Dessert

Treat Yourself with Healthy No-Bake Goodies to Die For!

First it was Thanksgiving, now it’s holiday parties and prep! Offer to bring a healthy(er) option that you know is a safer go-to when you don’t know what you are stepping into. That is a strategy of winners!

This week we have some healthier no-bake holiday treats to share that you can whip up in no time!

Prepare Your Tastebuds!

Chocolate No-Bake Cookies

Delicious! Combine nut butter with some oats, almonds, and chocolate chips. All ingredients are prepped in a pot and plopped on some parchment paper to chill in the fridge until they set. Although they are high in fat, nuts and nut butters are a great source of protein, fiber, vitamins, minerals and phytochemicals!

No-Bake 3 Ingredient Peanut Butter Cookies

Did you know 80% of the world’s supply of maple syrup comes from Quebec, Canada? Now of course syrup is sugar (a good natural substitute), but it is also high in antioxidants and nutrients like zinc, potassium, and magnesium. These cookies are a quick healthier treat that can be tossed together for that last-minute party invite or cookie exchange.

Avo-Keto Chocolate Truffles

Avocados are amazing! With the fruit’s smooth texture and flavor, it easily lends itself to many styles of dishes. They’re also loaded with fiber, healthy fat, and 20 different vitamins and minerals! Simply combine melted chocolate with avocado, vanilla, and salt. Chill and then roll into balls and coat with cocoa powder!

Don't Need Something Sweet?

Although no-bake desserts are always a hit, you could also bring an appetizer or dip to your next party!

Broccoli Pesto Dip

Think flavorful pesto with the vitamin boost of broccoli and a protein boost of ricotta! This dip is as simple as lightly boiling the broccoli and then tossing all ingredients into a food processor. Serve with vegetables or pita chips.

Deviled Egg Salad

Do you like the idea of no-bake recipes but want a touch of classic? Check out this Deviled Egg Salad recipe. It’s much more dignified than trying to stuff a half an egg into your mouth! Consider replacing mayo with plain Greek yogurt or a mixture of the two. Time Saver: Did you know you can purchase hard boiled eggs at Costco?

Holiday Survival Guide!

Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together you have a kingdom”

– Jack LaLanne

Holiday lights, party invites, cookies, and recipes abound. Ready or not, the holidays are here! Tips for good health and nutrition need to become part of your holiday schedule, unless you plan to spend another January playing catch-up. Time is one commodity where everyone holds equal shares. To suggest that one is too busy to plan is, at best, an easy excuse to use this time of year. We like to say, “a failure to plan, is a plan to fail.”

Start with eating breakfast. Studies show those who eat breakfast, compared to those who don’t, can lose 27% more fat just by eating breakfast all other things equal (don’t forget the protein!).

Make exercise a priority! No duh, right? Here is a concrete way to take action on this front: Make appointments on the calendar at least 3 times each week. These appointments should be treated as a top priority – non-negotiable. Do not reschedule any of these 3 workouts. There are four other days of the week to allow more flexibility. Thanksgiving Day is the greatest day of the year to exercise. Do NOT skip it. Run a 5k or come kickbox at Ellipse Fitness! It is something of a tradition worth experiencing!

Snack…smart! Saving your appetite and caloric intake for that one large meal only leads to a painful, bloated trip to the couch or throne of another kind! Eat two small meals/snacks throughout the day. Suggestions: veggies and Greek yogurt with seasoning mix to use as your dip; cottage cheese with tomatoes or berries; protein shake; a piece of fruit and almonds.

Choose wisely. Make appropriate meal selections. Turkey, veggies, and sweet potatoes (skip the marshmallow and brown sugar-they are sweet all by themselves. HINT: cinnamon with a little butter). Ask yourself: How bad do I really want _______ (i.e. crescent rolls, green bean casserole, etc.)? Is it worth it? Start filling your plate with turkey and veggies FIRST, then choose one small serving of your favorite guilty pleasure side.

Eat dessert! That’s right. Not “just a little piece” or the infamous “bite of his” either. Eat a full serving of dessert. Do not eat a whole pie, but indulge in a piece of the very best available. If your grandma makes the greatest apple pie in the whole world, savor every piece of that apple pie. Pass on the so-so cookies bought at the store because everyone ‘had to bring something.’ Those end-of-the-aisle sales are not special order for a reason. There is nothing special about it. If dessert isn’t your favorite, then of course don’t eat it just because…but if you spend the entire meal dreaming of what comes next, then make choices on the front end so you can indulge in what you love most. Healthy eating is not about recusing yourself from every pleasure, but about being smart and savoring what you value!

Charged with bringing a dish to pass? Bring the veggie tray with a healthy option you can munch with confidence!

Fiesta Ranch Dip
2 c plain Greek yogurt (or 1 ¾ c of cottage cheese + ¼ c of water-pureed)
1 package Fiesta Ranch salad dressing mix

Or make this delicious version of the sweet potato casserole and skip the tired ol’ marshmallow topped canned yams

Sweet Potato Crunch
Cut, boil, and mash 4-6 sweet potatoes. Place potatoes in a casserole dish.
Melt 4-6 tablespoons of real butter and stir in 2 tablespoons of cinnamon (apple pie spice or pumpkin spice makes for a nice twist as well) to coat 3 cups of plain corn flakes.
Top mashed sweet potatoes with corn flakes and bake for an additional 25 minutes at 350 degrees.