An explanation of healthy delicious foods along with recipes. Learn how to make great tasting healthy desserts!
Do you eat fattening desserts feeling the guilt soon after? Whether you like Chinese, American, Italian, French, Japanese, or Mexican cuisine, one thing is clear. How can I have the delicious desserts without the 500 calories and 40 grams of sugar? Well how about instead of a slice of chocolate lave cake (590 calories, 25g of saturated fat, 35g of sugar) you choose a delicious chocolate bundt cake (190 calories, 3.5g of saturated fat) with a side of broiled mango (69 calories, 0g of fat).
The truth is, it is possible to eat both delicious and healthy desserts. You just need to know how to make them. The main reason behind fattening desserts is a large calorie intake and too much saturated and trans fat. Here are some recipes that are sure to both lighten up your meal and prove to be part of a healthy diet.
Pineapple Raspberry Parfait
Whether you need a delicious snack in between meals or a light dessert after dinner, a parfait is a great choice. Not only can it be used at any occasion but it's a great treat for both children and adults.
2 8-ounce containers (2 cups) nonfat peach yogurt
1/2 pint fresh raspberries, (about 1 1/4 cups)
1 1/2 cups fresh, frozen or canned pineapple chunks
Will make 4 parfaits (servings)
Divide the raspberries and pineapple chunks into 4 servings.
Layer the yogurt and then the raspberries and pineapples on top in 4 cups. Optional: Add some mint for flavor
109 calorie, 0 g fat, 2 mg cholesterol, 23 g carbohydrates, 5 g protein, 3 g fiber, 58 mg sodium, 113 mg potassium
If you like the classic Italian dessert, why not make it better without all of the calories? This tiramisu combines the authentic Italian taste with modern American flavors to create a creamy, delicious, healthy dessert.
1/2 cup nonfat ricotta cheese, (4 ounces)
2 tablespoons confectioners' sugar
1/2 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
12 ladyfingers, (about 1 3/4 ounces)
4 tablespoons brewed espresso, or strong coffee, divided
2 tablespoons bittersweet chocolate chips, melted
Will make 6 servings
Combine ricotta, sugar, vanilla and cinnamon in a medium bowl.
Place 6 ladyfingers in a 9-by-5-inch (or similar size) loaf pan. Drizzle with 2 tablespoons espresso (or coffee). Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with the remaining 2 tablespoons espresso (or coffee). Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.
107 calories, 2 g fat (1 g sat, 0 g mono), 3 mg cholesterol, 18 g carbohydrates, 3 g protein, 0 g fiber,125 mg sodium, 29 mg potassium
Whether you are making a family treat, dessert for a party, or just a delight for yourself, these Cocoa nut bananas are a great choice. Crispy coconut tingles your taste buds as you bite into the sweet banana.
4 teaspoons cocoa powder
4 teaspoons toasted unsweetened coconut
2 small bananas, sliced on the bias
Will make 4 servings
Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, shake off the excess, then dip in the coconut.
80 calories, 1 g fat (1 g sat, 0 g mono), 0 mg cholesterol, 19 g carbohydrates, 1 g added sugars, 1 g protein, 2 g fiber, 5 mg sodium, 274 mg potassium
Chewy Chocolate Cookies
The classic chocolate cookies made with reduced fat and sugar.
3/4 cup all-purpose flour
3/4 cup whole-wheat pastry flour
3 tablespoons unsweetened cocoa powder
1/2 teaspoon baking soda
1/2 teaspoon salt
6 large egg whites
3/4 cup granulated sugar
1 1/2 cups packed dark brown sugar
1 tablespoon vanilla extract
3 ounces unsweetened chocolate, chopped and melted
Will make 45 cookies (servings)
Position rack in the center of the oven; preheat to 350° F. Line a large baking sheet with parchment paper or a silicone baking mat.
Whisk all-purpose flour, whole-wheat flour, cocoa powder, baking soda and salt in a medium bowl. Beat egg whites in a large bowl with an electric mixer until foamy, about 1 minute. Beat in granulated sugar in a slow, steady stream. Scrape down the sides, then beat in brown sugar 1 tablespoon at a time. Beat until smooth, about 3 minutes. Beat in vanilla and melted chocolate. Stir in the dry ingredients with a wooden spoon until just incorporated.
Drop the batter by tablespoonfuls onto the prepared baking sheet, 1 1/2 inches apart.
Bake the cookies until flat yet springy, with slightly cracked tops, 10 to 12 minutes. Cool on the pan for 5 minutes, then transfer to a wire rack to cool completely. Let the pan cool for a few minutes before baking another batch; replace parchment paper if torn or scorched.
68 calories, 1 g fat (1 g sat, 0 g mono), 0 mg cholesterol, 14 g carbohydrates, 1 g protein, 1 g fiber, 51 mg sodium, 54 mg potassium
Double Chocolate Brownies
Another classic dessert made healthy.
4 ounces semisweet chocolate, broken into pieces
2 tablespoons canola oil
1 cup turbinado sugar
1 large egg
1 large egg white
1/4 cup prune puree
2 teaspoons vanilla extract
1/2 teaspoon salt
3/4 cup oat flour
1/3 cup unsweetened cocoa powder
Will make 12 brownies (servings)
Preheat oven to 350 degrees. Line bottom and sides of an 8-inch square baking pan with foil, leaving a 2-inch overhang.
Combine chocolate and oil in a medium heat-proof bowl. Set bowl over a pan of simmering water; stir until chocolate has melted. Remove from heat; whisk in sugar, egg, egg white, prune puree, vanilla, and salt until smooth.
In a medium bowl, combine flour and cocoa. Stir into chocolate mixture just until incorporated.
Spread batter in prepared pan. Bake until top is firm and a toothpick inserted in center comes out with a few moist crumbs, 40 to 45 minutes. Cool completely in pan. Using foil, lift brownies from pan. Peel off foil. Using a serrated knife, cut into 12 rectangles.
201 calories, 3 g protein, 6 g fat, 32 g carbohydrates
Remember, desserts can be both healthy and delicious. These recipes will lead you on a much more healthy diet and ultimately a much more healthy lifestyle.
All recipes are provided by Eating Well and Whole Living.
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"Healthy Desserts." Recipes, Healthy Eating, Wellness, Green Living, Self Help, Fitness, Beauty, Blogs, and Community from Whole Living Magazine: Body Soul in Balance. Web. 07 Nov. 2010. .
Horn, Jason. "Dark Chocolate Orange Cake - Desserts - Photos - CookingLight.com." CookingLight.com - Making Healthy Taste Great. Web. 07 Nov. 2010. .
Malcoun, By Carolyn. Healthy Recipes, Healthy Eating, Healthy Cooking | Eating Well. Web. 07 Nov. 2010. .