Not So Guilty Pleasures

By: Lindy Abed, MS RDN LDN, CHP Registered Dietitian

Eating healthy does not always have to mean compromising on flavor. With a little creativity, you can transform your usually sugar-filled treat into a more nutritious (but still tasty!) option.

Take advantage of the natural sweetness that fruits have to offer by incorporating them into your desserts. Fruits are naturally low in fat, sodium, and calories and are filled with nutrients such as vitamin C, potassium, folate, and fiber. Not only will your dessert be refreshing, it will give you a boost in essential nutrients that benefit your overall health.

Substituting in healthier ingredients can also spruce up your baked goods by reducing fat, sugar, and calories without sacrificing the flavor. Here are some popular replacements you can try:

Bananas instead of oil or butter—reduce fat, added sugar, and calories while adding potassium, vitamin A, vitamin C, and folate. Bananas are multifunctional and great for baked goods! How to make the switch: swap out equal parts butter or oil with mashed, ripe bananas. Keep in mind, baking times may need to be adjusted.

Avocado instead of butter—full of “good fat” (monounsaturated fats). Great for recipes that include chocolate, such as brownies. How to make the switch: swap out 1 cup of pureed avocado for every one cup of butter.

Greek Yogurt instead of butter—reduce unhealthy fat and calories and add protein. Great for quick breads, cakes, and muffins. How to make the switch: for every one cup of butter, swap with ½ cup Greek yogurt.

Applesauce (unsweetened) instead of sugar or oil—reduce calories while adding fiber and vitamin C. Since applesauce is naturally sweet, it makes a great substitute in baked goods such as brownies and quick breads. How to make the switch: when replacing oil with applesauce, you can swap out equal parts oil with applesauce. Keep in mind applesauce instead of oil will give your cake or bread a lot of moisture and density, so you may want to experiment with the amount you decide to replace. When replacing sugar with applesauce, you may need to reduce the amount of liquid used (milk, water, etc.) by ¼ cup to compensate for the added liquid from the applesauce;

Black beans instead of flour—reduce calories and add protein and fiber. Pureed black beans are great for brownies! How to make the switch: swap out 1 cup of flour with 1 cup of black bean puree.

Whether your goal is weight loss or simply to reduce your added sugar intake, there are countless healthy, delicious dessert options out there for you!

Blender Banana Oatmeal Muffins

Total time: 40 minutes
Yield: 12 muffins
Ingredients:

• 2 Cups quick oats
• 2 large, ripe bananas
• 1 Cup plain nonfat Greek yogurt
• 2 Tbsp honey
• 1 ½ tsp baking powder
• ½ tsp baking soda
• ½ tsp vanilla extract
• 1/8 tsp salt
• Up to ½ cup mix ins: cacao nibs, chocolate chips, nuts, blueberries, or dried cranberries

Instructions:

1. Pre-heat oven to 400°F. Lightly grease a 12-cup standard muffin tin. Set aside.
2. Place all ingredients (except mix-ins) into blender. Blend on high, stopping to scrape down and stir in ingredients as needed, until batter is smooth and oats have broken down almost completely. Stir in mix-ins by hand.
3. Divide batter between muffin cups, not filling more than three-quarters to the top.
4. Bake for 15 minutes, or until a toothpick comes out clean. Let cool for 10 minutes. Enjoy!

Source: Clarke, Erin. “Banana Oatmeal Muffins {Blender Recipe}.” Well Plated by Erin, 12 Feb. 2020, https://www.wellplated.com/banana-oatmeal-muffins/