How to make healthier sweets?  Just remove the sugar and add nutrients.  Try our recipes
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Most experts agree that candy at Christmas does not have to harm anyone at all, but it is necessary to monitor the amount and then balance everything with sufficient movement.

“If we allow our bodies enough exercise during the holidays and think about the quantity and size of the portions consumed, there is no reason not to treat ourselves to Christmas goodies in a classic form. It is important that energy expenditure exceeds energy intake,” advises nutrition specialist Kateřina Šimková from Zdravé onstension.

However, reducing the energy value of each candy can also be a solution. You usually won’t hurt any candy if you cut a third to a half of the sugar from the recipe. Of course, you have to make sure that there is no fundamental change in the consistency of the dough

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Christmas

“Definitely avoid just confusing white sugar with cane sugar. In terms of energy, they are almost the same, and darker sugar is definitely not more dietary. It is promoted for its partial mineral content. Fructose, which has a lower glycemic index, but increases the level of triglycerides and cholesterol in the blood, is also mistakenly encouraged in the consumption of sugars,” mentions Kateřina Šimková.

The only viable alternative to sugar is basically chicory root syrup. “Its basis, 71%, is the soluble fiber inulin, which has positive effects on health. Chicory syrup contains a small percentage of sugar, due to which it hardly contributes to the caloric value of the dish, but at the same time it has the same sweetness as white sugar or honey,” points out the expert.

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You can also get sweetness from naturally sweet ingredients such as honey, cinnamon, dried fruit, nuts, high-percentage chocolate, banana or carrot.

Pay attention to toppings and fillings

Fillings and toppings are another source of energy, sugar and fat. So try to choose a lower calorie option here as well.

For the filling, for example, prepare homemade marmalade with a small amount of sugar and balsamic reduction.

Homemade marmalade
Mix 2 kg of frozen fruit, e.g. raspberries and forest fruits, with 100 g of sugar and add 200 ml of balsamic reduction. You get this by mixing 0.5 l of wine, 0.5 l of balsamic vinegar and 125 g of cane sugar. Boil the mixture to approx. 0.25 l.

Nut creams without added sugar can be used for filling, cookies can be coated in crushed, unroasted nuts or seeds. These are a great source of heart-healthy fats, protein, fiber, B vitamins, vitamin E, and many other minerals and antioxidants.

Less fatty ones include cashews, pistachios, walnuts, peanuts or pumpkin and flax seeds.

Prepare the frosting from high-quality, high-percentage chocolate.

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Christmas

Choose flour with a higher amount of nutrients

Replace traditional white wheat flour with whole grain, spelled, teff or buckwheat flour.

“The first mentioned of them has a lower glycemic index, while spelled has a high proportion of minerals and a much more favorable protein composition. Teff is gluten-free and abounds in exceptional nutritional values. Teff is valued for the proteins it contains, which are found rather sporadically in plant-based diets, and it has a high content of calcium, fiber and iron,” recommends Šimková.

Inspiration for healthier candy options

Linnaeus cookies made from spelled flour

Photo: Bonavita

Linzer sweets.

  • 100 g of whole grain spelled flour
  • 130 g smooth spelled flour
  • 200 g of almond flour
  • 120 g butter at room temperature
  • 120 ml of maple syrup
  • zest from 1 organic lemon
  • Homemade marmalade to taste
  • First, mix the plain and wholemeal flour together with the almond flour.
  • Then add grated organic lemon zest, butter and maple syrup.
  • Make the dough, which is best left to sit in the fridge until the next day.
  • Roll out the rested dough (between two pieces of baking paper, the dough is slightly sticky) and cut out your favorite shapes and place them on a baking sheet lined with baking paper.
  • Bake at 160 degrees for 4-6 minutes.
  • Then take it out of the oven, and as soon as the Linné has cooled down, cover it with your favorite jam.

Carrots

Photo: Healthy eating

Carrots.

INGREDIENTS
300 g whole wheat flour 500 g chicory syrup (no artificial sweeteners) 200 g oat flakes 200 g butter 200 g coarsely chopped walnuts 150 g grated carrot 1 egg 8 g baking powder with tartar 4 g baking soda 4 g cinnamon 2 g of salt
  • Make a dough from all the ingredients.
  • Raisins or cranberries can also be added to taste.
  • Line the tray with baking paper.
  • Make small buns. Leave sufficient spacing.
  • Bake at 180°C for 12 to 15 minutes. The bigger the bun, the more baking time.
  • When the edges turn golden, it’s done.
  • Leave the carrots to cool on the tray.

Nuts in chocolate

Photo: Healthy eating

Nuts in chocolate.

  • almond fries
  • pistachio
  • dried fruit mix
  • semolina sugar
  • cocoa butter
  • white, milk and dark chocolate for the frosting
  • Sprinkle the almonds with sugar, add a little water, mix.
  • Leave to dry in the oven for approximately 45 minutes at 120°C. The sugar must not caramelize.
  • Melt the cocoa butter at a low temperature (be careful – it burns quickly).
  • Coat the dried fruit and pistachio mixture in cocoa butter.
  • Add almonds with sugar and mix well.
  • Leave to harden slightly in the fridge (stir continuously).
  • Finally, melt the quality chocolate, put the mixture into the chocolate, mix.
  • Scoop with a spoon and put into a muffin tin, which will shape the mixture.
  • Let it harden.

Gingerbread balls

Photo: Probio

Gingerbread balls.

  • 200 g organic whole grain flour finely ground from two grains
  • 1 teaspoon of soda
  • 80 g Probio bio panels
  • ½ teaspoon of gingerbread spice
  • pinch of salt
  • 2 spoons of honey
  • 30 g of butter
  • 1 egg
  • 150 g of tahini paste
  • 120 g of heated honey
  • prunes
  • possibly nuts for coating
  • Make a dough from the ingredients.
  • Form patties from the dough and place them on a baking sheet lined with baking paper.
  • Bake at 180°C for 10 minutes. Leave to cool.
  • Mix the patties finely. Take 250 g of the mixture and mix it with honey and tahini paste.
  • Cut the plums into smaller pieces and wrap them in the mixture.
  • Form balls with your fingers (don’t roll them between your palms, rather work the joints of your fingers).
  • Finally, coat in the remaining crumbs or finely chopped nuts.

Protein chips with nuts

Photo: Probio

Protein chips with nuts.

  • 3 egg whites
  • 75 g of powdered sugar
  • 75 g plain spelled flour
  • 50 g of whole almonds
  • 50 g of whole hazelnuts
  • 50 g of walnuts
  • Beat the egg whites with 1 tablespoon of powdered sugar until thick, glossy.
  • Gradually beat in the rest of the sugar.
  • Sift the flour to the egg whites, add the nuts and mix gently until the mixture is combined.
  • Spread the dough into a bread pan (about 23 cm long) lined with baking paper.
  • Place in an oven heated to 170°C and bake for 20 minutes until pink.
  • Leave to cool, then wrap in a microtene bag for two days.
  • After two days, unwrap the sandwich, remove the baking paper and cut it into thin slices.
  • Spread on a tray lined with baking paper and dry at 170°C for approx. 7-10 minutes.
  • Leave to cool on the baking sheet.

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