Healthy Desserts
Once a week I allow myself a “cheat day” – usually Friday or Saturday. On this day I have a dessert. I am a true believer in everything in moderation but still I try to have healthy desserts if I can.
My wife has kindly accepted the challenge of creating healthy options for my favorite foods. This has allowed for me to enjoy several delights including my ultimate favorite, carrot cake. This activity is indeed a “challenge” because when substituting coconut oil for butter, wheat flour for white, and skipping certain ingredients altogether, there is a fine line between delicious and disgusting. In order to save you the time and frustration of committing such a devastating act, here are a few healthy substitutions and additions to consider when making desserts and why:
Butter/Margarine:
Butter is loaded with saturated fat derived from animals, which raises cholesterol. Margarine has hydrogenated oils, which is one of the main sources of trans fat. Substitute either with coconut oil. Coconut oil is good for your skin, your hair, maintaining cholesterol levels, weight loss, proper digestions and metabolism. It has a lot of Vitamins E and K. Coconut oil is also high in saturated fat but the oil, of course, is derived from a coconut, which is much healthier than from an animal.
White flour:
White flour is high in glycemic index carbohydrates, which cause sugars to be released quickly into the bloodstream. White flour has no nutritional value. Wheat flour has more protein, vitamins, fiber and minerals. Substitute white with wheat whenever you can – there are few times you can’t.
Salt:
Too much salt can lead to water retention, which can cause weight gain and extra pressure on your heart. Plus with a normal diet you get more than enough salt in the foods you eat throughout the day. Just eliminate this ingredient together. We never ever use salt for cooking or baking and can’t tell the difference.
Vegetable oil/canola oil:
These oils can be manufactured at high temperatures, which can change the Omega-3 content of the oil and can raise the concentrations of trans fatty acids. Use olive oil instead. It is rich in monounsaturated (good) fat and antioxidants, which lower your LDL cholesterol.
Protein powder:
Protein powder is a great addition to any baked good because of the extra protein without the carbohydrates and fat. Protein keeps you satisfied longer. I recommend either vanilla or plain.
Nuts:
Nuts are a great addition to any baked or cooked food because of the healthy fats and extra protein. Protein is an important building block of bones, muscles, cartilage, skin and blood. We like to add them to breads and muffins, pasta dishes, cakes, cookies, salads, oatmeal … the lists goes on and on.
Oats:
Oats are a great addition or substitute for white flour. Keep in mind that they will absorb quite a bit of liquid so you should also plan to add moisture somehow. Fat-free milk usually works well. Oats are a significant source of dietary fiber, which can lower cholesterol. They help with breaking down food as it passes through the digestive tract and they keep bowel movements regular. Oats are your best source for carbohydrates, which provide calories for energy needs.
Realistically speaking, if you replace all the goodies with the good-for-you substitutes, you may run your garbage disposal ragged. I recommend the process of trial and error – sometimes your dessert will still taste good with coconut oil and wheat flour, sometimes you might want to use half white and half wheat … that’s okay. Every little bit helps. At the end of the day, it’s not worth eating a disgusting dessert.
And now the moment you’ve all been waiting for: No, I’m not just going to GIVE you the recipe to Kitty’s Carrot Cake. If you want it, you owe me 1,000 burpees. It’s worth it, I assure you.
