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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
avacodo mousse

You Don't Have to Ditch Desserts


By this time, we may already be burnt out on sweets. Sugar cookies, pecan pies, caramels, divinity and fudge have been hard to resist. But with the New Year quickly approaching its time to get back on track. So does that mean we have to forgo all the wonderful sweet treats?

Desserts don't have to be a calorie catastrophe. Try a lightened up version to reduce calories and maybe even sneak in some important nutrients. The avocado is the new butter in baked goods. Its creamy smooth texture without a bold taste make it a perfect fat replacer, even though the avocado itself is full of fats. The difference is that an avocado is full of good fats, not to mention fiber, potassium, folic acid and much more. Avocados are being used to make blueberry muffins, sweet breads, brownies, cookies and all types of baked goods. Oh, and you won't regret trying the unforgettable chocolate mousse recipe below!

Some people would rather not give up the convenient boxed mixes, such as cake mix or brownie mix. So don't! However, the oil and eggs can be replaced with other options. For brownie mix, use either one 15-ounce can of pumpkin puree, two-thirds cup mashed avocado, or one 15-ounce can rinsed, drained and pureed black beans and mix with one-fourth cup of water. For boxed cake mix, replace the oil and eggs with one 12-ounce can of diet soda. Mix and bake!

Fruit itself, can make the most simple but delicious low calorie dessert options. Firing up the grill on a cold winter day is completely worth it for a bite of warm grilled fruit served with a scoop of vanilla or lemon frozen yogurt. Core an apple, sprinkle with cinnamon, nuts and touch of brown sugar, and bake it in the oven for a delicious dessert. You don't have to completely give up the sweet treats; just substitute healthier ingredients and keep portion control in tact!

Unforgettable Chocolate Mousse Printable PDF

2 ripe avocados

⅓ cup honey

1 teaspoon vanilla extract

½ cup unsweetened cocoa powder

Pinch of sea salt

½ container fat-free whipped topping

Peel and pit avocados. Scoop out flesh into food processor or blender. Add honey, vanilla extract, cocoa powder and salt; blend. Transfer to bowl. Fold in whipped topping. Refrigerate before serving. Best if used in one day.

Yield: 6 servings

Nutrition analysis per serving: 180 calories, 8 grams fat, 65 milligrams sodium, 30 grams carbohydrate, 6 grams dietary fiber, 2 grams protein



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