1 Week’s Worth Of 12WBT Desserts To Satisfy Your Sweet Tooth!

Nutrition // Isabella Dugan

Ah, dessert ūü§§ Perfect for those of us who like to finish the evening with something sweet. And you can forget two squares of dark chocolate when there are¬†desserts like these to enjoy! Few ingredients, easy to prep and able to be enjoyed any night of the week. That‚Äôs the 12WBT way of life!¬†

1. Chocolate Mug Cake

  • ¬†1 Serves
  • ¬†5 min prep time
  • ¬†5 min cooking
  • ¬†211 Cal / serve
desserts

12WBT Chocolate Mug Cake

Ingredients

  • 2 Tablespoons Plain Wholemeal Flour (15g)
  • 1 1/2 Tablespoons Cocoa Powder (8g)
  • 1 Pinch Baking Powder (1g)
  • 1 Pinch Salt (1g)
  • 1/4 Teaspoon Olive Oil (1g)
  • 1 Tablespoon Low Fat Natural Yoghurt (15g)
  • 2 Teaspoons Honey (10g)
  • 1 Tablespoon Low Fat Milk (15g)
  • 1/4 Teaspoon Vanilla Essence (1g)
  • 1 Pinch Ground Cinnamon (1g)
  • 1 Egg Cage Free Egg (50g)
  • 1 Spray Olive Oil Spray (1g)

Method

  1. In a small bowl, mix all wet ingredients thoroughly.
  2. In larger bowl, mix all dry ingredients and create a well in the centre.
  3. Add wet ingredients to dry ingredients in three stages, stirring thoroughly as you go.
  4. Transfer to a microwave safe cup (280ml capacity) ready to cook!
  5. Microwave at 30% power for 2.5 min. Check. If still runny on top, cook for a further 2.5 min.
  6. Eat slowly and mindfully!

2. Blueberry and Banana Muffins

  • ¬†2 Serves
  • ¬†15 min prep time
  • ¬†25 min cooking
  • ¬†332 Cal / serve
desserts

12WBT Blueberry and Banana Muffins

Ingredients

  • 1/2 Cup Self Raising Wholemeal Flour (80g)
  • 1 1/2 Tablespoons Brown Sugar (26g)
  • 1 Tablespoon Rolled Oats (8g)
  • 1 Cage Free Egg (59g), lightly beaten
  • 1/2 Banana (51g), mashed
  • 2 Tablespoons Low Fat Milk (40g)
  • 2 Teaspoons Olive Oil (10g)
  • 25g Frozen Blueberries
  • 2 Teaspoons Extra Light Cream Cheese (10g)

Method

  1. Preheat oven to 180¬įC. Line 2 large (¬Ĺ cup/125ml) capacity muffin pans with muffin wraps or large paper cases.
  2. Combine flour, sugar and rolled oats in a bowl.
  3. Combine egg, banana, milk and oil. Add to flour mixture and stir gently until just combined. Add blueberries and fold through just until combined.
  4. Divide mixture between pans. Bake for 20-25 minutes or until a skewer inserted into the centre of a muffin comes out clean. Serve spread with cream cheese.

Tiramisu

  • ¬†2 Serves
  • ¬†20 min prep time
  • ¬†174 Cal / serve
desserts

12WBT Tiramisu

Ingredients

  • 100g Reduced Fat Ricotta
  • 1 Tablespoon Low Fat Greek Yoghurt (20g)
  • 1 1/2 Teaspoons Icing Sugar (3g)
  • 1 Teaspoon Cocoa Powder (2g)
  • 1/4 Cup Espresso Coffee (60g), cooled
  • 1 Teaspoon Coffee Liqueur (5g)
  • 3 Sponge Fingers (39g)

Method

  1. Place ricotta, yoghurt and 1 teaspoon icing sugar in a small bowl. Blend with a stick blender until smooth. Set aside.
  2. Select two small wine or dessert glasses for serving. Combine cocoa powder and remaining icing sugar in a small, fine sieve. Sieve a little cocoa mixture over the base to cover. Spoon a thin layer of ricotta cream over the cocoa.
  3. Combine espresso and liqueur in a small bowl. Break or cut the sponge fingers into pieces. Dip half the pieces into coffee mixture, then place into glasses over ricotta cream. Top with half the remaining ricotta cream and a dusting of cocoa mixture. Repeat with remaining sponge fingers, cream and cocoa mixture. Refrigerate for at least 1 hour before serving.

Cacao Fudge Bites

  • ¬†21 Serves
  • ¬†10 min prep time
  • ¬†60 min cooking
  • ¬†80 Cal / serve
desserts

12WBT Cacao Fudge Bites

Ingredients

  • 1 Cup Walnuts (127g)
  • 1 1/4 Cups Fresh Dates (235g)
  • 1/2 Cup Cacao Powder (45g)

Method

  1. Put dates, walnuts & cacao into a food processor and blend until finely ground. The mixture should resemble cake crumbs but when pressed will easily stick together.
  2. Firmly press into 21 single ice cube molds and place into the fridge until ready to eat.
  3. Enjoy!

Panna Cotta with Mango and Lime

  • ¬†10 Serves
  • ¬†30 min prep time
  • ¬†12 hours set time
  • ¬†169 Cal / serve
desserts

12WBT Panna Cotta with Mango and Lime

Ingredients

  • 600 ml Buttermilk (600g)
  • 1/3 Cup Sugar (73g)
  • 10g Gelatine Leaf
  • 300g Low Fat Greek Yoghurt
  • 2 Teaspoons Vanilla Essence (10g)
  • 1 fresh or frozen Mango (200g), chopped¬†
  • 2 Tablespoons Fresh Lime (6g), zest finely grated
  • 100g Rice Cookie, crushed

Method

  1. Combine buttermilk and sugar in a medium saucepan. Stir over low heat until sugar has dissolved. Heat mixture to almost boiling point but do not boil. Remove from heat.
  2. Meanwhile, place gelatine leaves in a small bowl of cold water for 1-2 minutes to soften. Drain and squeeze out excess water. Add to warm buttermilk mixture and stir to dissolve. Set aside to cool until just warm.
  3. Whisk in yoghurt and vanilla. Strain mixture through a fine sieve into a large jug, then pour into ten 1/3 cup (80 ml) capacity glasses or cups. Place on a tray and refrigerate overnight to set.
  4. To serve, scatter mango over each panna cotta. Combine lime zest and cookie crumbs in a bowl and rub together with fingertips. Sprinkle over mango, and serve.

Chocolate Pudding

  • ¬†2 Serves
  • ¬†25 min prep time
  • ¬†15 min cooking
  • ¬†179 Cal / serve
desserts

12WBT Chocolate Pudding

Ingredients

  • 1g Olive Oil Spray
  • 2 Teaspoons Cocoa Powder (6g)
  • 20g Fresh Dates, chopped
  • 3 Teaspoons Margarine (15g)
  • 15g Dark Chocolate, chopped
  • 1 Cage Free Egg (59g), lightly beaten
  • 1 Teaspoon Plain Flour (3g)

Method

  1. Preheat oven to 180¬įC. Spray two 1/3 cup capacity shallow ramekins with oil. Use half the cocoa powder to dust insides of the ramekins. Shake out any excess.
  2. Combine dates and 2 tablespoons boiling water in a small heatproof bowl. Add margarine and chocolate. Microwave on high for 40 seconds. Stir until chocolate and margarine have melted. Cool slightly.
  3. Stir in egg, mixing well. Stir in combined sifted flour and remaining cocoa. Stir until smooth. Spoon mixture into prepared ramekins, and place into a small baking dish. Pour enough boiling water into the baking dish to come halfway up the sides.
  4. Bake for 10-15 minutes. The mixture should be just cooked on top but still feel a little squidgy in the centre. Remove from the dish and stand for 2 minutes. Serve dusted with a tiny amount of cocoa if you like.

Apple and Berry Crisp

  • ¬†10 Serves
  • ¬†10 min prep time
  • ¬†35 min cooking
  • ¬†138 Cal / serve
desserts

12WBT Apple and Berry Crisp

Ingredients

  • 7 Red Apples (875g), peeled, cored & cut into thin wedges
  • 5 Teaspoons Sugar (25g)
  • 350g Frozen Mixed Berries
  • 1 Cup Rolled Oats (90g)
  • 1 Teaspoon Ground Cinnamon (2g)
  • 6 Teaspoons Brown Sugar (24g)
  • 1 Teaspoon Vanilla Essence (5g)
  • 1 1/2 Tablespoons Butter, No Added Salt (30g)

Method

  1. Preheat oven to 180¬įC. Combine apples, sugar and 2 tablespoons water in a large saucepan over medium heat. Cover and simmer for 6 minutes or until almost tender. Add berries and stir to combine.
  2. Place oats, cinnamon, brown sugar and vanilla in a medium bowl. Add butter and use your fingertips to rub into oat mixture until evenly combined.
  3. Spoon apple mixture into a 6 cup capacity baking dish, discarding any excess liquid from apple mixture. Sprinkle oat mixture over apples. Bake for 25 minutes, or until topping is golden and fruit is bubbling. Set aside to cool for 5 minutes before serving.

Want more simple, healthy desserts as a part of a complete 12-week meal plan? Visit our website to learn more about our 12WBT nutrition philosophy and custom weight loss programs!

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