Guilt-free desserts!

By Isabelle Huot, Ph. D in Nutrition

You love ending a meal on a sweet note, but desserts have a bad reputation: they’re high in sugar and fat, are said to increase your cholesterol, and they tend to go straight from your lips to your hips.  Here’s how you can make “dessert” rhyme with health and simplicity!

While fruit and yogurt remain your best dessert options, you can sometimes add a bit of variety with prepared desserts.  Here are 5 healthy suggestions!

 Pink smoothie

2 servings

A smoothie for dessert? Why not! Even the kids will go wild over it!

Ingredients

1 ½ cup (375 ml) of 1% milk or natural soy drink

½ cup (125 ml) strawberries

Approx. ¼ cup (60 g) silken tofu

2 tsp. (10 ml) maple syrup

Preparation

  • Liquefy all ingredients in a blender or mixer. Serve immediately.

Pear and strawberry crumble

4 servings

Ingredients

Crumble

¼ cup (60 ml) all-purpose flour

2/3 cup (160 ml) large-flake oats

1 Tbsp. (15 ml) ground flaxseed

3 Tbsp. (45 ml) brown sugar

3 Tbsp. (45 ml) butter or non-hydrogenated margarine at room temperature

Filling

2 pears, peeled and diced

1 cup (250 ml) sliced strawberries

2 tsp. (10 ml) honey

1 tsp. (5 ml) cornstarch

Preparation

Preheat the oven to 375ºF (190°C).

Mix all crumble ingredients to a granular texture. Set aside.

In a bowl, put the fruits. Add the honey and mix. Add the cornstarch and mix well to coat the fruits.

Place the pieces of fruit in 4 one-cup (250 ml) ramekins. Distribute the crumble over the fruit.

Bake approximately 20-25 minutes or until the tops are crisp and golden, and the fruits are well cooked.

Tip: If the tops brown too quickly while baking, cover with aluminium foil.

Caramelized peaches

2 servings

Ingredients

2 peaches

4 tsp. (20 ml) maple syrup

1 Tbsp. (15 ml) water

1 Tbsp. (15 ml) coarsely chopped almonds or pecans

Preparation

  • Boil water in a small pan. Blanch the peaches approximately 1 minute. Drain. Remover the skin from the peaches and cut into quarters.
  • In a small frying pan, heat the maple syrup and water. Add the peach quarters and caramelize 2 to 3 minutes on each side.
  • Serve the peaches drizzled with sauce and garnish with nuts.

Orangey salad

4 servings

Ingredients

1 orange in segments

1 mango, diced

1 small papaya, diced

½ pineapple, diced

Juice from 1 lime

Preparation

  • Mix all ingredients in a bowl. Refrigerate.

Baked apples

2 servings

Ingredients

2 apples

1 Tbsp. (15 ml) raisins

1 Tbsp. (15 ml) slow-cooking rolled oats

2 Tbsp. (30 ml) chopped slivered almonds (or crushed hazelnuts)

1 tsp. (5 ml) maple syrup

Pinch of cinnamon

Preparation

  • Preheat the oven to 350°F (180°C).
  • Core apples using a melon baller and place in an ovenproof dish.
  • Mix the raisins, oats, nuts, maple syrup and cinnamon and stuff the apples with the mixture.
  • Pour a bit of water in the bottom of the dish and bake approximately 1 hour or until the apples are tender.

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