Among all the Christmas sweets that we have at our disposal, the roscón de Reyes is one of the most caloric per serving, since it is usually eaten in quantities greater than the other sweets and in addition, it is the perfect combination of refined flours and sugars with fats . Therefore, today we leave original ideas to make our roscón de Reyes much healthier.
First thing: quality flour
The white wheat flour is the one used in the traditional way to make the roscón de Reyes, but because it is a refined flour that we should reduce in our diet, we recommend replacing it with a better nutritional quality.
Choosing your integral version may be enough to add fiber and vegetable proteins, as well as a variety of vitamins, minerals and antioxidants while we subtract easily assimilated hydrates that quickly raise blood glucose without satisfying us.
Other alternatives to refined wheat flour are oatmeal, quinoa, rye or any other full grain that retains all its good properties.
Subtract fats and add lean proteins
Lean proteins are the ones that produce the most satiety and those that by delaying the digestive process as well as being unable to store in the body, help to lose weight, therefore, if we want a healthier roscón de Reyes, replace whole milk with skim milk or add egg whites, fresh cheese or other skim milk It is a good option to achieve it.
We can also use clearer in replacement of whole eggs to increase the protein intake with less fat and thus achieve a roscón de Reyes more satiating to help us control the amount ingested.
Remove free sugar and sweeten in a healthy way
We know that added sugars such as honey, table sugar or syrups and syrups are free sugars that are precisely what we should reduce in our diet if we want to protect health.
Thus, remove sugar and sweeten in a healthy way Our roscón de Reyes must be a priority. To achieve this, instead of free sugars we can use sugars from foods such as dates, the banana, applesauce or others.
Although we can always go to artificial sweeteners or sweeteners without calories but natural as stevia, with the foods mentioned above we will not only add sweet taste but also fiber, vitamins and various minerals.
Use better quality fats
The classic roscón de Reyes usually has butter among its main ingredients, and we suggest replacing it with better quality fats, specifically for extra virgin olive oil that is among all oils, the best option for cooking.
The extra virgin olive oil Tolerates high temperatures very well, offers polyphenols with antioxidant effect and other benefits for the body and also has better quality fats than butter.
Therefore, to achieve a healthier roscón de Reyes we recommend replace the butter EVOO, peanut butter or homemade almond or other that provides better quality fats to the recipe.
Dried and dried fruits for cover
The traditional cover of roscón de Reyes is based on sugar and candied fruit That is not the best alternative because it is also filled with simple hydrates or sugars that quickly raise blood glucose.
In its replacement, we propose use dried and dried fruits for cover such as nuts, almonds, dried apricots, raisins or others without added sugars, with more fiber, satiating vegetable proteins and a variety of antioxidants as well as other good nutrients for the body.
With these ideas you can achieve a roscón de Reyes healthier like the one we showed last year ideal to enjoy without guilt on these dates.
This article was originally published by Gabriela Gottau in January 2018 and has been revised for republication.
In Vitónica | Vegan Reyes roscón recipe to prepare it in your own home
Image | Direct to the Palate, iStock, Pexels and Pixabay