Healthy Fat free, Sugar free Croissants | 健康零负担牛角包

spy outside, chewy inside, chocolaty in every bite!

Servings: 6 mini croissantsPrep Time: 15 minsCook Time: 20 mins

Ingredients

• 1 large egg

• 50 ml skim milk (or plant milk for dairy-free)

• ½ tsp baking powder

• 1/2 tbsp unsweetened cocoa powder

• 1 tbsp maple syrup or honey

• 8-10 sheets rice paper (brown or regular)

• 40 g 70–85% dark chocolate, in strips

• Optional: icing sugar or powdered sweetener for dusting

  
  

Instructions

1. Mix – In a bowl, whisk egg, milk, baking powder, cocoa powder, and syrup until smooth. Don’t overmix.

2. Soak – Dip one sheet of rice paper in mixture, coat both sides, layer with another soaked sheet. Let soften.

3. Shape – Fold into a rectangle, then into an envelope shape.

4. Fill – Place chocolate strips in the center, fold diagonally into a triangle.

5. Air Fry – Place on parchment in air fryer, cook at 350°F (180°C) for 20 mins, flipping halfway.

6. Finish – Dust with optional sweetener. Serve warm.

   
   

Tips

• Double layering rice paper prevents tearing.

  
  

Guilt-free indulgence — crispy, chewy, and chocolaty without butter, oil, or added sugar!

健康无油、无脂、无糖的米纸可颂

零负担享受——无黄油、无油、无额外添加糖，依然外脆内糯、香甜可口！外壳“咔哧”掉渣，内层 Q 弹像面包；枫糖清甜 × 黑巧醇厚，零面粉、零黄油、零添加糖，放肆吃也没负担！

份量：6 个迷你可颂准备时间：15 分钟烹饪时间：20 分钟

配料

• 1 个大鸡蛋

• 50 毫升脱脂牛奶（或植物奶做成无乳版）

• ½ 茶匙泡打粉

• 1 /2 汤匙无糖可可粉

• 1 汤匙枫糖浆或蜂蜜

• 8-10 张米纸（糙米纸或普通米纸均可）

• 40 克 70–85% 黑巧克力，切成条状

• 可选：糖粉或代糖粉撒面

步骤

1.     混合碗中打入鸡蛋 → 加入牛奶、泡打粉、可可粉、枫糖浆 → 轻轻搅匀至顺滑，避免过度起泡。

2.     浸泡将混合液倒入浅盘。取一张米纸，两面轻蘸奶液，动作温柔防裂；再叠一张同样浸泡的米纸，静置 30 秒使其软化有弹性。

3.     塑形将双层米纸左右两边向中间折成长方形 → 再上下折成“信封”状。

4.     包馅信封中央放几条黑巧克力 → 对角折成三角形，封口朝下压住固定。

5.     气炸气炸锅铺烘焙纸，放入三角可颂，180°C 先烤 10 分钟 → 翻面再烤 10 分钟至表面金黄酥脆。

6.     装饰出炉后趁热撒少许糖粉或代糖粉，颜值瞬间翻倍！

关键提示：

• 双层米纸：防裂+口感更脆。

  
  

Low Calorie High Protein Chocolate Truffle | 低卡高蛋白巧克力松露

Looking for a healthy yet indulgent dessert ? 🍫 These high-protein, low-calorie chocolate truffles are made with just 4 simple ingredients. They’re silky, velvety, rich, and utterly decadent—perfect for satisfying your chocolate cravings without the guilt! The best part? You can whip up a batch in just 15 minutes, no cooking skills required! Whether you're treating yourself or someone special, these truffles are a sweet way to celebrate. ✨

Guilt-Free High Protein Chocolate Truffle Recipe

Ingredients:

• 120g silken tofu

• 44g dark chocolate (78% recommended, or adjust to your preference)

• 4 tsp cocoa powder (plus extra for dusting)

• 1 tbsp honey (adjust for sweetness)

Instructions:

1. Prepare the Tofu:

   • Place a sieve over a mixing bowl.

   • Using a spoon, pass the silken tofu (120g) through the sieve for a smooth texture.

   • Transfer the tofu to a microwave-safe bowl and microwave for 1 minute to cook. Let it cool while you prepare the other ingredients.

2. Melt the Chocolate:

   • Take 44g of dark chocolate and microwave it in 30-second intervals, stirring between each, until completely melted.

3. Combine Ingredients:

   • Add the melted chocolate to the cooked tofu.

   • Stir in 4 tsp of cocoa powder and 1 tbsp of honey (adjust sweetness to your liking). Mix well until the mixture forms a thick, cookie-dough-like consistency.

4. Adjust Texture:

   • If the mixture is too wet, add a bit more cocoa powder to firm it up. Alternatively, chill it in the fridge for a few minutes to solidify slightly before shaping.

5. Shape the Truffles:

   • Place a piece of saran wrap or a silicone mat on your work surface. Sprinkle cocoa powder evenly on it.

   • Take small chunks of the chocolate mixture, dust them lightly with cocoa powder, and roll them into small balls with your hands.

6. Finish and Chill:

   • Roll the shaped truffles in cocoa powder for a finishing touch.

   • Chill in the fridge until ready to serve, or enjoy them immediately for a softer texture.

Enjoy:Rich, creamy, and velvety, these chocolate truffles have all the indulgence of a classic truffle without the guilt. Perfect for a quick 15-minute treat or a special Valentine’s Day dessert!

If you loved this recipe, don’t forget to like, comment, and subscribe for more delicious ideas!

情人节想要一款健康又满足的甜品吗？🍫 这款高蛋白、低卡的巧克力松露，仅需4种食材，新手也能轻松搞定。它丝滑柔顺，入口即化，完美满足你对巧克力的渴望，却毫无负担！ 只需15分钟，就能做出一整批，无需任何烹饪技巧！无论是犒劳自己还是送给特别（挑剔）的人，绝对是一份甜蜜又贴心的礼物。 ✨

高蛋白低卡巧克力松露食谱

食材:

• 120 克嫩豆腐

• 44 克黑巧克力（可根据个人口味选择浓度）

• 4 茶匙可可粉

• 1 汤匙蜂蜜（可根据口味调整）

制作步骤:

准备豆腐

1. 过筛豆腐：把一个筛子放在搅拌碗上，放入 120 克嫩豆腐，然后用勺子把豆腐压过筛。这样可以让豆腐更加细腻，为后续制作巧克力松露打下良好基础。

2. 煮熟豆腐：将过筛后的豆腐放入微波炉安全的碗中，微波 1 分钟，使其煮熟。煮熟后的豆腐质地会更加紧实，有助于巧克力松露成型。

制作巧克力馅

3. 融化巧克力：接下来，我们需要 44 克黑巧克力。我更喜欢浓郁的黑巧克力，带有一丢丢的苦味，所以我选择了 78% 的黑巧克力。你可以根据自己的口味调整巧克力的浓度。用微波炉以 30 秒为间隔加热巧克力，直到完全融化。

4. 混合材料：把融化的巧克力加入豆腐里，再加入 4 茶匙可可粉和 1 汤匙蜂蜜（可根据口味调整蜂蜜的用量），搅拌均匀。搅拌至混合物呈现出像饼干面团的质地，这就是你要的浓稠度。如果混合物太湿，你可以多加一点点的可可粉，或者把它放在冰箱里稍微凝固一下，然后再捏成球状。

搓成松露球

5. 准备工作台：在工作台上放一块保鲜膜或一个硅胶垫，然后再撒上可可粉，防止巧克力松露粘连。

6. 搓球：取一小块巧克力面团，表面撒上可可粉，用手搓成小球。所有小球做好后，再滚上一层可可粉，让松露表面更加均匀地裹上可可粉。

   
   

冷藏定型

7. 冷藏：将做好的巧克力松露放入冰箱冷藏，直到准备食用。冷藏后的巧克力松露口感更加细腻，风味更佳。当然，你也可以马上吃，冷藏只是让口感更佳。

   
   

小贴士

• 选择巧克力：巧克力的浓度可以根据个人口味调整，喜欢更浓郁的可以选择浓度更高的黑巧克力。

• 调整甜度：蜂蜜的用量可以根据个人口味增减，喜欢更甜的可以多加一些。

• 保存方法：做好的巧克力松露可以放在密封容器里，放入冰箱冷藏保存，一般可以保存 1 周左右。

  
  

最后

这款高蛋白低卡的巧克力松露，口感细腻丰富，质地绵密，入口即化，还具有经典巧克力松露的所有特点。不到 15 分钟就能做好，无需任何烹饪技巧，无论是犒劳自己还是送给特别的人，都是一份甜蜜又健康的礼物。

Low-Calorie High-Protein Sticky Rice Cakes 简易低卡高蛋白糍粑

Ingredients:

• 250g medium-firm tofu

• 2 tablespoons potato starch

• 4 tablespoons tapioca starch

• 1 tablespoon allulose (or preferred sweetener)

• Cooking oil spray

• Kinako powder (soybean powder), for dusting

• Maple syrup (optional)

Instructions:

1. Mix the Dough:

   • Blend tofu, potato starch, tapioca starch, and allulose in a food processor (or whisk by hand) until smooth.

2. Cook the Dough:

   • Transfer to a microwave-safe bowl, cover with plastic wrap (poke holes with a toothpick), and microwave for 1 minute. Stir well.

   • Cover again, microwave for 1.5 minutes, and stir until sticky and elastic.

3. Shape and Rest:

   • Spread plastic wrap on a surface, spray with oil, and place the dough on top. Spray the dough lightly with oil, cover with another piece of plastic wrap, and press into a rectangle.

   • Let it rest for 5 minutes on each side.

4. Cut the Cakes:

   • Remove the top plastic wrap and cut the dough into strips.

5. (Optional) Air Frying:

   • Spray the strips with oil, air fry at 400°F (200°C) for 5 minutes per side until crispy.

6. Add Finishing Touches:

   • Dust with kinako powder and drizzle with maple syrup if desired.

7. Serve and Enjoy:

   • Soft, chewy, and healthy! Perfect as a snack or dessert.

想享受软糯弹牙的美食，又担心热量和营养问题？这款低卡高蛋白糍粑绝对是你的理想之选！用豆腐替代传统糯米，结合精心挑选的淀粉，每一口都充满惊喜，关键是，它健康无负担！

材料准备

• 250 克中等硬度豆腐

• 2 汤匙马铃薯淀粉

• 4 汤匙木薯淀粉

• 1 汤匙低聚糖（依个人口味添加，增加自然甜味）

• 喷雾式食用油

• 黄豆粉

• 枫糖浆（可选）

制作步骤

1. 混合：把豆腐、马铃薯淀粉、木薯淀粉和低聚糖放搅拌机搅顺滑，没有搅拌机可用打蛋器手动搅。

2. 加热：混合物倒入能进微波炉安全的搅拌器，盖保鲜膜并扎小孔。 先微波 1 分钟，搅拌；再微波 1.5 分钟，搅到面团有弹性。

3. 整形：在保鲜膜上喷油，放面团，面团表面也喷油，盖另一张保鲜膜，压成矩形，两面各静置 5 分钟使得两面平滑。

4. 切割：去掉上层保鲜膜，把面团切成条。

5. 空气炸（可选）：给年糕条喷油，200°C（400°F）空气炸 5 分钟，翻面再炸 5 分钟至酥脆。

6. 装饰：撒上黄豆粉，喜欢甜的淋点枫糖浆，开吃！

软糯弹牙，健康又美味，当点心、甜品都超棒，赶紧动手试试！