Lean desserts to enjoy this festive season

Chocolate Applesauce Brownies

 Ingredients

2 Granny Smith apples, peeled and cubed

30 ml Water

80 g (250 ml) Oats, raw

4 scoops (100 ml) Slender Wonder Chocolate Protein Plus or another lean protein shake

40 ml Cocoa powder (unsweetened), divided

20 ml Slender Wonder or other Sweetener

10 ml Baking powder

Pinch of salt

40 ml Peanut butter, sugar-free (optional)

2 Egg yolks, whisked

30 ml Water

4 ml Vanilla essence

4 Egg whites

Method

Applesauce

  1. Place the apple pieces and water in a small saucepan over medium-low heat.
  2. Cook and stir occasionally, until the apples are soft.
  3. Cool slightly and purée.

Brownie

 Preheat the oven to 180ºC.

  1. Pulse or blend the oats in a food processor until the flakes are half their original size.  Start on a low speed and gradually increase.
  2. Spray a non-stick pan (30 cm x 30 cm) with non-stick cooking spray.  Alternatively, place parchment paper in the pan and spray with non-stick cooking spray.
  3. Sift the Protein Plus powder, 30 ml cacao powder, sweetener, baking powder, and salt twice to allow air to flow through the dry ingredients. Add the oats into the Protein Plus mixture and combine.
  4. Use an electric mixer to combine the Applesauce and peanut butter.  Add the egg yolk, water, and vanilla essence and mix well.
  5. Combine the dry ingredients with the Applesauce mixture.
  6. In a clean glass or metal bowl, whisk the egg whites until medium-stiff peaks form.
  7. Using a metal spoon, fold the egg whites into the Applesauce mixture.  Don’t overmix. Keep it as light as possible.
  8. Pour the mixture into the pan.
  9. Bake for 15 – 18 minutes until a crust starts to form.
  10. Cool down.
  11. Dust with 10 ml cacao.
  12. Cut into slices.
  13. Garnish with fresh berries or fruit and mint leaves.

Tips

One large apple will yield a scant ½ cup of applesauce.

For added fiber, grate the skin off the apple and add it into the mixture together with the applesauce.

Bake in individual cupcake papers or a muffin pan for a different look.

These brownies can be frozen and enjoyed later.

Serves 2.

 

Pavlova with Fresh Fruit

 Ingredients

4 Egg whites, room temperature

2 ml Vanilla extract1

1 ml Cream of tartar

Pinch of salt, plain

30 ml Slender Wonder or another sweetener

10 ml Coffee Mixture (instructions below)

Brown food coloring

Method

Coffee mixture

  1. Prepare the Coffee Mixture by adding 5 ml coffee granules to 15 ml boiling water.
  2. Use 5 ml of the Coffee Mixture to flavor the meringues.

Meringues

  1. Preheat the oven to 120ºC.
  2. Line a baking tray with parchment paper and spray with non-stick cooking spray.
  3. In a very clean and dry glass or metal bowl, combine the egg whites, vanilla, coffee mixture, brown food coloring, cream of tartar, and salt.
  4. Beat on medium-high adding a teaspoon of sweetener at a time.  Beat until stiff peaks form and the mixture becomes somewhat glossy.
  5. On the baking sheet, spoon or pipe the mixture into one large or a few smaller, individual meringues.
  6. Bake for 20 minutes at 120ºC.  Reduce the oven temperature to 100ºC and continue to bake for another 15 minutes, until the meringue is crisp and the tips are just starting to brown.  Smaller meringues will take less time. Turn the oven off and leave the meringues inside for 2 hours or longer to cool down.
  7. Remove carefully from the parchment paper.
  8. Top with ½ serving of fresh fruit.  Remove excess moisture from the fresh fruit with a kitchen paper towel prior to placing it on the meringues.
  9. Serve immediately to prevent the meringues from becoming soggy.

Tips to make the perfect meringues

  • Beat the mixture to stiff peak stage.
  • The oven needs to be at a low temperature.
  • Allow the meringue to remain in the oven after baking to help it dry out.
  • Avoid making meringues on a humid day.

Serves 2.

 

Creamy Berry and Peach Delight

Ingredients 

200g of Frozen Berry Mix (Mulberries, strawberries, raspberries, blackberries, blueberries – directions below)

300 ml Clear, Sugar-free fizzy drink eg. sprite zero

2 ml Slender Wonder or another sweetener to taste (optional)

200g Dessert peaches (Or cling peaches / white peaches)

500 ml plain fat-free yogurt

Fresh mint to garnish

Method

Day 1

  1. Drain the fat-free yogurt overnight, using a coffee filter or muslin cloth.
  2. Prepare the Frozen Berry Mix (directions below)
  3. Place a clean, empty baking tray or another dish with a large, flat base in the freezer.

Day 2

  1. Blend the frozen berries and sugar-free drink in a food processor until smooth.  Place the berry mixture on the very cold baking sheet and return to the freezer.
  2. Cool the serving glasses down in the freezer.
  3. Preheat the oven grill.  Sprinkle the cut side of the peach half with the sweetener.  Grill until slightly caramelized.
  4. Scrape the frozen berry mixture with a fork to loosen the ice crystals and form slush (similar to a sorbet consistency).
  5. Layer the ingredients as follows in the serving glass: slush, yogurt, and grilled peach.
  6. Garnish with mint.  Serve immediately.

Method   Frozen Berry Mix

  1. Gently rinse, dry, and hull the berries.  Leave small berries whole and cut the larger berries into halves or quarters.  Weigh to yield the desired serving size(s).
  2. Spray a non-stick baking sheet with non-stick cooking spray or line with parchment paper.  Spread the berries on the baking sheet in a single layer, not touching one another.  Sprinkle with sweetener.  Freeze the fruit, uncovered, for 2 hours.  This step ensures that the berries will remain separate once frozen.
  3. Transfer the frozen berries to containers or heavy, plastic bags suitable for the freezer. Label and date the bags or containers.
  4. Store the frozen berries in the freezer for up to 6 months.

Serves 2.

 

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