Natillas
Postres • España
Acerca de Natillas
Vanilla milk custard dessert with cinnamon
How to Make Natillas (Traditional & Healthy Version)
Natillas is a classic Spanish dessert, cherished for its creamy texture and delicate vanilla flavor. Originating from the heart of Spain, Natillas has been served for centuries in homes and cafes, particularly as a comforting treat after meals. The dish is traditionally made with milk, eggs, sugar, and a hint of cinnamon, creating a silky custard that is both simple and elegant. Its roots stretch deep into Spanish culinary history, often associated with family gatherings and festive occasions. In Spain, Natillas is a symbol of home-cooked goodness and nostalgia. It is often enjoyed by young and old alike, making it one of the most beloved desserts in Spanish cuisine. This healthy version respects tradition while reducing calories and fat, making it suitable for modern, health-conscious diets. With only 170 calories per serving, Natillas offers a guilt-free way to indulge in authentic Spanish flavors. Its smooth, comforting taste and subtle sweetness make it a perfect dessert for anyone seeking a lighter yet satisfying treat, and its vegetarian-friendly profile ensures it can be enjoyed by a wide audience.
Ingredientes(para 1 small bowl (about 120 ml) typical of Spanish dessert portions)
- 2 cups Low-fat milk (Leche desnatada)
- 2 Egg yolks (Huevos)
- 1 tablespoon Cornstarch (Maicena)
- 2 tablespoons Granulated sugar (Azúcar)
- 1 teaspoon Vanilla extract (Extracto de vainilla)
- 1/4 teaspoon Ground cinnamon (Canela)
- 1/2 teaspoon Lemon zest (Ralladura de limón)
- a pinch Salt (Sal) - opcional
Instrucciones
- 1
In a medium saucepan, heat the milk with lemon zest and half the cinnamon over medium heat until just before boiling. Stir occasionally to prevent sticking.
5 minutes
Do not let the milk boil to preserve the delicate flavor.
- 2
In a separate bowl, whisk the egg yolks with sugar and cornstarch until smooth and pale.
3 minutes
Whisk vigorously for a silky custard.
- 3
Slowly pour the hot milk into the egg mixture, whisking constantly to temper the eggs.
2 minutes
Add milk gradually to avoid curdling.
- 4
Return the mixture to the saucepan and cook over low heat, stirring continuously until it thickens (about 10 minutes).
10 minutes
Keep stirring to prevent lumps.
Por qué este platillo es saludable
By replacing whole milk with low-fat milk and reducing sugar, this Natillas recipe keeps calories in check without sacrificing traditional flavor. It’s vegetarian-friendly and avoids heavy cream, making it lighter and easier to digest. The balance of protein and carbs makes it ideal for a post-meal treat, while cinnamon and lemon zest bring metabolic and digestive benefits.
This Natillas recipe offers a nutritious profile with 170 calories per serving, 5g protein, 23g carbohydrates, and only 7g fat. Using low-fat milk reduces saturated fat, while eggs provide high-quality protein and essential vitamins like B12 and D. Cinnamon and lemon zest add antioxidants, and cornstarch ensures a gluten-free option unless a biscuit garnish is used. The dessert is naturally rich in calcium and supports bone health.
Consejos
- 💡Tip 1: Use fresh lemon zest and cinnamon sticks for deeper flavor.
- 💡Tip 2: Constant stirring is key to achieving a smooth custard.
- 💡Tip 3: Allow Natillas to cool fully before refrigerating to prevent condensation.
Conservación y servicio
Store Natillas covered in the refrigerator for up to 3 days. Avoid freezing as it alters the texture. Serve chilled for best results.
Mejor momento para servir: Breakfast or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 170.0 kcal |
| Proteínas | 5.0 g |
| Carbohidratos | 23.0 g |
| Grasas totales | 7.0 g |
| Fibra | 0.0 g |
