Pumpkin soufflé
©kiwihealthy
Ingredients:
- pumpkin – 200 g
- medium apples – 3 pcs.
- natural yogurt – 200 g
- milk – 150 ml
- gelatin – 10 g
- honey - optional
- vanillin - to taste
KBJU per 100 grams: 53.81 / 2.51 / 1.13 / 8.61
How to cook?
- Soak the gelatin in milk according to the instructions on the gelatin package.
- Cut the pumpkin into small pieces, chop the apples quite large. Place the pumpkin and apples on a baking sheet and bake at 200 degrees.
- After 20 minutes, remove the apples, return the pumpkin to the oven and bake for another 20-30 minutes until soft.
- Peel the apples and place in a blender bowl. Also peel the pumpkin if you have not done so before and add to the apples. Place yogurt in a blender bowl and mix everything.
- Heat the milk and gelatin until the gelatin dissolves, but do not bring to a boil. Add milk and vanilla to the fruit mixture and whisk for 2 minutes.
- Pour the mixture into the mold and leave in the refrigerator for 4-5 hours.
Curd dessert with strawberries
©kiwihealthy
Ingredients:
- strawberries (can be frozen) – 100 g
- agar-agar – 1/3 tsp.
- whipping cream – 90 g
- cottage cheese 0% – 300 g
- agave syrup or honey – 20 g
KBJU per 100 grams: 84.51 / 10.39 / 1.83 / 6.45
How to cook?
- Pre-defrost frozen strawberries and puree with an immersion blender until smooth.
- Add agar-agar to the strawberries and stir. Bring the strawberry mixture to a boil and simmer, stirring constantly, for 2 minutes.
- Mix the cream and cottage cheese in a bowl and puree with an immersion blender. Add agave syrup or honey and blend again.
- Add the cooled strawberry mixture to the curd mass and beat the resulting mass with a blender with a whisk or mixer. Beat for 2 minutes.
- Place the mixture in the refrigerator for 30-40 minutes. Once cooled, beat for another 3 minutes.
- Place in bowls and refrigerate for 1 hour or serve immediately.
Apple dessert
©recepty_strojnosti
Ingredients:
- apples - to taste
- strawberries - to taste
- seeds - to taste
- peanut butter - to taste
- ready-made confectionery “eyes” – optional
How to cook?
- Cut the apples into the desired shape and brush with peanut butter.
- Add strawberry slices, insert seeds and decorate with confectionery eyes.
Vegetarian chocolate mousse
©recepty_strojnosti
Ingredients:
- coconut oil – 3 tbsp. l.
- avocado – 1 pc.
- cocoa powder – 4 tbsp. l.
- dates – 5 pcs.
- Agave syrup – 2 tbsp. l.
- vanilla extract – ½ tsp.
KBJU per 100 grams: 344 / 5.1 / 21.3 / 33.9
How to cook?
- Soak the dates in warm water for at least 3 hours and then blend in a blender until smooth. If the consistency doesn’t quite suit you, then add a little boiled warm water.
- Melt the coconut oil in a double boiler until it becomes liquid.
- Combine coconut oil, agave syrup, avocado pulp, cocoa powder, chopped dates and vanilla extract in a blender until smooth.
- Place the mousse in bowls and decorate as desired.
Yogurt ice cream with mango and tangerine
©recepty_strojnosti
Ingredients:
- tangerine – 3 pcs.
- mango – 1 pc.
- Greek yogurt – 120 g
- maple syrup – 1 tsp.
- cinnamon powder – 1 pinch
KBJU per 100 grams: 64.6 / 3.2 / 1.5 / 9
How to cook?
- Peel the tangerines and divide into slices. Cut the mango pulp into cubes. Place the fruit in the freezer for 2 hours.
- Place yogurt and frozen fruit in a blender. Beat until smooth.
- Add cinnamon and maple syrup, place in suitable cups and serve.
Recipe: Curd soufflé in the microwave. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Curd soufflé in the microwave.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 112.3 kcal | 1684 kcal | 6.7% | 6% | 1500 g |
| Squirrels | 11.3 g | 76 g | 14.9% | 13.3% | 673 g |
| Fats | 4.9 g | 56 g | 8.8% | 7.8% | 1143 g |
| Carbohydrates | 5.9 g | 219 g | 2.7% | 2.4% | 3712 g |
| Water | 13.6 g | 2273 g | 0.6% | 0.5% | 16713 g |
| Ash | 0.203 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 52.9 mcg | 900 mcg | 5.9% | 5.3% | 1701 g |
| Retinol | 0.046 mg | ~ | |||
| beta carotene | 0.011 mg | 5 mg | 0.2% | 0.2% | 45455 g |
| Vitamin B1, thiamine | 0.013 mg | 1.5 mg | 0.9% | 0.8% | 11538 g |
| Vitamin B2, riboflavin | 0.09 mg | 1.8 mg | 5% | 4.5% | 2000 g |
| Vitamin B4, choline | 51.08 mg | 500 mg | 10.2% | 9.1% | 979 g |
| Vitamin B5, pantothenic | 0.265 mg | 5 mg | 5.3% | 4.7% | 1887 |
| Vitamin B6, pyridoxine | 0.028 mg | 2 mg | 1.4% | 1.2% | 7143 g |
| Vitamin B9, folates | 1.424 mcg | 400 mcg | 0.4% | 0.4% | 28090 g |
| Vitamin B12, cobalamin | 0.106 mcg | 3 mcg | 3.5% | 3.1% | 2830 g |
| Vitamin D, calciferol | 0.448 mcg | 10 mcg | 4.5% | 4% | 2232 g |
| Vitamin E, alpha tocopherol, TE | 0.122 mg | 15 mg | 0.8% | 0.7% | 12295 g |
| Vitamin H, biotin | 4.11 mcg | 50 mcg | 8.2% | 7.3% | 1217 g |
| Vitamin K, phylloquinone | 0.1 mcg | 120 mcg | 0.1% | 0.1% | 120000 g |
| Vitamin RR, NE | 0.7326 mg | 20 mg | 3.7% | 3.3% | 2730 g |
| Niacin | 0.035 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 28.49 mg | 2500 mg | 1.1% | 1% | 8775 g |
| Calcium, Ca | 11.19 mg | 1000 mg | 1.1% | 1% | 8937 g |
| Magnesium, Mg | 2.44 mg | 400 mg | 0.6% | 0.5% | 16393 g |
| Sodium, Na | 27.27 mg | 1300 mg | 2.1% | 1.9% | 4767 g |
| Sera, S | 35.81 mg | 1000 mg | 3.6% | 3.2% | 2793 g |
| Phosphorus, Ph | 39.1 mg | 800 mg | 4.9% | 4.4% | 2046 g |
| Chlorine, Cl | 31.74 mg | 2300 mg | 1.4% | 1.2% | 7246 g |
| Microelements | |||||
| Iron, Fe | 0.509 mg | 18 mg | 2.8% | 2.5% | 3536 g |
| Yod, I | 4.07 mcg | 150 mcg | 2.7% | 2.4% | 3686 g |
| Cobalt, Co | 2.035 mcg | 10 mcg | 20.4% | 18.2% | 491 g |
| Manganese, Mn | 0.0059 mg | 2 mg | 0.3% | 0.3% | 33898 g |
| Copper, Cu | 16.89 mcg | 1000 mcg | 1.7% | 1.5% | 5921 g |
| Molybdenum, Mo | 1.221 mcg | 70 mcg | 1.7% | 1.5% | 5733 g |
| Selenium, Se | 6.451 mcg | 55 mcg | 11.7% | 10.4% | 853 g |
| Fluorine, F | 11.19 mcg | 4000 mcg | 0.3% | 0.3% | 35746 g |
| Chromium, Cr | 0.81 mcg | 50 mcg | 1.6% | 1.4% | 6173 g |
| Zinc, Zn | 0.2259 mg | 12 mg | 1.9% | 1.7% | 5312 g |
| Digestible carbohydrates | |||||
| Mono- and disaccharides (sugars) | 0.1 g | max 100 g | |||
| Essential amino acids | |||||
| Arginine* | 0.161 g | ~ | |||
| Valin | 0.157 g | ~ | |||
| Histidine* | 0.069 g | ~ | |||
| Isoleucine | 0.122 g | ~ | |||
| Leucine | 0.22 g | ~ | |||
| Lysine | 0.183 g | ~ | |||
| Methionine | 0.085 g | ~ | |||
| Methionine + Cysteine | 0.147 g | ~ | |||
| Threonine | 0.124 g | ~ | |||
| Tryptophan | 0.041 g | ~ | |||
| Phenylalanine | 0.132 g | ~ | |||
| Phenylalanine+Tyrosine | 0.23 g | ~ | |||
| Nonessential amino acids | |||||
| Alanin | 0.144 g | ~ | |||
| Aspartic acid | 0.25 g | ~ | |||
| Glycine | 0.085 g | ~ | |||
| Glutamic acid | 0.36 g | ~ | |||
| Proline | 0.081 g | ~ | |||
| Serin | 0.189 g | ~ | |||
| Tyrosine | 0.098 g | ~ | |||
| Cysteine | 0.059 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 115.99 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.6 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.008 g | ~ | |||
| 15:0 Pentadecane | 0.002 g | ~ | |||
| 16:0 Palmitinaya | 0.417 g | ~ | |||
| 17:0 Margarine | 0.006 g | ~ | |||
| 18:0 Stearic | 0.179 g | ~ | |||
| 20:0 Arakhinovaya | 0.006 g | ~ | |||
| Monounsaturated fatty acids | 1.011 g | min 16.8 g | 6% | 5.3% | |
| 16:1 Palmitoleic | 0.079 g | ~ | |||
| 17:1 Heptadecene | 0.002 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.832 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.008 g | ~ | |||
| Polyunsaturated fatty acids | 0.256 g | from 11.2 to 20.6 g | 2.3% | 2% | |
| 18:2 Linolevaya | 0.224 g | ~ | |||
| 18:3 Linolenic | 0.012 g | ~ | |||
| 20:4 Arachidonic | 0.02 g | ~ | |||
| Omega-6 fatty acids | 0.2 g | from 4.7 to 16.8 g | 4.3% | 3.8% |
The energy value of curd soufflé in the microwave is 112.3 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Panna cotta
©recepty_strojnosti
Ingredients:
- soft cottage cheese – 300 g
- milk – 200 ml
- agar-agar – 9 g
- sweetener - to taste
- berries – 1 handful
KBJU per 100 grams: 66.56 / 6.52 / 1.28 / 7.12
How to cook?
- Dilute agar-agar in milk according to the instructions.
- Add all other ingredients, beat with a blender and place in molds.
- Place in the refrigerator to harden.
Light curd dessert with fruits
©dianka_food
Ingredients:
- cottage cheese – 150 g
- milk – 100 ml
- gelatin – 10 g
- strawberries – 55 g
- banana – 55 g
- sweetener - to taste
- water – 50 ml
KBJU per 100 grams: 97.21 / 8.3 / 3.71 / 7.68
How to cook?
- Dilute gelatin in water according to instructions.
- Add milk, cottage cheese, sweetener to gelatin and mix with a blender until smooth.
- Pour the mixture into the mold halfway, then lay out the fruits, having previously cut them into pieces, and pour the second part.
- Place the dessert in the refrigerator overnight.
Curd soufflé with gelatin and cocoa
This dessert will become a favorite for chocolate fans. To prepare it, you need to take a tablespoon of gelatin and dilute it in water, according to the instructions on the package.
Place 400 grams of grated cottage cheese in a separate bowl, and by adding a couple of tablespoons of cocoa, the mass can be mixed. Now you need to add honey here, based on your considerations about the sweetness of the dessert, and, whisking with a submersible blender, pour half a glass of milk into the total mass. After the curd and milk mass acquires a homogeneous consistency, diluted gelatin is added to it and beating continues until ready.
All! This is how easy it is to make a chocolate-curd soufflé! The recipe with gelatin and cocoa turned out to be very simple.
Light chocolate and curd dessert
©dianka_food
Ingredients:
- cottage cheese – 200 g
- milk – 100 ml
- cocoa – 2 tsp.
- gelatin – 2.5 tsp.
- sweetener - to taste
- water – 50 ml
KBJU per 100 grams: 125.07 / 12.41 / 5.84 / 6
How to cook?
- Dilute gelatin in water according to instructions.
- Add milk, cottage cheese, sweetener to gelatin and mix with a blender until smooth.
- Pour the mixture into the mold halfway and refrigerate for 30 minutes.
- Add cocoa to the remaining mass and beat with a blender.
- Pour the cocoa mixture into the mold and put it in the refrigerator until it hardens.
PP dessert: Chocolate-curd soufflé
Used - 14.19/2.27/5.01
Ingredients: Soft cottage cheese - 400 g Milk 1% - 50 ml Cocoa - 2 tbsp. l Gelatin - 20 g Water - 1 tbsp Sweetener - to taste
Preparation: Dilute the gelatin according to the instructions, put on low heat and bring until dissolved. Add milk, cottage cheese, cocoa, sweetener, mix with a blender into a homogeneous mass. Pour into the mold and refrigerate until hardened.
Bon appetit!
Photo by: pokrovskaya_fit
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Airy diet cakes “Bird's milk”
©yagnetinskaya.com
Ingredients:
- egg – 1 pc.
- corn starch – 1 tbsp. l.
- protein (casein) – 1 tsp.
- stevia (sugar substitute) – 4 g (2 g for base and 2 g for soufflé)
- milk 1.5% fat – 200 ml
- egg white – 2 pcs.
- agar-agar – 1 tsp.
- dark chocolate - for decoration
- berries - for decoration
KBJU per 100 grams: 82.2 / 6 / 3.2 / 7.5
How to cook?
- Separate the yolk from the white. Mix the yolk with starch and sweetener.
- Beat the white separately to strong peaks and add to the yolk mixture.
- Place the dough into the mold. If you want a whole cake, put it in a large mold. If you need cakes, put it in salad molds.
- Bake in the oven at 180 degrees for 10 minutes.
- Make a soufflé: mix milk with agar-agar and sweetener.
- Bring the milk mixture to a boil and simmer for 2 minutes, cool slightly.
- Beat the egg whites to stiff peaks and, while continuing to beat, add the milk-agar mixture.
- Place the soufflé on top of the base and refrigerate until completely set.
- Remove the cakes from the mold, decorate with melted dark chocolate, berries, and flowers.
Delicate curd soufflé in 10 minutes in the microwave.
Dietary recipe - Tender curd soufflé in 10 minutes in the microwave.
With a microwave at your disposal and just 10 minutes of free time, you can prepare a delicious, delicate dessert, which in turn will perfectly diversify your diet menu.
Be sure to check out the recipe - Curd pudding
| Ingredients: |
- Cottage cheese (5 - 9% fat) – 300 g;
- Egg – 1 pc.;
- Seasonings: cinnamon, ginger or vanillin (a few grams on the tip of a knife to choose from).
| Preparation: |
- Mix the cottage cheese with the egg and mix everything well.
- Add your choice of cinnamon, vanillin or ginger to this mass and mix again.
- Place the prepared mixture in a small cup and cook in the microwave for 10 minutes at maximum power.
- You can decorate the soufflé with cinnamon and coconut flakes, and also pour 1 teaspoon of honey or grate 3 grams of dark chocolate.
The curd souffle in the microwave is ready.
Bon appetit! You can discuss or suggest your dietary recipe. If you liked the recipe, don't hesitate to share with your friends.
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Ginger-coconut diet ice cream with cherry soup
©yagnetinskaya.com
Ingredients:
- maple syrup – 1 tbsp. l.
- coconut milk - 3 tbsp. l.
- coconut flakes - 3 tbsp. l.
- raisins – 10 pcs.
- corn starch – 1 tsp.
- banana – 1 pc. (cut into pieces and frozen in the freezer)
- ginger – 1 tsp. (fresh, finely grated)
- cherry – 1 tbsp. l. (you can use frozen, just need to defrost first)
KBJU per 100 grams: 119.7 / 1.8 / 5.9 / 16.6
How to cook?
- Make coconut raisin paste: mix coconut flakes, coconut milk, raisins and leave to soak for 20-30 minutes.
- Add frozen banana and ginger to the coconut-raisin paste and blend until smooth.
- Place the ice cream in the freezer, let it freeze thoroughly, and then use an ice cream scoop to form it into a ball.
- To prepare cherry soup, beat the cherries in a blender with sweetener, syrup or honey and corn starch. Cook on the stove until thickened, until the consistency of jelly, then cool thoroughly and pour over the ice cream.
How to cook “Curd soufflé in the microwave”
Prepare all the necessary ingredients. I used fatty cottage cheese, which makes the soufflé more nutritious. If you are watching your figure, use low-fat cottage cheese.
Beat the egg and sugar with a mixer.
Add cottage cheese, semolina, banana. Beat with a blender until smooth.
Let the mixture sit for 7-10 minutes for the semolina to swell. This will make the soufflé more fluffy.
Place the curd mixture into the molds. I have 100 ml molds. Place the molds in the microwave, turn on maximum power. And now attention, if this is your first time preparing a curd soufflé, then you first need to decide on the cooking time for your microwave. I did this - my microwave has a power of 1600 W, the volume of the molds is 100 ml, 2 pieces. Remember. Turned on the microwave for 2 minutes. And I look at how the soufflé behaves: exactly in a minute it has grown and a fluffy cap has turned out. I stopped the microwave. A minute later I turned it on again for 15 seconds. The soufflé was ready. So, it only took me 1 minute and 15 seconds.
The curd souffle in the microwave is ready. It can be served in the mold itself, or you can take it out and put it on a beautiful saucer. Garnish with fruit or grated chocolate. Bon appetit!
