A lot of people tend to think that they will have to be eating bland foods or take dessert out of the equation when they decide to lose weight. The good news is, there are still healthy dessert recipes that you can make at home without the guilt or the bad effects on your waistline.
I’ve compiled a list of my top 3 healthy dessert recipes below so you can start enjoying them too. Don’t worry, they’re very easy to make! There’s a free download towards the end of this post so make sure not to miss it.
Here’s a tasty little treat that is also well suited for that second jolt of fast-acting carbs and protein after your PWO shake. Or you can split it up for a couple of desserts following P+C meals.
- 1 cup cooked basmati rice. The quality, fragrance, and taste of basmati are far superior to any other rice I’ve ever had. Sure the GI is higher than brown rice, but in this case the taste just doesn’t compare. That’s why I like to eat it as one of the post workout meals. Prepare the basmati rice in bulk by adding a cup of rinsed rice to 1.75 cups boiling water, cover and simmer on low heat for 15 minutes, remove from heat and fluff with a fork.
- 2 cups skim milk
- 2 scoops vanilla protein powder (try to find a brand that doesn’t taste like powdered chicken feet, and depending on the brand, you might add some Splenda to get the desired sweetness).
- 2 tablespoons sugar-free instant Jell-O vanilla pudding
On medium-low heat, simmer the cooked rice in milk for 20 minutes or so, until rice bulks-up, cover and cool for a few minutes, then add the protein powder (and Splenda if necessary), and a dash of salt, stir, cover and put in fridge until it cools. Add Jell-O mix to cooled mixture, whip, and you’re all set.
* K/cal: 478
* Fat: 4 g
* Carbs: 63g (2 fiber)
* Protein: 47 g
Blueberry Bran Muffins
These little treats are made from low-GI carbs, so you don’t have to worry about eating one or two after a P+C meal. They also have a bit of flax meal to add moisture, and just a couple of polyunsats. I’ve been eating these for a while and loving them, so recently I gave them the final test by taking a batch to a dinner party. Success! They were reduced to crumbs, followed with compliments about their taste, rather than their ingredients.
- 1 cup oat bran
- ½ cup flax meal
- 4 scoops protein powder, flavor of your choice (I like chocolate with this recipe).
- 2/3 cup frozen blueberries
- 1 cup granulated Splenda
- 1 teaspoon cinnamon
- 1/4 teaspoon salt
- 1 teaspoon baking powder
- 3 jumbo egg whites
- 1 teaspoon maple extract
- 2/3 cup water
Mix the dry ingredients together in a large bowl, then add the egg whites, extract, and water. Stir until mixed well. Scoop into a muffin pan coated with cooking spray. Bake at 350-degrees for 25 minutes.
Makes 6 large muffins.
Macronutrient Profile (each muffin):
* K/cal: 176
* Fat: 4 g (1s, 1m, 2p)
* Carbs: 20g (4 fiber)
* Protein: 21 g
Yes, you read this correctly…blueberry cheesecake! Just be careful with these things, as it is nearly impossible to put the cheesecake down after you’ve taken one bite. From my experience, and the stories of my friends who have made them, it’s almost impossible to keep an entire cheesecake around for longer than one day.
- 1 cup graham cracker crumbs
- ¼ cup ground flax seeds
- ¼ cup raw oat bran
- 1 oz fat-free cream cheese, warmed in microwave
- 1/3 cup water
- 2 cups lowfat cottage cheese
- ½ package (52 g) powdered Jell-O instant pudding, cheesecake flavor
- 3 oz. fat-free cream cheese
- 3 scoops strawberry whey protein powder*
- 1 cup frozen blueberries and 4 tablespoons granulated Splenda (*see option 2 below before adding these at this stage)
To make the crust, mix crust ingredients in a large bowl. Stir this mixture until it is all the same consistency, then press into a 9-inch pie pan sprayed with Pam, stretching the crust up the sides of the pan.For the rest of the cake, put the other ingredients in a blender. Blend on high until smooth and creamy. You might have to blend it in smaller portions, depending on the power of your blender, but resist the temptation to add water, as this makes the cake soupy. Also, more Jell-O mix can be added for more desirable consistency. Pour the blender mixture into the crusted pan, and refrigerate for 1 hour.
*Blueberry option 2: to make a ‘fancier’ cheesecake, thaw the blueberries, then stir the Splenda in with them, and use this as a topping for the cheesecake.
Makes 6 slices.
Macronutrient Profile (each slice):
* 258 k/cal
* Fat: 5 g (2s, 1m, 2p)
* Carbs: 30 g (2 fiber)
* Protein: 25 g
A few notes about some of the dessert ingredients:
Flax meal is simply ground flax seeds. Flax seeds are cheap as sin in bulk, and you can grind them at home with a hand-held coffee grinder. I usually grind them just before their used. If you want to make the meal in bulk, just be sure to store it in an airtight container in the fridge to preserve its freshness.
Splenda is used as a low-calorie sweetener in many of these recipes, as I prefer its taste to other artificial sweeteners besides Stevia, but others can be used according to your preference. Splenda is not entirely carb-free, since they use a bit of maltodextrin to give it texture. There are 24 carbs in 1 cup of granulated Splenda. This was calculated into the nutritional information for the relevant recipes.
So there you have it. These meals should give you enough variety to avoid the tuna can doldrums. Bon appetit!
For more healthy dessert recipes, download the free Gourmet Nutrition Desserts here