Mitzi Dulan – America's Nutrition Expert
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Have Your Cake and Eat it Too: How to Satisfy Your Sweet Tooth without all the Calories
by Mitzi Dulan, RD, America’s Nutrition Expert®
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Feeling bad about that cupcake (or 3) you just ate? Yeah, we’ve all been there. But believe it or not, you can eat delicious desserts without the guilt.

Just as incorporating a lifestyle of healthy eating involves small changes and smarter choices, the same goes for navigating the dessert table. With the average slice of cake weighing in at 450 calories and swimming in saturated fat, it’s no wonder that many nutrition professionals are telling us to “just say no” to desserts altogether. As America’s Nutrition Expert®, I’m here to let you know that dessert doesn’t have to be the bad guy.

Try the easy baking tips and delicious recipes below to lose excess calories and fat from your diet, without sacrificing flavor. I guarantee they’ll make satisfying your next craving that much sweeter.

Swap this….. For This!

1 c. butter/oil for 1 c. applesauce or 2 c. evaporated skim milk
2 eggs for 4 egg whites (or 3 egg whites, 1 egg)
1 c. whole milk for 1 c. 1% organic, hemp or almond milk
1 c. sour cream for 1 cup plain fat free yogurt (Greek yogurt is best)
1 c. white flour for 1 c. whole wheat flour (or ¾ c. whole wheat, ¼ c. white flour)
1 c. refined sugar for ¾ c. honey

Be a huge hit at your next get together by bringing something special to the dessert table. Your guests won’t be able to tell the difference! Who said eating healthy can’t taste great?

Cinnamon Chocolate Angel Food Cake with Fresh Berries

• ½ cup whole wheat flour
• ½ cup white flour
• 1 ¾ cup egg whites
• ¾ cup honey
• 1/3 cup unsweetened cocoa powder
• 1 tbsp ground cinnamon
• Pinch of salt
• 1 tsp. vanilla extract

• ¼ cup powdered sugar
• 2 cups fresh raspberries

Preheat oven to 375°F. In mixing bowl, combine all ingredients except egg whites. Slowly fold in egg whites; consistency should remain fluffy. Spray 9-inch angel food cake pan with cooking spray and pour in batter. Bake for 25-30 minutes. Allow time for cake to cool, then lightly dust with powdered sugar and top with fresh raspberries. Serves 12.

Nutritional Info (1 slice/12):
Calories: 124
Total Fat: .6 g (.2g Saturated)
Total Carbs: 30g Dietary fiber: 2.2g Sugars: 17.5g
Protein: 3.5g

Cashew Coconut Blondies

• 1 cup whole wheat flour
• ¾ cup plain fat free yogurt (Greek)
• 1/4 cup applesauce
• 3/4 cup honey
• 2 teaspoons vanilla
• 3/4 teaspoon baking soda
• ¼ cup 1% organic milk
• ¼ cup chopped cashews
• ¼ cup shredded coconut

Preheat oven to 350°F. In a bowl, combine all ingredients except flour, cashews and coconut. Mix well. Slowly add remaining ingredients. Consistency should be thick. Spray baking pan with non-stick cooking spray, and pour in mixture. Back 28-32 minutes. Insert toothpick to be sure it’s done. Makes 14 blondies.

Nutritional Info (1 blondie/14):
Calories: 104
Total Fat: .7 g (Saturated: .5 g)
Total Carbs: 24g Dietary Fiber: 1.4g Sugars: 17.4g
Protein: 2.0g

Cherry Chocolate Chip Cookies

• 1 cup whole wheat pastry flour
• 1/2 teaspoon baking soda
• ½ teaspoon baking powder
• 2 egg whites
• 1/4 cup unsweetened applesauce
• ¼ cup plain fat-free Greek yogurt
• 1/2 cup honey
• 1 teaspoon vanilla
• Pinch of salt
• ¼ cup of dark chocolate chips
• ¼ cup dried cherries

Preheat oven to 350°F. Combine dry ingredients in a bowl and mix. In separate bowl, mix wet ingredients. Slowly pour wet ingredients into dry, continuing to mix. Scoop out dough onto cookie sheet using tablespoon. Bake until golden, about 8-12 minutes. Allow time to cool. Serves 24-36 small/medium sized cookies or 9-12 large cookies.

Nutritional Info (1 cookie/24):
Calories: 51
Total Fat: .1 grams
Total Carbs: 12.2 g Dietary fiber: .8g Sugars: 7.8g
Protein: 1.3g

Simple Summer-Glazed Grilled Peaches

• 4 medium sized peaches
• 1 tbsp. brown sugar
• 1 tbsp. ground cinnamon
• Light Vanilla Ice Cream
Wash peaches and slice in half, removing pit. Heat grill to high and place peach halves face down; cook 3 minutes each side. When face up, lightly sprinkle with brown sugar and cinnamon and allow to caramelize. Remove from grill and serve. Optional: Place a small serving of light vanilla ice cream in the center for a special treat. Serves: 4

Nutritional Info (1 peach… with ice cream!):
Calories: 98
Total Fat: .5g (.3g Saturated)
Total Carbs: 19.7g Dietary Fiber: 3.9g Sugars: 3.5g
Protein: 1.3g

By Mitzi Dulan with assistance provided by Kristen Carlucci.

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