Like many French people, are you a fan of tiramisu? While we can only understand your appetite for this very delicious dessert, it nevertheless remains very rich and sweet. The good news: it is possible to prepare a much lighter version, validated by our dietician.
Traditional tiramisu: a dessert that should not be prohibited
The traditional tiramisu recipe is based on simple but relatively rich ingredients. Mascarpone, in particular, provides a lot of fat. Added to this are egg yolks, sugar and spoon biscuits soaked in coffee, sometimes alcohol. The whole result is a particularly delicious dessert, but also quite dense in terms of calories.
“However, it is important to remember that no food is prohibited. A tiramisu eaten from time to time, during a convivial moment, can be part of an overall nutritional balance. Eating is not limited to calories: it is also a question of pleasure, sharing and culture”,
recalls Julie Boët.
In other words, systematically trying to replace your dessert with a lighter version is not always the best idea. In some cases, a version that is too far from the original recipe may not satisfy your desires. “This frustration can sometimes lead to consuming more sugar later or feeling a feeling of withdrawal. Keeping a flexible approach and leaving room for pleasure in food is therefore essential.
underlines the dietician.
That said, when you want to lighten a tiramisu (and you generally pay attention to its weight) a few adjustments are fortunately possible.
How to lighten this tiramisu?
First good reflex: mascarpone, very rich, can be mixed with other less caloric ingredients.
“It is possible to reduce the quantity or partially replace it with lighter dairy products, such as cottage cheese, Greek yogurt or skyr. Skyr, in particular, is very interesting since it is rich in protein and low in fat. Its thick texture allows you to maintain a creamy consistency close to that sought in a tiramisu”, explains Julie Boët.
The sugar dose can also be adjusted. The original recipe often contains a large quantity in order to balance the bitterness of the coffee and cocoa. “However, if you choose raw cocoa and aromatic coffee, you can completely reduce the sugar without changing the taste.“, explains the specialist. A touch of vanilla can also help compensate for this lack of sugar.
Other carbohydrates present in the recipe: spoon biscuits. “They remain important, because they provide structure and absorb the coffee, but you can add a little less or choose a less sweet version. And be careful not to soak them too much to avoid adding unnecessary sugar!” warns the expert.
Then, to obtain a “lighter” cream, adding whipped egg whites to your cream is a good idea. This brings lightness and volume to the preparation. A tip that reinforces the gourmet side of this dessert… while reducing its energy density.
“Finally, for the chocolate taste, quality unsweetened cocoa is enough to provide flavor without adding sugar,”
assures the dietician.
The general idea is therefore not to completely transform tiramisu but to retain its spirit while adapting it.
“The main thing is to remember that a balanced diet is built on all meals and not on a single sweet pleasure. A healthy and sustainable diet always leaves room for indulgence, especially when it is shared and enjoyed with full awareness”, concludes Julie Boët.