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!

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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！

Joyee Cooks: Better than the Magnolia Bakery Banana Recipe （附中文食谱）

Ever heard of Magnolia Bakery's famous banana pudding, made iconic by Sex and the City? Well, get ready, because I’ve found something even better. Inspired not by New York, but by a hidden gem in Texas, this episode is all about recreating the banana pudding from Hutchins BBQ in Dallas—a dessert so good, it left me, a self-proclaimed banana dessert skeptic, going back for seconds. Trust me, this copycat recipe doesn’t just rival Magnolia Bakery; it totally outshines it. Let’s dive in!

Ingredients:

• 1 package (6 oz) vanilla instant pudding mix (or equivalent smaller package if 6 oz is unavailable)

• 1/3 cup dry Coffee Mate powdered creamer

• 2 1/2 cups cold milk

• 1 can (14 oz) Eagle Brand sweetened condensed milk

• 1 carton (12 oz) Cool Whip, thawed

• 1 box vanilla wafers

• 4–5 ripe bananas, sliced

• 1 tbsp salt

  
  

Instructions:

1. Prepare the bananas: Fill a mixing bowl with water and a tablespoon of salt. Add the sliced bananas to the saltwater solution to prevent them from browning.

2. Prepare the pudding mixture:In a large mixing bowl, whisk together the vanilla instant pudding mix, powdered creamer, and cold milk until smooth and thickened.

3. Incorporate the creaminess:Add the sweetened condensed milk to the pudding mixture and stir until well combined. Gently fold in the Cool Whip until the mixture is light and fluffy.

4. Layer the dessert:Line the bottom of a 9x13-inch dish with vanilla wafers, then add a layer of sliced bananas on top. Spread a layer of the pudding mixture over the bananas, smoothing it evenly.

5. Repeat the layers:Continue layering wafers, bananas, and pudding mixture until all ingredients are used, ending with a final layer of vanilla wafers on top.

6. Chill and serve:Cover the dish and refrigerate for at least 4 hours or overnight to allow the flavors to meld and the wafers to soften. Before serving, add crushed wafers on the top for an extra crunch.

7. Enjoy: Serve chilled and watch it disappear—it’s that good!

   
   

This easy, no-bake banana pudding is perfect for parties, potlucks, or simply treating yourself to a taste of indulgence.

Magnolia Bakery 纽约招牌香蕉布丁

这一集，我发现还比红遍全球的Magnolia Bakery （玉兰） 香蕉布丁更好吃的布丁？灭想到灵感来源于德克萨斯州的宝藏烤肉店。 而且是免费的香蕉布丁！好吃到怀疑人生。这一集我要挑战玉兰的香蕉布丁。 来看看我怎么样复刻并做出升级版的玉兰香蕉布丁吧。

材料

• 1包（6盎司）香草速溶布丁粉

• 1/3杯咖啡伴侣奶精粉

• 2 1/2杯冷牛奶

• 1罐（14盎司）鹰牌炼乳

• 1盒（12盎司）Cool Whip 大发好的盒装奶油霜

• 1盒香草威化饼干 （建议使用品牌： Nilla Wafers）

• 4 - 5根熟香蕉，切片

• 一汤匙盐巴

  
  

做法

准备香蕉

1. 在搅拌碗中装满水，加入一汤匙盐。将切片的香蕉放入盐水溶液中，以防止它们变褐。
   

准备布丁混合物

1. 在大碗中，把香草布丁粉、奶精粉和冷牛奶加入大碗中。 搅拌均匀，直至混合物变得顺滑且稍显浓稠。

2. 把炼乳倒入布丁混合物中，搅拌均匀。随后轻轻拌入解冻后的Cool Whip奶油霜，使混合物变得轻盈蓬松。

组装

3. 准备一个玻璃碗或杯子。 在底部放置一层香草饼干，再放上一层香蕉片，然后铺上布丁糊。

4. 依次重复铺层操作，直至所有材料用完。

冷藏

5. 用保鲜膜覆盖好布丁。 放入冰箱冷藏至少4小时或过夜，让风味充分融合。

享用

6. 上桌前，在顶部撒上碾碎的威化饼干来增加酥脆口感。

这款简单的免烤香蕉布丁，无论是用于派对、聚餐，还是作为自己的甜蜜享受，都是绝佳之选。