RECIPE BOOK

Guilt-Free Desserts

Karina Rojas León. Personal Trainer. Master's in Education.

Dear friends, I have prepared this document with a lot of affection for
you all since I know very well what anxiety is, it often
become our worst enemy and end up sabotaging all our
good intentions and our healthy diet.

While it is true that these are healthy recipes, they must be taken with caution because
that some of them cannot be prepared every day, since to
despite not having sugar or carbohydrates, due to containing flaxseed flour,
almonds, coconut contain fats.

The recipes that can be consumed without restrictions are those that are
made with egg whites and protein, which is why I recommend them.
they can have a vegetable or isolated protein that allows them to do everything
desserts without restrictions. For better guidance, I leave you some
guidelines:

Oats should only be consumed in the morning.

For the night, you can consume almond flour, flaxseed, and of
coco.
Do not abuse your consumption as they are very healthy,
they provide calories.

Protein can be ingested at any time, avoid ingesting

a maximum of 3 services per day.

Now to Enjoy.....

Karina Rojas León. Personal Trainer. Master's in Education.

BASIC 1.- HOMEMADE PEANUT BUTTER

To prepare your butter you need 250 grams of roasted peanuts.

without salt. You will grind in a high-powered processor for 10

minutes. Try not to use a hand blender or low power mixer because
you run the risk of burning it.

After a few minutes, the mixture begins to take on a consistency.

harsh, then creamier until you obtain the butter.

You should be removing from the edges with the help of a spatula, to
finally add sweetener to taste, you keep in a jar and

you refrigerate.

Peanut butter is very healthy, as it provides acids

unsaturated fats, has a high satiety power and is the best for fighting
anxiety, but don't overindulge in it, as it is high in calories, you can

eat a maximum of 2 to 3 teaspoons a day, even at night.

Karina Rojas León. Personal Trainer. Magister en Educación.

BASIC 2.- NUTELA FITNESS

To make your nutella you must already have prepared peanut butter,
then add 2 tablespoons of unsweetened cocoa powder,
sweetener and beat until you get your Nutella.

BASIC 3.- HOMEMADE STRAWBERRY JAM.

Put 1 cup of fruit of your choice in the minipimer. I added strawberries, what about you?

You can even use the frozen fruit version. Add 2.

level tablespoons of chia seeds, sweetener to taste,

1/3 cup of filtered (or bottled) water and grind.

You can taste the sweetness to your liking, let it rest in the
refrigerator for about 30 minutes so that the chia takes effect and gives

consistency to your delicious homemade jam without additives or preservatives.

Karina Rojas León. Personal Trainer. Master's in Education.

BASIC 4.- DATE DELICACY
This is an excellent option for the moments when you feel like
eat something sweet and you don't want to resort to sugary foods
refined.
Soak 10 pitted dates or 1 cup of raisins. If you use water
If it's hot, you should leave it for 2 hours; if it's cold water, you should leave it all day.

night.
Grind in the food processor at high power until obtaining
the consistency of a delicacy.
No sweetener is needed as the dates provide plenty of sweetness.

Note: Consume with restriction because it is a high glycemic index food.

5.- THE PERFECT COMBINATION

If anxiety attacks you during the day, I recommend these 2 options

of sweetened rice crackers. You can eat a serving.
(indicated on the nutritional label) and serve some of the basics.

Karina Rojas León. Personal Trainer. Master's in Education.

6.- PROTEIN JELLY. Buy a container of sugar-free jelly.
You put 200 cc of hot water (not boiling) in the blender and add the
jelly container, put 600 cc of water, add 1 scoop of protein and
mixing while ensuring it doesn't overflow.

I make less than a liter so that it has a thicker consistency.

Serve in individual cups, at the time of serving add 2.

tablespoons of sugar-free jam and some chopped walnuts.

7.- HOT CHOCOLATE: You put 1 or 2 in a cup or bowl.

tablespoons of unsweetened cocoa powder, a cinnamon stick, a
a splash of unsweetened almond milk, sweetener, and filled with
hot water.
You serve it accompanied by a portion of unsalted nuts.

Karina Rojas León. Personal Trainer. Master's in Education.

8.- FRUIT WITH NUTS.

1 red apple + 12 almonds + 1 teaspoon with butter of

homemade peanut

This is a very practical option and ideal for when we are busy.
anxiety. The red apple is an excellent alternative because it provides
that sweetness we are looking for, besides the perfect combination
with good fatty acids, it has a high satiating power. Therefore, it is
an ideal snack for the menstrual period.

9.- PROTEIN SHAKE AND A TABLESPOON DE

PEANUT BUTTER
Prefers a protein with less than 8 grams of carbohydrates, 2 of

sugar and fat.

Karina Rojas León. Personal Trainer. Master's in Education.

10.- WHOLE GRAIN RICE CAKE. Buy rice cakes

integral (puffed rice), add a tablespoon of butter

peanut and sprinkle on top 2 strawberries, you can choose another fruit.

This option is delicious as a snack.

11.- RICE CAKE WITH PEANUT BUTTER AND

BANANA
Buy rice cookies and add a tablespoon of tea.

fill with peanut butter and chop half a banana on top.

It is served with tea, coffee, or if you want a protein boost,

you take a shake of your whey protein.

Karina Rojas León. Personal Trainer. Magister en Educación.

12.- CHOCO-PROTEIN BALLS PROTEIN BALLS

Mix 2 scoops of protein powder, 4 tablespoons of oatmeal,

2 tablespoons of flaxseed flour and 2 teaspoons with
toasted sesame seeds, 2 tablespoons with peanut butter
homemade and mix with the help of a wooden spoon.

Then wet your hands and shape your balls. If the consistency
it's thick, you can add a few teaspoons of milk
almonds.

Refrigerate for 30 minutes and it's ready. It makes 2 servings.

13.- MUG CAKE or CAKE IN A CUP:

Mix in a bowl 1 whole egg, 1 teaspoon of olive oil, 2

tablespoons of unsweetened cocoa powder, 1/3 teaspoon of powder of
bake, 2 tablespoons of oats, 2 tablespoons of flour of
flaxseed (ground seeds), 5 chopped walnuts, a small drizzle of
water and sweetener.

Put in the microwave for 1.5 minutes, making sure it doesn't

Stir, wait for it to cool down, and enjoy with a tea or infusion of your choice.

Karina Rojas León. Personal Trainer. Magister en Educación.

14.- FIT FLAN
You put a packet of flan in the blender or mini blender.
sugar-free powder, 1 scoop of protein, 600 ml
of water (not 1 lt) and bats.

Then you empty it into a pot and bring it to a boil without

stop stirring.

Portion and refrigerate for at least 1 hour.

If you want a thicker consistency, you can

put 1 over leave it without flavor

15.-SUGAR-FREE JELLY Jam should never be something you...

missing in a fit girl's refrigerator.

You buy a sugar-free jelly container. You put 200 cc in the blender.
with hot water (without boiling) add the jelly container, you put 800 cc
of water and mixtures, ensuring that it does not overflow.

I make less than a liter so that it has a thicker consistency.

Portion into individual cups, when serving add 1 tsp.

of goji or any seed you have like flax, poppy, or sesame
toasted.

Karina Rojas León. Personal Trainer. Master's in Education.

16.- CHOCOLATE MOUSSE

Put 1 scoop of protein in the blender

powder, 2 tablespoons of chia, 1 tablespoon

bitter cocoa powder, sweetener to taste and

¾ cup of almond milk or water, mix,

refrigerate for about 40 minutes, let the chia

do your work and be ready to DEVOUR!!!!

17.- CHOCO FIT MERENGUE

Beat 3 egg whites, then

you incorporate without beating 1 teaspoon of cinnamon

in powder, 2 tablespoons of flaxseed flour and

sweetener....

Put it in the microwave for two minutes and

you will get this WONDERFUL dessert.

Karina Rojas León. Personal Trainer. Master's in Education.

18.- ZERO CARB CHOCOLATE ROLL
Ingredients: 2 egg whites, 1 tablespoon of unsweetened cocoa powder

sugar, sweetener, 3 tablespoons of

flaxseed meal
Preparation: Blend everything at once, heat a
Teflon frying pan, you wipe it with a napkin with oil and
you start to make the tortillas, roll them up and wait
let them cool down.

SALSA: You put in a very small bowl a

tablespoon of bitter cocoa, a splash of milk
almonds, sweetener and you put it in the microwave for
10 seconds, you take out and add.

19.- SWEET EGGS

Prepare 4 to 5 hard-boiled eggs. You peel them, remove the
egg yolk and lavas to eliminate the smell.

Put everything in the hand blender, add essence of

vanilla, sweetener and cinnamon to taste. Grind until
to obtain a sweet dough.

It comes with 2 or 3 rice crackers.

You can also layer the pasta with

the rice cakes, refrigerate and eat like a
ice dessert.

Karina Rojas León. Personal Trainer. Master's in Education.

20.- CHOCOLATE CAKE

Ingredients for 6 servings.

½ cup of oat flour (ground oats)
1 large egg + 1 white
2 tablespoons of powdered sweetener
1 tablespoon of vanilla essence
1 teaspoon of baking powder
Sweetener to taste.

For the FillingDate delicacies or Ianza (the delicacy of dates)

CoverageHigh cocoa chocolate + sweetener.

PreparationBeat the eggs with the sweetener.

Add the oats, baking powder, and vanilla essence.
Put it in a silicone mold, first wipe it with a napkin with oil.
and bake at 180 degrees for 10 minutes.
Remove, let cool, and unmold by cutting into 6 pieces.

Cut it in half and add 1 heaping teaspoon of caramel spread per piece.
Melt the chocolate in a double boiler or in the microwave and coat your sticks.

There you have your chocolate cake ready to enjoy.

Karina Rojas León. Personal Trainer. Master's in Education.

21.- ALFAJOR WITH CREAM
Ingredients for 10 units.
3 large eggs
1 cup of oatmeal
½ cup of whole wheat flour
1 teaspoon of baking powder
Sweetener

Preparation:
You are going to start by beating the egg whites with sweetener to taste until

to make a meringue.
In another bowl, mix the yolks and then integrate with movements.
enveloping the egg whites.
Add the baking powder and the flours without mixing so that the
do not lower the mixture, use a silicone spatula.

Place the baking sheet, put aluminum foil on it, and pass a
napkin with oil so that the mixture does not stick.
With a spoon, you add the mixture and press it down.
Bake in the oven at 180 degrees for 10 minutes, remove and let cool.
Fill with date paste or Dailys and sprinkle grated coconut on top.

Chocolate Alfajor.
A variation of the previous alfajor is the chocolate coating.
So you can melt half a bar of chocolate
about 60% cocoa in a double boiler or microwave and coat the alfajores.

Karina Rojas León. Personal Trainer. Master's in Education.

23.- CORNSTARCH COOKIES
Ingredients for 10 units.
1 cup of cornstarch
¾ cup of whole wheat flour
1 teaspoon of baking powder
2 eggs
2 tablespoons of olive oil
Sweetener to taste

For the FillingDelicacy Dailys or Ianza.

Preparation:
Mix all the ingredients, the dough will not be fully combined.

You must put it in a bag and stretch it as much as you can. Take it to the

refrigerate for at least 30 minutes.

After that time, you take it out of the bag and stretch it a little more carefully.

that the dough does not break, if that happens you can add a pinch of

almond milk or kneading.

Cut the dough with a mold, place the baking sheet, and put paper on it.
You wet it and pass a napkin with oil so that the mixture doesn't stick.
take.
Bake for 8 minutes, remove and let cool.
Fill with date paste or Dailys and roll in grated coconut.

Karina Rojas León. Personal Trainer. Master's in Education.

24. LITTLE CHILEANS.

Ingredients for 10 units.

2 egg yolks
1 tablespoon of olive oil
1 cup of oat flour
½ cup of whole wheat flour
1 teaspoon of baking powder
Sweetener
5 tablespoons of almond milk or water

Preparation:
In a bowl, you will mix the flours, the baking powder, and the
yolks and mix well with a fork.
Then you add the milk and olive oil until a dough is formed, if
If necessary, you can add a pinch of water.
Wrap the dough in plastic wrap and let it rest for at least 2 hours in
the refrigerator.

After that time, roll out the dough, you can cut it into small coins.
Place the baking tray, put aluminum foil on it, and pass a.
napkin with oil so that the mixture does not stick.

Add the small coins, poke them with a fork, and take them to the oven at 180.
degrees for 10 minutes, remove and let cool.
Fill with date paste or Dailys paste and roll in coconut.
grated.

Karina Rojas León. Personal Trainer. Magister en Educación.

25.-Coconut Candy Balls

This snack is ideal for anxiety, but you should consume it with
moderation, so take it as a little extra gift to your meal

trap.

Get a cup and add 2 tablespoons of flour.

flaxseed and other ½ cup ground oats (oat flour),

3 tablespoons with sugar-free caramel.

Mix everything, wet your hands and shape the small balls; then coat them in

oatmeal with shredded coconut.

Chill for at least 1 hour before serving.

4 portions come out.

Karina Rojas León. Personal Trainer. Master's in Education.

26.- CHOCO BANANA BALLS

Mix ½ cup of oats

2 tablespoons of unsweetened cocoa powder

1 ripe banana mashed

2 heaping tablespoons of homemade peanut butter
Grated coconut for spreading.

Mix all the ingredients, roll balls with your hands and then ...
you dip in the grated coconut.

27.- HEALTHY PIZZA

FOR THE DOUGHBlend 1 egg with 2 tablespoons of flour

salt, sea salt, and 1 teaspoon of olive oil, place in the skillet.

Like it were a pancake. Bake it for 10 minutes on each side.

FILLING:Take out of the oven and add 2 tablespoons of sauce

natural tomato, 2 slices of vegan cheese or any low-fat cheese
(0 2 tablespoons of grated cheese), shredded chicken
(previously boiled) tomato, mushrooms, Italian zucchini and
olives.
Bake in the oven for 10 more minutes or until the cheese melts.
you will die with the smell.

Karina Rojas León. Personal Trainer. Master's in Education.

 EXTRA TIPS FULL ANXIETY
[Link] CHOCOLATE AND ONLINE
This is not a recipe, it's more of a tip in case of anxiety.

Pacarí is an organic chocolate from Ecuador, available in 60 and 70.

and up to 100% cocoa and in the most incredible flavors like Lemon

Grass, chili, Merquen, lemon balm, almonds, orange, etc. Look it up in

stores of natural or organic products.

And you have a more economical version which is the online brand.

You can eat 2 or 3 squares in case of anxiety.

Karina Rojas León. Personal Trainer. Master's in Education.

29.-BESHOS

Beshos are sugar-free meringues that provide only 1 calorie and

these are the best tips for a day of anxiety

30.- PUFFED CEREALS WITHOUT SUGAR

These sugar-free cereals are perfect for a movie afternoon, there are
in 3 varieties: Puffed wheat cereal, rice, and corn.

Karina Rojas León. Personal Trainer. Master's in Education.

 ESSENTIALS FOR THE WEEKEND
31.-POP CORN PURI POP

32.-SAUCES WITHOUT SUGAR

GOURMET. SERVICE. VERY GOOD

33-DESSERT WITHOUT SUGAR

Karina Rojas León. Personal Trainer. Magister en Educación.