Satisfy your Sweet Tooth!

Evolutionarily, human beings are conditioned to seek sweet foods. Back when we were hunter/gatherers, sweet signaled energy. These cravings are natural and are not meant to be restricted! No foods are forbidden. Allow yourself to enjoy dessert, just do your best to control the ingredients, watch portions, and enjoy it mindfully.

Pre-made or restaurant sweets can be loaded with sugar in amounts that cause “overload” in our brains and bodies.

Use these simple tricks to try and reduce the sugar you consume, while still satisfying your natural sweet tooth:

Fruit is your Friend: Nature’s natural sweetness--along with fiber, water, and vitamins and minerals- can be found in good old fruit. Fruits are naturally low in calories and won’t create the “sugar rush” feeling that common pastries or cookies can cause. When these fruits ripen or are heated, their sweetness increases! Look for brown bananas, soft peaches, and crisp apples for easy go-to choices that can be baked, grilled, or blended for a satisfying sweet. Buying fruit in-season also guarantees you will get the taste you are looking for!

Reduce the sugar in recipes: Alternatives for white sugar can be: applesauce, pureed bananas, or dates, which will add fiber to your dish, which can slow the absorption of sugar in your body. While sugar is important in recipes for structure, texture, and moisture, it can usually be reduced by at least ½ cup.

Go dark:  Dark chocolate has less sugar than milk chocolate  (about half as much—hence the bitter flavor!) and contains healthy antioxidants! It is also a good source of iron. And, with its strong flavor, it can satisfy that sweet tooth with less. Also, using cocoa powder as an alternative to milk chocolate can cut sugar dramatically.

Limit Portions: Savor the sweetness! Pay attention to the flavors, textures, and sweetness of the food and you will find you do not need to eat as much of it. If you’re eating a store bought product, serve out one portion and put the rest away. If you are making something yourself, use your hand to know what is one cup (one fist) and one ounce (one thumb) for reference.

Get a walk in first: For many people, sweet cravings happen at the end of the night, after dinner. Instead of instantly reaching for your sweet after a meal, try going for a walk around the block, then sitting down to enjoy your dessert. This will allow you to partially calm the craving with exercise and be more mindful while you are eating.

Shop smart: If you are looking for store-bought items, use these guidelines to survey nutrition facts:

·      Aim for 8-9 grams of sugar or less per serving

·      Look for at least 3 grams of protein

·      Example brands: Arctic Zero Dark Chocolate, Yasso Frozen Greek Yogurt,  Halo Top Ice Cream, Graham Crackers, air popped popcorn

     Here's what we made:

Banana Ice Cream

2-3 overripe, frozen bananas

optional milk of choice, if needed

pinch salt

     
     Instructions:

Start with bananas that are turning brown. Peel and cut into large pieces, then freeze in an airtight bag or container. (You can freeze a whole bunch at once so they’re ready whenever you want to make banana ice cream.) To make the ice cream, throw around 2-3 frozen bananas into a blender or food processor—adding a pinch of salt and 2-4 tbsp milk of choice for smoother blending if desired—and blend until you achieve a soft-serve texture. You can serve immediately, or transfer to a container and freeze an additional 30 minutes, then scoop out with an ice cream scoop.

And the best part, they are kid-approved! 

     Greek Yogurt and Fruit Popsicles

   

    Blend 1 cup fresh fruit (bananas, strawberries, blueberries, etc) in a blender and add 2 tbsp milk and 1/2 cup plain Greek yogurt. Pour into popsicle holder and freeze overnight.

      Raw Key Lime Tarts (recipe courtesy of FTR member Xochi Angulo)

Crust: 1 cup dried dates ½ cup whole almonds, coarsely chopped ½ cup whole pecans, coarsely chopped ¼ cup unsweetened shredded dried coconut 1 Tbsp coconut oil Pinch of sea salt Filling: 2 cups cashews ¾ cup fresh lime juice ½ cup maple syrup ⅓ cup melted coconut oil 1 tsp pure vanilla extract Topping: Strawberries, pureed

Put all the crust ingredients into a food processor, and process until the ingredients can just stick together.  Press the crust mixture into the bottom and up the sides of a 9­-inch glass pie dish. Place all the filling ingredients in your high-speed blender or food processor and blend until the filling is completely smooth and creamy. Pour the filling evenly over the pie crust, smooth with a spatula. Place the pie in the freezer covered to set for at least 3 hours, or overnight if possible. Let the pie sit at room temperature for 10 minutes and garnish with key limes before serving

Chocolate Truffles

Truffles:

1 cup raw pecans

1 cup raw walnuts

1 Tbsp cacao powder or unsweetened cocoa powder

1/4 tsp sea salt

optional: 1/2 tsp ground cinnamon

10 medjool dates, pitted (if dried out, soak in warm water for 10 minutes then drain)

3/4 cups dark chocolate chips

1 tsp coconut oil

Instructions

1. Place all ingredients in a food processor and blend. 

1. Form golf-ball sized balls with your hands and place on parchment paper on a cookie sheet. Place in freezer for about 30 minutes and enjoy!