cooking without sugar
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One of the problems with sugar is that it makes us want to eat more sugar... The French consume 35 kg of it per year. Honey, agave syrup, birch or coconut sugar... alternatives to sugars exist, some will choose other tips to do without them. How to cook light but greedy? A dessert without added sugar, can it be really successful? Advice from our chefs!
With
Anto Cocagne "Chef Anto", chef at home, author of Goûts d'Afrique (Mango editions)
Marie Chioca, author of the culinary blog “Saine gourmandise” and numerous cookbooks including Succeeding in pastries without added sugar, written with her daughter Maud Chioca (Living Earth, 2021)
Fatoumata Diarra, culinary designer, manager and creator of the consulting and event company Papillexotiques, specializing in afro vegan and gluten-free pastries
Stéphane Besançon, nutritionist and director of the NGO Santé Diabète, in Bamako, Mali. All his columns are available on the Priorité Santé Blog
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Minimalist chocolate mousse by Marie Chioca
In theory, you only need two ingredients to make this chocolate mousse: 70% dark chocolate (no kidding?) and fresh eggs!
But we advise you to add a tad of vanilla and a pinch of fleur de sel because it makes all the difference (and even here, we are probably approaching the top 10 of the best chocolate mousses in the world)…
Ingredients for 6 people
-200g of 70% dark pastry chocolate (very good quality)
-6 ultra fresh eggs
-1 to 3 sachets of vanilla sugar (according to taste)
-1 small pinch of fleur de sel
-Optional: 1 tbsp. amber rum
Preparation : 10 mins
To be prepared the day before
Break the chocolate into small pieces and melt it in a bain-marie, very gently, taking care that no drop of water falls into the chocolate (otherwise it will harden it!).
Remove the bowl from the bain-marie before the tiles are completely melted, and mix so that they finish melting without overheating.
At the same time, separate the egg yolks from the whites.
Mix the yolks in a small bowl.
Whip the egg whites with the vanilla sugar and the pinch of fleur de sel.
When the chocolate is completely melted, mix in the egg yolks. Depending on the quality of the chocolate, this can then more or less thicken the preparation: you must therefore start by adding about ¼ to 1/3 of the beaten eggs in the chocolate without any particular precaution (just by mixing intimately with a whisk to "relax" the preparation) before incorporating, this time delicately (with a flexible spatula, lifting the mixture in a rotating motion) the rest of the beaten eggs.
Transfer to small jars, cover and refrigerate overnight.
Foodie advice…
Do not hesitate to decline this chocolate mousse by using it to garnish a pie or a cake!
Apple-hazelnut cookies by Marie Chioca
Ingredients for about 25 cookies
Preparation 20min
Cooking: 30min
-125g dried apple slices
-125g of T110 spelled flour
-½ sachet of baking powder
-3 sachets of vanilla sugar
-100g coconut oil
-125g shelled hazelnuts
-3 c. apple juice
-1 large pinch of fleur de sel.
-Preheat the oven to 150°C.
Put all the ingredients in the bowl of a food processor except the hazelnuts, then mix until you obtain a fairly homogeneous paste (if there are small bits of apple slices left, that's normal). Add the hazelnuts and mix with a few short pulses, without insisting too much because there should be large pieces left.
Take 20g of dough, shape it into a ball, then flatten it on a baking sheet lined with paper. Repeat the operation until the dough is used up.
Bake for 20min at 150°C, then 10min at 100°C, then leave to cool completely on a wire rack before storing the cakes in an airtight box.
Mango Floating Islands by Chef Anto
Ingredients for 6 people :
*For the floating island
-6 egg whites
-2 Tbsp honey
*For the mango sauce
-4 very ripe mangoes
-5 cl Cold water
*Finishing
-1 Tbsp Roasted Cashews
Preparation :
The floating island: Whip the egg whites, when they become frothy add the honey. Climb until they are firm
Place parchment paper on a baking sheet. Make large mounds of white meringue. Bake for 8 minutes at 140°C
Mango sauce: Peel the mangoes and set aside one. For the other three, remove the stones and mix the flesh with a little water, the result should be homogeneous. Book cool. Cut the remaining mango into small dice.
Training :
In a bowl put a ladle of mango sauce at the bottom. Place a meringue on top and sprinkle with toasted cashews, previously crushed
Vegan & gluten-free chocolate cake by Fatoumata Diarra
Ingredients for the cake
. 140g cassava flour
. 60g ground almonds. 20 g grated coconut. 20 g of unsweetened cocoa powder. 1 packet of gluten-free baking powder. 120 g brown sugar (or birch sugar) . 200g coconut milk +100g almond milk. 50 g of sunflower oil Ingredients for the gourmet topping . some cashew nuts or roasted peanuts according to your tastes. 200 g dark chocolate 70% . 20 g coconut oil Preparation Preheat the oven to 180°C. Sift the flour and almond powder and mix all the dry ingredients together in a bowl. Then add the vegetable drinks with coconut and almonds. To finish, add the 50 g of oil and mix everything. Pour the mixture into a mold and bake for about 25 min. at room temperature then put the cake in the fridge for at least 30 minutes if you are using the topping. Cut the 200 g chocolate bar into pieces and melt everything in the microwave in waves of 30 seconds.
Mix everything until you get a liquid texture. Temper the chocolate to 35°C and pour it over the cake.
Sprinkle with nuts or peanuts and enjoy!
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