On days when the weather is very hot, our body looks for sweet flavors that cool us down and, preferably, without a lot of calories, so that we can metabolize them without gaining weight.
The clinical dietitian-nutritionist Cleo Dimitriadou suggests four light recipes for easy ice creams and granitas, with low fat, no sugar and gluten, and a significant concentration of protein. It is made in minutes, used by everyone and covers the ideal cool snack of the day.
Chocolate ice cream
Materials:
1 slice of flair cottage cheese
1/2 cup skim milk (or almond milk)
1 teaspoon spoon of unsweetened cocoa
1 teaspoon stevia or other sweetener (in the amount according to our taste preferences)
Implementation:
Mix all the ingredients in a blender until the mixture becomes homogeneous and put it in ice boxes.
After it freezes (after at least an hour), put as many ice cubes as we want to use in the blender for the best texture.
Nutritional Analysis:
energy: 330 kcal
protein: 38 gr
carbohydrates: 24 gr
fat: 5 gr (saturated 4 gr)
Yoghurt granita with strawberries and sugar-free jam
1 low-fat yogurt
1/2 cup strawberries
¼ cup unsweetened strawberry jam
Implementation:
Cut the strawberries into pieces (or puree them as you like) and mix all the ingredients.
Place in granita containers and store in the freezer. They take 4-5 hours to prepare.
Alternatively, divide the mixture into an icebox and insert toothpicks, making lollipops.
Calories: the whole mixture gives us about 300 calories. In classic plastic cases, about 8 granitas come out, ie 37 calories. If we put them in different containers, we divide 300 by their number.
Yoghurt granita with watermelon or melon and sweetener (or stevia)
1 low-fat yogurt
1 1/2 cups watermelon or cantaloupe
sugar substitute or stevia
Implementation:
Remove the seeds from the fruit and puree. Mix all the ingredients and before adding the sweetener, taste it, because it is not necessary.
Put in the cases and follow the steps as in the first recipe.
Calories: the whole mixture gives us about 220 calories. In classic plastic cases, about 8 granitas come out, ie 27 calories. If we put them in different containers, divide 220 by their number.
Banana-chocolate yogurt granita
1 low-fat yogurt
2 bananas
3 tsp. of cocoa soup
1 vanilla
sugar substitute or stevia
Implementation:
Mash the bananas and mix all the ingredients in the mixer. Optionally, add a little sweetener if the mixture doesn’t seem sweet.
Put in the cases and follow the steps as in the first recipe.
Calories: the whole mixture gives us about 400 calories. In classic plastic cases, about 8 granitas come out, ie 50 calories. If we put them in different containers, we divide 400 by their number.
Cleo Dimitriadou, Clinical dietitian-nutritionist, Msc
Food in Psychology Coaching
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