On the Menu: Healthy Taste-Tempting Desserts

Allison Martin, before and after weight loss surgery.

Allison Martin, RMA, is proof you can bake your cake, eat it too and live a healthy life. By day, Allison is a registered medical assistant in the Total Weight Loss Center, but away from work, she is a baker extraordinaire. Allison uses her culinary talents to create delicious confections all while maintaining her 190-pound weight loss following bariatric surgery three years ago.

Allison is diligent about her calorie intake, portion sizes and exercise. She looks for ways to make recipes healthier. “I like to play with recipes to make them more diet-friendly,” Allison said. She will use almond or coconut flour in place of all-purpose flour. Sweeteners, like stevia and erythritol, can substitute for sugar.

But, there are times when a red velvet OREO® cheesecake should be served in all its calorie-laden glory. “I like bringing in sweets for my coworkers, so I can share what I make,” Allison smiled. She has made cookies, cakes, muffins, cheesecakes, pies, scones, macaroons and more. Her coworkers are always glad to sample and give their opinions.

Success and Inspiration

Her proudest accomplishment is the recent spread she prepared for 80 guests in celebration of a friend’s 40th birthday. The menu included Allison’s first multitiered cake and varieties of cookies, bars and cannolis. She planned ahead and froze the cookie dough and cake layers, a tip she recommends to other bakers.

Allison is inspired by cooking shows, such as “Nailed It” and “The Great British Baking Show,” online sites like Pinterest and her own imagination. Her sense of adventure translates into her baking. She is intrigued by trends, and her latest interest is a geode cake meant to mimic the natural formation of rock and precious and semiprecious stones. Pieces of the finished and frosted cake are cut out, and then the cavity is filled with edible crystals made from rock candy. “I have fun baking, and it’s a creative outlet,” Allison smiled.

7 Easy Tips for Healthier Desserts With Less Guilt

If you have a sweet tooth but want to eat healthier, try these ideas.

One of Allison's recent cakes.

1. Switch out your flour. 
Use whole wheat or almond flour in place of processed white wheat, which may slightly affect the taste of your food but positively impact healthfulness. Whole wheat flour increases fiber intake. Almond flour adds protein to your baking, a great option for those who are sensitive or allergic to gluten. Or, try some of both flours for a more reliable consistency and even more nutrients.

2. Use dark chocolate instead of milk chocolate. 
Opt for a darker variety of chocolate chip to increase antioxidants, fiber, iron and zinc, among other nutrients. Look for dark chocolate with 70% cocoa or higher for maximum health benefits.

3. Make ice cream out of bananas. 
If you’re a fan of frozen treats, ditch the dairy and processed sugar and create a bowl of ice cream just using frozen bananas. Freeze bananas overnight and mix in a blender or food processor, stirring in cocoa powder, vanilla or fruit to make your own flavors. Top with your favorite toppings by sticking to healthy treats, like dark chocolate, nuts and fruit. You’ll be surprised at how much it tastes like real ice cream.

4. Choose coconut oil instead of butter. 
Purchase coconut oil instead of butter. Like butter, coconut oil is solid at room temperature, but coconut oil is lower in sodium. It also contains lauric acid, a healthy saturated fat found to help lower cholesterol and aid in weight loss.

5. Pick maple syrup or honey instead of white sugar. 
Sweeten your treats with more natural options, like maple syrup or honey, which contain healthy vitamins and minerals instead of empty calories. These sugar substitutes are also easier to digest, keep your blood sugar more stable and prevent you from experiencing a later energy crash.

6. Buy evaporated skim milk for heavy cream. 
Replace high-fat heavy cream with evaporated skim milk, which has the same consistency but less fat and calories. Use this trick when making pastries, like cakes and scones, and just substitute using an equal amount.

7. Purchase applesauce instead of oil. 
Remove high fat oils like canola or vegetable oil with unsweetened applesauce. Like oil, applesauce adds moisture and flavor, and it works best in cake, muffins and breads. By using applesauce, you lower your fat and calorie intake, and up your consumption of fiber and vitamin C. Just use ¾ cup of applesauce per 1 cup of oil for a lighter and more nutritious option.

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Kim Shopper

Kim has worked at NKCH for nearly 40 years where she produces the employee newsletter and manages internal campaigns. She is a board member for the Kansas City Health Communicators, and she is passionate about animal rescue and volunteers for the Parkville Animal Shelter.