Protein tiramisu with speculoos.
INGREDIENTS AND NUTRITIONAL INFORMATION :
To calculate the calories, we will use the average nutritional values of each ingredient. The values are approximate and may vary depending on the brands and specific products used.
- Whipped Cream (250 ml): approximately 800 kcal
- Delicious Whey Protein - Vanilla (20 g): approximately 80 kcal
- Mascarpone Cheese (250 g): approximately 1000 kcal
- Low-fat Cheese (250 g): approximately 450 kcal
- White or Brown Sugar (100 g): approximately 400 kcal
- Vanilla Sugar (1 sachet): approximately 32 kcal
- Speculoos Cookies (300 ml, approximately 150 g): approximately 700 kcal
- Frozen Mixed Berries (400 g): approximately 160 kcal
Total: 3622 kcal
Preparation :
1. Preparing the cream:
- Whisk the cream with the vanilla sugar until thick and airy.
2. Mixing the ingredients:
- In a large bowl, mix together the mascarpone, low-fat cheese, vanilla whey protein, and sugar until smooth and homogeneous.
3. Assembling the tiramisu:
- Step 1: Place a layer of speculoos at the bottom of the bowl.
- Step 2: Add half of the whipped cream over the speculoos layer.
- Step 3: Cover with another layer of speculoos.
- Step 4: Add a layer of frozen mixed berries.
- Step 5: Spread the remaining half of the whipped cream over the berries.
- Step 6: Finish with a final layer of speculoos.
4. Tip:
For an even more indulgent touch, you can sprinkle the top of your tiramisu with speculoos crumbs or cocoa powder.
5. Enjoy your meal!
Enjoy this light and protein-packed dessert, perfect for treating yourself while taking care of your fitness. This tiramisu will undoubtedly become one of your favorites!
Total weight of the recipe :
1430 grams
That would be 7 individual servings of 204 grams each :
Calculating calories per 204 g serving :
3622 kcal ÷ 7.15 = 507.42 kcal per serving
Macronutrients per serving :
To calculate the macronutrients, we need to determine the proportions of proteins, carbohydrates, and fats for each ingredient, then divide by the number of servings.
1. Whipped Cream (250 g):
- Calories: 800 kcal
- Proteins: 3 g
- Carbohydrates: 6 g
- Sugars: 6 g
- Fats: 88 g
2. Delicious Whey Protein - Vanilla (20 g):
- Calories: 80 kcal
- Proteins: 16 g
- Carbohydrates: 1.5 g
- Sugars: 1.5 g
- Fats: 0.5 g
3. Mascarpone Cheese (250 g):
- Calories: 1000 kcal
- Proteins: 10 g
- Carbohydrates: 15 g
- Sugars: 15 g
- Fats: 100 g
4. Low-fat Cheese (250 g):
- Calories: 450 kcal
- Proteins: 45 g
- Carbohydrates: 15 g
- Sugars: 15 g
- Fats: 15 g
5. White or Brown Sugar (100 g):
- Calories: 400 kcal
- Proteins: 0 g
- Carbohydrates: 100 g
- Sugars: 100 g
- Fats: 0 g
6. Vanilla Sugar (1 sachet, 10 g):
- Calories: 32 kcal
- Proteins: 0 g
- Carbohydrates: 8 g
- Sugars: 8 g
- Fats: 0 g
7. Speculoos Cookies (150 g):
- Calories: 700 kcal
- Proteins: 6 g
- Carbohydrates: 105 g
- Sugars: 45 g
- Fats: 30 g
8. Frozen Mixed Berries (400 g):
- Calories: 160 kcal
- Proteins: 3 g
- Carbohydrates: 38 g
- Sugars: 20 g
- Fats: 1 g
Totals for the entire recipe :
- Calories: 3622 kcal
- Proteins: 83 g
- Carbohydrates: 288.5 g
- Sugars: 210.5 g
- Fats: 234.5 g
Macronutrients per 204 g serving :
- Calories: 517.42 kcal
- Proteins: 11.85 g
- Carbohydrates: 41.21 g
- Sugars: 30.07 g
- Fats: 33.42 g
Nutritional Information per 204 g serving :
- Calories: 517.42 kcal
- Proteins: 11.85 g
- Carbohydrates: 41.21 g
- Sugars: 30.07 g
- Fats: 33.42 g
Enjoy this delicious and balanced dessert in terms of macronutrients. It's perfect for indulging while staying mindful of your nutritional intake !
However, be mindful to incorporate this little treat according to your needs !
Related posts
-
Chia Seeds Pudding
Posted in: Recipes12/06/2019Homemade chia seed pudding is good and super healthy! The seeds are stuffed with antioxidants and omega-3.Read more -
Galaxy Protein Lollies
Posted in: Recipes13/06/2019High in protein, outstanding eye catching dessert made out of 6 ingredients.Read more -
Healthy Chocolate Pancakes
Posted in: Recipes27/06/2019Making healthy, light chocolate pancakes is at the reach of anybody, provided one has the will and right ingredients...Read more -
Healthy cottage cheese dessert
Posted in: Recipes04/07/2019How to turn your banal cottage cheese into an innovative culinary experience? You should then try these healthy...Read more -
Mango-Cherry Slushy
Posted in: Recipes11/07/2019A refreshing summer treat you will become obsessed with in the summer.Read more
Blog categories
Popular posts
-
Looking thinner but at a heavier weight? Is that possible?Posted in: Our tipsAdvertising has shaped our thinking! We have been forced for years to believe that losing weight is the key to having...Read more
-
Which foods boost testosterone levels ?Posted in: Food supplementsTestosterone, often associated with virility, has much more to offer than you might think. It plays a crucial role in...Read more
-
Proteins for weight loss !Posted in: Our tipsDive into the fascinating world of proteins and their key role in weight loss. Discover how to choose the best...Read more
-
Is there a link between sex and sport?Posted in: LifestyleMany have already asked questions about sex and sport. Most of the time, people want to be reassured by the many...Read more
-
The training of high level athletes.Posted in: TrainingEach sport requires different skills but, currently, to reach high levels, it is essential to have a good physical...Read more