How to Satisfy your Sweet Tooth Without Sabotaging Your Meal Plan

9/5/2018

We've all been there. You've been eating clean for 3 or 4 days and you're feeling really good about yourself. Then it hits. Out of nowhere, the insatiable urge for chocolate! So what do you do? Do you give in to temptation and ruin 3 days of hard work, or do you hold out and become a grumpy, irritable mess because you're denying your brain's natural desire for pleasurable foods? My answer: NEITHER! Below are some recipes that will help you curb your sweet tooth without totally derailing your whole healthy eating plan. Stay on track and satisfy your cravings- it's a win-win!

No-Flour Peanut Butter Cookies

I discovered these delicious little morsels while researching recipes to offer a client with a gluten allergy. Of course there are gluten-free flour mixes that she could substitute for wheat flour, however I was looking for something cheap and easy for her to throw together using ingredients she likely had in her pantry. Enter these four ingredient peanut butter cookies!

Ingredients:
1 cup peanut butter (I used crunchy but smooth would work just fine)
1 cup Stevia Baking Blend (Splenda No Calorie Granulated Sugar Substitute would work as well)
1 large egg
1 teaspoon vanilla extract
1/2 cup raisins (optional)

Instructions:
1. Combine all 4 ingredients into a large bowl and stir until well combined
2. Form cookies into 1- inch balls and place on a baking sheet
3. Gently press tops of cookies with a fork to flatten
4. Bake at 325F for 12-15 minutes until slightly browned
5. Place on a wire rack to cool
6. Enjoy!
*I added raisins because I had them on hand and thought they would add a nice sweetness and texture to the cookies. You could also add chocolate chips, your favorite nuts or some shaved chocolate on top. Totally customizable!

Those look pretty easy and delicious right? Now, lets get down to brass tax- how much are these little devils going to set you back? The answer may surprise you! The recipe above made about 14 cookies which winds up being about 120 calories per cookie. You might be thinking "Why would I bother with these cookies if they still have 120 calories in them?!?! I may as well just reach for the box!" Well, lets talk about what you get for that 120 calories:
3.5 grams of protein
6 grams of healthy unsaturated fat
5 grams of carbohydrates
Conclusion: You get all of the satisfying sweetness without all of the empty calories. As such, these cookies can serve as a sweet treat but also a nutritious snack or quick breakfast on the go. You can even make a big batch and freeze them for quick and easy grabbing. Even have your fur babies help you with cleanup! So next time you're looking for a way to treat yourself without sabotaging your health- look no further than your own pantry!
Recipe adapted from: https://www.myrecipes.com/recipe/easiest-peanut-butter-cookies

Fruit- The Natural Sweet Treat!

In the summertime, there's nothing better than fresh fruit. It offers us an indulgent sweet treat but also packs a punch when it comes to vitamins and minerals. The problem is how to best utilize it. Ever see the 2 lb cartons of fruit on sale and think to yourself "That's a good deal, but I know I'll only eat a fraction of those strawberries before they go bad." Ever buy them anyway and get frustrated a week later when half of them are covered in mold and you kick yourself for not eating them sooner? What happens in the winter when fresh fruit isn't in season but you're still craving sweet treats? Never fear! I've got you covered with two ways to prolong the life of your fruit: 1) Dip it in chocolate for a decadent treat or homemade gift 2) freeze it and use it for smoothies or a healthy alternative to ice cream!

Chocolate Covered Strawberries
Whats better than a juicy, sweet, perfectly ripe strawberry? A juicy, sweet, perfectly ripe strawberry covered in chocolate! While we tend to think of chocolate-covered strawberries as an expensive, ultra-decadent treat you buy for special occasions, they're actually surprisingly easy to make at home. Make them for yourself as an alternative to a candy bar or make them for as a gift for a special occasion (just because you didn't spend a bundle doesn't mean they will be any less appreciated!). Here's what you need:

Ingredients:
1 lb fresh strawberries- washed and patted dry
6 oz semi sweet chocolate chips

Instructions:
1. Melt the chocolate chips using a heat-safe bowl. Microwave on HIGH for approx. 30 seconds, stir and repeat until you have a smooth consistency
2. Allow chocolate to cool for 1 minute
3. Using hands or a fork dip the strawberries in the chocolate, twirling to seal the ends
4. Place strawberries on baking sheet lined with wax paper. Chill for 30 minutes until set
5. Share and Enjoy!

Frozen Fruit Smoothies and "Ice Cream"
Frozen fruit is probably one of the most versatile, yet underutilized food commodities out there. It's easy, it stores well and you can opt to buy it for cheap or freeze your own depending on the season. But how many of us instead let our fresh fruit go to waste? It's no secret that buying in bulk can save you some serious cash, but when it comes to fresh fruits an vegetables it can be a challenge to consume them before the mass quantity goes to waste. And don't even get me started on bananas. You buy them in the store a little under ripe, thinking they'll be perfect in a day or two. Well turns out you were right but now ALL of them are ripe and you can only eat so many bananas at once. Enter gallon-size freezer bags and your freezer! Freeze any surplus fruit for quick and easy smoothies or an alternative to ice cream! These treats are totally customizable to your preferences and what you have on hand. All you need is a blender, frozen fruit and a little milk and you're off!

For the smoothies shown above I used the following:
1/2 frozen banana
1/2 cup frozen blueberries
1 tablespoon almond butter
1 cup 1% milk
Throw it all in the blender and blend until smooth!

This made a smoothie about the consistency of a milkshake. If you are looking for a treat more the consistency of ice cream, use about 1/2 cup of milk and pop it in the freezer for 20-30 minutes before serving. It's the perfect sweet and refreshing summer treat!

So there you have it! Three ways to treat yourself without overindulging. Keep following weekly for new recipes, shopping tips and meal planning ideas to help keep your health journey on track!

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For the Love of Food