Category Archives: Dessert

Protein shake chocolate bar

1 scoop chocolate protein powder, 1/2 cup coconut oil, 2 tbsp raw honey, 1 tsp vanilla, 1/8 tsp mint extract – combine then pour mixture into wax or parchment paper lined bread pan. Stick in freezer about 5-10 min.

Pumpkin Pie Gone Raw and Homemade Almond Milk

Crust ingredients:

1 cup medjool dates (take the pits out!) – if you’ve pulled these out of the fridge, let them sit on the counter and get to room temperature. Takes about an hour after refrigeration.
1 cup walnuts
1 cup pecans
2 tbsp melted raw coconut oil

Blend at medium speed in a food processor. You don’t want this too well-blended. Using your fingers and/or a spoon, mash the chopped nuts/dates mixture into a pie pan. If you have any left over, set it aside.

2 cups pumpkin – if using raw pumpkin, use a sugar pumpkin. The kind you carve for Halloween taste bitter.
1 cup medjool dates at room temperature
2 tbsp raw coconut oil
1/4 cup almond milk
1/4 tsp sea salt
2 tsp cinnamon
1 tsp vanilla extract
1/2 tsp nutmeg
1/4 tsp cloves
1/2 tsp fresh ginger grated
1/8 tsp cardamom

Combine all ingredients in a blender or food processor. Blend well – you want the mixture smooth. Then smooth filling into your pumpkin pie crust. Place in the fridge to refrigerate overnight and tomorrow when you’re ready to dig in, it’ll be solidified the way pumpkin pie should be!

Pumpkin baked oatmeal

1 cup pumpkin
1 banana
1/2 tsp vanilla extract
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp cloves
1 1/2 cups old fashioned oats
1/2 cup chopped walnuts
2 tsp baking soda
1/4 tsp sea salt
1 egg
1/2 cup unsweetened vanilla almond milk
1/3 cup maple syrup

Preheat oven to 350 F. Pour batter into a greased 8 x 8 baking dish and stick it in the oven for 40 minutes.

High Fiber Brownies

These brownies have a few secret ingredients: black beans and prunes, along with oats and whole wheat flour, boost the nutrition, while the dark cocoa powder and mini chocolate chips keep the rich flavor that you crave in a brownie.
I prefer the richer flavor of dark brown sugar, but you can use light if that’s all you have.
Swap vanilla extract for almond or peppermint extract to alter the flavor. (If you use almond extract, mix in 1/2 cup chopped walnuts or almonds to the batter. For minty brownies, add a couple of chopped candy canes.)
These have 6 g fiber and protein each–and just 3 g fat. This is a treat you can feel good about eating. The result is a thick, fudge-like brownie that’s rich and delicious.

1 15.5-ounce can black beans, drained and rinsed (or 1 1/2 cups cooked dried beans)
2 cups water
1/2 cup prunes
1/4 cup packed dark brown sugar
1 teaspoon vanilla extract
1/3 cup dark cocoa powder

1/2 cup oats
1 1/2 cups whole wheat flour
1/2 t salt
1 1/2 t baking powder
1/2 cup mini chocolate chips

Preheat the oven to 350�F.

Place the prunes in the bowl of a food processor and pulse a few times to start to break them down.

Add the black beans and process until smooth, adding a cup of the water in a steady stream to thin the mixture. The beans and prunes will be smooth with a few chunks.

Add the brown sugar and vanilla extract and pulse a few times to combine.

Add the oats, flour, salt and baking powder to the food processor and pulse until combined.

Add the remaining cup of water in a stream until a thick but smooth batter has formed. (You might not need all the water.)

Add the chocolate chips and pulse a few times to mix in.

Coat a 9×13-inch baking dish with nonstick cooking spray, then pour in the brownie batter.

Bake 30 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool before slicing into 12 brownies.

Note: For a party, slice into 24 brownies.

Number of Servings: 12

The Healthiest Frozen Desserts from the Grocery Store

Healthy Choice Premium Fudge Bars

Creamy and supremely chocolaty. For a portion-controlled low-cal bar, what could be better?

Calories per bar: 80

Haagen-Dazs Mango All Natural Fat Free Sorbet

“Tastes like a juicy, fresh mango,” one tester said. During the hot, muggy days of summer, this is the perfect refreshment.

Calories per 1/2 cup: 120

Dreyer’s/Edy’s Slow Churned Chocolate Snack Size Cups

It’s the traditional light chocolate ice cream you love — in a preportioned take-it-on-the-go-size cup.

Calories per container: 170

Haagen-Dazs Vanilla All Natural Low Fat Frozen Yogurt

Indulge your craving for sinfully rich ice cream with this diet-friendly variety. If you didn’t know, you’d never guess it’s frozen yogurt.

Calories per 1/2 cup: 200

Del Monte Fruit Chillers Freeze & Eat Tubes Strawberry Snow Storm

Let your inner child come out to play with these fun icy treats, made with real fruit. Staffers loved the berry flavor.

Calories per tube: 55

via The Healthiest Frozen Desserts from the Grocery Store.

Strawberry and Cream Cheese Sandwich

1 serving

* 1 tablespoon reduced-fat cream cheese, (Neufchâtel)

* 1/4 teaspoon honey

* 1/8 teaspoon freshly grated orange zest

* 2 slices very thin whole-wheat sandwich bread

* 2 medium strawberries, sliced

1. Combine cream cheese, honey and orange zest in a bowl. Spread bread with the cheese mixture. Place sliced strawberries on 1 piece of bread, top with the other.

Per serving: 128 calories; 4 g fat (2 g sat, 1 g mono); 8 mg cholesterol; 18 g carbohydrates; 2 g added sugars; 4 g protein; 3 g fiber; 191 mg sodium; 63 mg potassium.

Tropical Fruits with Pistachios and Coconut

4 servings

* 16 slices ripe mango, pineapple and/or papaya

* 4 teaspoons “lite” coconut milk

* 2 tablespoons chopped pistachios

1. Place fruit slices on a serving platter. Drizzle with coconut milk and sprinkle with pistachios.

Per serving: 124 calories; 7 g fat (3 g sat, 1 g mono); 0 mg cholesterol; 15 g carbohydrates; 3 g protein; 2 g fiber; 17 mg sodium; 164 mg potassium.

“Cocoa-Nut” Bananas

4 servings


* 4 teaspoons cocoa powder

* 4 teaspoons toasted unsweetened coconut

* 2 small bananas, sliced on the bias


1. Place cocoa and coconut on separate plates. Roll each banana slice in the cocoa, shake off the excess, then dip in the coconut.




Per serving: 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.

Iced Lychees

4 servings


1 20-ounce can lychees, drained


1. Place lychees on a sheet pan and freeze for at least 2 hours before serving.


Per serving: 115 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 29 g carbohydrates; 1 g protein; 1 g fiber; 2 mg sodium; 126 mg potassium.

Chocolate and Nut Butter Bites

4 servings

* 8 1/4-ounce squares bittersweet chocolate

* 4 teaspoons almond, cashew or pistachio butter

1. Top each chocolate square with 1/2 teaspoon nut butter of your choice (almond, cashew, pistachio).

Per serving: 79 calories; 6 g fat (2 g sat, 1 g mono); 0 mg cholesterol; 9 g carbohydrates; 1 g protein; 1 g fiber; 12 mg sodium; 20 mg potassium.

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