Introduction
This Sugar-Free Energy Dessert is a true treasure for anyone looking to enjoy a sweet treat without added sugar. Packed with dried fruits, nuts, seeds, and a creamy cottage cheese base, this dessert is both satisfying and nutritious. Perfect as a snack or a post-workout treat, this dessert provides natural energy and essential nutrients without compromising on flavor.
Ingredients
- Assorted dried fruits (about 1 cup) – dried cranberries, apricots, plums, and raisins
- 2 tablespoons fast-dissolving gelatin (20g)
- 1/2 cup walnuts (60g)
- 1/2 cup peanuts (70g)
- 1/2 cup pumpkin seeds (70g)
- 1 1/2 cups cottage cheese (360g)
- 1/3 cup yogurt (80g)
Preparation
Step 1: Preparing the Dried Fruits
- Soak the Fruits: Start by soaking the assorted dried fruits in water for about 15 to 20 minutes. This helps to hydrate the fruits and remove any preservatives.
- Dry the Fruits: After soaking, place the fruits on a paper towel to dry. Cover them with another towel and let them air dry.
- Cut the Fruits: Once dry, cut the fruits into smaller pieces to make them easier to incorporate into the dessert.
Step 2: Dissolving the Gelatin
- Prepare Gelatin: While the fruits are drying, dissolve 2 tablespoons (20g) of fast-dissolving gelatin in 100g of water. Stir until fully dissolved and set aside.
Step 3: Roasting the Nuts
- Roast the Nuts and Seeds: In a dry pan, roast the walnuts, peanuts, and pumpkin seeds over medium heat. Stir and toss them occasionally to ensure even roasting and to prevent burning.
- Cool the Nuts: Once roasted, set the nuts and seeds aside to cool.
Step 4: Combining Cottage Cheese and Yogurt
- Mix Cottage Cheese and Yogurt: In a large bowl, combine 1 1/2 cups (360g) of cottage cheese with 1/3 cup (80g) of yogurt. Use a hand blender to blend until the mixture is smooth and creamy.
Step 5: Incorporating Gelatin
- Melt the Gelatin: Reheat the gelatin mixture slightly if it has begun to set.
- Combine with Cheese Mixture: Take about two tablespoons of the cheese-yogurt mixture and stir it into the melted gelatin.
- Blend Together: Pour this gelatin-cheese mixture back into the bowl with the remaining cheese-yogurt mixture. Blend thoroughly using the hand blender to ensure the gelatin is well incorporated and will help bind the dessert.
Step 6: Mixing Fruits, Nuts, and Seeds
- Combine Everything: Add the dried fruits, roasted nuts, and pumpkin seeds to the cheese-gelatin mixture. Use a ladle to mix everything together until all ingredients are evenly distributed.
Step 7: Shaping the Mixture
- Prepare for Shaping: Scoop the mixture onto a sheet of saran wrap.
- Shape into a Log: Shape the mixture into a thick line along the length of the wrap.
- Roll and Seal: Roll the saran wrap tightly, similar to how you would roll sushi, to form a tube-like shape. Twist the ends of the wrap tightly to secure the shape.
Step 8: Chilling in the Refrigerator
- Refrigerate: Place the wrapped dessert in the refrigerator for about 2 hours to allow it to set firmly.
Step 9: Unwrapping and Slicing
- Unwrap the Dessert: Once the dessert has set, remove it from the refrigerator and carefully unwrap the saran wrap.
- Slice and Serve: Slice the dessert into individual portions. Each slice provides a perfect balance of fiber, protein, natural sugars, and healthy fats.
Nutrition Information
- Servings: 10 slices
- Calories per serving: 150 kcal
- Total Fat: 10g
- Saturated Fat: 2g
- Cholesterol: 25mg
- Sodium: 80mg
- Total Carbohydrates: 12g
- Dietary Fiber: 3g
- Sugars: 9g (natural from fruits)
- Protein: 6g
Conclusion
This Sugar-Free Energy Dessert is a delicious, healthy way to satisfy your sweet tooth without any added sugars. The combination of dried fruits, nuts, and cottage cheese creates a nutritious treat that is perfect for a quick energy boost. Easy to prepare and even easier to enjoy, this dessert is a must-try for anyone looking to maintain a healthy lifestyle. Enjoy the natural sweetness and rich flavors in every bite!
