How to Prepare Low Calories and High Fiber Desserts Using Zucchini?

 

Click HERE to Get These Super Healthy Sweet Treats & Dessert Recipes

Delicious Chocolate Zucchini Cheesecake

Super foods are an amazing source of minerals, vitamins and super-antioxidants (to fight disease). All the attention, focus and trend towards incorporating them into our diets is here to stay.

Every year new superfoods are being discovered and catapulted high on the health and nutrient list and each one has its own army of supporters and devotees.

One of these powerhouse foods is zucchini. Zucchini, a member of the summer squash family and likely the most popular squash is a prolific garden producer, low in calories but high in fiber. They should be harvested when their size reaches the size of a cucumber for tenderness…otherwise if allowed to grow larger they become very tough in texture and seedy.

Just one medium zucchini provides 10 percent of your daily needed fiber. This helps to keep your digestive track healthy and humming along while keeping your cholesterol low and reducing any risk of cancer. These green beauties also provide 15% of your day’s requirement for vitamin C. Vitamin C helps fight the effects of free radicals and is great for nails, skin and hair and a healthy dose of potassium to keep your heart healthy (actually more potassium than a banana offers.)

Whether served raw or cooked the skin on zucchini squash is delicate and thin, so zucchini should be enjoyed with the skin on to benefit from all the fiber and antioxidants it offers.

This super-star veggie also provides us with a wide range of B vitamins…important for metabolism and energy as well as a good healthy dose of Vitamin K that helps the blood to clot effectively.

Add to the mix some manganese for building strong bones and connective tissue, a bit of calcium to help prevent osteoporosis and no unhealthy cholesterol or fats, you can easily see why zucchini should be part of your daily diet.

Most people think of zucchini as something that must be cooked to be enjoyed but zucchini can be enjoyed in its raw state by itself or used for its mild flavor, color and texture in recipes.

With all the fiber zucchini offers that can fill you up and keep you feeling full and only 13 calories per half cup (if raw, they are the perfect choice for those watching their weight.

Here’s a yummy raw Zucchini dessert recipe and you’ll find more unbelievably delicious desserts and snacks made with veggies in “Blended Bites” a compilation of 50 healthy and tasty veggie based dessert, snack and treat recipes your whole family will love!

CHOCOLATE ZUCCHINI CHEESECAKE

Base:

• 2 cups walnuts (or pecans)
• 1 cup dates, soaked at least 30 minutes and drained
• ¼ cup cacao or cocoa powder

Place nuts into a food processor and process until mixture is crumbly.

Add the rest of the ingredients and process until mixture is well combined.

Press the dough evenly into the bottom of the 8-inch dish or pan.

Filling:

• 2 cups cashews
• 1 cup zucchini, peeled and diced (about 1 medium zucchini)
• ½ cup fresh or frozen spinach
• ½ cup cocoa powder
• ¼ cup coconut oil, warmed until liquid
• 2 tablespoons honey
• 1 tablespoon vanilla extract

Place cashews into food processor and process until crumbly.

Add in all other ingredients and process until smooth and creamy.

Pour the filling on top of the base and chill in the fridge to firm up.

Cut into slices.

To learn how to prepare low calories and high fiber desserts, watch this video – How To Make The BEST HEALTHY AND LOW-CALORIE DESSERTS! // Great for Weight Loss! // No-Bake!

Author Bio:

Carolyn Hansen is the author of The Blended Bites Healthy Snack and Dessert Recipe Collection. This is a one-stop resource for delicious, healthy, guilt-free snacks that you can eat every day. And even better, EVERY ONE of these recipes are RAW healthy snack foods that taste as good as their fattening counterparts.

You can NOW satisfy your snack urge without any negative impact on your weight loss and fitness goals, and without sweating over a hot stove. These easy-to-prepare snacks contain no sugar, no flour or butter and are paleo friendly.

So, if you want to get your hands on recipes for desserts and snacks that you will not need to feel guilty about eating the next time you have a craving for something delicious, be sure to check out Carolyn Hansen’s books at Blended Bites, where she will show you how to take control of your blender and churn out mouth-watering desserts and snacks that will have the kids in your neighborhood lined up around the block for a sample.

How to Make Your Desserts Healthier by Replacing Unhealthy Fats?

 

Click HERE to Get These Super Healthy Sweet Treats & Dessert Recipes

The “fat” we use when creating desserts and treats adds texture, flavor, color and moisture. In other words, you need some sort of “fat” if you want your recipes to be successful.

Unfortunately, traditional fats such as butter and oil also come packed with unwanted high calories.

The good news is, you can enjoy your sweet treats and desserts without feeling guilty if you replace traditionally used fats (such as eggs, oil and butter) with healthier alternatives.

Many people are already aware that fruit purees such as apple sauce have been successfully used as a binding agent and fat substitute in traditional recipes with great success for quite some time.

Bananas are another great choice (be sure to use ripe bananas) as well as avocados, pureed peaches, pears and prunes. And, that’s just the short list.

When modifying your recipe to include one of these healthy fats, the general rule is to use about ½ as much fruit puree in comparison to the traditional fat used, however this is just a guide. You can always add a bit more if more moisture is needed.

The good news doesn’t stop there…replacing fats in your dishes is not limited to fruit purees.

 Vegetables are nutrient powerhouses bursting with color and flavor and some vegetables work equally as well as a binder to replace traditional fats such as eggs, oil and butter.  

Sweet potatoes are an excellent choice as well as mashed squash (such as pumpkin). And, let’s not forget the sweet carrot that has been used with great success for centuries in desserts.

The general rule is to use approximately ¾ as much veggie puree for the total about of fat called for. Once again, if needed you can always add more and each recipe will be slightly different. Not only will you benefit from the added flavor, moisture, color and texture that veggies add, but you’ll enjoy the health benefits of added nutrition in the way of healthy fat, vitamins, minerals and fiber. How’s that for a “sweet” bonus?

Now, take this a step further and create your desserts and treats without baking (yep, raw is always best), without sugar, white flour and gluten free! Sounds tempting already doesn’t it?

Using a combination of dried fruits (such as dates for sweetness), nuts, seeds and coconut products as a base, you can easily incorporate your veggies and create delicious, healthy desserts, snack and treats to please the taste of the pickiest eater.

Since all fruits and veggies contain different amounts and kinds of nutrients, don’t limit yourself to one or two choices but expand your horizons beyond what you presently “know” to include exciting new varieties so that you can benefit from a well-rounded palate.

Not only is eating too many high-fat foods the road to obesity and weight gain but they increase the risk factor for many diseases such as heart disease, diabetes, and even certain types of cancer.

Truth is, you don’t have to give up desserts and treats if you plan and choose the right ingredients – even desserts can be made healthy, nutritious (using veggies and fruits will help you meet your daily requirements too) and good for you!

To learn how to make your desserts healthier, watch this video – Stay Home and Make 3-Ingredient Healthy Desserts With Me

If you are ready to take your traditional desserts and turn them into “life giving” desserts grab my “50 Desserts with Hidden Veggies. “  In it you will discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treat and dessert recipes…

Isn’t it time to make every bite you take count!

Author Bio:

Carolyn Hansen is the author of The Blended Bites Healthy Snack and Dessert Recipe Collection. This is a one-stop resource for delicious, healthy, guilt-free snacks that you can eat every day. And even better, EVERY ONE of these recipes are RAW healthy snack foods that taste as good as their fattening counterparts.

You can NOW satisfy your snack urge without any negative impact on your weight loss and fitness goals, and without sweating over a hot stove. These easy-to-prepare snacks contain no sugar, no flour or butter and are paleo friendly.

So, if you want to get your hands on recipes for desserts and snacks that you will not need to feel guilty about eating the next time you have a craving for something delicious, be sure to check out Carolyn Hansen’s books at Blended Bites, where she will show you how to take control of your blender and churn out mouth-watering desserts and snacks that will have the kids in your neighborhood lined up around the block for a sample.

How to Prepare Healthy and Sugar Free Desserts and Treats?

 

Click HERE to Get These Super Healthy Sweet Treats & Dessert Recipes

Dates are the Perfect Sweet Binder and Base

As consciousness shifts towards healthier living and eating, sugar-free foods continue to be a hot topic and new and healthier recipes are surfacing to meet the demands of these health conscious cooks.

Making the switch to sugar free desserts and treats is easy when you discover the natural sweetness and texture that dried fruits provide and dates take a starring role.

Dates are oval fruits with that give us a healthy dose of potassium. Each date has one seed inside. They can be enjoyed fresh or dried like raisins and while they are oddly wrinkled with a brown exterior, they are also very satisfying with a chewy, flavorful texture.

Brought to the U.S. by USDA explorer Walter Swingle early on in the 20th century, the production of dates is a growing industry. Although there are only two primary date varieties grown in the U.S. – medjool and deglet noor – there are over 3,000 varieties of dates total.

One of the challenges that surfaces when making the switch from cooked to raw dishes is how thicken them. The sticky texture of dates works as the perfect binder, thickener or base to incorporate your veggies and other raw ingredients into, or as an ingredient for your sweet fillings and purees.

Dates have been around for centuries and today Medjool dates, often seen in holiday baskets, are longtime favorites because of their soft texture and the sweetness they provide but Deglet Noor dates (smaller and drier than Medjool) are relatively inexpensive and the most commonly used.  Honey dates, Halawi, Khadrawi, and Barhi are other popular well-known varieties, however, Medjool dates are the only ones that can actually be picked and eaten fresh.

Dates are easy to digest, dense with health benefiting phytonutrients, and fiber (dietary fiber help move waste through our bodies smoothly), B vitamins, copper, manganese, magnesium, niacin, riboflavin and panthenic acid. They also provide iron for strong blood, vitamins A and K and are rich with more than 15 minerals including selenium.

Any kind of natural sugar will easily trump processed sugar choices.

Dates

Pros: Completely natural, high in fiber and great source of potassium.

Cons: Small, concentrated form of sugar that’s easy to indulge in. One medium

medjool date contains approximately 7.7g fructose). If sugar consumption is an issue with you, then limit your consumption of dates as nature fructose can wreak havoc on your health.

Because dates are so popular, they are easy to locate and buy in bulk in most grocery, ethnic and health food stores.

Many chefs keep a bin of dates chilled in the refrigerator that have been soaking in water so they are ready for use. If your dates need using up they are perfect used in smoothies for a sweet kick.

Try this easy to make delicious beet and date ice cream. You can find more delicious raw dessert and treat recipes featuring veggies at “Blended Bites.”

Beet and Chocolate Ice Cream

2 cups cooked beets

1 cup dates, soaked at least 30 minutes and drained

1/2 cup cashews

1 large avocado

1/2 cup cocoa or cacao powder

1/3 cup coconut oil, warmed until liquid

1 tablespoon vanilla essence

1/4 cup honey

Place all ingredients into a food processor and process until smooth and creamy.

Enjoy and store in the freezer.

To learn how to prepare healthy and sugar free desserts and treats, watch these 2 videos –

22 YUMMY SUGAR FREE DESSERT IDEAS THAT ARE ACTUALLY HEALTHY

No-Bake Oatmeal Fudge Bars (vegan, gluten free, no sugar added)

If you are ready to expand beyond your traditional recipes and upgrade them to a more nutrient dense level you will love my newest creation…“Blended Bites.

Author Bio:

Carolyn Hansen is the author of The Blended Bites Healthy Snack and Dessert Recipe Collection. This is a one-stop resource for delicious, healthy, guilt-free snacks that you can eat every day. And even better, EVERY ONE of these recipes are RAW healthy snack foods that taste as good as their fattening counterparts.

You can NOW satisfy your snack urge without any negative impact on your weight loss and fitness goals, and without sweating over a hot stove. These easy-to-prepare snacks contain no sugar, no flour or butter and are paleo friendly.

So, if you want to get your hands on recipes for desserts and snacks that you will not need to feel guilty about eating the next time you have a craving for something delicious, be sure to check out Carolyn Hansen’s books at Blended Bites, where she will show you how to take control of your blender and churn out mouth-watering desserts and snacks that will have the kids in your neighborhood lined up around the block for a sample.

Quick Anti-Inflammatory Snack Recipe for Preparing Cashew Ginger Crunch

 

Click HERE to Get These Super Healthy Sweet Treats & Dessert Recipes

Remember sneaking into the kitchen when you were young to steal a snack when mom was not looking? Well, those days might be over if ex-bodybuilding champion Carolyn Hansen gets her way. She has come up with a set of more than 200 dessert and snack recipes that will have mothers everywhere positively encouraging their children to dig in.

Here is a quick anti-inflammatory recipe which you can easily prepared right away, using fresh ginger, cashews, dried apricots and sesame seeds.

Fresh ginger is a spice known botanically as Zingiber officinale.  

This odd “horn shaped” spice offers a distinctive flavor. It is pungent, spicy and aromatic adding special flavor and zest to many fruit and veggie recipes.

Ginger has been prized and used in cultures all over the world for its aromatic, culinary and medicinal properties for at least 2,000 years.

Scientific studies reveal that ginger offers antioxidant effects and other important therapeutic properties.

It has been known for centuries as a very effective solution to symptoms of gastrointestinal distress. In fact, ginger is regarded as an excellent spice for promoting the elimination of intestinal gas as well as offering the ability to relax and sooth the intestinal tract.

Ginger has also proven very effective in preventing symptoms of motion sickness and even beats out Dramamine (an over the counter motion sickness drug) in effectiveness. All symptoms associated with motion sickness including vomiting, cold sweats, nausea and dizziness are effectively reduced with ginger.

This odd looking but zesty spice offers potent anti-inflammatory compounds called gingerols – the component responsible for ginger’s distinctive flavor. 

Research shows that gingerols may also inhibit the growth of human colorectal cancer cells and has proven effective in reducing pain levels and improving mobility in those that suffer with osteoarthritis or rheumatoid arthritis.

Because ginger is extremely safe to use and only requires a small dose, it has even been used to reduce nausea and vomiting in pregnant women and proven effective for those suffering with migraine head-aches.

Depending on the variety chosen, ginger can be white, yellow or red in color and covered with a thin or thick (depending on when it was harvested – mature or young) brownish skin. The active substances in ginger are very concentrated so it does not take much to receive its beneficial effects.

Fresh ginger is far superior in flavor to dried ginger and contains higher levels of gingerols.

Mature ginger (more readily available than its younger counterpart) is readily available year around in the produce section of your favorite grocery store or super-market. It has a tougher skin than young ginger so it must be peeled before use.

Once peeled it will last up to 3 weeks refrigerated while unpeeled ginger can last as long as 6 months. Be sure to choose ginger that is firm, smooth and mold free.

Ginger is so versatile that you may also find it in crystallized, candied or pickled form.

Try this healthy quick to make Cashew Ginger Crunch snack…

Cashew Ginger Crunch

• 1 cup cashews
• 1 cup dried apricots
• 2 tablespoons sesame seeds
• 2 tablespoons honey
• 2 tablespoons minced fresh ginger

Put all ingredients except for the honey into a food processor and process until roughly chopped but still with some texture. Add honey and process just long enough for it to blend.

Press into a dish or on a plate about ¾ inch thick and refrigerate for about an hour or more.

Cut into squares or any shape and enjoy!

Most veggies and many herbs and spices can be used with great success in desserts and treats and can be key to getting the required daily requirements of nutrients that your body needs.

To get more ideas related to quick anti-inflammatory snack recipe, watch these 2 videos-

Anti Inflammatory Soup Recipe | Cooking With Aimee | Aimee Song

HEALTHY SNACKS | to meal prep for the week (super easy!)

If you are ready to expand beyond your traditional recipes and upgrade them to a more nutrient dense level you will love my newest creation…“Blended Bites.

Author Bio:

Carolyn Hansen is the author of The Blended Bites Healthy Snack and Dessert Recipe Collection. This is a one-stop resource for delicious, healthy, guilt-free snacks that you can eat every day. And even better, EVERY ONE of these recipes are RAW healthy snack foods that taste as good as their fattening counterparts.

You can NOW satisfy your snack urge without any negative impact on your weight loss and fitness goals, and without sweating over a hot stove. These easy-to-prepare snacks contain no sugar, no flour or butter and are paleo friendly.

So, if you want to get your hands on recipes for desserts and snacks that you will not need to feel guilty about eating the next time you have a craving for something delicious, be sure to check out Carolyn Hansen’s books at Blended Bites, where she will show you how to take control of your blender and churn out mouth-watering desserts and snacks that will have the kids in your neighborhood lined up around the block for a sample.