VEGAN PANACOTA WITHOUT SUGAR
In this post I want to share the recipe for my vegan sugar-free panacota, a delicious and light dessert that is easy to prepare and suitable for the whole family.
Sometimes preparing a dessert on a vegetarian or vegan diet can be difficult, if we also want it to be low in carbohydrates and not contain sugar, things get complicated, but there are options.
This panacota does not have sugar, syrups, or sweeteners, to sweeten it I use lucuma, a tropical fruit from Peru that you can find in your herbalist, the presentation is usually powdered and from organic farming.
This sugar-free vegan panacota is a dessert suitable for vegans, vegetarians and diabetics.
Lucuma is interesting because, being a natural product, it has considerable sweetening power, and it is a natural option suitable for diabetics.
Nutritional properties of lucuma:
- It provides 378 kcal / 100g.
- It stands out for being rich in beta carotene, (precursors of vitamin A), the yellow color of its pulp gives it away.
- High in niacin (vitamin B3), only in fresh pulp, not in dehydrated flour.
- Source of ascorbic acid, (vitamin C), contributes to its antioxidant power.
- It provides phosphorus and calcium. It also provides zinc, potassium, magnesium and iron, to a lesser extent.
- Source of fiber, (2,5 g / 100g approximately).
- Low glycemic index, prevents glucose spikes, suitable for diabetics.
Taking into account that for 1 liter of vegetable drink we need a tablespoon of powdered lucuma, (between 10 and 15 grams approximately), the calories that we contribute to the recipe are few and instead we obtain other benefits, vitamin C, the contribution of minerals and fiber.
You must bear 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 high sweetening power.
Anyway, I must say that if you don't have lucuma because you don't use it regularly or you can't find it in shops in your city, you can always add 1 or 2 tablespoons of erythritol, which right now, is the sweetener that I recommend.
In this post you can know more about what is erythritol and how to use it.
I prepare this vegan panacota with an almond drink, but it can be made with other vegetable drinks.
You can use walnut drink, hazelnut drink, and in case of allergy to nuts, soy drink, oatmeal drink, rice drink, etc.
The most important thing when preparing this dessert is to correctly flavor the milk or vegetable drink, with a lemon peel and a cinnamon stick will be enough, but if you want to go a step further, add a vanilla bean.
And once again, what gives it consistency is agar agar, a powder from an algae, which contains mucilage and therefore has that gelling power, being of plant origin it is suitable for vegan and vegetarian recipes.
Homemade desserts like this vegan panacota are the best option because you control the ingredients.
To serve it, you can break 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 very bitter, 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 to prepare it for the weekend, when we usually feel like something special, very cold it is perfect to finish any meal.
Related entries:
- Panacota without sugar (with dairy).
- Sugar-free soy custard.
- Homemade soy yogurt without sugar.
- Measuring spoons and cups. *
Below you have the recipe with all the details, I hope you like it.
VEGAN PANACOTA WITHOUT SUGAR
Ingredients
- 1 liter almond drink
- 1 frame cinnamon
- lemon peel
- 5 g agar
- 1 tbsp lucuma
- dried fruits to decorate
- dark chocolate (92-85%) to decorate
Elaboration step by step
- Put the milk in a saucepan and heat it, add the lemon peel and cinnamon, do not let it boil, turn off the heat and let it infuse for a while.
- Then turn the fire back on, without boiling, and add the agar agar, cook for 5 minutes without stopping stirring so that it does not stick
- Add the lucuma, stir with a few rods so that there are no lumps.
- Serve in individual cups and chill in the fridge.
- When served, garnish with hazelnuts, walnuts, and dark chocolate. This is optional, you can also decorate with fresh fruit or take it with sprinkled cinnamon or without anything.
Notes
- It is important to test the mixture to see if it needs more lucuma, lucuma is deceiving, it sweetens a lot and if you overdo it it can be too much, 1 tablespoon for 1 liter of almond drink is enough, but try and add more if you think fit.
- You can substitute lucuma for erythritol, is a sweetener suitable for diabetics.
- Agar agar is a powder that is made from algae, it is a mucilage with gelling power, it is used in vegan recipes, but if you do not have it, it could be substituted for gelatin in powder or leaves, in that case the recipe no longer it would be neither vegan nor vegetarian.