SCA Living Well: Healthy Desserts

The trouble with going on a “diet” is that it can be incredibly restrictive and difficult to maintain. Most diets have a lot of DON’Ts- things you are not allowed to eat at all. If you were to stick with that for a lifetime, you would never again experience some of the traditions and little pleasures associated with certain foods. Instead of NEVER eating unhealthy foods, we recommend a more moderate approach. Be more selective. Indulge only in the treats that are very special to you, and savor a smaller portion. When faced with a choice, think about your health as one of the factors you consider. And in some cases, use a different ingredient that will improve the nutrition of your favorite indulgences. Below, we talk about these three strategies in more detail, so that you can have (a small slice of) your (healthier) cake and eat it (occasionally) too!

BE SELECTIVE

If someone brings a box of donuts to work every Friday, give it a pass. There is nothing special about it when it is there every week. Don’t just eat it because it is there. If you are a sucker for a certain type of donut, occasionally cut one in half, walk away, and sit down to enjoy every bite. Choose a small slice of your aunt’s famous homemade pie over the store-bought cookies. Enjoy the seasonal items that you can’t have all year, and be picky. Don’t waste dessert on something you don’t absolutely love.

MAKE HEALTHY CHOICES

Did you know that pumpkin pie has about half the calories and half the fat of pecan pie? Another smart substitution is choosing angel food cake over chocolate cake, sorbet over ice cream, and jello over pudding. Of course, the world’s healthiest dessert is a dish of fresh fruit salad. Whenever fresh fruit is available, take a serving of that alone, or along with another small treat. Remember, dessert is meant to be a small bit of sweetness to finish off an otherwise healthy, balanced meal.

USE SUBSTITUTIONS

If you are the creator, you have a lot of opportunity to make desserts healthier. Try mixing whole wheat flour in with white flour for a bit more fiber and nutrients. Use egg whites or egg beaters instead of whole eggs. You can even use applesauce instead of eggs in many baked goods. Instead of butter, try a plant-based spread, like Smart Balance, or choose a healthy oil, such as canola or olive oil. Top cake with fresh fruit instead of whipped cream or icing. Dip strawberries in dark chocolate. Sprinkle granola or chopped nuts on a small dish of frozen yogurt or low-fat ice cream. If you eat dessert every night, take a smaller portion and choose a healthier option. Small changes to daily habits make a big difference over time.

RECIPES

Below are two recipes for healthier dessert options.

Banana, Oatmeal, Chocolate Chip Cookies

1 mashed ripe banana

1/2 cup packed brown sugar

1/4 cup Smart Balance spread, softened

1/4 cup white sugar

1 teaspoon vanilla extract

2 egg whites

1/2 cup whole wheat flour

¾ cup all-purpose flour

2 cups old-fashioned oats

1 teaspoon baking soda

1/2 teaspoon salt

1/2 cup semisweet chocolate chips

Cooking spray

Preheat oven to 350°.
Combine first 5 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Add egg whites; beat well.
Combine flour, oats, baking soda, and salt in a medium bowl, stirring with a whisk. Add flour mixture to banana mixture in bowl; beat with a mixer at medium speed until well blended. Stir in chocolate chips.
Drop batter by heaping tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 18 minutes or until golden. Cool on pans 2 minutes. Remove cookies from pans; cool completely on wire racks.