Smart Sundae Toppings

Steps to Building a Smart Summer Sundae Treat 

It's summer time, and we may want a cool, refreshing sweet treat...ICE CREAM! Think it can't be healthy? Think again! By selecting small portion sizes, and thinking outside the box with big flavor toppings, we can occasionally indulge in a sweet treat.

1. Choose Your Favorite Quality Frozen Yogurt or Ice Cream
Read the food label. The food label can give us information on things like calories, fat and serving sizes. If you are watching your weight knowing these numbers can be helpful.

2. Check the Serving Size
Typical serving sizes of frozen yogurt or ice cream are 1/2 cup, but it is always good to check the label  to help keep your indulgence in check and not go overboard on the serving,  which can lead to excess calories and fat.

3. Get Creative with Toppings
Branch out and try a new, out of the ordinary topping. You might be surprised what flavor combinations you like! And many can have more nutrients than traditional sweet, candy toppings.

• Fruit (strawberry, mango, banana, berries, peaches, cherries...) 
• Low-fat granola 
• Local honey or Maple syrup* 
• Warmed preserves or peanut butter* 
• Dark chocolate chips* 
• Nuts (almonds, walnuts, pistachios, peanuts)* 
• Unsweetened coconut* 
• Crushed gingersnaps* or graham crackers 
• Crumbled meringue cookies* or pretzels 
• Sea salt or crystallized ginger 
• Citrus zest (orange, lemon, lime)

*Be mindful of the amount used as these can  be high in calories and/or fat in large amounts.

4. ENJOY!

Savor your sweet treat.

5 minute desserts

Fruit & Yogurt parfait

Ingredients:

6 oz low-fat or nonfat yogurt
1/2 cup berries (blueberries, strawberries, blackberries)
1/4 cup Kellogs low-fat granola or Bear Naked granola
2 tbs fat-free Cool Whip (optional)

Directions:

Alternate layering the fruit and yogurt, then top with granola and enjoy!



Chocolate-banana delight

Ingredients:

1 4 oz. container or 4 oz. fat-free Jello chocolate pudding
1 small banana, sliced
3 Vanilla wafer cookies
1 tsp peanut butter
2 tbs fat-free Cool Whip

Directions:

Mix together the peanut butter and Cool Whip

Layer the vanilla wafers, sliced banana, and chocolate pudding in a small bowl or cup

Top with the whipped peanut butter topping

Do I have to give up dessert?

Not entirely. As long as you are eating a healthy diet, a little sweet treat now and then is OK. Just remember...

• Eat sweets in moderation. Buy the smallest serving size possible, so you won't be tempted by lots of leftovers. At a restaurant, split dessert with another person (or several people).


• Enjoy an occasional small dessert at the end of a meal, after you have satisfied your hunger. That way, you are less likely to overindulge.


• Sometimes a piece of fruit really will satisfy your sweet tooth. Try it!


• If you really need to give in to that chocolate craving, get the good stuff (whatever you consider to be the best). Don't waste an indulgence on bad chocolate.

Green & Black’s Organic Dark Chocolate
(3.5 oz; 70% or 85% cacao content)
$2.99 at Publix

This chocolate has a rich, intense chocolate flavor and a smooth, velvety texture. It is truly indulgent!

The high cacao content means that these bars contain less sugar than a typical milk chocolate bar; however, it also means that they contain more cocoa butter (fat).

These are NOT single-serving bars. Think of one bar as about 8 servings, and limit yourself to a couple of squares per day. If you find an open bar of chocolate too tempting to resist, but you still need a chocolate fix, you might want to try individually wrapped chocolates.

Hot Chocolate for Cold Days

Most hot chocolate mixes are full of saturated fat or trans fats, which are not friendly to your waistline or to your heart. Save some calories and some money by making your own.

Hot Chocolate Mix
(makes 22 servings)

5½ cups instant nonfat dry milk powder
1 cup plus 2 tablespoons sugar
3/4 cup unsweetened cocoa

Combine all ingredients and stir well.
Store in an airtight container in a cool, dry place.

To make a cup of hot chocolate:
1/3 cup hot chocolate mix
3/4 cup water
1/4 teaspoon vanilla extract

Place hot chocolate mix in a mug. Stir in water and vanilla. Microwave, uncovered, on high for 45 to 60 seconds or until hot.

Nutrition Info, per serving: 164 calories, 1g fat, 12g protein, 28g carbohydrates
Recipe courtesy of Cooking Light magazine

Quick n' Easy Chocolate Muffins

Chocolate Pumpkin Muffins
Prep time: 5 min, Cook time: 20 min

Ingredients:
1 box Devil’s Food cake mix
1 15 oz can pure pumpkin

Directions:Preheat oven to 400 degrees. Mix the two ingredients together. The mixture will be very thick, but don't add anything else! Place batter into a 12-cup muffin pan lined with baking cups or sprayed with nonstick spray. Place pan in the oven, and bake for 20 minutes.

Yields: 12 muffins

Nutrition Per Serving (1 muffin):
Calories: 180
Fat: 3.5 g
Protein: 2 g
Carbohydrate: 37 g
Fiber: 2 g
Sugar: 20 g
Sodium: 357 mg