Packed with excess calories, desserts are diet-killers that we try really hard to avoid. Not that we’re successful all the time, so to make our lives easier, we asked doctors and nutritionists for help. They’ve sorted out the ideal solution: five easy dessert recipes that clock in under 150 calories. Warning: you’ll want to run into the kitchen right now to whip your own bowl of joy.
Fruit yogurt ice cream: Dr Sunita Roy Choudhary, BLK Super Speciality Hospital, New Delhi, says “This dessert is made with nutrient-rich fresh fruits and yogurt that is rich in probiotics. Yogurt is also rich in calcium and protein.”
Ingredients: Serves 8, 85 calories per serving
2 cups fresh strawberries, gooseberries, peaches, sliced banana or sliced mango
2 cups yogurt
¼ cup white sugar (can be replaced with maple syrup which is a healthier option)
Method:
1. Place the fruits, yogurt and sugar into a blender till smooth.
2. Fill paper cups with this fruit mixture and cover with aluminum foil.
3. Place the cups in the freezer for five hours.
4. Remove the foil and serve.
Apple crumble: “A delectable combination of green apples and cinnamon this dish will curb all your sweet cravings all with just 85 Kcals,” adds Dr. Choudhary while passing on this wonderful recipe.
Ingredients: (Serves 8), 85 calories
8 whole green apples
2 tablespoons white sugar (ground)
1 teaspoon lemon juice
2 teaspoon finely ground cinnamon powder
Method:
1. Peel and slice apples.
2. Place all the ingredients in a microwave safe bowl. Microwave on high for 10-15 minutes, stirring every five minutes. (This can also be steamed).
3. Cover and let it cool.
4. Serve cold.
Lauki ki kheer: “Bottle gourd helps bring down the body temperature and soothes any burning sensations that may occur due to acidity,” explains Ms. G.S Sudharani, Dietician, Apollo Sugar Clinics, Hyderabad.
Ingredients: Serves 2, 68 calories per serving
1 cup of grated bottle gourd (doodhi or lauki)
100 ml of low fat milk (99% fat free)
1 teaspoon of sugar
A pinch of cardamom (or elaichi) powder
Method:
1. Mix the milk and bottled gourd in a deep non-stick pan, stir well and cook on medium flame for 10 to 12 minutes.
2. Add sugar to the mixture, stir well and cook on medium flame for two minutes or till the sugar completely dissolves.
3. Finally, add cardamom powder and stir well.
4. Keep the pan aside until it cools off completely and then refrigerate for at least an hour.
5. Serve chilled.
Chocolate Sandesh: Bengal’s favourite dessert is full of calories and not advisable for regular consumption. But Sudharani shares her secret recipe that is not only more healthy but yummy too. This one has 130 Kcals in total which means just 40 Kcals per piece.
Ingredients: Serves 6, 40 calories per slice
60 grams of freshly made low-fat paneer (Homemade)
2 teaspoon of sugar or sugar free or honey
½ tablespoon cocoa powder
½ teaspoon vanilla essence
Dry fruits (optional)
Method:
1. Mix the paneer (cottage cheese) and sugar substitute thoroughly in a deep bowl.
2. Add cocoa powder and vanilla essence and mix well till the mixture becomes smooth. Add the dry fruits here if you like.
3. Divide the mixture into eight equal portions and shape each portion into round, flat circle.
4. Refrigerate for 30 minutes and then serve.
Strawberry Popsicles: Fruits are always a healthy option and strawberries are naturally sweet. The slightly sour taste adds to the flavour of the popsicle while low-fat yogurt is infused with vitamins and protein. You can switch the sugar with maple syrup or sugar free. This has 100 Kcals.
Ingredients: (Serves 2), 100 calories per serving
1 bowl fresh strawberries
2 tablespoons sugar dissolved in 2 tablespoons of warm water
25 grams yogurt
Method:
1. Blend strawberries until they are pureed.
2. Stir in sugar and water.
3. Add the yogurt and stir well.
4. Pour into popsicle moulds and freeze for four to six hours.
