Kendall Reagan Nutrition Center 7 Ways to Make Desserts More Wholesome

By Sydney Coons

People are often told desserts can’t be part of a healthy diet and that they are either healthy OR delicious, but not both. We are here to tell you that desserts can absolutely fit into a healthy diet. Check out all these ways to add wholesome ingredients to desserts to make them delicious, satisfying, and nutritious.

Tip #1: Mix in nutrient-dense flours

Simply swap part or all of the all-purpose flour with nutrient-dense alternatives like whole wheat flour, almond flour and oat flour. These varieties often contain more fiber and other nutrients such as protein and iron.

• Whole wheat flour and almond flour can be substituted 1:1 for all-purpose flour. For example, for a pancake recipe that calls for 1 cup of all-purpose flour you can use 1 cup of almond flour instead.
• When using oat flour, it’s recommended to use 1 1/3 cup of oat flour for every cup of all-purpose flour.

These almond tartlets use whole-wheat flour instead of all-purpose flour for a more nutritious (yet still satisfying) dessert!

Tip #2: Reduce the amount of sugar

Recipes oftentimes call for more sugar than what is really needed. Sugar has many roles in baking including adding sweetness and moisture, contributing to browning and increasing tenderness. In dessert recipes where sugar’s main role is sweetness, it can be reduced without compromising flavor and texture. Experiment with reducing different amounts of sugar until you find an amount you like.

• In desserts such as pies, custards, quick breads, cakes, and some cookies you can reduce sugar as much as 25 or 33% without drastic changes to the end product. For example, if a cookie recipe calls for 1 cup of sugar you can start by using ¾ cup of sugar instead.
• Baked goods with reduced sugar will harden sooner since sugar adds moistness, so plan on freezing them or making a smaller batch.

In some cases where sugar has a more prominent role in structure or texture such as meringues, chewy cookies, or candy, it’s best to avoid reducing sugar.

Tip #3: Add in some chocolate

Chocolate may not be the first thing that comes to mind when thinking of nutritious foods, but chocolate is a great source of antioxidants and contains many beneficial minerals such as potassium, zinc, iron, and magnesium. To increase the wholesomeness factor of any dessert, add in some unsweetened cocoa powder or dark chocolate chunks!

For example, try this Mexican chocolate avocado mousse made with unsweetened cocoa powder, or these cherry chocolate clusters made with chopped dark chocolate. Or, simply enjoy a chocolate bar, chocolate-covered nuts or fruit for a low-effort, ready-to-eat dessert!

Tip #4: Add moisture with nutritious ingredients

It’s easy to add nutrition to any dessert by using a butter alternative such as olive oil, Greek yogurt, or applesauce. For example, olive oil is a great alternative to butter since it’s lower in saturated fat and higher in unsaturated fat. You can choose to swap out all the butter in a recipe or start by replacing half. Here are a few butter alternatives to consider:

• Replace butter with olive or canola oil to add in some healthy fats. For example, if a recipe calls for 1 cup of butter, try using ¾ cup of olive oil instead.
  • This swap is most appropriate for recipes that call for melted butter and should not be used in recipes where butter is creamed together with sugar such as in certain cookie recipes.
• Swap butter with applesauce or canned pumpkin puree (different than pumpkin pie filling). Applesauce can be used in a 1:1 ratio while it is best to use 2/3 cup pumpkin puree for every 1 cup of butter.
  • This is best in desserts using melted butter or oil such as certain cakes, muffins, and breads.
• Use plain, unsweetened, Greek yogurt or blended silken tofu instead of butter to get in some more protein. Greek yogurt and silken tofu can replace butter in a 1:1 ratio.
  • Since yogurt adds moisture to recipes, this swap is only recommended in recipes calling for 1 cup of butter or less.

Tip #5: Make fruit the star of the show

There’s a saying “fruit is nature’s candy,” and for good reason! Fruit is naturally sweet and delicious even on its own, so making fruit the star of the show is a great way to increase the fiber and nutrient content of your dessert. Here are some fruit-based dessert ideas:

• Make a fruit fondue by dipping fruit kabobs in chocolate syrup
• Top berries with an oat-based crumble to make a berry crisp
• Blend up frozen fruit to make fruit-based ice cream like in this cherry banana ice cream or peach frozen yogurt
• Try these baked apples for a warm and satisfying fall-themed dessert
• Use dried fruit like dates or figs to create a caramel/filling like in these peanut butter cups or chocolate peppermint fig truffles
• Naturally sweeten breads or muffins with browned bananas or dates

Tip #6: Pump up the protein

Adding a source of protein can be a great way to make a more satiating dessert. A wide variety of protein sources can be added to desserts such as Greek yogurt, beans, silken tofu, nonfat dry milk powder or nuts/seeds. Here are several ways to pump up the protein in desserts:

• Swap butter or oil in most recipes for Greek yogurt in a 1:1 ratio
• Make black bean brownies or white bean chocolate chip cookies
• Use silken tofu to make pie fillings like in this chocolate peanut butter pie
• Add nonfat dry milk powder to muffins or pancakes like in these cinnamon protein pancakes
• Try frozen yogurt bark as a refreshing summer treat. Yogurt bark is simply yogurt that is spread thin on a pan, topped with mix-ins like berries or granola, and then frozen. It can then be cut into pieces and enjoyed for breakfast or a snack.

Tip #7: Add in some vegetables

Add natural colors and texture to desserts by layering in vegetables.

• Shredded zucchini or carrot can easily be added to breads or muffins
• Avocado can be a great, creamy addition to smoothies, brownies, or mousse like in these mini avocado pies
• Sweet potato can be used to make pies, brownies, and muffins

With the holidays coming up there will be plenty of opportunities to try out these tips in your next homemade holiday dessert! We hope you got some inspiration that can help you make desserts that are wholesome and nutritious while still being satisfying and delicious!

About the Author:

Coons is a senior studying Food Science and Human Nutrition with a concentration in Dietetics and Nutrition Management. Her areas of interest in nutrition are to eventually work as a clinical dietitian in a hospital. Coons has a particular interest in working with critically ill patients requiring nutrition support. A fun fact about Coons- she has a twin sister who is also studying nutrition at CSU.

More Information:

For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!