When the craving for something sweet arises, don’t just reach for the candy bars! Try these sweet-tooth satisfying options. Save this page for four wholesome, delicious alternatives that will tame the craving without compromising nutrition. Go ahead, indulge!
Homemade Fruit Pops
As we dive into the summer months, many are seeking a cool and icy treat to beat the heat. Ice cream and popsicles evoke memories of sitting by the pool, strolling the shoreline at the beach, or enjoying a sunny picnic with friends and loved ones.
Conventional supermarket ice cream and fruit pops are typically loaded with added refined sugars, food coloring, or high sugar fruit concentrates. These sweet treats unfortunately are more prone to high glycemic indexes, meaning they quickly elevate blood sugar levels. Well-maintained blood sugar levels are key to metabolic wellness, therefore you may be asking yourself what is the alternative?
The answer is as simple as it is delicious. Homemade fruit pops allow you to retain all of the blood-sugar regulating fibers within whole fruits, customize fruit blends to create personalized popsicles to your liking, and maintain healthy blood sugar levels.
All you need is a blender, cutting board, knife, freezer, and popsicle molds.
The following recipe we are going to share with you contains full-fat coconut milk, adding another layer of glycemic control with healthy fats that encourage steadier blood sugar levels and satiety.
Strawberry Dragonfruit Pops
Ingredients:
1 large ripe dragonfruit (pitahaya)
1 cup ripe organic strawberries
1 can full fat coconut milk
Pinch of sea salt
2 tablespoons of maple syrup
Cut your strawberries and dragonfruit into slices. Combine all ingredients in a blender and then blend on high speed until smooth.
Take your popsicle mold and fill each mold to the brim with your fruit smoothie mix. Don’t forget to insert a popsicle stick into each mold. Chill in the freezer overnight. In the morning, you’ll have fully set, delicious fruit pops!
If you have trouble sourcing dragonfruit, feel free to experiment with other fruits that are in season where you live. Frozen organic berries can also be used.
Applesauce
How many of us gave up applesauce a long time ago when we were children? Applesauce is a healthy sweet treat that people of all ages can enjoy. Fortunately, there are many organic applesauce brands that offer products with no added sugars!
Applesauce can also be tweaked with the enticing flavors of cinnamon, allspice, and nutmeg. Cinnamon also has the added benefit of supporting blood sugar regulation. (1) Therefore, cinnamon is not only a delightful warming spice but also offers a metabolic boost!
If you are trying to avoid processed foods, homemade applesauce is actually not that hard to make. Our recipe has only three ingredients and can be completed in under a half an hour.
Ingredients:
4 Organic apples (a sweet and tangy mix is preferred but this is also a great way to use up what you have)
Sweetener to taste (honey, maple syrup or coconut sugar can be used or left out)
¼ tsp Cinnamon
¾ cup filtered water
Peel and slice apples. Place in a saucepan with water, sweetener and cinnamon, and cook over medium heat until the apples are soft. When done, mash and serve warm or chilled. If you have one, an immersion blender will provide a smoother consistency.
Dark Chocolate
The good news is that you don’t have to completely forgo chocolate if you are trying to be more conscious of regulating your blood sugar.
Milk chocolate is popular because it is highly sweet, creamy, and less expensive than dark chocolate. The added sugar content of milk chocolate averages 45-60 grams per 100 grams of chocolate. A whopping half of your average milk chocolate bar is composed from refined sugar.
Dark chocolate, on the other hand, varies in added sugar content depending on the percentage of cacao in the product. For example, at the supermarket you often see 70%, 80%, or 90% dark chocolate.
A 100 gram dark chocolate bar containing 70-85% cacao content will have 15-25% added sugars. This is a significant decrease in added sugars when compared to milk chocolate.
Dark chocolate also contains healthy vitamins and minerals such as iron, copper, magnesium, flavonols, and zinc. (2) Therefore, while dark chocolate may be more of an investment, the return is improved blood sugar regulation, rich flavor, and health-promoting vitamins and minerals.
Nut-Butter Energy Bites
Nut butters offer a punch of protein and healthy fats to keep you full longer. When combined with other ingredients, nut butters make excellent bases for sweet treats. Rolling nut butters into balls to set in the refrigerator or freezer makes for an excellent bite-sized snack.
Glycemic indexes (GI) are rated on a high, medium, and low scoring system. The higher the glycemic index, the more that food item causes blood sugar spikes.
High glycemic index foods range from 70-100. Medium glycemic index foods from 56-69, and low glycemic index foods from 0-55.
Nut butters without added sugar are generally very low in glycemic index: (3)
Peanut butter GI=14
Almond butter GI=0
Macadamia nut butter GI=10
Walnut butter GI=15
When combined with dark chocolate or unrefined sugars such as maple syrup or honey, nut butter bites can satisfy your sweet tooth with minimal blood sugar spikes. Rolled oats, shredded coconut, vanilla extract, and cinnamon can be used to customize your final recipe.
Here is a recipe for sweet and nutritious nut butter energy bites:
Ingredients:
1 cup of almond butter (or nut butter of your preference)
1 cup rolled oats
1/4 cup coconut oil, melted
1/4th teaspoon cinnamon
½ teaspoon vanilla extract
½ cup dark chocolate chips (70% cacao or higher)
Whisk the wet ingredients in a small bowl. Combine the dry ingredients in a medium-sized bowl and mix well. Pour your wet ingredients into your dry ingredients. Roll into uniform balls with the palm of your hands or a cookie scoop. Place in the refrigerator to set overnight on parchment paper and add to an airtight container for storage.
For those looking for another creative way to enjoy sweetness, consider incorporating quinoa as a healthy sweet option into your snacks and desserts.