar to ice cream. Add the basil leaves and ginger and beat for another 1 minute. Transfer the sorbet to individual bowls, sprinkle with chia seeds to decorate and serve. The recipe yields 2 servings.
6. Functional brownie
This recipe is a great choice to avoid ruining your diet when you have a craving for sweets, as oats have great amounts of fiber, which helps balance hunger and the desire to eat.
Ingredients:
- 1 large sweet potato;
- ½ cup of oat tea;
- 2 cups of water;
- 3 tablespoons of cocoa powder;
- Dates to taste;
- 1 teaspoon of coconut oil;
- ½ cup of pecan tea;
- ½ cup of almonds;
Preparation mode:
Preheat the oven to 200 ºC. Peel the sweet potato and chop into large cubes. Place the potato in a pan with water and cook over medium heat until soft. Drain the water and wait for it to cool. Place the sweet potato and the rest of the ingredients in a processor and blend until the dough is homogeneous. Transfer the dough to a baking tray greased with coconut oil and bake for 20 to 25 minutes. Wait for it to cool and serve. The recipe yields 4 servings.
7. Passion fruit mousse
Passion fruit is a fruit rich in vitamins and has very few calories, in addition to having excellent amounts of water and fiber, as it helps balance hunger and the desire to eat. Discover other low-calorie fruits.
Ingredients:
- 1 pot of skimmed yogurt;
- 1/2 large fresh passion fruit;
- 1 silver or dwarf banana.
Preparation mode:
Cut the banana into slices and place in the freezer for 5 hours. Place the yogurt in the freezer for 25 minutes. Place the yogurt, banana and fresh passion fruit pulp in a blender or processor, blend well until it reaches a consistency similar to ice cream and serve.
8. Fruit and coconut water popsicle
This simple, easy-to-make and refreshing recipe is rich in fiber and water that help control hunger throughout the day. Furthermore, it is a low-calorie recipe and therefore does not ruin your diet.
Ingredients:
- 200 ml of coconut water;
- 6 strawberries;
- 1 chopped kiwi.
Preparation mode:
Wash the fruits well and peel the kiwi. Chop the fruits and distribute them in equal portions into 6 popsicle molds. Add the coconut water to the molds, insert the popsicle sticks and place in the freezer for approximately 2 hours. Remove the popsicle from the mold and serve.
Check out nutritionist Tatiana Zanin for some tips to avoid ruining your diet:
