Heart Healthy Desserts
Heart Smart
Heart smart cooking has become increasing important way of life. When having to watch your fat, sugar and salt intake it seems close to impossible to obtain a tasty dessert.
Just what is Heart Smart cooking? The condensed explanation is: It is using little or no oil when cooking, choosing lean meats, using low-fat dairy products, and monitoring salt, fat, and sugar. Of course it is more than that.
People are being increasingly advised by their doctors to follow a Heart Healthy Diet. One of the diets that seem to be recommend highly is the Dash Diet. When following a diet that restricts fats, sodium, and salt desserts might seem boring and bland, it doesn't have to be. There are many mouthwatering recipes out there that a low in fat and sodium. I have a couple of delicious Heart Healthy dessert recipes for you.
What is a Heart Healthy Diet?
You've been told you need to follow a heart healthy diet, but you're not sure what that involves. Well, I'll break it down for you. According to the American Heart Association, a person who eats 2,000 calories per day should include the following in their daily diet:
•Fruits and vegetables: At least 4.5 cups a day
•Fish (preferably oily fish): At least two 3.5-ounce servings a week
•Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
•Sodium: Less than 1,500 mg a day
•Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week
They also suggest including the following in your diet:
•Nuts, legumes and seeds: At least 4 servings a week
•Processed meats: No more than 2 servings a week
•Saturated fat: Less than 7% of total energy intake
Many thanks to the American Heart Association for this information. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Healthy-Diet-Goals_UCM_310436_SubHomePage.jsp
Chocolate Pudding Cake
Cook Time
Ingredients
- 1 cup flour
- 3 tbsp Splenda made for baking
- 1/4 cup cocoa
- 1 1/2 tsp baking powder
- 1/2 tsp salt substitute
- 1 large egg
- 2/3 cup Silk milk
- 1 (1.5 oz) pkg sugar free chocolate pudding
- 2 tbsp canola oil
- 2 tsp vanilla extract
- 1 1/3 cup decaffinated coffee, hot, brewed
- 2/3 cup light brown sugar, firmly packed
- 1/4 cup slivered almonds
- Confectioners sugar, for dusting top of cake
Instructions
- Preheat oven to 350 degrees. Spray a 2 quart baking dish with non-stick cooking spray. In large bowl, whisk together flour, Splenda, cocoa, chocolate pudding mix, baking powder and salt.
- In large bowl, whisk together flour, Splenda, cocoa, chocolate pudding mix, baking powder and salt.
- Whisk together non-dairy milk, egg, and vanilla in a measuring cup.
- Add wet mixture to dry mixture and stir until just blended.
- Mix together hot coffee and brown sugar and pour over mixture in baking dish.
- Sprinkle with almond slivers.
- Bake for 30 to 35 minutes or until top springs back when lightly touched.
- Let cool for about 10 minutes then dust with confectioners sugar.
- ***Note*** As the cake cooks the sauce drops to the bottom and the top obtains a cake-like consistency. This dessert is delicious served with frozen yogurt or ice-milk while still warm.
Nutritional Information
- calories 220
- fat 7g
- cholesterol 25 mg
- carbohydrates 37 g
- sodium 234 mg
- potassium 103 mg
- protein 4 g
- fiber 2 g
Strawberry Pie
Ingredients:
4 cups fresh strawberries, sliced
1 (6 ounce) Keebler shortbread piecrust
3/4 water
1 (1.5 oz) package sugar-free vanilla pudding mix
1 (1.5 oz) package sugar-free strawberry gelatin
1 (8-ounce) package fat-free cream cheese
1/2 teaspoon almond extract
Instructions:
Layer 2 cups of the strawberries in bottom of piecrust.
Mash other 2 cups of the strawberries with a fork.
In a medium saucepan, combine mashed strawberries, water, dry vanilla pudding mix, and dry
strawberry gelatin.
Stirring constantly, cook over medium heat until mixture thickens and starts to boil.
Remove from heat.
Add fat-free cream cheese and almond extract and mix with a wire whisk until well blended.
Pour hot mixture evenly over strawberries in piecrust.
Refrigerate for at least 2 hours.
When serving, top each piece with a dollop of sugar free Cool Whip lite, ice milk or frozen yogurt
Serves 8.
***Nutritional Information***
calories 223
fat 5 g
cholesterol 9 mg
sodium 257 mg
carbohydrates 56 g
protein 4g
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Comments
AUTHORDDE, If you are going to snack it might as well be good for you.
Sounds a lovely idea, and one should consider this recipe for a healthy heart.
- AUTHOR
careermommy, The strawberry pie is out of this world. Let me know how you like it.
Coming from a sweet tooth junkie, this is a great hub. I want to try the strawberry pie, and I think I will make it for my family for Easter. Thank you for including the recipe!
- AUTHOR
pstraubie, it is hard resisting sweets, at least for me. I had to search for a replacement so I wouldn't feel so deprived. Thanks for the angels.
Being heart smart should be a concern of all of us.
It is hard not to have sweets but these look like healthy alternatives to those laden with so much sugar and fat. I am adding this to my files. The strawberry pie will be a great hit on Valentine's Day. Thanks for sharing.
Sending Angels to you :) ps
- AUTHOR
kashmir56, thanks. It's always nice to hear from you.
Genna East, Ihad a hard time adjusting at first. I'm just glad it's that low fat, low sodium dishes can be made deliciously these days.
- AUTHOR
vespawoolf, Itt used to be hard to find healthy recipes that tasted good and satified your sweet tooth. Fortunately these days it has become easier to find those great recipes. I also fall of the wagon, what can I say, we're not perfect.
hawaiianodysseus, thank you so much. It must be the teacher coming out in me.
I have bookmarked this wonderful hub. Heart-smart recipes are the ruling force in our house these days. It takes a little while to get used to, but so worth it! Thank you!
Another great hub and two cool recipes ! Well done !
Vote up and more !!! SHARING !
Great, heart-friendly recipe! I like how you began with an educational narrative, presented your recipe in the middle, and concluded with a most appropriate video. An excellent presentation, KoffeeKlatchGals!
Thank you for sharing these no-guilt desserts with us. Although we're still eating healthy, we've really fallen off the wagon lately with unhealthy (but yummy) desserts. I just made chocolate cupcakes this afternoon. I wish I'd had your pudding cake recipe! Oh well, there's always next time. : )
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