I have good news: living a health-conscious lifestyle does not mean cutting out dessert. I know. As a certified holistic nutritionist, I’m always looking for ways to add nutrient-dense benefits to recipes and promote eating in a way that honors hunger queues with balanced meals. To put it simply, indulging in dessert every now and then won’t set back health goals—in fact, research shows it promotes balance! These three sweet-tooth-satisfying ideas are not only easy and healthy desserts, but they also incorporate wholesome ingredients, making them a healthier choice when you’re craving something sweet.
-Protein Ice cream
-Chocolate Chip Oatmeal cookies
-Frozen Banana and Peanut Butter Bites
Let’s Talk Sugar
Balancing high-sugar cravings is an ongoing process that can often feel frustrating. Here are some key things to know about sweets and why some sugars are actually good for you, so next time you don’t have to skip the cookie – just pick the one made with smart ingredients!
Natural vs. Added Sugars:
Natural sugars are found in fruits, while added sugars are found in processed foods and pre-made desserts. Cravings for natural sugars are often your body’s way of signaling a need for energy or nutrients, while cravings for added sugars can be influenced by external factors like advertising or habit.
Balanced Diet:
On-going, seemingly constant sweet cravings may be a sign of an imbalanced diet. To counter this, try to prepare meals that are a combination of protein, fiber, healthy fats, and complex carbohydrates. This will help stabilize blood sugar levels and reduce cravings.
Emotional Triggers:
Recognize that emotional factors, such as stress, boredom, anxiety, or sadness, can contribute to sweet cravings. Finding alternative ways to cope with emotions, such as practicing mindfulness and moving the body, can help manage these triggers.
Hydration:
Dehydration can sometimes be mistaken for hunger or sweet cravings. Ensure you stay adequately hydrated throughout the day by drinking water or herbal tea.
Healthier Alternatives:
Opt for healthier sweet alternatives, such as fresh fruit, protein ice cream, chocolate chip oatmeal cookies, frozen banana peanut butter bites, or dark chocolate with a high cocoa content. These options provide sweetness along with nutritional benefits.
Gradual Reduction:
If you currently consume a lot of added sugars, consider gradually reducing your intake. Baby steps towards a goal often result in lasting habits. This method can allow your taste buds to adapt to less sweetness over time.
Food Environment:
Create a food environment that supports your goals. Stock your kitchen with healthier options and limit the presence of sugary treats around the house.
Occasional Indulgence:
Lastly, it’s okay to indulge in your favorite sweet treats occasionally. Completely depriving yourself may lead to cravings becoming more intense. The key is moderation and balance!
Remember that sweet cravings are a common part of life. The goal is to find a balance that works for you and supports your overall health and well-being. By understanding the reasons behind your sweet cravings and adopting mindful eating habits, you can make choices that align with your health goals.
Let’s get into the recipes.
Protein Ice Cream
Protein Ice Cream bowls are the ideal post-workout or after-dinner snack. Here are the basics.
Ingredients:
- 1/2 cup cottage cheese
- 1/2 – 1 cup of non-dairy milk. I like to home make almond milk—here’s the recipe.
- 1 scoop of your favorite protein powder. I love Ritual and Vital Proteins.
- 1 frozen banana or 1 cup frozen blueberries
- 1 tablespoon of honey or maple syrup
- A handful of ice cubes. This adds an awesome ice cream-like thickness.
Directions:
-Blend the Smoothie Base: Add Greek yogurt, milk, protein powder, frozen fruits, and honey (if using) to the blender.
-Pour the smoothie base into a bowl.
-Top with your favorite seeds, nuts, fruits, granola
Notes:
-If you want a thicker consistency, add fewer liquids and more frozen fruits. For a thinner consistency, use more liquids.
-Blend everything until smooth and creamy. If it’s too thick, you can add a bit more milk to reach your desired consistency.
-Whether you’re a fan of chocolate, tropical flavors, or classic berry blends, the possibilities are endless when it comes to making a delicious and protein-packed ice cream bowl.
Chocolate Chip Oatmeal Cookies
This recipe incorporates whole grains, natural sweeteners, and healthy fats. These cookies are both delicious and nutritious. Here’s how to make them.
Ingredients:
- 2 ripe bananas, mashed
- 1/3 cup unsweetened applesauce
- 2 cups rolled oats (gluten-free if needed)
- 1/4 cup almond butter or peanut butter (unsweetened and unsalted)
- 1/4 cup honey or maple syrup (adjust to your desired sweetness)
- 1/2 teaspoon pure vanilla extract
- 1/2 teaspoon ground cinnamon
- A pinch of salt
- 1/2 cup chocolate chips
Directions:
-Preheat the Oven: Preheat your oven to 350°F. Line a baking sheet with parchment paper or lightly grease it.
-Mix Wet Ingredients: In a mixing bowl, combine the mashed bananas, applesauce, almond butter, honey (or maple syrup), and vanilla extract. Stir until well combined.
-Add Dry Ingredients: Add the rolled oats, ground cinnamon, and a pinch of salt (if using). Mix until all the ingredients are thoroughly combined.
-Incorporate Add-Ins: Gently fold in your choice of add-ins, such as chocolate chips, raisins, nuts, or dried fruits.
-Scoop and Shape: Drop spoonfuls of the cookie dough onto the prepared baking sheet, spacing them a couple of inches apart. (You can shape them into cookie form as they won’t spread much during baking.)
-Bake: Place the baking sheet in the preheated oven and bake for about 15-20 minutes, or until the cookies are golden brown on the bottom.
-Cool: Remove the cookies from the oven and allow them to cool on the baking sheet for a few minutes. Then, transfer them to a wire rack to cool completely.
Notes:
-These cookies are naturally sweetened by the bananas and honey/maple syrup and provide fiber from the oats so no added sugars.
-They are customizable—add your favorite chocolate, nuts, etc to suit your taste preferences.
-They are a great option for a quick snack or a healthier dessert.
Frozen Banana and Peanut Butter Bites
Frozen banana and peanut butter bites are a delicious dessert option that takes under 5 minutes to prepare. Here’s the recipe.
Ingredients:
- Ripe bananas
- Natural peanut butter
- Dark chocolate chips (optional)
Directions:
-Slice ripe bananas into thin rounds.
-Spread a small amount of peanut butter onto one banana slice and top with another to create a sandwich.
-Optionally, dip the banana sandwiches in melted dark chocolate (be sure to choose a chocolate with a high cocoa content for a healthier option).
-Place the banana and peanut butter bites on a parchment paper-lined tray.
-Freeze until firm (usually for a few hours).
-Eat!
Notes:
-Swap sliced strawberries or dates for bananas for a new taste
-Instead of peanut butter, try another kind of nut butter, almond butter is delicious with this
-Top the chocolate with coconut or seeds for a twist
CONCLUSION
These three easy and healthy desserts offer a variety of flavors and textures that will satisfy any sweet tooth, without compromising on nutrition. If you enjoyed these dessert ideas and are looking for more healthy recipes, look no further. Click here!
xxx
Allie
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