If the phrase "diabetes friendly" dessert makes you think of sad sugar-free cookies that taste like cardboard, we have good news – times have changed and today, even if you have to watch your sugar, you can enjoy fantastic treats just like everyone else.
– There isn’t one specific diet plan or single approach to eating for managing type 2 diabetes. This means that if you want truly delicious desserts to be a part of your diet, there’s definitely a way to adapt any recipe you like to your needs – says Edwina Clark, a nutritionist from San Francisco, adding that this is especially true if you’re willing to roll up your sleeves and make a custom treat yourself.
Ideal Ratios
As a general rule, it’s recommended that people with diabetes enjoy desserts with minimal added sugars, at least five grams of protein, less than 30 grams of carbohydrates, and less than five grams of saturated fat per serving. But before you make a new dessert a part of your regular diet, you should check how well your body tolerates it.
– Blood sugar response is very individual and not always predictable. If you monitor your blood sugar, start with a small amount of dessert and check how you react before eating a larger portion. Stress, sleep, illness, and exercise can also affect your blood sugar response to a specific meal. In other words, your body’s reaction might not always be the same, so it’s smart to keep an eye on it – advises Clark, who has created desserts following these recommendations that are not only healthy, but also super tasty and extremely easy to prepare.
Protein Cheesecake with Raspberries in a Glass
The classic cheesecake in Edwina Clark’s version contains Greek yogurt and fresh cottage cheese, giving it an incredible 18 grams of protein per serving. It’s well known that protein slows the digestion of carbohydrates, helping to keep blood sugar levels stable. Traditional cheesecake is full of saturated fats and added sugars, both of which aren’t desirable for anyone, especially people with diabetes. This new version doesn’t have those problematic ingredients, is even richer in flavor, and also contains four grams of fiber beneficial for digestion and satiety.
Ingredients for four glasses:
- 2 cups low-fat cottage cheese,
- 2 teaspoons vanilla extract,
- 4 teaspoons maple syrup,
- 1/2 cup Greek yogurt,
- 2 cups frozen raspberries (thawed and drained),
- 4 graham crackers,
- a few fresh raspberries for garnish
Preparation:
1. Put the cottage cheese, vanilla, maple syrup, and Greek yogurt in a blender and blend until smooth.
2. Add the raspberries and blend until well combined.
3. Place the crackers in a zip-top plastic bag and crush them using a meat mallet.
4. Divide the cracker crumbs among four small glasses or bowls.
5. Spoon the raspberry-cheese mixture over the crackers and garnish with fresh raspberries. Chill in the fridge for at least two hours before serving.
Crispy Rice and Peanut Balls
Clark also tweaked the original recipe here to create a treat suitable for diabetics, without sacrificing flavor. Ingredients like maple syrup, vanilla extract, oat flour, and dark chocolate pair perfectly with crispy rice flakes in a dessert that won’t disrupt your blood sugar. The combination of healthy fats and protein makes this dessert ideal for diabetics who want to enjoy chocolate flavor without sending their sugar levels soaring. One serving of this treat contains only four grams of sugar, and the taste is so good that even kids won’t complain if you pop a couple of these balls into their snack box.
Ingredients for 12 balls (six servings):
- 2 teaspoons coconut oil,
- 1/2 cup peanut butter,
- 2 tablespoons maple syrup,
- 1/2 teaspoon vanilla extract,
- 2 tablespoons oat flour,
- 1/4 teaspoon salt,
- 1/2 cup rice flakes,
- 1 teaspoon coconut oil,
- 1/3 cup chocolate chips (70% cocoa, dairy-free)
Preparation:
1. Melt a tablespoon of coconut oil in the microwave for 10-20 seconds.
2. In a bowl, combine the melted coconut oil, peanut butter, maple syrup, vanilla, oat flour, and salt. Stir until combined.
3. Add the rice flakes and mix again.
4. Place parchment paper on a tray or large plate. Shape the mixture into 12 balls and place on the paper. Then chill the balls in the fridge for about an hour or until firm.
5. Put the chocolate chips and the other teaspoon of coconut oil in the microwave and heat for 20 seconds, or until the chocolate melts.
6. Dip the balls, one by one, in the chocolate and return them to the tray.
7. Refrigerate for 1 hour, or until the chocolate hardens.
Chocolate and Avocado Mousse
Here, too, Clark set the goal of limiting saturated fat and added sugar, while still creating a delicious chocolate treat packed with protein and fiber. The result is so good that no one will believe it’s actually a healthy meal.
Ingredients for four servings:
- 2 ripe avocados,
- 1/4 cup unsweetened cocoa powder,
- 1/2 teaspoon vanilla extract,
- 1/8 teaspoon salt,
- 1/4 cup maple syrup or agave nectar,
- 1/4 cup whole milk,
- 1/4 teaspoon ground cinnamon,
- 150 grams Greek yogurt
Preparation:
1. Place the avocado, cocoa powder, vanilla, salt, maple syrup, milk, and cinnamon in a food processor. Blend on high speed until you have a silky, smooth mixture.
2. Add the Greek yogurt to the avocado mixture and blend again on high speed until combined.
3. Divide the mixture into four small glasses or bowls and refrigerate until serving.
Apple Boats
Classic apple boats overloaded with sugar and no protein have been turned by Clark into a tasty, juicy, and nutrient-dense dessert. There’s much less sugar than in the classic recipe, and almond butter and Greek yogurt add healthy fats and proteins to slow the absorption of carbohydrates from the crispy crust.
Ingredients for eight servings:
- 1 piece frozen puff pastry,
- 1/2 cup almond butter,
- 1/4 cup Greek yogurt,
- 1 and 1/2 + 1 teaspoon honey,
- 3 medium apples,
- 1 teaspoon lemon juice,
- 1/2 teaspoon cinnamon,
- 2 tablespoons all-purpose flour,
- 1 teaspoon vanilla,
- 1 egg
Preparation:
1. Preheat the oven to 200°C and line a baking sheet with parchment paper.
2. Roll out the puff pastry to the size of the baking sheet and place on the parchment paper.
3. In a bowl, mix the almond butter, Greek yogurt, and 1 and 1/2 teaspoons honey. Use a spatula to evenly spread the prepared mixture over the puff pastry, leaving a 2.5 cm border uncovered.
4. Slice the apples and place them in a bowl.
5. Add the lemon juice, remaining honey, cinnamon, flour, and vanilla, and toss the bowl.
6. Arrange the apples over the almond butter mixture, and fold the uncovered edges inward to form a circle.
7. Lightly beat the egg and brush the edges of the pastry.
8. Bake for 40 minutes, or until the pastry is golden brown.
Creamy Banana Popsicle
An irresistibly tasty ice cream that also contains healthy fats, fiber, and protein: ingredients that prevent the sharp rise in blood sugar that usually happens when diabetics decide to treat themselves to dessert. But this is ice cream you can enjoy anytime you want!
Ingredients for eight popsicles:
- 1 ripe avocado,
- 4 medium ripe bananas,
- 2 cups Greek yogurt,
- 4 teaspoons honey,
- 1 teaspoon vanilla extract,
- 1/4 cup whole milk or plant-based milk of choice
Preparation:
1. Place all the ingredients in a blender and blend until smooth.
2. Divide the mixture among 8 popsicle molds and freeze until set.
3. Before serving, remove the popsicles from the freezer and let them sit at room temperature for a few minutes before taking them out of the molds.
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