1 Aug 2017
Superfood Dessert Bowl
Are you like me and have a habit of looking for something sweet to eat after dinner? I’d like to share with you my favrouite comfort food ‘dessert’ that satisfies my sweet tooth, plus is wonderfully filling which stops the desire for reaching for more snacks later.
The real gem in this treat is that while it is sweet and creamy (which is great if you are an ice-cream lover like me), it is actually very low in sugar and the combination of ingredients provides a great variety of vitamin, minerals, phytonutrients plus balance of protein, fiber, carbohydrates and healthy fats.
This means each serving is packed with wholesome nourishing ingredients, so your dessert is not only a sweet treat for your taste buds, but also provides your body with an amazing amount of nutrition!
You can read more below on the detailed health benefits of the superfoods that go into making this delicious dessert
The amounts listed here are guides, you can make your dessert bowl to suit your tastes and appetite. Just keeping in mind that I’ve listed the ingredients from the least calorie dense to those you may want to add with a light hand.
1 cup Berries (strawberry, raspberry, blackberry or blueberry – if you can’t find fresh fruits frozen berries reheated will do)
2/3 cup of Natural Greek Yogurt (or Non-Dairy Yogurt for dairy free option (The most important thing to note is the carbohydrate content on the tub and keep it under 10gm)
1/3 cup Organic Coconut Chips or Shredded Coconut
1/4 cup – Paelo Museli or Granola
Order Optional Ingredients – Cacoa Nibs, Flaxseeds, Nuts (whole or crushed) and spices like nutmeg and cinnamon can add to this yummy dish. Also a tablespoon of Honey (or Sugar Free Maple Syrup to keep this dessert low carb) if you have a real sweet tooth will help to boost the sweetness and help satiate your cravings.
Layer ingredients a bowl or glass jar for a funky dinner presentation.
Place yoghurt into each bowl. Top with coconut chips, layer a variety of berries (sliced into smaller pieces if necessary eg. large strawberries), Sprinkle museli/granola as topping and enjoy!
The Magic is in the INGREDIENTS!
When it comes to eating healthier the trick is all about using the best ingredients that the body loves…and these foods are now being identified as ‘Superfoods’
What is a Superfood? These are whole natural foods that are nutrient rich that deliver large doses of antioxidants, polyphenols, vitamins, and minerals that the body needs to work at optimum function.
Berries are an amazing superfood! With some of the lowest calories of the fruits family, these little guys are packed with antioxidants and phytoflavinoids. All berries are a high in potassium and vitamin C which help with immunity with doctors and nutritionist studies showing they can potentially lower your risk of cholesterol, heart disease and cancer as they have awesome anti-inflammatory properties.
Another superfood is whole Greek Yogurt – Greek yogurt is simply yogurt that has been strained in a cloth, paper bag, or filter to remove the excess liquid. Through this process, Greek yogurt ends up not only thicker and creamier than regular yogurt, but also chock-full of protein and probiotics, which are the healthy live bacteria that improve digestion through getting rid of toxic bacteria, and bolster immunity. Greek yogurt also typically ends up lower in carbohydrates and sodium. A lower level of carbohydrates means less lactose, the sugar in dairy products that can upset stomachs, making it easier to digest as well as a good choice for diabetics and those naturally sensitive to dairy.
Also now there are many non-dairy alternative ‘yogurts’ to be found such as my favourite ‘Nudie Coconut Yoghurt’
The most important tip when choosing any type of dairy or non-dairy yogurt is to find one that does not had any sugar added. Most (if not all) flavoured yogurts have sugar or honey (which is still a sugar) added. Also most low-fat yogurts have had sugar added, so its always best to reach for ‘natural’ non-flavoured yogurts to avoid hidden sugars and fillers. my favourite brand of yoghurt is Chobani which is low-carb in both its full and low fat versions of greek yoghurt. You can also double check by making sure that the carbohydrate content is below 10g per serving to make sure you are getting yogurt in it’s purest form as real natural yogurt is essentially low carb.
What is paleo muesli or granola? Great question! Essentially regular muesli or granola is a mixture of unprocessed whole grains, nuts, seeds, fruit and spices. To keep down the carbohydrate content (which the body digests as sugars) the paleo version is simply grain-free. In short, with Paleo anything that cavemen could have eaten, such as meat, fruits, nuts, vegetables and herbs.
There are lots of options in the supermarket or health food shop to choose from. My preference is to check the nutrition label and choose one with a carbohydrate content that is below 18grams as some types can have a lot of natural sugars in fruits hidden inside. Here’s a great one called ‘No Toast’ that I have enjoyed which gives you the option of with or without fruit…depending on how hard core you wish to go.
Another alternative is to make your own and here is a great low carb PALEO COCONUT CACAO NIB GRANOLA recipe that can be whipped up in 30 mins..
The final main hero of this dish is the organic coconut chips. Coconut is a great source of natural fat which tells your brain that your body feels full quickly so it helps to prevent overeating. Also there is lots of natural fibre in coconut chips or shredded coconut so it helps to keep your digestive system in good working order. Fiber reduces your risk of constipation and hemorrhoids by encouraging proper digestion and regular bowel movements. The nutrients found in coconuts might lower your risk of heart disease, diabetes and certain types of cancer as well.
Coconut is also good source of iron. Iron is crucial for the formation of hemoglobin, which is the protein in red blood cells that is responsible for getting oxygen to each part of your body. Without enough iron, your cells don’t get sufficient oxygen, which can lead to weakness and fatigue. Plus us us a good source of zinc which is a mineral that is crucial to the strength and health of your immune system.
I hope you enjoy this delish dessert alternative as much as I have and would love to hear from you with some of your healthy recipes! You can email them to hello at goddessretreats . com