The healthy substitutes for fried doughnuts

Who among us can resist the temptation of the smell of fried donuts that have just come out of the boiling oil? If you are looking to enjoy something sweet on the holiday and don’t want to break the diet, here are some good options, and there is also a worthwhile and particularly healthy recipe.

Mini yogurt donuts baked in the oven: Baking instead of frying allows for the reduction of saturated fat and calories, while maintaining the soft texture and festive feeling of a doughnut. The yogurt in the donut provides high-quality protein and calcium, which contribute to building bones and teeth and maintaining muscle mass, while the wholemeal flour or buckwheat, which are rich in dietary fiber, help with proper digestion and a prolonged feeling of satiety. These fibers are also used as prebiotics, which feed the healthy intestinal bacteria and support the immune system, as studies in the field of intestinal nutrition show. The egg in the donut adds fat-soluble vitamins like a vitamin B12 and vitamin D which support the nervous system and the strengthening of the bones, as well as essential amino acids for the repair and construction of body tissues. Search the net – you will find many such delicious recipes.

Baked apples with cinnamon – This dessert is sweet and delicious but also contributes significant values ​​to the body. The apple is rich in dietary fiber, including pectin, which help keep blood sugar levels balanced and maintain a feeling of satiety, along with vitamin C which strengthens the immune system, supports the skin and connective tissues and helps absorb iron from food. The cinnamon adds not only a rich flavor and sweetness, but is also sweet because it balances blood sugar levels. It is recommended to add a little nut butter to the dish, which adds protein and healthy fat, improves the feeling of satiety and provides lasting energy.

Banana muffins – The banana provides potassium, which is essential for muscle activity and normal blood pressure, as well as natural fibers that help with proper digestion and maintain a feeling of satiety. Natural cocoa is rich in flavonoid antioxidants, which support heart health and protect cells from oxidative damage. Nuts or seeds that are added to the balls provide unsaturated fats and protein, which keep the energy for a long time and maintain a feeling of satisfaction.

Natural yogurt with fruit or granola Another dessert that provides a sweet experience but also high nutritional values. The protein and calcium in yogurt strengthen bones, teeth and muscles, and the probiotics in it support the digestive system and strengthen the healthy intestinal bacteria. Adding fruit or granola adds fiber, vitamins and antioxidants, and combines a sense of satiety and a natural sweetness that feels festive.

Natural yogurt with fruit or granola It is another dessert that provides a sweet experience but also high nutritional values. The protein and calcium in yogurt strengthen bones, teeth and muscles, and the probiotics in it contribute to improving the activity of the digestive system and strengthen the healthy intestinal bacteria. Adding fruit or granola will also provide you with fiber, vitamins and antioxidants and a prolonged feeling of satiety.

Dates and raisins: This is another example of natural sweetness that also provides significant nutritional values. The dietary fibers in them help digestion and give a feeling of satiety, and minerals such as magnesium, potassium and iron they contain strengthen the muscles, heart and bones. Their natural sweetness provides instant satisfaction without loading the body with processed sugar.

If you really feel like enjoying a fried donut – don’t stop yourself. Remember that the secret is in the dosage. At the same time, try to incorporate the healthy alternatives into the menu – each of them provides the body with important nutritional values: fiber, protein, vitamins, minerals and antioxidants.

*6 units, 80 calories for a mini donut

• 200 grams of yogurt
• egg
• gram of spelled flour (about 3/4 cup)
• 1-1.5 tablespoons of sugar or natural sweetener
• A teaspoon of baking powder
• Half a teaspoon of vanilla extract
• A teaspoon of natural jam

Method of preparation:

Mix all the ingredients for a smooth batter. Divide into a silicone mold or mini muffins and add a teaspoon of jam in each one (optional). Bake for 15 minutes at 180 degrees until golden.

Shir Alfi – Zegar, senior clinical dietician of Klalit in the Dan district – Pet