If you’ve decided to make your own pancake or crown of kings to celebrate Epiphany on January 6, here’s how to lighten up (a little) those calorie bombs.
This Thursday, January 6, it’s time for the galette des rois (or the crown if you live in the South). If the traditional frangipane pancake remains the favorite of the French, many variations exist depending on the region. Filled with apple, brioche, orange blossom, pears and chocolate, dried fruits …
But does the galette des rois really make you fat? We’re not going to lie to each other, a portion of pancakes (and we won’t tell you anything about individual pancakes) covers more than 25% of the daily calories recommended for a woman, between 1800 and 2000 kcal, and 23% for men, with a recommendation of 2200 to 2500 kcal daily. However, consumed in moderation, associated with a healthy and balanced diet, as well as an adapted physical activity, the galette des rois will not increase the number indicated on your scale.
How to savor the galette des rois without excess?
With two puff pastry, almond powder, eggs, sugar and butter, the galette des rois provides the equivalent of 2 to 3 tablespoons of fat per serving. Do not deprive yourself, but apply a few tips to limit calories.
The simplest solution: to avoid any frustration, opt forhalf a part : this will allow you to reduce your energy intake by around 200 calories!
Second option: a lighter pancake. The pancake without frangipane contains 100 kcal less per 100 gram serving. Fruit pancakes and brioche crowns reduce each serving by 200 calories.
A homemade preparation also allows you to control the sugar and fat levels in your recipe, for a more digestible version. You can for example replace the butter with plain yogurt.
On D-day, try to limit the accumulation of calories by eating a slightly lighter meal before the Epiphany snack. And in the evening, prepare a homemade soup with seasonal vegetables.
To discover :
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Low-fat apple pancake Unroll 1 puff pastry on a baking sheet. Peel and cut 4 apples into strips. In a frying pan, melt 10g of butter, add the apples and sprinkle with 20g of caster sugar. Cook for 10 minutes. On the first dough, spread 100 g of applesauce, add the cooked apples. Incorporate a broad bean, put 1 second dough on top and weld the edges. Bake for 25 minutes at 200 ° C.
Light Kings Brioche In a bowl, place 100 ml of lukewarm skimmed milk and 12 g of baker’s yeast. Mix, then let stand 5 minutes. Add 320 g of flour, 1 tablespoon of cooking sweetener, 1 0% yogurt, 1 egg and 2 tablespoons of orange blossom. Knead the preparation for 10 minutes. Cover with a cloth to let rise for 1 hour at room temperature. Degass the dough then form a sausage and assemble the ends to create a crown. Place it on a baking sheet covered with baking paper and let rise for 1 hour. Brush the brioche with 2 tablespoons of milk for the gilding then sprinkle with 50 g of candied fruit. Preheat the oven to 180 ° C and bake for 30 minutes.
Light chocolate pear galette des rois In a container pour 10 g of whole sugar and 1 egg. Beat the mixture for 5 minutes so that it thickens. Add 100 g of mixed almonds and mix. Pour 60 g of melted chocolate for dessert, 20 ml of soy cream, then mix. Cut 1 pear into thin strips. In a tart mold covered with baking paper, place a pastry sheet without cutting it. Pour 20 ml of soy milk and 2 teaspoons of sugar in a ramekin and mix. With a brush, lightly moisten the center of the leaf. Place another sheet on top so that each corner forms a star. Moisten slightly. Carry out this operation with 4 sheets. Pour the chocolate preparation evenly and place on top of the pear slices. Cut a pastry sheet in 4 to cover the pears and pinch the sides. Fold the corners while moistening with the milk mixture. Bake for 40 minutes at 160 ° C.
Galette des rois with raspberries In a salad bowl, whisk 100 g O% fromage blanc with 60g caster sugar. In another container, mix 160 g of ground almonds and 1 tbsp. to c. cornflour. Mix the 2 preparations. Whisk 2 eggs, then incorporate them. Add a few drops of bitter almond flavor. Break up 200g of frozen raspberries and gently incorporate them into the preparation. Melt 20g of butter in the microwave. Brush a first pastry sheet with it on one side and place it in the mold, buttered side at the bottom. Continue with a second sheet, place the butter side on the first sheet, and so on for 4 sheets. Place the filling in the center of the pastry sheets and insert the bean. Butter another pastry sheet and place it on the pancake, buttered side up, as well as the last buttered sheet in the same direction. Fold the edges of the last leaves towards the inside of the mold, sliding the first ones underneath to close the cake. Bake for 30 minutes.
Light frangipane pie Cut 50 g of margarine into pieces. Place in a blender 220 g of flour, 50 g of whole almond puree without added sugar, 30 g of ground almonds, 30 g of sugar, as well as a pinch of fleur de sel. At medium speed, gradually add 70 ml of almond milk without added sugar. Continue to mix. Knead the dough by hand for a few minutes and form a ball. Flatten it, film it and place it in the fridge for 30 minutes. In a salad bowl, whisk together 50 g of whole almond puree without added sugar, 1 sachet of vanilla sugar and 50 g of coconut sugar. Add 150 ml of almond milk without added sugar, 150 g of ground almonds and 40 g of cornstarch. The texture should be liquid and thick. Preheat the oven to 180 °. Take the dough out of the refrigerator and give it a round shape about 4 mm thick. Place it in a pie pan, lined with baking paper. Place the frangipane on top and sprinkle with flaked almonds. Bake for 30 minutes.
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