PANNA COTTA WITH LUCUMA
A fine dessert without much sugar is not so difficult to find. For example, the popular Italian panna cotta can also be prepared well with sugar-free lucuma powder. And if you prefer a vegan panna cotta, you can choose agar agar, an algae-based gelling agent, to achieve the desired creamy consistency.
This pudding-like dessert usually consists of cream, sugar and gelatin. Vegan, however, it can be prepared just as well with any vegetable milk. Traditionally, usually only the cream is boiled and reduced, hence the name 'Panna Cotta'. This fine dessert was enjoyed as early as the 10th century and over the centuries more and more flavoring ingredients such as vanilla, chocolate or nuts and fruits were found as accompanying partners.
500 ml full cream or almond milk with almond paste, or oat milk
2 tbs. Lucuma powder
1 vanilla pod, scrape out the contents and the pod
3 sheet of gelatin, soaked in cold water according to package directions
1 packet agar agar
4 ramekins of 150 ml capacity each
about 15 minutes preparation time
4 - 5 hours for cooling
1. Mix cream or almond milk with almond paste with lucuma powder, vanilla pulp and stems and boil in a pan.
2. Pour through a sieve into a large measuring cup.
3. Squeeze out the gelatine well. Add while stirring with a whisk.
4. Or mix agar-agar with 1 to 2 tablespoons cold water and add to the mixture while stirring. Simmer for another 1 to 2 minutes while stirring.
5. Pour the mixture into the ramekins or glasses.
6. Cover and refrigerate for about 4 to 5 hours.
7. Briefly immerse the ramekins in warm water. Loosen the panna cotta from the edge of the ramekin with a pointed knife and turn out.
If you like, you can now refine the panna cotta with melted dark chocolate and strawberries. Cocoa nibs and a few nuts also fit well as decoration.
ALMOND MILK is low in calories and contains no milk. It is produced by mixing finely ground, peeled almonds with water and other ingredients such as salt and sweeteners, vitamins and minerals.
For vegetarians and vegans, almond milk is a delicious herbal milk substitute, whereby the nutrients can vary depending on the supplier.
In any case, this milk has little calcium and much less protein than cow's milk, unless it is added. Here one should pay attention to the list of ingredients.
Incidentally, almond milk can also be produced by yourself. There are numerous instructions on DIY milk on the internet.
CACAO NIBS are the heart of a cocoa bean. Whole beans are broken into pieces here after roasting, the shells carefully removed so that only the delicious core remains, the Cacao Nibs. These usually taste slightly bitter and tart, but with an intense aroma of roasted cocoa. They have a crunchy texture, making them excellent for use in a wide variety of dishes.
They also contain valuable nutrients such as calcium, iron and magnesium, as well as unsaturated fatty acids and antioxidants.
Dopamine and serotonin support the well-being and increase the ability to think.
CREAM is the fatty phase of milk and contains numerous vitamins like A and D, the B vitamins as well as C, E and K.
The minerals include calcium and chlorine, potassium and magnesium, sodium and sulphur.
The trace elements include iron, fluorine, iodine, copper, manganese and zinc.
Despite its fat content, cream is easily digestible thanks to its structure.
However, it consists of 2/3 saturated fatty acids and contains cholesterol. You should therefore not consume too much of it every day if you want to eat a balanced diet.
LUCUMA is a tasty and at the same time healthy alternative to sugar - and it is also low in calories, with a low glycaemic index. Good for diabetics, as the blood sugar level only rises slowly after the consumption of Lucuma.
The fruit is rich in protein, fibre, calcium and iron, potassium, magnesium, phosphorus and zinc, beta-carotene, vitamin B1, B2, B3 and vitamin C.
It acts as a good source of energy, revitalizes and inhibits inflammation and digestion.
STRAWBERRIES have zero grams of fat and are rich in valuable nutrients. Their secondary plant substances ferulic and ellagic acid are said to have a cancer preventive effect. They also contain polyphenols and anthocyanins, which have antioxidant effects.
The red fruits provide more vitamin C than lemons or oranges, 150 g strawberries are already sufficient for the daily requirement.
In addition the vitamins A, B2, B3, E and K as well as folic acid are found. Calcium protects the bones, iron helps with anaemia, potassium and magnesium are good for the heart.
VANILLA - The spice comes from the fermented capsule fruits of various species of the orchid genus Vanilla. The following vitamins are found in a vanilla bean: Beta carotene, B1, B2 and B3.
Many minerals and trace elements such as calcium, chloride and magnesium, potassium, sodium and phosphorus plus sulfur are in it; iron, fluorine, iodine, copper and manganese and zinc as well.
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