Dolci light con lo yogurt, facili e gustosi

Lo yogurt (sia quello derivato dal latte che dalla soia) è un alimento completo, ricco di probiotici e povero di calorie ed è per questo un ottimo alleato della dieta. Inoltre, è un ingrediente eccezionale per realizzare torte, frullati e biscotti. Vediamo insieme delle ricette con lo yogurt semplice e rigorosamente light!

Plumcake allo yogurt

Ingredienti

  • 180 g di farina 00
  • 60 g di fecola di patata (o maizena)
  • 250 g di yogurt magro
  • 2 albumi
  • Scorza di 1 limone bio
  • 100 g di zucchero di canna
  • 80 ml di olio di riso (o di semi di arachidi)
  • 1 bustina di lievito per dolci (16 g)

Preparazione

  1. In una ciotola mescolate lo yogurt con gli albumi precedentemente montati a neve.
  2. Aggiungete l’olio e la scorza grattugiata del limone, poi lo zucchero, il lievito, la farina e la fecola di patate.
  3. Amalgamate bene il tutto e rivestite uno stampo da plumcake con la carta da forno.
  4. Versate all’interno il composto e lasciate cuocere in forno preriscaldato a 180°C per 40-45 minuti, fino a quando la superficie non sarà bella dorata.

Frullato al kiwi

Ingredienti

  • 200 g di kiwi
  • 2 cucchiai di yogurt magro
  • ½ bicchiere di latte magro

Preparazione

  1. Sbucciate i kiwi e tagliateli a tocchetti.
  2. Metteteli nel frullatore con il latte e lo yogurt, frullate per qualche istante.
  3. Versate in un bicchiere e consumate al momento. Vi fornirà vitamina C, fibre, fermenti vivi, e clorofilla dall’azione antiossidante, diuretica e depurativa.

Biscotti allo yogurt

Ingredienti

  • 250 g di farina
  • 250 g di yogurt bianco magro
  • 90 g di zucchero di canna
  • ½ bustina di lievito per dolci
  • 1 bustina di vanillina

Preparazione

  1. Sbattete lo yogurt con lo zucchero.
  2. Aggiungete la farina con il lievito e mescolate bene fino ad ottenere un composto omogeno.
  3. Mettete il composto in una tasca da pasticcere e formate i biscottini direttamente sulla teglia rivestita di carta da forno.
  4. Lasciate cuocere nel forno preriscaldato a 180°C per 20 minuti circa.

Semifreddo di yogurt e pere

Ingredienti

  • 400 g pere
  • 200 g panna vegetale
  • 300 g yogurt greco
  • 10 g gelatina
  • 8 g dolcificante da 0 cal
  • 1 limone bio
  • 10 g di miele
  • 60 g biscotti secchi
  • 70 g albumi

Preparazione

  1. Montate a neve gli albumi, aggiungendo il dolcificante e un pizzico di sale, fino ad ottenere una spuma gonfia e densa. Potete usare una frusta elettrica (5 minuti) o quella a mano (10 minuti). Nel frattempo, fate sciogliere i fogli di gelatina a bagno in acqua fredda.
  2. Sbucciate le pere, dividetele in quarti e fatele cuocere a vapore fino a quando non saranno diventate morbide. Frullatele e aggiungete il succo di limone, poi versate il composto in un pentolino, facendo cuocere a fiamma bassa. Strizzate i fogli di gelatina precedentemente messi a bagno, e uniteli al composto, avendo cura di mescolare bene fino a quando non si scioglie del tutto e togliete dal fuoco.
  3. Fate raffreddare e nel frattempo montante la panna a cui poi aggiungerete il miele e lo yogurt. Unite al composto 2/3 di albume a neve, 2/3 di panna vegetale e la crema di pere e mescolate bene aiutandovi con una frusta, aggiungendo infine la panna e gli albumi tenuti da parte.
  4. In una tortiera, versate la crema di pere, lo yogurt, e i biscotti frullati. Lasciate raffreddare in frigorifero per 3 ore e servite. Potete decorare il dessert con delle fettine di pera o con la buccia di limone. Buon appetito e mi raccomando, sebbene si tratti di un dolce assolutamente light, cercate di non esagerare con le quantità e di godervelo una tantum, anche per non perdere il gusto.

Ghiaccioli allo yogurt

Ingredienti

  • 3-4 vasetti di yogurt magro alla banana o gusto a piacere

Preparazione

  1. Versate lo yogurt negli stampini per i ghiaccioli e mettete in freezer per 4-6 ore (dipende dal vostro freezer).
  2. Per tirare fuori i ghiaccioli più facilmente passate per qualche minuto gli stampini sotto il getto di acqua calda.

Photo Credi| Thinkstock

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