SUGAR-FREE VEGAN PANNA COTTA

In this post I want to share the recipe for my sugar-free vegan panna cotta, a delicious and light dessert that is easy to prepare and suitable for the whole family.

Sometimes preparing a dessert for a vegetarian or vegan diet can be difficult. If we also want it to be low in carbohydrates and sugar-free, things get complicated, but there are options.

This panna cotta does not contain sugar, syrups, or sweeteners. To sweeten it, I use lucuma, a tropical fruit from Peru that you can find at your health food store. It is usually presented in powder form and comes from organic farming.

 

This sugar-free vegan panna cotta is a dessert suitable for vegans, vegetarians, and diabetics.

 

Lucuma is interesting because being a natural product, it has a considerable sweetening power, and is a natural option suitable for diabetics.

 

Nutritional properties of lucuma:

• Provides 378 kcal/100g.
• It stands out for being rich in beta-carotenes (precursors of vitamin A), the yellow color of its pulp gives it away.
• High content of niacin (vitamin B3), only in the fresh pulp, not in the dehydrated flour.
• Source of ascorbic acid (vitamin C), contributes to its antioxidant power.
• Provides phosphorus and calcium. It also provides zinc, potassium, magnesium and iron, to a lesser extent.
• Source of fiber, (approximately 2.5 g/100g).
• Low glycemic index, prevents glucose spikes, suitable for diabetics.

 

 

Taking into account that for 1 liter of vegetable drink we need a tablespoon of lucuma in powder, (between 10 and 15 grams approximately), the calories that we contribute to the recipe are few and in return we obtain other benefits, vitamin C, the contribution of minerals and fiber.

You must keep in mind that in this recipe you only need 1 tablespoon* of lucuma, therefore the contribution of vitamins and minerals in this case is minimal.

And most importantly, we avoid the use of sugar, syrup, or any artificial sweetener.

 

Lucuma is a fruit native to Peru, rich in vitamin C and with a high sweetening power.

 

In any case, I must say that if you do not have lucuma because you do not use it regularly or do not you find in the stores in your city, you can always add 1 or 2 tablespoons of erythritol, which right now, is the sweetener I recommend.

In this post you can learn more about what erythritol is and how to use it.

I prepare this vegan panna cotta with almond milk, but it can also be made with other vegetable drinks.

You can use walnut milk, hazelnut milk, and in case of nut allergies, soy milk, oat milk, rice milk, etc.

The most important thing when preparing this dessert is to correctly flavor the milk or vegetable drink, with lemon peel and a cinnamon stick will be enough, but if you want to go a step further, add a vanilla pod.

And once again, what gives it consistency is agar agar, a powder from an algae, which contains mucilages and therefore has that gelling power, being of plant origin it is suitable for vegan and vegetarian recipes.

 

Homemade desserts like this vegan panna cotta are the best option because you control the ingredients.

 

To serve it you can break up some nuts and put them on top and an ounce of dark chocolate, I use chocolate with 92% cocoa, I love the contrast, but if this flavor is too bitter for you, you can use 85%.

This dessert is ideal at any time of the year, but even more so in summer because it is very fresh and light, I love preparing it for the weekend, when we usually feel like something special, cold it is perfect to finish any meal.

 

 

Related posts:

• Sugar-free panna cota (with dairy).
• Sugar-free soy custard.
• Homemade soy yogurt without sugar.
• Measuring spoons and cups.*

 

Below is the recipe with all the details, I hope you like it.