Category Archives: Desserts

Whole Wheat Cinnamon Rolls

There is nothing better than diving into warm cinnamon rolls straight from the oven. Drizzle them with a light glaze and anticipate the center filled with sweet goodness … OH MY! And the aroma that fills the house while baking these makes us want them even more. Add a comfy and cozy cup of coffee to savor along with this delight, and this breakfast/brunch is over-the-top FABULOUS.

I have been working on creating a healthier version and have come up with cinnamon rolls that I will bake again and again. For this recipe, my focus was to create healthier dough. So, I eliminated all eggs, butter, and white flour, typical ingredients for cinnamon rolls. Since I could not really change the ingredients used in the center filling, I reduced the sugar and used real butter. The result: soft, absolutely delicious and flavor filled healthy cinnamon rolls perfect for breakfast, brunch or anytime!

Note: Allow 2 hours which includes preparing the dough and bake time. In order to prepare the dough, I used my Electric Mixer with a dough hook .

Whole Wheat Cinnamon Rolls

Ingredients

The Dough:
4 – 4 ½ cups 100% Premium Milled Whole Wheat Flour
1 envelope Rapid Rise Yeast
1 ½ tsp salt
¾ cups water
¾ cups vanilla almond milk
3 tbsp organic extra virgin coconut oil
3 tbsp organic honey
The Filling:
½ cup soft real butter (I did not use it all)
1/4 cup packed light brown sugar
1 ½ tbsp ground cinnamon
1/8 tsp ground nutmeg
The Glaze:
¾ cup powdered sugar
¾ tsp vanilla extract
5 tsp vanilla almond milk (yes, you can use other milks of choice)

Preparation

Combine 2½ cups flour, undissolved yeast and salt in a large bowl. In a separate bowl, heat water, almond milk, coconut oil, and honey until very warm (120 to 130 degrees). I just heated in the microwave until very warm, not hot. Gradually add to the flour mixture, beat 2 minutes at medium speed of electric mixer with dough hook, scraping the bowl occasionally. Add 1 cup of flour, beat 2 minutes at high speed, scraping bowl occasionally. If the dough pulls away from the sides, and forms a ball, it is ready to remove and put onto floured surface to hand knead. If not ready, mix in just enough flour to make soft dough that forms a ball (I did not use all my flour). Knead on lightly floured surface until smooth and elastic, about 6-8 minutes. Cover the dough and let rest on floured surface for 10 minutes. Roll the dough into a large rectangle at least 15” by 11”.
Rub soft butter until dough is well coated. Sprinkle with brown sugar and spices. Roll up rectangle tightly, starting with a long edge, pressing firmly to eliminate air pockets; pinch seam to seal at ends. Cut the dough into 16 rolls. Place the rolls, cut sides up, in a large round baking dish (I used an 11 inch round stoneware) or feel free to use a 13 x 9-inch baking pan coated with cooking spray. Cover and let rise 45 minutes or until doubled in size.
Preheat oven to 350°. Uncover rolls. Bake at 350° for 20 minutes or until lightly browned.
Prepare the glaze by placing powdered sugar and vanilla in a small bowl. Add 5 teaspoons almond milk, 1 teaspoon at a time, stirring to form a thick glaze. Drizzle glaze evenly over warm rolls.

https://stayhealthyfitness.com/whole-wheat-cinnamon-rolls/

Oatmeal Date Cookies

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I absolutely love oatmeal cookies for dessert … the wholesome taste of the grains, plump fruits like dates or raisins, and walnuts are absolute heaven right from the oven. So, when I wanted a healthier cookie, I came up with this recipe for oatmeal date cookies.

Always looking for ways to make my baked goods even healthier, I wanted to eliminate saturated fats and preservatives, while adding nutrients to enhance the value of the end result. Now, the catch is to create a baked item that is still delicious. I mean if someone says healthy cookie, what comes to mind usually is a bland, hard, cardboard tasting, throw in the trash while no one is looking cookie. Am I right? I SAY WRONG.

Recently, I discovered that organic Extra Virgin Coconut Oil yields a light, moist cookie. I played around with this recipe and have come up with what I think is the closest to “I Can’t Believe This Does Not Have Butter” oatmeal date cookie. And, if you prefer, you can substitute raisins for the dates. Also, it’s very simple to put a batch together without mixers. Just grab a couple of bowls and a large spoon and let’s get baking.

Oatmeal Date Cookies

Ingredients

The Wet Ingredients:
¼ to ½ cup organic coconut sugar
1 cup organic extra virgin coconut oil (heated to soft or liquid)
3 eggs (1 whole, 2 egg whites ~ discard the extra yolks)
3 tbsp organic vanilla almond milk
2 tsp pure vanilla extract
The Dry Ingredients
1 cup whole wheat flour
½ cup ground flax meal
½ cup Scottish oatmeal (course ground oats)
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
2 ½ cups organic old fashioned rolled oats
1 cup dried pitted dates, chopped or organic raisins
1 cup chopped raw walnuts (optional)

Preparation

Preheat oven to 350 degrees. The coconut oil will be firm at room temperature, so while you are getting things together, place the 1 cup coconut oil in an oven safe bowl (I use the wet ingredient bowl and careful handling the bowl when you remove from the oven) and melt the oil to very soft or liquid (this process does not take long). Place the rest of the wet ingredients in the large wet ingredient bowl containing the coconut oil, and whisk until well blended. In the other bowl, place the flours, flax meal, baking powder, soda and cinnamon and fork until well blended. Add the flours to the wet ingredients and stir until well combined. Add the old fashion oats and stir until well combined. Add the dates or raisins and optional walnuts and stir until well combined. Drop by tablespoon onto un-greased cookie sheet and bake for approximately 10 minutes.

Yields 20-24 cookies

https://stayhealthyfitness.com/oatmeal-date-cookies/

Chocolate Avocado Mousse

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Valentines’ Day can be celebrated more often than once a year with this modified healthier version of chocolate mousse. Let’s face it, we all like to have a splurge now and then — at least I do — and feeling better about it … well, that makes it all the more fun. Chocolate Mousse is usually laden with fats, cream, and all the YUCK stuff we are trying to avoid when eating clean, even chocolate in moderation. So, I came up with this recipe to eliminate the bad fats and add some good ones.

The keys to this recipe are using extra dark chocolate chips for more antioxidants and using the fabulous avocado for healthy fats. And guess what? The mystery in this wonderful dessert is that you are unable to taste the avocado! It provides the creamy goodness in the mousse.

Ready to WOW your sweetheart with a fabulous healthy dessert on Valentines’ Day or anytime? Let’s head to the kitchen, grab some fancy glasses, and whip up some Chocolate Avocado Mousse.

Chocolate Avocado Mousse

Ingredients

1 cup extra dark chocolate chips
½ tsp chili powder
¼ cup Organic Agave Nectar
½ large ripe Avocado
½ small box instant Sugar Free Fat Free Chocolate Pudding Mix
½ cup 1% milk
3 egg whites
Garnish to have ready: fresh raspberries and mint leaves

Preparation

Melt the chocolate with the chili powder in a double boiler over hot water and set aside. While the chocolate is melting, place the egg whites in a stand mixer and whip until light peaks form (you can also hand whisk but be prepared for an arm workout). Place the ripe avocado, agave nectar, pudding, milk, and melted chocolate into blender and blend until creamy. Spoon out the chocolate mixture and add to the egg whites. Whip again until light (this will not take long). Divide the mousse between 2 martini or wine glasses, cover with plastic wrap and place in the refrigerator for at least one hour. When ready to serve, pinch a few mint leaves and stick into the mousse and select beautiful raspberries to compliment the leaves. I used 3 berries per glass. The presentation will not disappoint on your special day. Enjoy!

https://stayhealthyfitness.com/chocolate-avocado-mousse/

Pumpkin Cookies

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I don’t know about you, but I think pumpkin cookies at the holidays are an extra special MUST bake treat. I experimented with different combinations to create a healthier version. This recipe gives you healthier cookies that still contain all the WOW factor of the traditional pumpkin cookie.

After several attempts and using different flours, I leaned to the oats as a milder tasting, less dry ingredient — whole wheat was too strong and overpowered the flavor in addition to making the product too dry. To get the right texture, I incorporated the white flour, but greatly reduced what would have been the full 2 ½ cups of white. Additionally, I always use unbleached white flour if I am going to bake with it.

These cookies are moist and flavorful. I drizzled the tops of each cookie with a small amount of glaze. (You may want to sample them without the glaze, too.) Pumpkin cookies are the perfect cookie to have for dessert, with tea or coffee in the morning, or anytime.

Pumpkin Cookies

Ingredients

1 1/2 cups Scottish Oats or Oat Flour
1 cup white flour
1 teaspoon baking powder
1 teaspoon baking soda
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1/2 teaspoon salt
1/2 cup almond butter
1 cup organic coconut palm sugar
1 cup fresh or canned pumpkin puree
1 egg
1 teaspoon vanilla extract
Glaze Optional
2 cups confectioners' sugar
3 tablespoons N/F milk
1 teaspoon vanilla extract
Sprinkle of cinnamon

Preparation

Preheat oven to 350 degrees and oil a cookie sheet. Combine flours, baking powder, baking soda, cinnamon, nutmeg, and ground cloves. Set aside.
In a medium bowl, cream together the 1/2 cup almond butter and coconut sugar. Add pumpkin, egg, and 1 teaspoon vanilla to mixture, and beat until creamy. Mix in dry ingredients. Spoon on cookie sheet by tablespoonfuls; Dough will not be overly thick.
Bake for 10 to 15 minutes in the preheated oven. Watch cookies at the 10 min mark. Touch the tops and when they spring back slightly, they are done. Careful not to over bake. Cool the cookies and drizzle with optional glaze using a fork, or eat as is … great either way!
To Make Optional Glaze: Combine confectioners' sugar, milk, and 1 tsp vanilla. Add milk as needed, to achieve drizzling consistency.

Makes between 18-20 nice size cookies … if you want small ones, will make up to 36

https://stayhealthyfitness.com/pumpkin-cookies/

Flourless Chocolate Pumpkin Brownies

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When it comes to chocolate and dessert, one of my favorites is fresh baked scratch pumpkin brownies. Nothing comes out of a box for me. I believe in quality and the taste has to be out of this world FABULOUS.

I spent the holiday season baking and pureeing pumpkins. Then I set out to create recipes that would satisfy all of the above requirements. I am so pleased with how these turned out, and I must say that this is one of the BEST brownies I have ever eaten … no kidding.

Pumpkin adds the perfect dense moistness necessary to make this a brownie rather than a cake or cookie. And the rich chocolate flavor is incredible. I used organic coconut palm sugar as the sweetener. Next, I happily omitted the flour to reduce the carbohydrates. Further, I increased the protein with egg whites. Finally, I added a few dark chocolate chips as an antioxidant. This is a WIN-WIN recipe to satisfy my chocolate craving. I guarantee this will be a keeper in your kitchen!

Flourless Chocolate Pumpkin Brownies

Ingredients

1 cup fresh or canned pumpkin
½ cup almond butter
4 egg whites
1/2 to 3/4 cup organic coconut palm sugar
1 tbsp vanilla
1/2 cup unsweetened cocoa powder
1 tsp. baking soda
1 cup extra dark chocolate chips (at least 65%)

Preparation

Preheat oven to 325 degrees F.
In a large mixing bowl, add each ingredient one at a time. Whisk each ingredient until completely mixed before adding the next. Continue this process until you have batter ready to pour and bake. It will be a light and airy batter similar to a cake mix. This will not be thick.
Pour into prepared oiled and floured 8 x 8 square baking pan and bake for 35-40 minutes. I start checking the brownie at 30 min. Insert knife into center and when it comes out clean, the brownies are done.
Let the Brownies rest for 15 minutes before slicing. These will be very moist and light.
Enjoy with some vanilla N/F Yogurt

https://stayhealthyfitness.com/flourless-chocolate-pumpkin-brownies/

Harvest Protein Muffins

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I love it when I’m asked to come up with healthy versions of desserts like this recipe for protein muffins. I am always up for the challenge and my creative kitchen juices start flowing.

This recipe challenge came from the idea of a Chocolate Filled Sweet Potato Cupcake. Well, cupcakes are not on my clean eating agenda but I do love a healthy fresh baked muffin. In fact, I prefer the dense texture of a muffin over a cupcake, and if you can pull off the muffin top with a somewhat crispy texture, OH MY, that is heavenly. Then to dive into a moist flavor filled center, well that recipe spells SUCCESS. So it comes as no surprise that this is where I would focus my attention in considering the ingredients I would use.

I am also into simple, while eliminating unhealthy fats, and eliminating or reducing sugars (most dessert recipes call for up to 2 cups of granulated sugars … YUCK). I created this recipe without using any mixers, except ME … LOL. I had several clients sample my creation and got rave reviews!

Harvest Protein Muffins

Ingredients

Dry
1 ½ cups Scottish Oats, Oat Flour or Ground Oatmeal (whatever you have)
½ cup vanilla whey protein
2 tsp cinnamon
¼ tsp nutmeg
1 ½ tsp baking powder
½ tsp baking soda
Wet
½ cup almond butter
½ cup n/f plain Greek yogurt
1 large cooked sweet potato, peeled and smashed
1/4 cup light brown sugar
1 tsp vanilla
1 whole egg, 3 egg whites, beat in a cup and set aside
Optional Adds:
½ bag dark chocolate chips
1 cup raisins
1 cup chopped walnuts or pecans

Preparation

Preheat oven to 350 degrees and oil muffin pans (you can also use liners, but product seems to stick to the paper). Have 2 large bowls handy for the wet and dry ingredients. I steamed my sweet potato until fork tender (approx 20 minutes), let cool until I could handle and the peel slips right off. Put the sweet potato into the bowl and mash with potato masher until creamy. I also use a fork to whisk until pretty creamy. Add in the remainder of the wet ingredients and continue to mix until well combined and creamy consistency. In the other bowl, add all the dry ingredients together and fork until well combined. Add slowly to the wet ingredients and stir until well combined. Feel free to experiment with the optional adds. I used chocolate that I had left over from Halloween, chopped into pieces. Fill each muffin cup about ¾ full and bake for approximately 20 minutes. Check the muffin at 15 minutes by touching the top. If gooey, continue to bake the additional 5 minutes. Remove from muffin pans, cool on wire racks … or, I set mine out on a plate since I was using liners. Recipe makes 18 muffins

https://stayhealthyfitness.com/harvest-protein-muffins/

Black Bean Brownies

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Enjoy this wonderful dessert recipe for brownies made from black beans. They are full of fiber rich black beans. For a richer flavor, I add an apple and a little ground decaf coffee. With omega fats, this recipe has no butter, so no saturated fats. That makes it a healthy alternative for dessert or a snack.

I am hooked on these and when I get that “I want a fresh baked brownie craving”, I grab a can of black beans and start cooking. I have to admit that I enjoy one with a cup of tea or coffee for breakfast once in awhile. I love brownies. If you do too, I think you’ll find this is a fabulous splurge that hits the chocolate craving.

Black Bean Brownies

Ingredients

1 (15.5 ounce) can black beans, rinsed and drained
3 eggs whites and I full egg
1 medium sized apple, cored
1/2 cup cocoa powder
2 teaspoon vanilla extract
1 ½ tsp baking powder
½ cup organic white sugar
½ tsp decaf ground coffee
1/2 bag extra dark chocolate chips
1 cup walnuts

Preparation

Preheat oven to 350 degrees and prepare an 8 x 8 baking pan with canola oil to prevent sticking.
In your blender place beans, eggs, sliced cored apple and blend until smooth, empty into mixing bowl, add vanilla, cocoa powder, sugar, coffee, baking powder, chips, and walnuts, mix until thoroughly combined. Pour into prepared baking pan and bake approximately 30 minutes. Start watching at the 20 minute mark as you do not want to overcook. When a knife inserted comes out clean, remove and cool slightly. Enjoy this dessert warm with a dollop of fat free frozen vanilla yogurt.

https://stayhealthyfitness.com/black-bean-brownies/

Hearty Omega Breakfast Muffins

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I have created a MUST BAKE for you and these muffins are absolutely delicious! They are moist, and contain very important nutrients we should all be consuming daily. These power-packed tasty treats house the fabulous Omega 3 fatty acids proven to reduce the risk of heart disease and high blood pressure, only some of the many health benefits.

Did you know you should include 25-35 grams of fiber daily? Many of the ingredients in this recipe add to that daily amount. The protein in these muffins is an added boost.

Start your day with this healthy and tasty breakfast. And, consider this variation: omit the minimal sugars. Even when you do this, these muffins are still fabulous. I must admit … I sometimes have 2 per day … one for breakfast and one as an afternoon meal … they are THAT GOOD! Pass this one along to friends and family … you will be glad you did!

Hearty Omega Breakfast Muffins

Ingredients

1 cup Scottish Oatmeal (You can blend/grind Old Fashioned Oats to a course flour consistency)
½ cup vanilla whey protein
¾ cup flax meal
¾ cup oat bran
¼ to ½ cup brown sugar (or feel free to leave out all together)
2 tsp baking soda
1 tsp baking powder
½ tsp salt (optional ... I leave it out)
2 tsp cinnamon
1 ½ cup shredded carrot ( 1 large raw carrot grated with skin on. I also buy bagged grated in a pinch)
2 medium apples (grate to shredded with skin on)
1 cup chopped walnuts
¾ cup light vanilla soy milk (yes you can use regular n/f or skim milk)
2 eggs beaten (I use 1 whole egg and 2 egg whites)
1 tsp vanilla

Preparation

Preheat oven to 350 degrees. Prepare muffin pans with a nonstick cook spray or use paper liners. This recipe does not require a mixer ... simple and delicious!!!!
Mix together the Scottish oats or ground oatmeal, protein powder, flax meal, oat bran, brown sugar, baking soda, baking powder, salt, and cinnamon, set aside. Mix grated carrot and apples into the dry mixture with a spoon until well combined. The mixture will be very thick moist. Stir in walnuts. In a separate bowl, beat eggs, vanilla and milk together. Pour this mix over the prepared ingredients, and stir until well combined. Fill muffin cups ¾ full (sometimes I take it all the way to the top). Bake at 350 degrees for 15-20 minutes. I find that darker pans cook faster and the product will be done at the 15 minute timer. This recipe yields 12 power packed muffin ... Enjoy and Stay Healthy!!!

Stay Healthy Banana Omega Muffins Variation

Substitute the carrot and shredded apple for equal amount pureed very ripe banana. All other ingredients are the same...cooking time is the same. FABULOUS ... OH ... I reduced the brown sugar to ¼ cup as the bananas were very ripe and sweet.

Stay Healthy Sweet Potato Omega Muffins Variation

Substitute the carrot and shredded apple for equal amount of steamed, peeled sweet potato (3-4 small potatoes scrubbed and placed in large pot with steamer, cook for 20 minutes or fork tender, let cool to warm, cut in half and squeeze the potato to remove skin ... easy peel method), reduce sugar to ¼ cup, reduce milk to ½ cup. I had to cook this variety a full 20 minutes, but check at the 15 minute time as ovens vary. I also tossed in a handful of dark chocolate chips in ½ the batter to try it ... FABULOUS AS WELL!!!

https://stayhealthyfitness.com/hearty-omega-breakfast-muffins/

Chocolate Cherry Protein Muffins

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This is the Stay Healthy recipe as featured in the September 2013 issue of Natural Muscle Magazine. I like to start with a fun story before getting into my recipe: Fabulous cherries from the local farmers … sweet, juicy, and so fun to eat right out of your hand … spitting the pits to the farthest point in front of me … great childhood memories. I still do that … the kid in me will always remain.

A fabulous client gifted me a cherry pitter last week … I never knew such a thing existed … well the excitement to try out my new gadget was a MUST, so off to the store to purchase my cherries and start creating in the kitchen. I put together a healthy chocolate cherry muffin that can be a breakfast, dessert, or even a snack item, and let me just share that this will not disappoint. It turned out perfect in consistency, super moist, chocolaty and the fresh cherries … FABULOUS!!! Using the pitter reduced the prep time considerably and no more cutting the pits out with a knife … I did use rubber gloves to not stain my hands. The exciting thing about creating healthy foods that taste absolutely out of this world is that there are so many fabulous nutrients power packed in this anytime meal. I enjoyed one fresh from the oven and of course the next morning for breakfast with a cup of coffee. Ready to give them a go … simple, no mixer required, easy bake, easy clean, and absolutely taste-good healthy.

Stay Healthy Chocolate Cherry Protein Muffins

Ingredients

Dry Ingredients

1 cup Scottish Oatmeal (oats fine ground to flour consistency)
½ cup of oat bran
½ cup vanilla whey protein (you can use chocolate as well)
¼ cup flax meal
1 cup Cocoa Powder
½ cup brown sugar
2 tsp baking soda
1 tsp baking powder

Wet Ingredients

¾ cup plain non-fat Greek yogurt
¾ cup non-fat milk
1 cup pumpkin puree (plain canned pumpkin..no spice)
1 whole egg & 2egg whites, beaten
1 tsp Vanilla
1 cup pitted Fresh Cherries — Chopped Chunky
Optional: Add ½ cup of extra dark chocolate chips!

Preparation

Combine the dry ingredients together in a large bowl, and fork through until finely mixed and no lumps remain from the cocoa powder. Form a well in the center of the dry ingredients and set aside. Mix the wet ingredients together in a separate bowl. Pour the liquid in the middle and spoon mix all the ingredients well. Once everything is almost mixed add the chopped cherries.
Spoon the batter into lined muffin tins.
Pre-heat oven to 350 degrees. Prepare muffin pans with liners, foils, or oil muffin pans well. Bake for 15-20 minutes or until an inserted toothpick comes out clean. You can also spring test the muffin for doneness by pressing lightly on the muffin top and if it bounces back, they are done. If your fingerprint remains, they are not done. This recipe makes 24 smaller muffins!

https://stayhealthyfitness.com/chocolate-cherry-protein-muffins/

Crustless Sweet Potato Pie

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I developed this dessert over a Thanksgiving holiday, but make it quite often and call it my anytime dessert that is great to eat for any meal throughout the day. It is that good, and the BEST thing … no sugar, no creams, no lard or butter, just Stay Healthy goodness full of fiber, proteins, and good fats … and YES … it is that good. This is one you will make again and again. Enjoy!!!!!

Stay Healthy Crustless Sweet Potato Pie

Ingredients

3 Large Sweet Potatoes
1 1/4 cups plain fat free yogurt
2 Tbsp Stevia
1/2 teaspoon of cinnamon
1/4 teaspoon of nutmeg
4 egg whites, 1 whole egg
1 cup chopped pecans, toasted
1 tablespoon fat free maple syrup to drizzle on top

Preparation

Scrub, pierce, and cook sweet potatoes in the microwave until soft or peel and cube potatoes and place into steamer basket and place steamer basket into a large pot of simmering water that is no closer than 2 inches from the bottom of basket. Allow to steam for 20 minutes or until the potatoes are fork tender. Mash cooked and peeled potatoes with a potato masher in large mixing bowl and set aside. Toast the chopped pecans for about 8 minutes in the pre-heated oven while putting the pie together.
Preheat the oven to 350 degrees. Place sweet potatoes in the bowl of a stand mixer and beat with the paddle attachment. Add yogurt, Stevia, cinnamon, nutmeg, and eggs. Beat until well combined. Taste the ingredients to see if the spice and sweetness is to your liking. Adjust any sweetness/spices to your liking by adding a little at a time ... a little Stevia.
Bake for 50 to 55 minutes or until the sweet potato custard reaches 165 to 180 degrees. Remove from oven and cool. Top with Fat Free Vanilla Frozen Yogurt. Refrigerate uneaten portions and use for snack the next day.

https://stayhealthyfitness.com/crustless-sweet-potato-pie/