The Healthy Lifestyle Made Easy

image of a straeberry tiramisu recipe

FRIENDLY STRAWBERRY TIRAMISU

Ingredients:

For the Strawberry Sauce:

  • 2 cups fresh strawberries, hulled and chopped
  • 2 tablespoons sugar (adjust to taste)
  • 1 tablespoon lemon juice

For the Tiramisu Layers:

  • 1 cup low-fat cream cheese, softened
  • 1 cup plain Greek yogurt
  • 2 tablespoons honey or maple syrup (adjust to taste)
  • 1 teaspoon vanilla extract
  • 1 cup brewed coffee, cooled
  • 2 tablespoons rum or coffee liqueur (optional)
  • 1 packet (about 200g) ladyfinger cookies
  • Fresh strawberries, thinly sliced, for garnish
  • Cocoa powder, for dusting (optional)

Instructions:

1. Prepare the Strawberry Sauce:

  1. In a saucepan, combine the chopped strawberries, sugar, and lemon juice.
  2. Cook over medium heat, stirring occasionally, until the strawberries break down and the sauce thickens slightly, about 10-15 minutes.
  3. Remove from heat and let it cool completely. Then, refrigerate until ready to use.

2. Prepare the Tiramisu Filling:

  1. In a mixing bowl, beat together the softened cream cheese, Greek yogurt, honey or maple syrup, and vanilla extract until smooth and well combined.

3. Assemble the Tiramisu:

  1. In a shallow dish, mix the brewed coffee with rum or coffee liqueur (if using).
  2. Quickly dip each ladyfinger into the coffee mixture, making sure not to soak them too much.
  3. Arrange a layer of dipped ladyfingers in the bottom of a serving dish or individual glasses.
  4. Spread half of the prepared tiramisu filling over the ladyfingers.
  5. Spoon half of the strawberry sauce over the filling, spreading it evenly.
  6. Repeat the layers with another layer of dipped ladyfingers, the remaining tiramisu filling, and the remaining strawberry sauce.
  7. Cover the dish or glasses and refrigerate for at least 4 hours, or preferably overnight, to allow the flavors to meld together.

4. Serve:

    1. Before serving, garnish the top with thinly sliced fresh strawberries.
    2. Optionally, dust the top with cocoa powder for an extra touch of flavor and decoration.
    3. Serve chilled and enjoy your delicious diet-friendly strawberry tiramisu!

Nutritional Information:

    1. Strawberries:

      • Strawberries are not just delicious but also packed with nutrients like vitamin C, manganese, and antioxidants.
      • They are a member of the rose family and are unique in that their seeds are on the outside.
      • In addition to being tasty, strawberries are also considered heart-healthy due to their high levels of antioxidants and fiber

    2. Greek Yogurt:

      • Greek yogurt is thicker and creamier than regular yogurt because it’s strained to remove whey.
      • It’s high in protein, making it a popular choice for those looking to increase their protein intake.
      • Greek yogurt is also a good source of calcium, probiotics, and vitamin B12.

    3. Low-Fat Cream Cheese:

      • Cream cheese is made from a mixture of milk and cream and is typically tangy in flavor.
      • Opting for low-fat cream cheese reduces the fat content while still providing a creamy texture and flavor.
      • It’s commonly used in both sweet and savory dishes, adding richness and creaminess.

    4. Honey or Maple Syrup:

      • Both honey and maple syrup are natural sweeteners that add flavor to dishes without the need for refined sugar.
      • Honey has been used as a sweetener for thousands of years and has antimicrobial properties.
      • Maple syrup is made from the sap of maple trees and is a good source of manganese and zinc.

    5. Coffee:

      • Coffee is not only a popular beverage but also a versatile ingredient in cooking and baking.
      • It adds depth of flavor and a subtle bitterness to desserts like tiramisu.
      • The caffeine in coffee can enhance alertness and concentration when consumed in moderation.

    6. Rum or Coffee Liqueur (Optional):

      • Rum or coffee liqueur adds a depth of flavor and a hint of alcohol to the dessert.
      • Coffee liqueur, such as Kahlua, is made by blending coffee beans with spirits like rum or vodka, creating a rich and aromatic liqueur.
      • While optional, these ingredients can enhance the overall flavor profile of the tiramisu.

Fun Facts:

  • Strawberries:

    • Strawberries are the only fruit with seeds on the outside.
    • In medieval times, strawberries were believed to have medicinal properties and were used to treat everything from depression to fevers.
    • The strawberry plant is a member of the rose family and is closely related to roses, apples, and almonds.

  • Greek Yogurt:

    • The word “yogurt” comes from Turkish and means “to thicken” or “to curdle.”
    • Greek yogurt is strained to remove whey, which gives it its thick and creamy texture.
    • In Greece, yogurt has been a staple food for thousands of years, dating back to ancient times.

  • Low-Fat Cream Cheese:

    • Cream cheese was first made in the United States in the 19th century by dairyman William Lawrence in New York.
    • The original name for cream cheese was “Philadelphia cream cheese,” named after the city where it was first produced.
    • Cream cheese is not just for sweet dishes; it’s also commonly used in savory dishes like dips and spreads.

  • Honey and Maple Syrup:

    • Honey is the only food that never spoils. Archaeologists have found pots of honey in ancient Egyptian tombs that are over 3,000 years old and still perfectly edible.
    • Maple syrup is produced by boiling down the sap of maple trees. It takes about 40 gallons of sap to make one gallon of syrup.
    • The grading system for maple syrup varies by country. In the United States, maple syrup is graded into Grade A (with various subgrades like Light Amber, Medium Amber, and Dark Amber) and Grade B, while in Canada, it’s classified as Canada No. 1 (with subgrades like Extra Light, Light, and Medium).

  • Coffee:

    • Coffee is the second most traded commodity on Earth, after crude oil.
    • The word “tiramisu” means “pick me up” or “lift me up” in Italian, which is fitting since tiramisu often contains coffee and is known for its energizing properties.
    • Legend has it that tiramisu was invented in the 1960s in the Veneto region of Italy. Its exact origins are disputed, but it’s widely loved around the world today.

  • Rum or Coffee Liqueur (Optional):

    • Rum is made by distilling fermented sugarcane or molasses. It originated in the Caribbean in the 17th century and quickly became popular among sailors and pirates.
    • Coffee liqueurs like Kahlua gained popularity in the mid-20th century and are often used in cocktails and desserts for their rich coffee flavor.