By Dr Megan Chircop
Tiramisu translates from Italian to pick-me-up. This is a lighter guilt-free version of the traditional recipe but just as creamy and delicious. Spiked with a little Bailey's Irish Cream for an adult indulgence! We recommend you still only include this in your diet as a treat.
2 large eggs, yolks and whites separated
40 grams icing sugar
75 grams Philadelphia 5% fat cream or cream cheese
100 grams sponge fingers (12 biscuits)
½ Tbsp instant coffee or a shot of espresso
2 Tbsp baileys Irish cream whiskey or spirit of your choice, e.g. brandy
40 grams chocolate flakes
1 Use a mix master to beat egg yolks and sugar until creamy and sugar has dissolved. Add cream and 1 Tbsp baileys. Beat again to combine.
2 In a separate bowl, whisk egg whites to form firm peaks. Fold egg whites into cream mixture.
3 Dissolve coffee in approx. 125 ml warm water. Stir in 1 Tbsp baileys. Break each sponge finger in half. Add to coffee mixture and toss to coat.
4 Assemble tiramisu. At the bottom of 6 ramekins (8cm diameter) spoon 1-2 Tbsp of cream mixture. Place 3 half sponge fingers on top in a single layer. Repeat cream and sponge layer then top with remaining cream mixture. Sprinkle chocolate flakes over top layer. The tiramisu can also be made in a square baking dish, then cut up in to individual serves once set.
5 Cover with glad wrap and place in fridge until set (at least 4-6 h, but best overnight).
Nutrition (per serving): 173 calories, 5.7g protein, 22g net carbohydrates, <1g fiber, 6.2g total fat.
* Store in the fridge for 3-4 days.
The Body Sculptors Australia team prides itself on developing nutritious recipes that are absolutely delicious. You will wonder why you have not eaten like this your whole life when food tastes this good.
Our mission is to help as many people as possible achieve their ideal healthy, lean and active body to have confidence and happiness in their everyday lives.
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Please be respectful of other participants in the conversation. We'd love you to keep your comments respectful, friendly and relevant. Differences of opinion are welcome, but trolling and abuse of other commentators and the Body Sculptors Australia team is not, and will result in blacklisting.
At Body Sculptors Australia, we believe in NOURISHING YOURSELF from the inside out! Because YOU are worth it. And good health, happiness and confidence comes from within.
Understanding your own nutritional requirements can often be confusing, especially as we age and our hormones change. I am in my 40s, a single mum to a 6yr old daughter, whom has boundless energy and I want to keep up. So I understand how difficult it can be and how time-poor we all are and therefore put ourselves last, especially as parents.
With my experience, I can help you understand your body and what nourishment it needs to feel happy, lighter, & confident in your own skin.
I am also a keen sportswoman, and have extensive knowledge of sports nutrition. So, if you are looking to up your performance to achieve your best, reach out.
Dr Megan Chircop
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