When you’re down to a few weeks out and you’ve been dieting for months, sometimes you have to treat yourself to a sweet dessert.
There’s a huge misconception that chocolate is unhealthy for you. It’s the huge amounts of sugar, oil and fillers corporations add to chocolate that actually makes it unhealthy. A serving of unsweetened baking cocoa for example is only 20 calories.
When baking I like to keep stevia (a calorie free natural sweetener), healthy oils such as coconut oil, and alternative starches such as coconut flour or oat flour. Coconut flour tends to be a little flakey so you have to keep that in mind also.
Keep things in MODERATION. Learn to have a small piece and not pig out and eat 1000 calories at one sitting. If you go out for desert, go for frozen yoghurt and put a spoonful of strawberries instead of sprinkles.
If you’re in a calorie restricted diet like I am, you can count your macros and calories and try to substitute some of your diet plan for the calories you eat. For example if you eat a black bean brownie you’ll get some protein and a little bit of carbs. If you eat 2 brownies, cancel that last meal of fish and asparagus. Of course, at contest prep I don’t recommend that. Asparagus and Fish have oils and nutrients we need during our cut. But if you happen to have a cheat snack, you don’t want to get set back by having extra calories. You can view nutrition facts and figure out your diet plan if you know what you are doing.
I love cooking with my Vitamix!
1. Ube Coconut Pudding
1 C. coconut milk
1 T. juice or grated ginger.
3 large okinawan sweet potatoes
1 box of gelatin
1/8 C. stevia
1/4 tsp. lemon rind
Boil sweet potato for 30 minutes. Mash Sweet Potatoes. In a blender, blend coconut milk, ginger, gelatin, stevia and lemon rind. Mix with sweet potatoes. Let sit in fridge for one hour.
Protein Shakes are a treat for me. They can be really yummy when you’ve been on a no sugar with very little fruit diet.
2. Black Bean Sugar Free Flour Free Brownies (you don’t taste the black beans and they add a wonderful moistness to the brownies) These are my FAVORITE!
1 Can (14 oz) Canned No Salt Black Beans
2 Large Eggs
2 Scoops Intek Whey Isolate Cookies and Cream, Vanilla or Chocolate Protein
1/2 C. Cocoa Powder
1/4 C. Stevia
1/2 T Coconut Oil
1 T Unsweetened Almond Milk
1tsp Balsamic Vinegar
1/2 tsp Baking Powder
1/2 tsp Baking Soder
1/2 tsp Freshly Ground Coffee
1/4 C. Semisweet Dark Chocolate Chips or unsweetened Coocoa Nibs (available at Whole Foods)
Blend all ingredients (except chocolate chips in a blender.) Fold in half the chocolate chips. Spoon into 9″x9″ square baking pan. Use remaining half of chocolate chips to sprinkle on top. For more chocolatey flavor use 1/2 C. instead of 1/4 C. of chips. I eat cleaner so 1/2 C. is too rich for me, so I cut it in half to 1/4 C. Cook @ 350 degrees 30-32 minutes.
3. Protein Fruity Frozen Yoghurt or Chocolate Ice Cream
1/2 C Coconut Milk
1/2 C. Cottage Cheese
1/2 C. Greek Yoghurt
2 T. Stevia
1/4 C. Fruit (berries, watermelon, pineapple, etc.)
2 T. Unsweetened Cocoa Powder
2 scoop Intek Whey Isolate Blue Ice Protein Powder OR Orange Cream Whey.
Whip all ingredients in a blender. Freeze
Drizzle with Walden Farms Sugar Free Caramel or Chocolate Syrup
1 C. Coconut Milk (unsweetened)
4 oz. Fresh Pineapple
1 Scoop of Blue Ice INTEK Whey Isolate Protein Powder
1 C. Ice Cubes
2 C. Spinach (optional)
Blend ingredients in a blender . I especially like spinach with pineapple. You can’t taste it because the sweetness of the pineapple covers up the spinach.
5. Chocolate Peanut Butter Banana Protein Shake
1 C. Almond Milk
1 T. Unsweetened Baking Cocoa Powder
1 T. Coconut Spread PB (available at Whole Foods and low in sugar)
1 T. Coconut Oil (for healthy fats)
1 C. Ice
1 Scoop of Cookies and Cream INTEK Whey Isolate protein Powder
Drizzle with Walden Farms CALORIE FREE caramel or chocolate syrup (optional)