Fit Tiramisu Cup, a protein dessert in a glass, without baking and sugar-free. When I made the sugar-free tiramisu, I had some leftover cream and thought a quick tiramisu-flavored dessert would be just perfect. I am lucky to find wholemeal spelt rusks without sugar at the supermarket, from a well-known French brand, very good and suitable for my low glycemic index diet. I just soaked them in coffee and alternated them with tiramisu cream, a nice dusting of cocoa, and I guarantee you will have a delicious and healthy dessert. The recipe includes 2 versions to make the fit tiramisu cup, with only mascarpone and with ricotta. Depending on how much fat you consume during the day, you can decide whether to make this dessert with low fat or not. I believe that for too long, particularly in the 90s, too much focus was placed on calories and fat, leading to various autoimmune diseases, including diabetes, without considering that the sugars were to blame, and I’m not just talking about sucrose but a high glycemic load diet. If you want to read more about how to lower the glycemic index.
Now, let’s make the fit tiramisu cup recipe!
- Difficulty: Very easy
- Cost: Economical
- Rest time: 30 Minutes
- Preparation time: 20 Minutes
- Portions: 2
- Cooking methods: No cooking
- Cuisine: Italian
- Seasonality: All seasons
- Energy 657.31 (Kcal)
- Carbohydrates 60.73 (g) of which sugars 9.83 (g)
- Proteins 25.65 (g)
- Fat 42.20 (g) of which saturated 20.87 (g)of which unsaturated 5.35 (g)
- Fibers 24.28 (g)
- Sodium 172.40 (mg)
Indicative values for a portion of 220 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for making the protein tiramisu dessert
- 4 wholemeal rusks (spelt without sugar)
- 2 coffee cups coffee
- 1 coffee cup water (full)
- 100 g mascarpone
- 50 g cow's milk ricotta
- 1 egg
- 40 g erythritol
- 12 g inulin
- 1 teaspoon unsweetened cocoa powder
- 150 g cow's milk ricotta
- 100 g Greek yogurt 2% fat
What you need for the recipe
- 2 Bowls
- 1 Electric whisk
- 1 Plate
- 2 Glasses
Instructions
Separate the egg yolk from the white, placing them in 2 bowls. Add the erythritol and inulin to the yolk and mix with the whisk until the yolk is light and fluffy. Using a spatula, add the mascarpone and ricotta to the yolk and mix well until you get a cream.
Whip the egg white and incorporate it into the mascarpone cream.
Pour the coffee into the plate and add the cup of water. Soak a rusk in the coffee and place it in the bottom of the glass, spread a generous spoonful of mascarpone cream on top, and dust with a little cocoa. Soak a second rusk and place it on the cream. Continue with another generous spoonful of cream and dust with more cocoa.
Prepare the second fit tiramisu cup in the same way and then place in the refrigerator to cool for 30 minutes.
Extra tips for the fit tiramisu in a glass
The protein tiramisu can be stored for 2-3 days in the refrigerator, in the coldest area, covering the glass with a lid or plastic wrap.
