Let's be honest — we all need a little sweetness in our lives, and often times this also extends into the foods we love eating. Indulging in sweet foods, comes at a cost, though. Sugar, as well as sugary foods, have been blamed for all sorts of evils, from weight gain, to behavioral issues and immune system. It is not just the sugar content that is problematic in sweet foods, but also the fat content of these foods.
In addition, sugary treats are often loaded with artificial ingredients like colorants and flavorings as well as caramel, wafer, white flour and allergens like soya, gluten and dairy. What’s more, many products contain an even riskier sugar in the form of high fructose corn syrup, a syrup derived from corn by undergoing a process of turning some of its glucose into fructose to achieve a desired level of sweetness. The adverse effects of this fructose-based sugar are similar to those of high carbohydrate intake in general but may be even more pronounced.
Is this really the price you must pay for enjoying yourself with a sweet treat once in a while? No!
Luckily, there are some healthier alternatives to traditional sweets, chocolates, baked goods and cookies. Some can be bought commercially, while others can be prepared easily at home using natural ingredients. Don't worry, they aren't disgusting, and taste just as good as unhealthy sweet treats, and maybe even better! Plus your body will be thanking you later. Read on to learn how you can satisfy your sweet cravings in the healthiest of ways.
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On The Shelf
If you are having a sweet craving, here are some alternatives to the more unhealthy variety of sweet foods. We're talking about the types of packaged sweets you'll often find in the grocery store. Not all sweets are made equally, and there are some healthier ones that you can find right at you're store, if you look at the packages closely enough. These healthier alternatives, which should still be consumed in moderation though, include:
- Naturally flavored and colored candies. There are products on the market that use natural fruit and vegetable based colorants and flavorings in their gums and hard candies. Read labels to make sure.
- Candies sweetened with xylitol or sugar alcohols. Some gums and hard candies, often labeled “diabetic friendly” or “low carb”, are sweetened with the so-called sugar alcohols, which have a lower glycemic index than sugar and are friendlier on the teeth.
- Seventy percent cocoa or higher dark chocolate. Dark chocolate has a higher cocoa content than traditional milk chocolates and generally contain less milk solids and cocoa butter. Raw chocolates made from unrefined cocoa and sweet.
- Nougat. Depending on the type of nougat, the ingredients are generally limited to egg, white, sugar, honey and nuts making nougat a relatively natural treat.
- Halva. This Mediterranean treat is generally made with tahini, a sesame seed butter, nuts and honey. Although it is high in sugar and fat, it is a relatively natural treat.
- Sorbet and Frozen Yogurt. As an alternative to fat-laden ice-creams, certain varieties of sorbets and frozen yogurts offer a good lower fat alternative. Top plain frozen yogurt with crushed nuts and raw muesli for a delicious healthy treat.
Healthy But Sweet Treats You Can Prepare In Your Own Kitchen
Making sweet treats at home can be loads of fun for the whole family, and you will be surprised at how healthy some of these treats can be. Here are some of the top picks for make-at-home treats and deserts.
Banana, Avocado Chocolate Mousse (Serves 4)
Ingredients:
- 2 frozen bananas
- 2 small avocado pears
- 4 Tbs. raw cocoa powder
- 1 Tbs. coconut oil
- Pinch of stevia
- Pinch of Himalayan Salt
Combine all ingredients in a food processor and puree until smooth.
Chocolate Spread (Makes One Jar)
Ingredients:
- 1 cup coconut oil in liquid state
- ¾ cup raw cocao powder
- 5 Tbs. raw coconut nectar
- 1 tsp vanilla extract
- ¼ cup xylitol
- ¼ cup crushed hazelnuts
- Pinch of Himalayan salt
Place all ingredients in a strong food processor and blend for just a couple of seconds. Place in a glass jar and allow to set at room temperature. The mixture keeps for months. Eat it with a spoon or use as a spread on wholegrain bread.
Date Balls (Makes 4-6 Balls)
Ingredients:
- 1 cup dates, pitted
- 1/8-cup water
- 1/3-cup raw rolled oats
- 1/4-cup coconut flakes
- 1/4 cup raw almonds, chopped
- 1 Tbs. chia seeds or flaxseeds
- Coating: ½ cup coconut flakes
Place the dates and the water in a blender or food processer and blend until smooth. Add the remaining ingredients and mix together well. Shape mixture into 1-inch balls and roll in the coconut flakes
Sweet Carrot Halva (Serves 4)
Ingredients:
- 3 large carrots
- 2 tsp ghee
- 5 tsp organic brown sugar
- 4 cardamom pods ground
- ¼ teaspoon cinnamon
- 2 tbsp ground almonds or desiccated coconut
- ¼ cup of soya or rice milk.
Finely grate the carrots and add to saucepan. Add all other ingredients (except soya/ rice milk). Simmer with lid on a low heat for 20 minutes until carrots are soft. Add soya/ rice milk to loosen the mixture.
Indian Coconut Pudding (Serves 4)
Ingredients:
- 1 Tbs. Ghee
- 50g organic brown sugar
- 100g desiccated coconut
- 200 ml coconut milk
- 250ml soya milk
- ½ tsp. Cinnamon
- 1 tsp rosewater (optional)
- 3 ground cardamom pods,
- 3 heaped tbsp rice flour.
Add a little water to desiccated coconut and soak it. Place the ghee and sugar in pan and heat till sugar starts to melt. Add soaked coconut, spices, coconut milk and soya milk and bring to the boil. When liquid is hot, start gradually adding the rice flour beating it to prevent lumpiness. Stir over heat for 3-4 minutes before servings
Tropical Fruit Popsicles (Makes 6 Popsicles)
Ingredients:
- ½ cup pineapple
- ½ cup papaya
- 1 cup mango juice
- 1 cup plain yogurt
- 2 Tbs. desiccated coconut
Place all ingredients in a blender and blend until smooth. Put the mixture into a popsicle maker kit and place in the deep freeze.
Peanut Butter Protein Popsicles (Makes 6 Popsicles)
Ingredients:
- 1-cup plain yogurt
- 1 cup almond milk
- 1 scoop vanilla whey protein powder
- 3 Tbs. smooth peanut butter
- ½ tsp ground cinnamon
Place all ingredients in a blender and blend together. Put the mixture into a popsicle maker kit and place in the deep freeze.
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Banana Breakfast Pancakes (Serves 4)
Ingredients:
- 2 bananas
- 2 eggs
Place the eggs and bananas in a blender or food processor and pulse until smooth. Place the mixture onto a non-stick or greased saucepan and brown on both sides. Serve with some cinnamon and maple syrup.
Sources & Links
- Photo courtesy of AVLXYZ via Flickr: www.flickr.com/photos/avlxyz/4391414338
- Photo courtesy of stu_spivack via Flickr: www.flickr.com/photos/stuart_spivack/1690651503