Sweet Swaps

Would you rather: give up avocados or chocolate for life? Thank gawd we live in a world where both can co-exist in this mousse. Because if I had to make a choice, it would be a choice to live without the joy of guacamole and what a sad, sad world that would be. Betcha also didn’t know that avocado could also replicate the creamy texture of a chocolate mousse. Or that chia pudding can sub for the base of a dirt cake and that cashews can be cream cheese. What a wildly wonderful world we live in! For more sweet swaps and the recipes for this avocado chocolate mousse, a healthier version of dirt cake and a dairy-free cashew cheesecake, read on.

I’ve always had a major sweet tooth. And we’re talking out-of-control, needs to unsubscribe from nightly ice cream runs kinda out-of-control. My freshman year of college I in fact had ice cream every single night after consuming what was probably a not-so-healthy dinner at the university cafeteria. Faster than you can say “freshman 15”, I found myself following the cliche. So I vowed to clean up my act, but that didn’t mean I had to give up the little joys of a sweet treat. I started investigating smart swaps that could still give me that hit of indulgence, without putting me back on a sugar bender. Now I’m not a dietitian or a doctor, but I am a highly motivated health & food obsessed girl whose career also happens to be in developing new products. So here ladies and gents, are some of my favorite sweet swaps that have kept off that freshman 15 forever.

Sweet Swaps to Keep Sugar Dragons at Bay
1.) Ice Cream Turned Nice Cream: If you haven’t tried nice cream yet, you haven’t lived! Simply swap your traditional tub of ice cream for a frozen bananas blended with a 1/2 cup of your favorite nut milk, 1/4 cup of nut butter and any other flavorings like cinnamon, cocoa or frozen fruit. Check out my Peach Nice Cream recipe below.
2.) Pudding Becomes Chia Pudding: Overnight, you can create a magical potion of nut milk and chia seeds that becomes a pudding-like texture. Just add 1 1/2 cups of unsweetened vanilla nut milk, 1/2 tsp vanilla, 1/4 tsp cinnamon and an option 1-2 tablespoons of maple syrup to a mason jar. Add 1/4 cup plus 2 Tablespoons of chia seeds, shake well and wait for the magic to happen. Top the pudding with fresh fruit, granola, whatever you like for a satisfying breakfast or snack. Get the recipe for my healthyish spin on Dirt Cake below.
3.) From Truffles to Bliss Balls: Dates are nature’s candy and can be blended into a truffle-like texture with a little cacao powder to create an energizing sweet treat that will give you just the right amount of pick-me-up in the afternoon. Just in time for Valentine’s Day, I’ve got a recipe for Raspberry Cacao Truffles waiting for you below!
4.) Cheesecake Gets Nutty with Cashews: Little did I know the wonders of cashews until I discovered that they could be soaked overnight and pureed into a creamy texture that has a mild flavor profile ready to be adapted to either a savory or sweet palate. When blended with coconut cream, shredded coconut and a little vanilla, it becomes a delectable cheesecake! Find my Vanilla Cheesecake Tarts below.
5.) A Creamy Take on Mousse with Avocados: When I heard that avocados could be used in desserts, I was beyond skeptical. But seeing it, made me a believer. Add some cacao and maple syrup and you have the most decadent chocolate mousse. Find my version below.

And last but not least:

I ALWAYS swap standard white sugar for natural, lower glycemic options like coconut sugar, maple syrup or honey.

I know there are plenty of other sweetener alternatives out there, but I’m personally skeptical about the processed nature as well as the ultra high potency that makes some alternatives like monk fruit and stevia 3x sweeter than sugar. There are some indications that the use of these sweeteners can cause sugar cravings. For a balanced viewpoint, check out this article from Men’s Health on Monk Fruit. Either way, these sugar alternatives won’t cause as much a blood sugar spike because they have a lower glycemic index – but so does coconut sugar, without being as intensely sweet.

Whatever way you choose to indulge, know that you don’t have to write off sweets entirely to maintain a “healthy” lifestyle, however you want to define it. Life is sweeter, with sweets. Don’t you think?

Now for the goodies, read on for my favorite healthyish spins on your favorite sweets!

Peach Nice Cream
Serves: 3-4

Ingredients:
– 2-3 peaches, pitted, roughly chopped and frozen
– 1 banana, peeled, roughly chopped and frozen
– 1/4 C pecan or almond butter, like Sunday Provisions Pecan Spice
– 1/4 tsp cinnamon
– 1/2 C unsweetened vanilla almond milk
-optional: Superseed WELL Snickerdoodle Cookies made with a 7-seed blend and nearly guiltless!

Directions:
Add all of the ingredients to a food processor or high speed blend and puree until creamy. Add additional almond milk, depending how thick you’d like it. Eat immediately as soft serve, or freeze for 4-6 hours. Allow to thaw 15 minutes before scooping. And consider forgetting the spoon – just scoop with some Superseed WELL snickerdoodles!

Healthyish Chia Dirt Cake Cups
Serves: 3-4

Ingredients:
– 1 1/2 C unsweetened vanilla almond milk
– 1/2 tsp vanilla extract
– 2 T maple syrup
– 1/4 C plus 2 T chia seeds
– 1 can of coconut cream (Sprouts sells a 5.4 oz can that you don’t need to place in the fridge overnight)
– 1 package of chocolate sandwich cookies like Goodie Girl Chocolate Creme cookies

Directions:
Step 1: Make the vanilla chia pudding by placing the almond milk, vanilla extract and maple syrup in a mason jar. Cover and shake to mix. Then, add the chia seeds, cover and shake to mix again. Place in the fridge overnight or for 6 hours to set. Also, with most coconut cream, you will also need to place the can in the fridge overnight to separate the cream from the water.
Step 2: Once the chia pudding is set, place it in a food processor with the coconut cream. Be sure to only skim the top creamy portion of the coconut cream from the can and discard the water, or add it to your favorite smoothie. Blend the mixture until combined.
Step 3: Crush the cookies by either pulsing in a food processor or smash in a closed ziploc bag with a rolling pin.
Step 4: Assemble the dirt cake cups by alternating layers of the chia pudding and the crushed cookies in small glasses. Enjoy chilled!

Raspberry Cacao Raw “Truffles”
Makes: 12-15

Ingredients:

-1 C medjool dates (about 12 pitted, soaked in water for an hour if dry)
-1/4 C shredded coconut
-1 T coconut oil
-3 T cacao powder
-1/2 tsp Himalayan pink salt or sea salt
-1/2 tsp cinnamon
-1/2 C chopped almonds
-1/2 C chopped pecans
–Dehydrated raspberries for coating

Directions:
Step 1: Add all of the ingredients up through the pecans to a food processor. Pulse until combined. Roll into 1″ balls.
Step 2: Crumble the deydrated raspberries in a plastic bag with your hands or use a rolling pin to create a dust. Place the dust on a plate and roll each ball to coat.

Coconut Vanilla Cheesecake Cups
Serves: 8-12

Ingredients:
Crust
1 1/2 C pitted medjool dates
1 C raw chopped almonds (or roasted if you prefer a softer bite)
1 C pecan pieces (toasted, if preferred)
1 tsp salt
Vanilla “Cheesecake” Layer
½ C cashews (soaked in water overnight)
½ C coconut milk, from a can placed in the fridge overnight
½ C desiccated coconut
2 T maple syrup
½ tsp vanilla extract
Toppings (optional)
Fresh figs, sliced

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Prepare the vanilla “cheesecake” layer by adding the soaked cashews (drained of water) to the food processor. Pulse until it forms a creamy paste. Take the can of coconut milk from the fridge and scoop off the cream, adding it to the food processor (the cream and water should have separated overnight). Discard or reserve the coconut water for another recipe (such as a smoothie). While the processor is still running, add the maple syrup, desiccated coconut and vanilla extra. Continue to pulse until a creamy base forms.
Step 3: Pour the “cheesecake” mixture into the individual cups, forming a layer that is roughly 2″ thick. Place the individual cups in the freezer to set for 2 hours. Once set, top with optional fruit for decoration. Allow to thaw roughly 20 minutes before serving.

Avocado Cacao Mousse
Makes: 6 servings

Ingredients:
Crust (optional if making tarts)
-3/4 C pitted medjool dates
-1/2 C raw chopped almonds (or roasted if you prefer a softer bite)
-1/2 C pecan pieces (toasted, if preferred)
-1/2 tsp salt
Mousse
– 2 large, ripe avocados, peeled and pitted
– 3/4 C coconut cream
– 1/2 C + 2 T Navitas Organics cacao powder
– 1/2 C 100% pure maple syrup
– 3/4 tsp pure vanilla extract
– 1/4 teaspoon salt
– pinch of nutmeg

Directions:
Step 1: Make the crust by adding the almonds, pecans and medjool dates to a food processor. Pulse until it clumps together easily in a crust-like consistency. Press the crust mixture into individual silicone muffin cups, creating a layer that is 1/4″ thick.
Step 2: Make the mousse by combining the mousse ingredients in a food processor and blend until smooth. Layer in each of the cups. Option to add a sliced strawberry on top. Place in the freezer for 30 minutes to set and serve!