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Eat this, Not that! (Dessert Edition)

Desserts are a big part of my life and something I enjoy on a consistent basis. I have completed two Whole30s and have done fasts from sweets altogether for 30+ days, and yet, my sweet tooth remains! I've decided to embrace it as part of my God-given wiring and use whole, real foods to create tasty treats that I can enjoy in moderation.

Many desserts are made from ingredients that do not promote health within our bodies. Instead, they cause inflammation, disrupted digestion, brain fog, and elevated blood sugar levels. When we choose real foods that fuel our bodies, we do not experience these things, but instead enjoy guilt-free satisfaction. Throughout the years, I have discovered several healthy swaps we can make when preparing desserts. I hope you enjoy creating something tasty in your kitchen using the substitutes below!

Butter Substitutes:

Butter often is the fat of choice in many desserts. It serves as a binding agent that assists with making desserts rich and moist. In place of butter, consider choosing a different healthy fat such as:

  1. Coconut Oil

  2. Avocado or Avocado Oil

  3. Pureed Prunes

Sugar Substitutes:

Put simply, refined sugar is downright toxic for our bodies. Over-consumption of refined sugar can damage your liver, cause weight gain, disrupt hormone production, cause metabolic dysfunction, and increase your risk of disease. Several delicious substitutes are available to us for both dry sweeteners and syrups. These include:

  1. Stevia

  2. Agave Nectar

  3. Monk Fruit

  4. Unsweetened Applesauce

White Flour Substitutes:

More and more people are adopting a gluten-free lifestyle. I've used these substitutions in many recipes and they turn out beautifully. Almond flour is a great option for Keto-ers or those on a low carb dietary plan and black beans are a great substitute for those trying to increase their protein intake. Black beans are especially great in moist, chocolate cakes! Consider swapping white flour for:

  1. Whole Wheat Flour

  2. Almond Flour

  3. Oat Flour

  4. Black Beans

Cream/Milk Substitutes:

Vegans or others abstaining from dairy often struggle with finding ice cream-type desserts they can enjoy. My absolute favorite swap for ice cream is frozen banana. I whip this in my blender, add a splash of unsweetened almond milk, and sometimes a few dark chocolate chips. This is one of my favorite indulgences. Cream/milk substitutes include:​

  1. Frozen Banana

  2. Evaporated Skim Milk

  3. Almond or Coconut Milk

I hope these tips provided some insight into how desserts can fit into your healthy lifestyle. I believe you truly can have your cake and eat it too!

Healthy Regards,


Disclaimer: Results may vary. These are my opinions and statements based on the latest, educated research and are not to be intended to replace the advice of your doctor. The views and nutritional advice expressed by Fueled and Fit Wellness are not intended to be a substitute for conventional medical service.

Kuhnke, Toby. "The Baker's Guide to Healthy Ingredients Substitutions".

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