To start, let's talk about the delicious variety of desserts that exist today. Lemon pie, for example, is such a popular dessert that it has left us thinking about the need to modify its recipe a little. With what purpose? Basically, making it healthier so that it adapts to the lifestyle we are looking for.
Talking about health and nutrition is not synonymous with renunciation, but with food awareness. If we look at the ingredients, they tend to be simple, but there is one: sugar, which ends up increasing the caloric density of this delicious dish.
For this reason, we will show you a healthy lemon pie recipe, without sugar and with nutritious ingredients. Without a doubt, a good option to pamper your palate while still taking care of yourself.
Healthy lemon pie: is it possible?
- When we talk about desserts, two ingredients jump to our heads and generate guilt: sugar and fat. It is known that this delicious combination ends up being dangerous for health, since it activates areas in our body that end up generating a certain addiction.
- Likewise, they lead to the release of insulin and an increase in body fat. Of course, it is important to mention that the sporadic consumption of foods or dishes that contain these two ingredients does not imply a health risk.
- Fortunately, there are alternative recipes that turn out to be nutritious without having to give up flavor. This is the case of healthy lemon pie.
Healthy lemon pie
- Although healthy lemon pie contains fewer calories than the traditional recipe, it is important to consume it in small portions.
Highly palatable foods
- Highly palatable foods are known to have an impact on the reward or hedonic system in our brain. Food, like drugs, stimulate fibers located in the ventral tegmental area (VTA) and the nucleus accumbens (Nac), brain areas that are responsible for the release of a widely known neutrotransmitter: dopamine.
- The consumption of drugs and foods increases the production of dopamine, which generates a feeling of well-being and perception of the extent of homeostasis in our body. The brain associates these sensations with certain stimuli (such as food), which is why it activates positive feedback systems to continue promoting this behavior.
- For this reason, it is important to control the consumption of these substances in two terms: quantity and frequency. Likewise, it is important to look for alternatives to dishes or products that have high amounts of these two nutrients, in order to keep track of what we eat and the impact they have on health.
How to avoid food addiction?
- First, let's talk about the changes in the amount and type of sugar. It is important to leave refined sugar aside and replace it with natural versions or sweeteners.
- Likewise, reduce the amount of fat and improve the quality, minimizing the contribution of saturated fat and increasing the consumption of unsaturated fats that are beneficial for our heart.
- For this reason, we present a clear example of recipe modification to reduce the activation of the reward system, but still enjoy it. Find out how to make a healthy lemon pie below.
Healthy lemon pie recipe
The key to enjoying a healthy lemon pie is to make good food choices when purchasing ingredients. As we already mentioned, we will try to avoid the use of refined sugar and sources of saturated fats. The recipe below is for 8 individual pie servings.
Healthy lemon pie recipe
- Instead of using refined sugar, we can add natural sweeteners or sweeteners.
Ingredients
- 500 g cashew nuts, soaked in water overnight or at least 4 hours
- 1 and 1/2 cups of natural unsweetened yogurt (375 ml)
- 4 tablespoons agave nectar (15 g)
- The juice of a lemon
- Lemon zest
- 1 teaspoon vanilla extract (2 g)
- ½ teaspoon salt (1 g)
- 200 g walnuts
- 100 g grated coconut
- 200 g seedless dates
Preparation of a healthy lemon pie
- To start, place the dates, coconut and walnuts in a food processor. This will be the base for various cold desserts, including this healthy lemon pie. Make sure the ingredients are mixed perfectly.
- Pour the mixture into small molds. Using a spoon, press until the mixture is compact.
- Place the walnuts, lemon, zest, agave nectar, yogurt, salt and vanilla in the food processor.
- You will know that the mixture is ready when it has a homogeneous and creamy consistency.
- With the help of a spoon, fill the cold dessert molds.
- Refrigerate for 2 hours and unmold. Decorate with lemon zest.
summarizing
- We can vary dessert recipes to pamper our palate without regrets. In general, we should try to avoid the use of added sugar and saturated fats. Plus, we can do it with healthy and nutritious ingredients.
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