Recipe: Make a Healthy Sundae!

healthy sundae

A healthy sundae recipe?

There’s nothing like the sweeter things in life. A piece of rich dark chocolate can remind you why life is worth living, and there’s no better way to conjure summer than in a slice of pie. But dessert is best served without a side of guilt – and we see no reason why a little indulgence should get in the way of your healthy lifestyle (and vice versa!). In fact, constantly depriving yourself of treats can actually make you more likely to abandon your diet or binge eat. Believe it or not, it’s possible to have your cake and eat it, too, with some simple food swaps.

 

Try these 6 healthy takes on the classic ice cream sundae:

Base – Sundaes are built around ice cream. Try swapping it out for coconut ice cream, frozen yogurt, homemade banana ice cream, or something else entirely. What I love to do: slice a pear in half, remove the core, poach it for 15 minutes, then sandwich a square of dark chocolate between the two halves to melt. Top with a small scoop of ice cream (or not) for a healthy treat so rich and indulgent your taste buds will do a double take.

 

Fruit – From raspberries to golden berries, there’s an antioxidant-rich superfood out there for your sundae. Add dried fruit for a concentrated burst of flavor or make your own fruit sauce with no added sugar for a simple superfood sundae.

 

Sprinkles – Nuts and seeds will add substance, protein, and a wonderful crunch to your dessert. Mix and match your favorite raw nuts with other toppings – think pecans with fresh cherries, or hazelnuts with roasted peaches. Pretty soon you’ll have forgotten that ice cream was ever a part of the occasion (kidding – we all know that’s impossible!). We also love adding coconut curls and cacao nibs for a superfood crunch.

 

Extras – This might not sound like the tastiest tip, but topping your sundae with a little chia, hempseed, or PGX granules will it out by adding fibre, which in turn will help your body handle the extra sugar and even help you feel full sooner. To take this from good advice to irresistible addition, toss flaxseeds in a drizzle of maple syrup and dehydrate on low temperature. Whole flaxseeds give you fibre – grind them to unlock even more nutrients.

 

Spices – A hint of vanilla bean, some fragrant all spice, or a dash of cinnamon – spices are great ways to add flavor without adding calories. Cinnamon especially is known for its ability to regulate blood sugar levels already within the normal range, so it’s a great addition to any sweet treat.*

 

Sauces – Let’s face it, when it comes to sundaes, ice cream is just a (delicious) vehicle for chocolate sauce and caramel. Look for healthy versions of these decadent toppings – like cacao nibs, or melted high quality organic dark chocolate. You can do amazing things with dates – like make your own caramel or fudge sauce.

 

Healthy Caramel Sauce

½ cup dates

½ cup almond, cashew, or coconut milk (or regular milk)

¼ tsp vanilla extract

pinch of salt

1 ½ tbsp. cocoa powder (for fudge sauce)

 

Blend equal parts dates and milk of choice (for this recipe, ½ cup of each, but you can easily adjust to make more or less – this is a very forgiving recipe) with vanilla extract and pinch of salt.

Transfer to a saucepan and heat on low for 5-10 minutes, until it reduces to half the original volume (about ½ a cup).

If you’re going for straight caramel sauce, you’re ready to go. If it’s fudge sauce you’re looking for, stir in cocoa powder.

Serving suggestion: Drizzle warm over ice cream, fresh fruit, oatmeal, or yogurt and top with chopped nuts.

Looking for a healthy precursor to your sundae? Explore the PGX recipe page for yummy options to suit any time of day.

 

* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

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More Delicious Smoothie Recipes

smoothie delicious

On-the-go

The smoothie – a convenient on-the-go breakfast, filling mid-day snack, or post-workout recovery fuel. When done right, a smoothie can boost your intake of protein, fibre, and antioxidants while helping you meet the recommended 7 to 10 daily servings of vitamin-rich fruits and vegetables.
The sky is the limit when it comes to healthy smoothie ingredient. Yogurt, tofu, almond milk, kefir, beans, or nut butters can rev-up the protein content, while berries, sweet potatoes, squash, or leafy greens provide a wholesome boost in carbohydrates and antioxidants. For a healthy supply of omega-3 fatty acids, toss in a tablespoon of ground flaxseed, walnuts, or chia seeds.
No matter what ingredients you choose, include PGX* to kick the fibre content up a notch and ensure that your smoothie is healthy, filling, and satisfying. Try one of these popular smoothies for a nutritious treat.

Strawberry Balsamic Shake

Ingredients:
2 scoops of Very Strawberry SlimStyles Meal Replacement Drink Mix
½ tsp balsamic vinegar
500 mL of water

Procedure:
1. Measure out liquid into a shaker or blender cup.
2. Add 2 scoops of Very Strawberry SlimStyles Meal Replacement Drink Mix.
3. Secure lid and shake vigorously or blend until ingredients are mixed well.

Nutrition Information:
Calories: 243
Carbohydrates: 19 g (4 g fibre, 4 g sugar)
Fat: 7 g
Protein: 25 g
Sodium: 671 mg

Sweet Spinach Smoothie

Ingredients:
1 scoop of PGX Satisfast Dark Chocolate Vegan Protein
2 cups of spinach
1 banana
355 mL (1 ½ cup) of water

Procedure:
1. Measure out liquid into a blender cup.
2. Add spinach and banana to liquid.
3. Add 1 scoop of PGX Satisfast Dark Chocolate Vegan Protein.
4. Secure lid and blend until ingredients are mixed well.

Nutrition Information:
Calories: 239
Carbohydrates: 36 g (7 g fibre, 16 g sugar)
Fat: 1 g
Protein: 23 g
Sodium: 258 g

Tropical Cucumber Smoothie

cucumber

Ingredients:
2.5 g of PGX Granules
1 cup of kiwi (approximately 3 kiwis)
½ cup of cucumber (approximately 1/3 of an English cucumber)
½ cup of pineapples
355 mL (1 ½ cup) of water

Procedure:
1. Measure out liquid into a blender cup.
2. Add kiwi, cucumber, and pineapple to liquid.
3. Add PGX into blender (or blend ingredients first and stir in PGX right before drinking).
4. Secure lid and blend until ingredients are mixed well.

Nutrition Information:
Calories: 173
Carbohydrates: 44 g (5 g fibre, 18 g sugar)
Fat: 1 g
Protein: 2 g
Sodium: 58 mg

We would love to hear what kind of smoothies you like. Tell us your favourite smoothie recipe in the comments section bellow.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

 

 

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Healthy Desserts You Can Indulge In

healthy desserts recipes

Some people are more than happy to eat a kale salad for dessert, but for anyone with a sweet tooth it can be a little harder to maintain a healthy diet. Not all desserts are laced with sugar and fat however, some are downright good for you! As well as healthy desserts you can indulge in, there are plenty of easy ways to turn a decadent dessert into a nutrition powerhouse, without losing any of the flavour or sumptuousness.

Simple Substitutions for Healthy Desserts

Here are just a few simple substitutions for the highly calorific ingredients often found in dessert recipes:

  • Mashed banana or apple sauce for sugar (reduce overall liquid in the recipe)
  • Cinnamon and vanilla extract for sugar
  • Flaxseed (1tbsp) mixed with water (4tbsps) to replace one egg
  • Almond meal mixed with apple juice for frosting
  • Dried fruit or cacao nibs for chocolate chips
  • Refrigerated coconut cream for heavy cream
  • Soy or almond milk curdled with apple cider vinegar for buttermilk

With these replacements you can turn muffins, cookies, cheesecakes and all sorts of desserts into vitamin and mineral packed, reduced calorie, reduced fat healthy indulgences.

Eating the Rainbow

Plenty of desserts are simply healthy to start with, such as rainbow popsicles made with an array of brightly coloured, antioxidant rich fruits such as watermelon, pineapple, oranges, kiwis, blueberries and strawberries. Just puree and freeze the fruits in sequence and you’ll have popsicles even your kids will love, with no added sugar!

To make them a little more like creamsicles, mix coconut cream with the pureed fruit – they will take a bit longer to freeze though.

You can also make rainbow fruit skewers – perfect for kids birthdays and for Pride!

Moroccan Spiced Oranges

Moroccan spiced oranges is another healthy dessert that can be made in minutes. Peel and slice 6 oranges into half-inch pieces, and mix with 1/4 cup slivered almond, 1/3 cup chopped pitted dates, 1 tbsp lemon juice, 1/4 tsp cinnamon, and 1tbsp of coconut sugar if you like things a little sweeter. Cover and chill for 5 minutes before serving.

A Healthy Raw Dessert

There are even healthy desserts for those who like a good cream pie. Courtesy of Chocolate Covered Katie, you can quickly whip up a <a href=”http://chocolatecoveredkatie.com/2010/12/06/raw-coconut-cream-pie/”>Raw Coconut Cream Pie</a> that includes coconut meat and raw zucchini, offering a fantastic array of vitamins and minerals, including potassium (great for keeping blood pressure healthy), and beta-carotene (to keep your eyes, ahem, looking good). †

Indulgent Chocolate Seed Balls

Or, how about making some <a href=” http://ohsheglows.com/2013/07/29/super-seed-chocolate-protein-bites/ “>chocolate seed balls</a> like Angela at Oh She Glows? These are choc full of antioxidants and have no added sugar. Simply throw your chosen ingredients into a food processor and when the dough is tacky enough (add a little water or apple juice if it’s too heavy), form the dough into inch-round balls and then freeze for about 15 minutes.

Use a cup of dates to about 3/4 cup of ground nuts and/or seeds, add a 1/4 cup cocoa powder, a dash of vanilla extract (or try peppermint extract!), a 1/4 tsp of cinnamon for a little added sweetness, and a dash of salt.

These nutrient-dense balls can be made nut-free by using a mixture of hemp hearts, chia, pumpkin and sunflower seeds. Use ground almonds for a little more sweetness, and add extra nutritional punch with cacao nibs, spirulina or protein powder (beware adding too much spirulina, lest they end up tasting too healthy!), flaxseed, and unsweetened coconut.

More Healthy Dessert Ideas

Other simple ways to make healthy desserts you can safely indulge in while keeping sugar and fat intake low include those that include plenty of plant fibre and natural sweetness, such as:

  • Chocolate zucchini bread
  • Banana bread
  • Beet brownies
  • Apple oatmeal muffins
  • Ground walnuts and dates for pie crust
  • Apple crumble with a date and oat topping
  • Black bean chocolate brownies
  • Pineapple and cashew ice cream

The plant fibre in these desserts helps to reduce their glycaemic index and leave you feeling full and satisfied even when eating fewer calories.† In addition, the nutrients in these plant foods support healthy metabolism and can provide protection against free radical damage.† For a simple way to lower the GI of a recipe and help cut calories, try adding a scoop of PGX* protein, or sprinkle PGX granules onto desserts.

Explore PGX recipes for other healthy options!

 

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

† This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

 

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