After the age of 50 years old the likelihood of developing chronic diseases like Type 2 diabetes, thyroid disease, heart disease, Alzheimer’s disease increases, the lifelong poor habits catch up with our body. At this point in life some individuals follow very restrictive diets recommended by their doctor, in fear that if they do not they will become sick with age and lifestyle related diseases. On the one hand, some indulge in whatever they want because they figure that they are aging anyway and they do not need to worry about weight or disease because they will inevitably develop disease, as they grow older.
Desserts tend to be first to go on diet plans or if one is not following a diet they are prepared with the most processed unhealthy ingredients. There is a happy medium when it comes to desserts. Desserts do not need to be eliminated from the diet completely, just revised with healthy high quality all natural ingredients that are not like the traditional processed ingredients. Desserts can be a rich source of healthy fats and fiber, which both help manage weight, blood sugars, reduce inflammation and prevent heart disease. All desserts can use an unprocessed sugar like honey, unsweetened applesauce or stevia, which will not spike blood sugars as much as traditional granulated sugars.
Below are a few recipes that are packed with flavor and nutrition.
¼ cup coconut oil (coconut oil has been shown to reduce symptoms and prevent Alzheimer’s disease)
1/3 cup honey (a rich source of antioxidants, health practitioners use local honey to manage allergies)
1/4 cup almond butter (a healthy fat for the heart)
1/2 tsp. vanilla
1 1/4 cups almond flour (a unprocessed alternative to traditional enriched flour, contains less sugar and healthy fats)
1/2 tsp. baking powder
1/8 tsp. baking soda
1/2 tsp. salt
1/4 – 1/2 cup dark chocolate chips (rich in antioxidants compared to milk chocolate)
1. Preheat oven to 350 degrees. Grease 8×8 pan.
2. Combine wet ingredients in a large bowl. Mix well with an electric mixer.
3. Combine almond flour, baking powder, baking soda and salt in a medium bowl and whisk to combine.
4. Pour dry ingredients into wet ingredients and mix well with mixer.
5. Fold in chocolate chips and spread batter in greased 8×8 pan.
6. Bake at 350 degrees for 15-20 minutes or until toothpick inserted in the center comes out clean.
1 cup pumpkin puree (rich source of antioxidants like carotene)
1/2 cup unsweetened applesauce
2 eggs and 4 egg whites
1/4 cup honey
3/4 cup sifted coconut flour (a lower glycemic flour better for blood sugar control)
1/2 cup almond flour (rich in healthy fat and lower glycemic)
1/2 tsp. salt
1 tsp. baking soda
1/2 cup dark chocolate chips-optional (potent source of antioxidants)
1. Preheat oven to 350 degrees and line muffin pan with muffin papers.
2. Combine pumpkin, applesauce, eggs and honey in a large bowl.
3. Add coconut flour, almond flour, salt and baking soda to the bowl and mix until well incorporated.
4. Fold in chocolate chips if using.
5. Fill muffin cups 3/4 full of batter.
6. Bake muffins at 350 degrees for 25-35 minutes until muffins are slightly browned and don’t indent when gently tapped.
1/4 cup coconut oil melted (heart healthy fats)
1 1/4 cup almond flour (much better alternative to the processed version of pie crust)
1 Tbsp. honey
1/4 tsp. salt
1. Preheat oven to 350 degrees. Combine coconut oil, almond flour, honey and salt in a bowl and mix.
2. Press crust mixture into a 9? pie plate and bake at 350 degrees for 8-10 minutes or until the crust is lightly browned.
1 Tbsp. powdered gelatin
1/2 cup + 3/4 cup cold water (divided)
1/2 cup boiling water
1/4 cup honey
1/2 cup pureed blueberries
3 c blueberries whole
Gelatin Filling Directions:
1. Combine 1/2 cup cold water with gelatin and stir to mix.
2. After one minute, add boiling water and honey.
Put bowl of gelatin filling in the fridge and let start to set-up. Once cooled stir-in 3 cups of whole berries and return to fridge to thicken.
1. Once the gelatin filling is no longer runny (this process may take several hours) pour it into prepared pie crust and return to fridge to let set-up completely.
This is a preview to an article that will be featured in Act Two Magazine. Check back for the full article.
Dr. Kantor’s greatly anticipated new children’s book, The Green Box League of Nutritious Justice, is now available. Be sure to order this highly reviewed book, filled with healthy living tips for the whole family. A portion of the proceeds benefit the Children’s Miracle Network.