Who doesn't love dessert? Every family enjoys something sweet, but it is hard to find dessert recipes that are part of a healthy diet.
When trying to find a healthy dessert, look through different recipes. Choose desserts that are lower in calories and fat, and higher in fiber and vitamins. Make dessert together! Baking can be an activity that the whole family enjoys.
Use these guidelines when choosing a healthy dessert for your family:
- Less than 150 total calories per serving
- Less than 3 grams fat per serving
- More than 2.5 gram of fiber per serving
- Includes fruits, vegetables, whole grains or nuts
You can also make your favorite family dessert recipes healthier. Try substituting applesauce for oil or butter. Try replacing white flour with whole wheat flour. Try adding fruit or nuts. The recipe below is a delicious and nutritious healthy dessert recipe that the whole family can bake together.
APPLE-ALMOND GINGERBREAD SQUARES
Prep time: 20 minutes, Cook time: 25 minutes.
INGREDIENTS:
Cooking spray
1/2 cup molasses
1-1/4 cup whole wheat flour
1/3 cup unsweetened applesauce
1 teaspoon ground ginger
1 large egg, lightly beaten
1 teaspoon ground cinnamon
2 cups diced apples (peels included)
1/2 teaspoon baking soda
1/2 cup coarsely chopped almonds
1/2 cup granulated sugar
1 tablespoon powdered sugar
1/2 cup low-fat buttermilk
Fat free whipped topping
DIRECTIONS:
Preheat oven to 350 degrees. Coat a 9-inch square baking pan with cooking spray.
Combine flour, ginger, cinnamon and baking soda, stirring with a whisk.
Combine granulated sugar with buttermilk, molasses, applesauce, egg, apples and almonds in a large bowl, stirring with a whisk. Add to flour mixture and stir.
Pour batter into a 9-inch square baking pan.
Bake at 350 degrees for 25 minutes, or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack.
Sprinkle gingerbread with powdered sugar and a spoonful of fat free whipped topping, if desired.
Makes 16 servings.
Nutritional information per serving: 138 calories; 2.9g fat;12mg cholesterol; 27g carbohydrate; 56mg sodium; 3g protein; 2.5g fiber.
Sara Farnan Colleary is a dietetic intern at Framingham State College.
For more healthy family ideas, visit http://www.metrowestkids.org, the Web site of MetroWest Community Health Care Foundation.
author: Sara Farnan Colleary