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Healthy Desserts

Nut Butter Cups

A delicious treat that is sure to satisfy your chocolate cravings. 

Melted Chocolate
Avocado-Chocolate Mousse

A decadent treat with plenty of health benefits, thanks to the inclusion of superfoods such as avocado and dark chocolate. 

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Mama Bell’s Pumpkin Spice

Not only does this recipe have health benefits, it makes a great gift to share.

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Chia Seed Pudding

Chia seeds are high in omega 3s and fiber, making this a satisfying and a filling snack.

Chia Pudding
Gluten-Free Sugar-Free Keto Vegan Pumpkin Muffins

Satisfy the healthiest eaters you know with this fall surprise!

Image by MICHAEL CHIARA
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Melted Chocolate

Nut Butter Cups

Ingredients

  • ¾ cup cocoa powder

  • ¾ cup Lily’s Dark Chocolate Baking Chips (Stevia Sweetened)

  • ¼ cup coconut oil

  • 3 Tbsp monk fruit sweetener

  • ¼ tsp vanilla extract

  • 6 Tbsp unsweetened natural peanut, almond, or cashew butter

  • Coarse sea salt, for topping (optional)

 

Directions

 

  1. Line 6-count tin with cupcake liners.

  2. Whisk together cocoa powder, baking chips, coconut oil, monk fruit, in small bowl or glass container. Microwave in 20 second increments until smooth.

  3. Scoop or pour 1 rounded tablespoon of the cocoa into bottom of lined tin.

  4. Freeze for 10 to 20 minutes until the chocolate solidifies.

  5. Scoop 1 Tbsp of nut butter into middle of each muffin cup.  Flatten the nut butter.

  6. Top with another Tbsp of the mixture of the cocoa.

  7. Freeze for 10 to 20 minutes. Top with coarse sea salt. Serve immediately or store in air tight container in the refrigerator.

 

Health Benefits:

Cocoa Powder (SEE Superfoods: Super Fruits)

Coconut oil (SEE Superfoods: Super Fruits) 

Monk fruit sweetener – Promotes weight loss and anti-inflammatory properties.

Vanilla – Treats intestinal gas and fever, may also be used to increase sexual desire and to stop tooth decay. 

Nut butters – (SEE Superfoods: Super Nuts and Seeds) Lower in saturated fats, increases good cholesterol, and a good source of protein. Read the label and avoid added palm oil.

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Chia Pudding

Chia Seed Pudding

Ingredients

  • 1 cup nut milk

  • 1 cup plain or low-fat Greek Yogurt

  • 2 Tbsp Monk Fruit (maple syrup can also be used)

  • 1 Tbsp vanilla extract

  • ¼ tsp sea salt

  • ¼ tsp chia seeds

  • ½ cup berries of choice

  • ¼ cup of sliced almonds or pecan pieces

 

Directions

 

  1. In a medium bowl, gently whisk the nut milk, yogurt, the 2 Tbsp. of sweetener, vanilla and salt just until blended.

  2. Whisk in the chia seeds. Let stand for 30 minutes. Stir to distribute the chia seeds.

  3. Cover and refrigerate overnight.

  4. The next day, spoon the pudding into 4 bowls or glasses.

  5. Top with the berries and nuts.

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Health Benefits:

Greek Yogurt – Good for individuals who are lactose intolerant, packed with pro-biotics and protein.  Includes Vita Vitamin B12, potassium and calcium. 

Monk fruit – Helps maintain good blood sugar level and aids in weight loss. 

Vanilla – Treats intestinal gas and fever, may also be used to increase libido and stop tooth decay.

Chia seeds – (SEE Superfoods:  Super Nuts and Seeds)

Berries – High in antioxidants and fiber.

Almonds or pecans – High in omega 3 fatty acids, good for heart health, high in protein.

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Avocado-Chocolate Mousse

Ingredients

  • ½ cup Lily’s dark chocolate with stevia

  • 4 ripe avocados

  • ½ cup unsweetened cocoa powder

  • ½ cup monk fruit sweetener

  • 1 Tbsp plus 1 tsp pure vanilla extract

  • ¼ tsp fine sea salt

  • ¼ cup nut milk

  • Fresh raspberries, blueberries, or strawberries to garnish

 

Directions

 

  1. Put chocolate chips and monk fruit sweetener in heat-proof medium bowl. Set over a small sauce pan of barely simmering water.

  2. Stir the chocolate for 3 to 5 minutes until smooth.

  3. In a food processor combine the melted chocolate, avocados, cocoa powder, vanilla, salt and nut milk.

  4. Blend until smooth ad creamy (scraping the sides of the bowl as needed). Spoon into glasses and refrigerate for at least 3 hours or up to 1 day.

  5. Garnish with fruit and serve.

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Health Benefits:

Dark Chocolate – (SEE Superfoods: Super Fruits)

Avocado – (SEE Superfoods: Super Fruits)

Monk Fruit – helps maintain good blood sugar levels and aids in weight loss. 

Vanilla – treats intestinal gas and fever, may also be used to increase libido and aids in preventing tooth decay.

Berries – High in antioxidants and fiber. (SEE Superfoods: Super Fruits – blueberries)

Image by MICHAEL CHIARA

Gluten-Free Sugar-Free Keto Vegan Pumpkin Muffins

Ingredients:

  • 1 cup almond flour

  • ½ cup flax meal

  • ¼ cup coconut flour

  • 2 eggs (Vegans can use 2 Tbsp unsweetened apple sauce)

  • ½ cup olive oil

  • ¼ cup nut milk (I like almond milk w/no added sugar)

  • 3 Tbsp Pumpkin Spice (See Pumpkin Spice recipe)

  • 1 cup monk fruit

  • 1 tsp vanilla

  • 1 ½ tsp baking soda

  • ½ tsp pure stevia

  • ½ tsp salt

  • ¼ cup sugar-free dark chocolate chips (optional)

  • ¼ cup pecan pieces (optional)

  • Coconut oil is the best for greasing tins, or small amount of olive oil
     

Directions:
 

  • Preheat oven to 350 degrees.

  • Grease muffin tins, or place baking cups in tins.

  • In a large bowl combine almond flour, flax meal, coconut flour, pumpkin spice, monk fruit, stevia, baking soda and salt.

  • In a medium bowl combine eggs (or unsweetened apple sauce), olive oil, almond milk, pumpkin, vanilla, and optional ingredients (sugar free dark chocolate chips and pecan pieces).

  • Fold the wet ingredients into the dry ingredients (not over-stirring).

  • Bake mini muffins for 9 to 13 minutes. (Will be very brown)

  • Bake regular muffins 20 to 25 minutes.
     

Health Benefits:

Almond flour –Healthy fats, fiber, protein, magnesium and Vitamin E.  Lowers blood sugar & cholesterol levels, reduce blood pressure and lower cholesterol levels.  Can reduce hunger promoting weight loss.

Flax Meal – (SEE Super Foods: Super Nuts and Seeds)

Coconut flour – (SEE Super Foods: Super Fruits)

Eggs – Rich in selenium, VD, B6, B12, zinc, iron, copper and fat-soluble Vitamin A, D, E, K and lecithin (making eggs a wonderful brain fueling food).

Apple Sauce – Soluble fiber, and polyphenols lowers blood cholesterol and blood pressure.

Olive oil – High in Vitamin E (powerful anti-oxidant), heart healthy, fights osteoporosis and cancer.

Monk Fruit – Gets its sweetness from a natural compound called mogrosides, promoting weight loss and blood sugar management.

Vanilla – High in antioxidants, assists in repair of body at molecular level.  Linked to lesser risk of cancer and diabetes.

Stevia – May help control and manage blood sugar and insulin levels.

Dark Chocolate – (SEE Super Foods: Super Fruit; Cocoa)

Pecans – Heart healthy, improves digestion, boosts immunity, high in phenolic antioxidants which reduce the risk of heart disease.

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Mama Bell’s Pumpkin Spice

Ingredients:

  • 3 Tbsp Cinnamon

  • 2 tsp allspice

  • 2 tsp ginger

  • 2 tsp nutmeg

  • 1 ½ tsp clove (start with less, then add to taste

 

Directions:

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  • Stir well, store in an air-tight package.

  • Double and share with a friend!

 

Health Benefits:

Cinnamon – (SEE Super Foods:  Super Herbs and Spices)

Allspice – Anti-inflammatory full of anti-oxidants that can ease cramps, gas, bloating and stomach upset.

Can increase circulation, improves mood, boosts immune system and can fight fungal infections.

Ginger – (SEE Super Foods:  Super Herbs and Spices)

Nutmeg – Full of copper, potassium, manganese, iron, zinc and magnesium.  Anti-fungal, anti-depressant and aids in digestion.

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