A Better Way to Have Dessert
We all want to be able to eat dessert, but often we know that what tastes great in the moment, isn’t great for us long term. So, try this, when you eat dessert, try to eat healthier, low-sugar alternatives that incorporate beneficial nutrients like fiber and unsaturated fat.
By preparing your own nutritious desserts you can ensure they aren’t full of unhealthy ingredients. Here are a few tips for making desserts that are better for and your loved ones:
- In place of white or whole-wheat flour, use lower-carb almond flour, cashew flour, coconut flour, or a mix of these flours. Or look for flourless recipes that use nutrient-rich ingredients like beans as the base.
- When possible, skip or reduce the amount of table sugar, brown sugar, honey, molasses, agave, and maple syrup. A little—such as what’s in 88% dark chocolate—is OK, but most recipes call for far too much.
- Natural sweeteners like allulose, monk fruit, stevia, and yacón syrup don’t appear to spike blood sugar levels, but avoid all artificial sweeteners as they have very negative metabolic consequences.
- Prioritize whole-food sweeteners such as dates, unsweetened applesauce, and bananas in limited quantities. Try starting with less than what a recipe calls for, then taste and see if your taste buds desire more sweetness.
- Choose unrefined fat sources like nut butters, coconut milk, and avocado instead of oils when possible. When using oils, avoid ultra-refined seed oils such as canola, corn or soy, in favor of avocado oil, coconut oil, olive oil, ghee, and grass-fed butter.
Check out these two great recipes and Enjoy!
Black Bean Brownies
- 14 oz can low sodium black beans drained & rinsed
- 2 eggs large
- 1/2 cup applesauce unsweetened
- 15 small or 10 Medjool dates pitted
- 2 tbsp brewed coffee optional
- 1 tsp pure vanilla extract
- 1/2 cup cacao powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1/4 cup + 1/4 cup chocolate chips
- Avocado or olive oil cooking spray
- Preheat the oven to 350 degrees F. Line an 8 x 8 square baking dish with unbleached parchment paper and spray with cooking spray.
- In a powerful blender or food processor add ingredients in the following order: eggs, applesauce, black beans, cacao powder, coffee, vanilla, baking soda, salt and dates; then process until smooth.
- Add 1/4 cup chocolate chips and stir to mix.
- Pour batter into baking dish, top with 1/4 cup chocolate chips and bake for 30 minutes.
- Remove from the oven and let brownies cool for 5 minutes. Transfer to a cooling rack and let cool completely before slicing. Cut into 16 squares.
Chocolate Avocado Mousse
- 1 Avocado ripe, about 150 g or 1/2 cup mashed avocado
- 6 pitted Medjool Dates
- 1 1/4 cup Coconut Milk Canned, light, or full fat (300 ml)
- 1 teaspoon Vanilla Extract
- 1/4 cup Unsweetened Cocoa Powder
- Place the dates into a mixing bowl and cover with hot water - thick bath temperature. Soak for 10 minutes then drain. Discard the water.
- Cut the avocado in half, remove the stone and scoop out the flesh with a spoon.
- In a blender add avocado flesh, canned coconut cream, unsweetened cocoa powder, vanilla extract, and soaked dates.
- Blend on high speed until creamy and smooth. It should not take more than 1 minute. If necessary, stop the blender after 30 seconds, scrape down the sides of the jug to make sure that all the ingredients come back in the center, process again.
- Transfer the mousse into 4 dessert ramekin and refrigerate for at least 1 hour to set.
- Serve with crushed pistachios or coconut.
- Store up to 3 days in an airtight container in the fridge.
- It can be frozen into an ice cube tray and enjoyed as a frozen snack!
Chocolate Covered Strawberries
- 1 pt. strawberries
- 2 c. semisweet chocolate chips
- 2 tbsp. coconut oil
- Line a large baking sheet with parchment paper. Rinse strawberries and pat dry with paper towels.
- In a small microwave-safe bowl, combine chocolate chips and coconut oil and microwave in 30-second intervals, stirring in between, until completely melted.
- Dip strawberries in chocolate and place on prepared baking sheet.
- Refrigerate until chocolate is set, about 30 minutes.