Dessert
Healthy dessert options are great for when you need the occasional treat. The suggested desserts can be consumed in small portions a few times a week.
Rice Banana Pudding
Serving Size: 1/2 cup
Total Servings: 8
Ingredients:
16 ounces milk or non-dairy milk
2 bananas
1 cup uncooked rice
1 teaspoon cinnamon powder
½ teaspoon cardamom powder (optional)
Preparation:
Rinse and drain rice. Then soak rice in water for at least 15 minutes. In a saucepan, warm milk on low heat, stirring frequently. Add cinnamon powder and cardamom powder and stir. Drain water from the rice container and mix into coconut milk. Add rice to milk, cover and cook until rice is tender. Add mashed bananas to the cooked rice. Can be served warm or cold. Optional: Top with honey and chopped nuts.
Cinnamon Chocolate Brownies
Serving Size: 1 brownie square
Total Servings: 16
Ingredients:
¾ cup black beans, rinsed and drained
¾ cup applesauce
3 ounces semisweet chocolate chips
½ cup sugar
¼ cup unsweetened cocoa powder
2 teaspoons vanilla extract
½ cup all-purpose flour
½ teaspoon baking powder
½ teaspoon ground cinnamon
¼ teaspoon baking soda
¼ teaspoon salt
Pinch cayenne pepper
1 tablespoon powdered sugar (optional)
1 tablespoon powdered cinnamon sugar
Preparation:
Preheat oven to 350 degrees
Line 9-inch square baking pan with nonstick foil. Blend beans, applesauce, chocolate chips, until smooth. Then add sugar, cocoa powder, vanilla and blend again until smooth. In small bowl, whisk dry ingredients together - flour, baking powder, cinnamon, baking soda, salt and cayenne pepper. Then add this mixture to the chocolate mixture. Spread batter into prepared baking pan
Bake 20 minutes, or until the center is cooked and the edges are puffing up slightly, then remove from heat
Cool for 10 minutes, then sprinkle powder sugar or powdered cinnamon sugar on top. Cut into 16 squares.
Superfood/Powerfood Date Bar
Serving Size: 2 balls
Total Serving 12
8 Pitted dates
½ cup nuts (peanuts, walnuts, pecans, almonds)
Unsweet dry coconut flakes
¼ cup raisins
Preparation:
Dice raisins and dates into tiny pieces. In pan, sautee coconut flakes until warm and toasty. Then add ground nuts and mix evenly. Finally, add dates and raisins and stir together, on low heat until warmed throughout. Then turn the heat off. Transfer mixture to plate and flatten into rectangular shape. Set in refrigerator and allow to completely cool. Once cool, remove from the refrigerator and cut into 12 rectangular pieces.