Are you a “sweet beak” and want to reduce your sugar dependence while having fun? Amanda Abagima has thought of you in her new book: My sugar -free pastry. We detail with her 4 tips to make delicious desserts without sugar and gluten -free.
“I have always had a weakness for sweets. I particularly like desserts, pastries, candies, and everything that contains sugar, said Amanda Abagima. This is clearly the flavor I prefer! »» But this preference for sweet has harmful consequences for health: cavity problems, weight gain, variations in blood sugar that can lead to insulin resistance, type 2 diabetes … “” Adopting a low -carbohydrate diet is not to follow a fashion. It is to respond to a very concrete need: to find a natural functioning of the body, more stable, more peaceful. »»
For this, Amanda Abagima, nutrition coach, has chosen a low carbohydrate diet, with low GIs, but also without gluten, to also improve digestive comfort, but also “Because in a diet poor in carbohydrates, naturally, barley or rye products are avoided, which are also very rich in carbohydrates. »»
To succeed in the challenge of cooking good desserts with these constraints, it uses different tips.
Tip n ° 1: opt for low -carbohydrate flours
Wheat flour gives way to powder or almond flour, coconut, lupine flours … The latter cannot be used alone, but rather mixed with other low -carbohydrate flours. “With a strong absorption power, degreased almond flour is ideal for pancakes, light muffins, sponge cakes,” advises Amanda Abagima.
Tip n ° 2: use sweeteners
Stevia, erythritol… allow you to give a sweet taste, with a low impact on blood sugar. Many recipes for his new book use erythritol. “With its taste close to white sugar, it does not contain any calories or sugar. On the other hand, it does not caramelize well in the kitchen. It is possible to mix it with a little stevia or allulose to soften its menthol flavor. »»
Tip n ° 3: use foods rich in taste
Dark chocolate, red fruits, vanilla will enhance the taste of desserts. For dark chocolate, “Always choose between 70 and 100 % cocoa. Gradually increase the percentage to get used to the bitterness of cocoa. The 100 % cocoa is ideal for melted chocolate, ganaches and Keto brownies. »»
Tip n ° 4: Add good fats
Peanut butter, coconut oil, mascarpone, cream … These fats are an asset for taste and texture. “In low carb pastry, butter is king,” says Amanda Abagima. On the other hand, we exclude margarine, ultra-transformed.
“In pastry, these ingredients make it possible to create recipes as tasty as they are full, with less sugar, more textures, more pleasure. No more desserts that are hungry an hour later! Here, each bite counts – and it really feeds you. »»
