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Tag Archives: healthy desserts

Single Serving Simple Apple Crisp

3 Nov

Have you ever been craving that taste of apple crisp, but haven’t wanted to make an entire pie? Well now you can have a single serving, and guilt free!!

No longer feel bad about eating this simple, 15 minute version of an apple crisp. Served in an apple bowl instead of that buttery pie crust, this is definitely a healthy treat!

And it is so quick and simple, anyone can make it! Will you be?!

Apple Crisp along with anything pumpkin or chocolate is probably one of my favorite holiday desserts. What is yours?!

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Single Serving Apple Crisp

-1 large apple

-1/4 cup Rolled Oats

-2 tsp Coconut Oil

-1 tsp Cinnamon

-1 tbsp Honey

-Dash of Sea Salt

Directions: Hallow out apple on inside, leaving enough of the apple for a “thick bowl”. Be careful not to break or pierce sides or bottom of apple. With the removed apple from inside, chopped into pieces, mix with half of the honey and cinnamon, and place back into the apple “bowl”. In a little bowl, mix together the oats, the rest of the honey and cinnamon, and salt.  Place this topping mixture on top of the apple to fill to the top. Place in preheated oven of 350 degrees (or even in a small toaster oven), for about 7 minutes. Switch over to the broil setting and continue to cook for about 2 minutes, or until the top is browned. Remove from oven and enjoy! Can top with unsweetened coconut if desired.

 

Apple Benefits
1)Reduces tooth decay by lowering levels of bacteria
2)Keeps Alzheimer’s away and fights aging effects on brain
3) Curbs Cancer because of flavonol richness
4)Decreases risk of diabetes (due to soluble fiber amount)
5)Reduces Cholesterol
6) High in fiber keeps digestive tract optimal
7)Neutralize Irritable Bowel Syndrome (high fiber content)
8) Detoxes Liver
9) Boosts immune system

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fungal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

 

Rolled Oats Benefits
1) High in fiber, low in fat
2) Makes you feel satisfied
3) Stabilizes blood sugar
4) Removes bad cholesterol
5) Great gluten-free options
6) Contains unique antioxidants
7) Enhances immune response to disease

Coconut Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

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Frozen Red Velvet Dessert

30 Jul

Red Velvet. Something everyone seems to absolutely adore.

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Yet did you know, that it is simply just chocolate cake with red food coloring? I think it is actually the cream cheese icing that tends to go on top of the cake that everyone actually loves.

But I love chocolate. All kinds. So naturally, I also love red velvet cake. Of course, I love making smoothies and shakes for a night time treat, and this time, red velvet was the choice of focus. I’ve posted a red velvet shake before on here, but this one is a little bit different, and certainly served differently!

Yes the ingredients are a bit different too, but instead of enjoying my shake as normal, I decided to have patience for once, and plan ahead. I made this during the day time, and then put it in the freezer for about an hour. The result was amazing. It was like icecream in a cup. Let it sit out for just a few minutes to dethaw a little, and then begin to break it up with your spoon. Not to mention the topping of a sweet cream that tasted similar to the frosting we all love.

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It tasted sinful. But it was oh so nutritious. Do you like chocolate? Come over to the red side. Add a little color in your typical chocolate shake.

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Frozen Red Velvet Dessert
-1 cup unsweetened almond milk
-1 frozen banana, very ripe
-1 scoop natural chocolate protein powder (can omit or use vanilla)
-1.5T unsweetened cocoa powder
-1/4 cup low fat cottage cheese (or 2T cream cheese)
-2T rolled oats
-1/2 tsp butter extract (can sub in vanilla)
-Sweetener to taste (I used 1 packet stevia)
-Optional: red food coloring (for color), 1/2 tsp xanthan gum (for extra thickness)

For Cream Topping:
-2T low fat cottage cheese
-2T Greek yogurt
-1T honey
-1/4 tsp butter extract (or vanilla)

Directions: Place all ingredients in a blender and blend until smooth. Taste to gauge the amount of sweetener you prefer. Pour into cup and place in freezer, covered, for about one hour. Use blender to “cream” together 2T Greek yogurt, 2T cottage cheese, 1/4 tsp butter extract, 1T honey (or stevia). Set aside in fridge until desiring the shake. When ready to eat, take your cup out of the freezer and allow to sit for about 5 minutes (or simply nuke in microwave for just about 20 seconds). Top with “cream” and cacao nibs (or chocolate chips) if desired.

Cocoa Benefits
1)Decreases blood pressure
2)Improves cholesterol levels
3)Prevents heart disease
4)Rich in flavonoids, an antioxidant

Reeses Cup Frozen Yogurt Bites

17 Jul

Remember those fruity frozen yogurt bites I shared with you all the other day? Well as the chocoholic I am, I had to make a different variety.

See, chocolate and peanut butter may be my two favorite things. Well almond butter actually,  but peanut butter comes close behind.  That is why I was always a Reese’s cup lover. Unfortunately they are anything but healthy.

That is why I created these. A healthy, cold, refreshing, and delicious take on the typical Reeses cup! High in protein and low in fat, these should be a winner in anyone’s eyes.

Stored in the freezer, they are the perfect little bite of heaven at any time of the day. Even breakfast! Watch out though, mine disappeared extremely quickly :)

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Reeses Cup Frozen Yogurt Bites
Base:
-1/4 cup low fat cottage cheese
-1/4 cup Greek yogurt
-1/4 cup unsweetened vanilla almond milk
-2T honey or 1 packet stevia
-1tsp vanilla extract
*Blend all ingredients in blender until smooth. Split batter in half.

Peanut Butter Layer:
-2.5T peanut flour (or peanut butter)
-2T almond milk
*Blend 1/2 base with peanut flour and milk. Pour into mini muffin molds, about 1/2 way to the top. Place in freezer until set

Chocolate Layer:
-2T cocoa powder + stevia/sweetener to taste)
*Blend cocoa powder and stevia with the other half of the base. After peanut butter layer is set, take out of freezer and fill the muffin molds to the top with chocolate layer. Place back into freezer. Freeze until set. Store in freezer until eating.

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

Cocoa Benefits
1)Decreases blood pressure
2)Improves cholesterol levels
3)Prevents heart disease
4)Rich in flavonoids, an antioxidant

Pina Colada Mugcake

11 Jul

The day has finally come. Remember that mugcake contest over Instagram I have mentioned a few times (like here and here)? Like I have told you all before,  Susanna,who is hosting this contest, (TastyHealth), also had a 4 week pancake challenge back in the spring. Unfortunately after entering in each week with the most creative recipes I could come up with, I didn’t win (stil great recipes though that you can find on my site!).

When she began this 4 week mugcake challenge, I knew I had to participate again. The first week was chocolate themed, and unfortunately, I didn’t win (even though my good friend Amy DID win!). This past week was then a new theme, fruit. I knew I had to do something special.

When it comes to desserts, I am usually more of a chocolate lover rather than fruit, but I do love my pina coladas. I knew that is what I’d make! I scooped out the coconut from its shell that I bought at the store, and decided I would make the shell my “mug” for the full pina colada effect.

This recipe has absolutely NO sugar, except all the delicious, fresh fruit in it. It is all you could want in a fruit, healthy dessert, and more! Let this dessert take you away to a tropical island :)

P.S. I won!

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Piña Colada Mugcake:
▫2T coconut flour
▫2T oat flour
▫1/2 cup cubed pineapple
▫1/4 cup melted ripe banana
▫1/4 cup egg whites
▫1T fresh coconut (or unsweetened shredded)
▫3T almond milk
▫2T cottage cheese
▫1/2 tsp vanilla and coconut extract
▫1tsp baking powder
▫1 coconut shell (if desired to cook cake in)

For Pineapple Coconut Cream:
▫2T cottage cheese
▫4 one-inch cubes of pineapple
▫1/4 tsp coconut extract

◻Directions: Melt half a very ripe banana in microwave for 30 seconds. Place all other cake ingredients with banana in blender (except coconut shell) and blend until smooth. Pour batter into 1/2 a coconut shell (filling only 3/4 full) or normal coffee mug. Cook in microwave for 2 minutes. For cream, blend all ingredients until smooth. Top cake with a spoonful of cream. Sprinkle with chopped macadamia nuts, and toasted coconut if desired!

Carrot Cake Mugcake & Notella Covered Strawberry Mugcake

10 Jul

Yes, two last mugcakes that I wanted to share. I promise, after this I will stop. They are just so good and easy! I usually can’t wait for desserts to get done baking before I just snack on other things, so these work perfectly for me.

The Carrot Cake mugcake was inspired by a friend I have met through instagram. He is an amazing Texan chef, and trains hardcore as he is an incredible triathlete. If you haven’t been to Jason’s website, you should go check him out here! Anyways, he liked to make jokes about these mugcake creations, as he likes to keep his food real and would rather bake a dessert (I guess it makes sense, he is a chef!). BUT, after my many mugcake creations, I think I tempted him a little bit, and he told me if I could make a dairy free mugcake (preferably carrot cake or pecan pie), he would make it and eat it! I instantly got into the kitchen. I knew I needed to make one so he would finally have one.

What resulted was a delicious, carrot cake mugcake that even my mother said was the most delicious one so far (well, an equal competitor to my pina colada one which I’ll be posting soon).

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Carrot Cake Mugcake
-2T coconut flour
-1 ground flaxseed
-4T almond milk
-4T egg whites
-1/2 small ripe banana
-4 baby carrots, cooked
-1T each: chopped walnuts,shredded coconut, honey
-1/2 tsp baking powder
Directions: Combine all ingredients in blender except nuts and coconut, and blend until smooth. Add in nuts and coconut. Pour into mug and cook in microwave for 1.5 minutes. Top with Coconut Cream if desired!

Coconut Cream (Dairy-Free)
Option1: Whip the contents of canned coconut milk until stiff
Option2: Blend 2T soft tofu, 1T honey, 1/2 tsp coconut extract

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Remember that healthy version of nutella I made, called not-tella?! Well, I made a chocolate strawberry mugcake as well one day, with that delicious “not-tella” taste! If you haven’t seen it yet, you better go check it out soon right here. If you are wanting a fruity yet chocolate-y (I know it’s not a word, but it fits in my lifestyle great) mugcake, this one is for you! If you want the sweet taste of carrot cake, that the first one is for you! For me, I had to compromise and make one for dessert one night, and one the other night:)

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Not-tella Covered Strawberry Mugcake

For Cake:
-2T hazelnut flour
-1T flaxseed
-3T egg whites
-1T Greek yogurt
1tsp baking powder and stevia
**Separate into two small bowls
In one: add 2 mashed up strawberries+1T water
In other: add 1 tsp cocoa powder+1T almond milk

*Spray mug. Place strawberry “batter” in first, then chocolate batter on top. Cook for 2 minutes.

For Strawberry Cream:
-2T Greek yogurt
-2T ricotta/cottage cheese
-1T almond milk
-2 strawberries
-Sweetener to taste, pink food dye optional
*Blend altogether until smooth

Not-tella Dip/Spread
-For every one-cup fresh nut butter, blend one very ripe banana and 2T cocoa powder in until smooth (can add milk or water if desiring a thinner consistency.

*Assembly: Place half strawberry cream on plate. Place mugcake on top. Top with rest of cream. Place a spoonful of “not-tella” spread on top along with a not-tella dipped strawberry. Enjoy!

Frozen Yogurt Cheesecake Bites {Strawberry+Blueberry}

8 Jul

I checked my temperature reader today as I got into my car. It said 99 degrees F.

Not like I could be surprised when simply just walking from the parking garage to my classroom almost has me sweating! I take it as a blessing and a, well, not so pleasant circumstance.

Why blessing? Because this hot, sunny weather allows me to achieve my loved sun-kissed skin tone and enjoy beautiful days out in the sunshine on my lake, swimming and skiing, or at the beach, soaking up the ocean breeze.

Not so pleasant however, because you can only stand being outside for so long in such heat! And, the typical foods you love like warm oatmeal and hot soup, just don’t sound so appetizing anymore. But guess what, that doesn’t turn out as a negative after all. Why? Because it gets me in the kitchen  creating new recipes, like the one I am about to share:)

Remember that taste of an ice cold popsicle on a hot summer day? Well this recipe takes the sinlessly sweet flavor of strawberries and blueberries, the delicious creamy texture of a cheesecake, and the ice cold, refreshing taste of a popsicle, to create a creamy, fruity, frozen yogurt bite!

And the best part? They’re healthy! Filled with fresh fruit, protein-packed greek yogurt and cottage cheese, and natural, raw honey to add a touch of sweetness…I’m not sure that it could get any better!

Next time you need a bite of something refreshing yet sweet, try these frozen yogurt cheesecake bites :)

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Frozen Yogurt Cheesecake Bites
For Base:
-1/2 cup Greek yogurt
-1/2 cup cottage cheese
-1/2 cup almond milk
-2T honey or 1 packet stevia
-1 tsp vanilla extract

*Blend all ingredients together, and split mixture into 1/2 cup amounts (3 in total)

Making the different flavors:
1) With one 1/2 cup of mixture, blend in 6 big strawberries
2) With one 1/2 cup of mixture, blend in 1/2 cup blueberries
3) With the last 1/2 cup mixture, leave as the plain vanilla flavor.

Directions: After having the three different mixtures blended, take the strawberry mixture, and pour into mini muffin molds (filling about 1/2 full). Take some of your plain vanilla mixture, and fill the other mini muffins molds, filling 1/2 full (this recipe makes 24 in total). Freeze for at least 30 minutes. Next, pour the leftover vanilla mixture over the molds with the strawberry mixture (now frozen) until full. Take the blueberry mixture, and pour over the remaining molds that are already 1/2 filled and frozen. Freeze until set, about 30 minutes. Enjoy! Store in freezer:)

No Sugar Chocolate Avocado Mousse & Avocado Benefits

6 Jun

Say what?! A mousse made of avocado? and no sugar added?! Yep, you read it right!

Last night I was really craving a sweet treat, but with being on week three of my sugar detox, I knew I wasn’t about to cave in for any chocolate, or even one of my many delicious protein shakes I usually have every night!

Since being home for the summer, my mom and I have been eating avocados like crazy, going through a bag a week! But I guess when you’re eating clean and not a ton of junk food, avocados are a great healthy fat to turn to when wanting something satisfying. Health facts included below :)

I knew I had used avocados many times in smoothies before to add a creamy texture, so I thought, why not try making a mousse out of it? So that is exactly what I did. And the result was incredible, satisfying my sweet craving absolutely perfectly.

Avocados are such a nutrient-dense food. What are the benefits? Here they are according to natural news:

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-Healthy Brain: The folate in avocados contribute to preventing formation of brain tangles that end in Alzheimers. They are also loaded with Omega-3 fatty acids and vitamin E that is proven to prevent Alzheimers
Healthy Heart: Avocados are rich in monounsaturated fat that boost heart health and lower blood pressure
-Pregancy: Folic acid helps the fetus develop its brain and other vital organs
-Eye Health: Contains carotenoid leutein, that specializes in protecting the eyes from oxidative stress damage
-Blood Pressure: Combination of high potassium content(30% more than banana), with omega-3 and oleic acid reduce blood pressure
-Blood sugar: High soluble fiber prevents blood sugar spikes and the monounsaturated fat prevents insulin resistance (a source of type2 diabetes)
-Anti-Inflammatory: Contains an abundance of plant phytonutrient polyphenols and flavenoids, which have been discovered as anti-inflammatory agents
-Anti-aging: The antioxidant glutathione supports the liver and the nervous system. It replenishes and recycles other antioxidants in the body. Avocados are one of the rare foods that contain a good amount of glutathione
-Digestion: Nutrients and enzymes in avocado reduce inflammation in the stomach and small intestine’s mucous lining, which improves the body’s ability to absorb carotenoids and nutrients.
-Cancer: Avocados can help protect again prostate and berate cancers

Convinced you should eat these delicious green fruits? (YES! It’s a fruit!) It’s so easy to incorporate them into your daily diet, whether eating them sliced with eggs on toast for breakfast, on a salad for lunch, sprinkled with a little lemon and salt for a snack, or by making my avocado mousse for dessert!

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Chocolate Avocado Mousse
-1 ripe avocado, peeled, pitted, chopped
-1 ripe banana, peeled, chopped
-1/4 cup almond milk
-2T cocoa powder
-1T nut butter (I chose PB)
-1/2 tsp vanilla extract
Directions: Combine all ingredients in blender or food processor. Chill for at least one hour. Enjoy! I added fruit in with mine, and it was delicious. Top with whatever you desire.

 

For healthy facts and information about avocados, check out this lovely lady’s blog at http://fifisskinnymunch.wordpress.com/2013/06/05/super-food-avocado/