Eating sweets in moderation does not have to impact health. The important thing is to watch the quantities and qualities of the ingredients. A good starting point is fruit.
Advisor: Sara Muriel, nutritionist
Recipes: Cristina Ángel, chef at Libertina
There are no completely good or bad foods, explains nutritionist Sara Muriel, so the secret to good nutrition is finding a balance. What is certain is that sugar contributes very little to the body: “We do not need sugar, but we do need carbohydrates, such as fruit,” she states. That is why the ideal dessert is one of these natural delights.
“In addition to fructose, which is the simple sugar found in fruit, it has vitamins and minerals, so they are not empty calories, as they provide nutrients,” clarifies Muriel. This is very clear to chef Vicky Acosta from the restaurant Platillos Voladores in Cali, who emphasizes that fruits are superfoods. In her restaurant, you can have an extraordinary experience thanks to a fruit resembling a red berry, similar in size to the coffee fruit, called magic fruit, which has the power to change the sense of taste so that acidity temporarily tastes sweet. Once the berry is eaten, a lime can be eaten without blinking, a lulo seems like a lulada, and passion fruit can be eaten without a pinch of sugar added, desserts that show the versatility of nature.
On the other hand, chef Cristina Ángel from the Panadería Libertina bakery in Medellín states that ingredients play a fundamental role, which Muriel and Acosta agree. “For example, it is well known that a large part of the population is sensitive to dairy and gluten. If we avoid these ingredients in our dishes, they will be healthier.”.
Option 1. Vegan fruit ice cream
2 frozen bananas
1 tsp vanilla
1/2 cup almond milk
1 tsp peanut butter
– Freeze two peeled bananas, cut into pieces, for 24 hours.
– Blend them with all the ingredients at a low speed for approximately 2 or 3 minutes, so the banana becomes creamy without any liquid remaining.
– As soon as it is creamy, serve it with a gluten-free and dairy-free brownie.
No artificial sweeteners. Includes peanuts and almonds
Bananas bring sweetness and creaminess to recipes, but also minerals such as potassium and magnesium.
Option 2. Blueberry jam
2 250g boxes of blueberries
1 tsp vanilla
1 cup water
2 tbsp organic panela
– Put all the ingredients for the jam in a pot over low heat for 30 minutes or until the blueberries are in a thick reduction. After 30 minutes, leave on low heat for 5 more minutes.
– You can enjoy it at any time of the day, but it gives a special energy boost at breakfast. Use it on gluten-free and dairy-free waffles, for example.
Option 3. French toast
1 loaf of crusty bread (gluten-free)
2 cups almond milk
1 tsp vanilla
1 tsp powdered cinnamon
– In a bowl, mix the almond milk, egg, vanilla, and cinnamon. Set aside.
– Cut the bread into thick slices and put them in the prepared mixture until each one is soaked on both sides.
– Heat a frying pan with olive or coconut oil over medium heat. As soon as it is hot, lay the slices of soaked bread in the pan. Brown for approximately one minute on each side.
-Serve with strawberries and bananas. As an option, serve with agave syrup and peanut butter.
Contains eggs and cinnamon.
Bread does not have to be eliminated from your diet if artisanal (sourdough) and wholegrain options are selected.
Eggs are a good source of protein and helps the structure and stability of dishes.