Whether you’ve hit a 3pm energy
slump, are feeling the stress from work or simply need a pick-me-up, each of us
feel the need for something sweet from time to time. It’s hardly surprising:
one of the reasons that eating sugary treats feels so good is because it
triggers the release of a chemical called dopamine (sometimes called the
“feel-good hormone) into our bodies.
Sugar has gained a bit of a bad
reputation when it comes to health. Like all things, however, it’s fine when
it’s consumed in moderations, and there are a few ways to reduce your sugar
intake and increase the nutrient density of your foods while still satisfying
your sweet tooth.
Here are a few recipes to do the
trick:
Chia Pudding
This is a delicious breakfast,
snack or dessert that’s easily customised to suit your cravings. The chia seeds
contain omega-3 fatty acids and fibre to keep you feeling full, while honey and
fresh fruit like bananas or berries add sweetness and nutrients. This recipe
also travels well, so it can easily be made in a container or glass jar and
brought with you to work.
Ingredients:
●
2
tablespoons of black or white chia seeds
●
½ cup of
almond, coconut or cow’s milk
●
Honey to
taste
●
Fresh fruit
to serve
Method:
●
In a jar or
small bowl, combine your chia seeds and milk
●
Whisk or
stir until thoroughly combined
●
Cover and
leave to soak in the fridge overnight or for 6 hours
●
Once set,
stir in honey and top with fresh fruit
Yoghurt Berry Parfait
Low-fat Greek yoghurt is an
excellent source of protein and calcium, although some people find it difficult
to eat on its own. This recipe adds plenty of sweetness and texture, as well as
antioxidants from the berries. For extra sweetness, stir a little maple syrup
or honey into the yoghurt before you begin.
Ingredients:
●
½ a cup of
high-protein, low-fat greek yoghurt
●
½ a cup of
fresh berries
●
Cinnamon to
taste
●
¼ cup of
granola
Method:
●
Start by
spooning ½ of the yoghurt into the bottom of a jar, glass or small bowl
●
Sprinkle
with cinnamon, add ½ of the berries and ½ of the granola
●
Repeat for
the next layer
Dark chocolate bark
Sometimes, only chocolate will do.
This recipe takes high-quality dark chocolate and combines it with toasted
nuts, seeds and dried fruit for added nutrients. You can easily separate the
recipe out into individual portions. It also makes a great snack to share with
the kids or your coworkers.
You can use whichever nuts, seeds
and dried fruit that you prefer or happen to have in the house. Here are some
tasty combinations:
●
Hazelnut,
sunflower and dried apricot
●
Cashews,
pumpkin seed and dried cranberries
●
Almonds,
sesame seeds and dried dates
●
Pistachio,
flax seeds and dried figs
Ingredients:
●
Two blocks
or 180-200 grams of 70-90% cacao dark chocolate
●
2
tablespoons of seeds
●
¼ cup of
chopped nuts
●
¼ cup of
chopped dried fruit
Method:
●
Line a
small baking tray or large plate with baking paper. Make sure that it’s flat
with a rim so that the chocolate doesn’t overflow
●
Put the
chocolate into a microwave-safe bowl and melt it in the microwave, using
20-second increments and stirring between each
●
Spread the
chocolate over the baking tray using a spatula or the back of a spoon
●
Once spread
evenly, top with the nuts, seeds and fruit
●
Put in the
fridge until fully set
●
Using your
hands, break into small pieces
Peanut Butter Banana Cups
Just like your favourite chocolate
peanut butter cups from the store, this homemade version perfectly combines PB
and chocolate. Here, we’ve swapped the milk chocolate for antioxidant-rich dark
chocolate and added bananas for fibre, potassium and natural sugar.
Ingredients:
●
Two blocks
or 180-200 grams of 70-90% cacao dark chocolate
●
1 large
banana
●
¼ cup of
smooth peanut butter
Method:
●
Set out
paper cupcake cases on a plate or small baking tray
●
Put half of
the chocolate into a microwave-safe bowl and melt it in the microwave, using
20-second increments and stirring between each
●
Spoon a
layer of chocolate into the bottom of each paper case, place in the freezer to
set
●
Put your
banana in a small bowl and mash with a small fork
●
Add your
peanut butter and stir until thoroughly mixed
●
Take your
cases out of the freezer and dollop a small amount of the banana mixture into
each one
●
Place the
cups back in the freezer to set
●
Once they
are firm, use the same strategy as above to melt the remaining chocolate
●
Spoon the melted
chocolate over the cups until the banana mixture is fully covered
●
Return to
the freezer or fridge to set
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