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| Craving sweets and treats? Ask yourself 3 questions before your cravings drag you down! |
1. Have I eaten right all day?
2. Am I tired, bored, emotionally high or low, or in a habit of eating something at night?
3. Is what I am about to eat getting me closer or further away from my health goals?
As long as you have eaten right all day, you aren't eating to put a band-aid on fatigue or emotion, and the food you choose to eat is health promoting, try one of these 3 healthy treats to healthfully satisfy your sweet tooth:
1. Frozen Greek Yogurt
* So simple, and a great alternative to ice cream
* Nutrition per 1/2 cup serving: 8 grams protein, 15 grams carbs, and 0 grams fat (if using 0% yogurt) per serving (~90 calories)
Ingredients:
- 1/2 cup plain Greek yogurt mixed with one of the following flavors:
- Chocolate: Add 1 TBSP raw cacao powder and 1-2 tsp. raw honey for sweetness. Add 1 TBSP of raw cocoa nibs for a chocolaty crunch (if you are sensitive to caffeine, skip the nibs and use 1 TBSP carob powder in place of the cacao powder)
- Vanilla: Add 2 TSP organic vanilla extract and 2 tsp. honey or maple syrup
- Fruit: Add 2 TSP organic vanilla extract with 1/4 cup berries, banana, or mango
- Other: Try cinnamon, almond extract, coconut and cocao powder, or lucuma powder
Mix the yogurt and flavor ingredient of choice together in a small cup. Freeze 8-10 hours and enjoy like ice cream!
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| This is a Raw Cocao, Honey, and Peanut Butter Frozen Greek Yogurt treat we made last night! I used "It's Just Great Stuff" (founds at Whole Foods) organic peanut butter powder instead of peanut butter, as it seems to mix better with the yogurt. |
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Just for fun lets compare the nutrition in 1/2 cup of Cacoa Greek Frozen Yogurt vs. 1 Friendly's Grasshopper Ice Cream Cup |
* This is a great dish to serve at a gathering, or to "batch make" and have on hand for anytime of day
* 1/2 cup serving (without added protein)= 5 grams protein, 15 grams carbs, 6 grams fat (~100 calories)
* Gluten and Dairy Free
Ingredients:
- 1/2 cup raw almonds
- 6 pitted dates
- 2 TSP organic vanilla flavoring
- 2 cups water
- 1/2 cup unsweetened coconut flakes
- 1/2 cup chia seeds (whole seeds, not the powder)
- 1 cup finely diced banana, papaya, mango, or other fruit of choice
- 2 TBSP whey protein (optional, for additional protein before or after working out)
- Cinnamon for dusting on top (optional)
Set aside a bowl with the chia, coconut, and cinnamon. Blend together the almonds, dates, water, and vanilla extract until smooth. Pour into a casserole dish and slowly mix in the coconut/chia/cinnamon mixture until well combined. Stir in your diced fruit, and refrigerate 3-4 hours, or until chia has expanded and a firm consistency has been met. Yields apx. ten 1/2 cup servings. Enjoy!
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| Chia pudding; as easy as one, two three! |
* We often underestimate the power of fruit to stave off a sugar craving. This is as easy as it sounds, and surprisingly satisfying! A great alternative if you love the concentrated sweetness and soft, frozen consistency of sherbert or gelato. Also a great way to make sure your grapes (or any fruit!) doesn't go to waste.
* 15 grapes=~15 grams carbs, 0 grams fat, 0 grams protein (~60 calories)
Ingredients:
- Bowl of washed grapes (green or red, big or small!)
Place entire bowl of grapes into the freezer for 6-8 hours. Take out desired portion of grapes, and enjoy any time of day!
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| Fruit: Natures answer to satisfying our sweet cravings and hydrating our cells all in one! Have you heard too much fruit is "bad" for you? Click here to learn that fruit is friend, not foe! |
For some more practical tips on handling salt and sugar cravings, check out my latest segment on Channel 3's "Better Connecticut" by clicking here!
As always, stay well, eat well, and have a beautiful week!
Ana Elisabeth
