Boosting Your Metabolism For Dummies
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When it comes to dessert, you may never think you’re able to have it in moderation. But if you make the most of the nutrition, make some concessions with your portions and how frequently you have dessert, or prep recipes that are a healthified versions of your favorites, you can certainly satisfy your sweet tooth, guilt-free.

Choco-Cinnamon Pudding

Prep time: <5 minutes

Cook time: 5 minutes

Yield: 4 servings

1/4 cup cornstarch

2 tbsp sugar

3 tablespoons unsweetened cocoa

1 teaspoon cinnamon

1 ounce dark chocolate, cut into small pieces

2-1/2 cups fat-free milk

  1. In a saucepan over medium heat, put in all the ingredients except the milk.

  2. Gradually add the milk while stirring constantly. Stir until mixture comes to a boil. Boil for one minute and continue to stir.

  3. Remove from heat and let cool or refrigerate before eating.

Per serving: Calories 156; Fat 2.8g; Cholesterol 5mg; Sodium 72mg; Carbohydrates 28g; Dietary Fiber 2g; Protein 6.5g.

Banana Walnut “Ice Cream”

Prep time: 15 minutes

Freeze time: 1 hour

Yield: 1 serving

1 large banana, cut into small pieces

1 tablespoon dark chocolate chips

1 tablespoon chopped walnuts

  1. Lay peeled banana pieces on a dish and freeze for 1–2 hours.

  2. While freezing, add chocolate chips and walnuts to mini chopper for chopping into smaller pieces. Remove and hold separately.

  3. Once frozen, blend the banana, occasionally scraping down the sides of the blender. Blend until an ice cream-like consistency is reached.

  4. Add the chopped ingredients back in the blender and blend to incorporate into the ice cream, or just sprinkle them on top as a topping.

Per serving: Calories 203; Fat 7.3g; Saturated Fat 1.8g; Sodium 1 mg; Carbohydrates 37g; Dietary Fiber 4g; Protein 3g.

Coconut Cranberry Cookies

Prep time: 15 minutes

Cook time: 10 minutes

Yield: 40 cookies

2 cups whole-wheat flour

1 teaspoon baking soda

1/2 cup vegetable oil

1/2 cup fat-free vanilla yogurt

1-1/2 cup agave syrup

1 tablespoon ground flaxseed

1 cup sweetened shredded coconut

1 cup dried cranberries

  1. Preheat oven to 350.

  2. Spread coconut in a thin layer on cookie sheet. Toast for 10 minutes. Increase oven to 375.

  3. Whisk together flours, and baking soda in a bowl. With an electric mixer mix oil, yogurt and syrup until fluffy. Add flaxseed and stir. Fold in toasted coconut and cranberries.

  4. Take 1 tablespoon of mixture and place on ungreased cookie sheet. Bake for 8–10 minutes.

Per Serving (1 cookie): Calories 105; Fat 3.5g; Saturated Fat 1.4g; Sodium 44mg; Carbohydrates 15g; Dietary Fiber 0.5g; Protein 1g.

Green Tea Frozen Greek Yogurt

Prep time: 15 minutes

Freeze time: 1.5 hours

Yield: 1 serving

6 ounces fat free plain Greek-style yogurt

1 tablespoon Matcha Green tea powder

2 teaspoons honey

1/4 cup pitted cherries, halved

1 tablespoon pomegranate seeds (alternatively use chopped nuts)

  1. 1Whisk yogurt with green tea powder and honey in a small bowl. Freeze for 30 minutes.

  2. 2Remove bowl from freezer and whisk to break up frozen chunks. Mix in cherries and pomegranate seeds and return to freezer for 30 minutes. Remove and mash up and put back in freezer for another 30 minutes. Repeat.

  3. 3Finally, remove mixture from freezer and blend with hand mixer until creamy.

Per serving: Calories 220; Fat 0g; Sodium 74mg; Carbohydrate 37g; Dietary Fiber 1.5g; Protein 17.5g.

Apple Pie Crumble

Prep time: 15 minutes

Cook time: 45 minutes

Yield: 6 servings

5 cups sliced and peeled apples like Fuji

3 tablespoons apple butter

1/4 cup whole wheat flour

1/4 cup oats, uncooked

1/4 cup packed light brown sugar

1 teaspoon ground cinnamon

3 tablespoons trans fat free margarine

2 tablespoons ground flaxseed

  1. Preheat oven to 375 F.

  2. Combine apples and apple butter in a baking dish.

  3. In a large bowl, mix flour, oats, sugar, cinnamon, margarine, and flaxseed until evenly combined. Add mixture to top of apples.

  4. Bake for 45 minutes or until browned.

Per serving: Calories 136; Fat 1.4 g; Saturated Fat 0g; Sodium 95mg; Carbohydrates 30g; Dietary Fiber 3g; Protein 2g.

About This Article

This article is from the book:

About the book author:

Rachel Berman, RD is the Director of Nutrition for, a free Web site and mobile app which provides tools to help people lead healthier lives. A nationally recognized nutrition expert, she has appeared on The Today Show, several local television and radio health segments, and is frequently quoted in print and online publications.

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