Guilt-free Sweet treats

Oh...the holidays. For some, it's a time of joyous celebration that allows families to come together and reconnect. For others, it can be a dreaded time, especially due to the food-centered traditions that dominate these months. If you are feeling uneasy about food choices at holiday parties and gatherings, this can affect your interactions with your family and friends. To reduce the fear of over indulging on sweets, you can bring your own desserts to the party! These recipes for delicious and guilt free treats will not only keep your sweet tooth satisfied, but will also provide nutritious benefits for your body! The host will appreciate your generous contribution and you can share your nutritious sweets with your loved ones! Whether you are watching your weight or just want some nutrient packed desserts, these recipies are perfect for every situation!

Dark chocolate covered bb's (berries and bananas)

Strawberries, blueberries, and raspberries are thee triple threat of the antioxidant family. Want to make them even more powerful? Coat these BB's in dark chocolate and there you have it, one flavorful antioxidant rich dessert you won't be able to get enough of!

• Antioxidants protect your cells from free radicals caused by oxidative stress. Free radicals are produced as a waste product from your cells, they produce this when they undergo oxidative stress such as environmental pollution or excessive exercise. In laboratory and animal studies, antioxidants have proven themselves fit to battle free radicals that are associated with cancer, preventing the development of cancerous cells. 

​Banana's also have tons of nutrients that will benefit your body. Banana's are rich in potassium and fiber, and so much more!

• Potassium is an essential macromineral needed to regulate fluid balance in the body and to control electrical activity of the heart and other muscles.
• Fiber within banana's play a role in digestive movement and keeping the body fuller for a longer period of time.
• Additional health benefits include: lowering blood pressure, reducing cancer risks (vitamin C  and fiber), heart health, and boosting memory!  

Peppermint chocolate truffles

You will need:

• 3 cups - Dried unsweetened coconut flakes
• 1 1/4 cups - Raw cacao powder
• 1 cup - Maple syrup
• 1/3 cup - Virgin unrefined coconut oil
• 2 tsp - Pure vanilla extract 
• 3 drops - Pure peppermint vitality essential oil
• Pinch of salt
• Crushed peppermint candy for decoration

Directions:
Add all ingredients (except peppermint candy) to a food processor and blend until a "dough" forms. Roll dough into small bite-sized balls and place on a baking tray. Sprinkle crushed peppermint candy on top of the dough balls and place them in the freezer for 20 minutes. Serve.

These delicious truffles will entice the eye with their brightly colored red and white topping, people won't believe these truffles are not only tasty but packed with nutrients! 

• Dried coconut offers dietary fiber to help digest and keep things moving in your G.I. tract! It also provides a rich source of iron and zinc, that help with fatigue and boosting the immune system. 
• Coconut oil contains a combination of fatty acids, it is especially high in healthy saturated fats (8th article). These fats are beneficial in many ways, specifically they raise good HDL cholesterol in the blood which have been linked to reducing heart disease risk. These fats are composed of medium sized chains (shorter than long chain fatty acids), these chains can be directly processed by the liver and can be converted into a quick source of energy. 
• ​Cacao powder is another free radical fighter! This powerful antioxidant protects against heart disease, cancer, and assists in controlling diabetes.

Oatmeal-flax chocolate chunk cookies

You will need:

• 1 1/2 cups - All-purpose flour
• 1 cup - Quick-cooking oats
• 1/4 cup - Ground flaxseed 
• 1 tsp - Baking soda
• 1/2 tsp - Salt
• 1/2 tsp - Ground cinnamon 
• 12 tbsp - Unsalted butter
• 1 cup - Granulated sugar
• 3/4 cup - Brown sugar
• 2 - Eggs
• 1 tsp - Vanilla extract
• 1 cup - Chocolate chunks ​

Directions: 
Preheat oven to 350 degrees F and line two baking sheets with parchment paper. Whisk the flour, oats, flaxseed, baking soda, salt, and cinnamon together in a bowl. Beat butter and sugars together until fluffy, then add the eggs one at a time. Add in the vanilla and continue to beat until everything is well mixed. Slowly add the flour into the mixture (don't dump all in at once), then after throughly mixed add the chocolate chunks. Form the dough into balls and place them on the baking sheet, bake for 10-12 minutes. Cool and serve. 

Come on now, chocolate chunk cookies?? There's no way these can actually be nutritious?! Think again people! You're in luck, these cookies are beaming with whole grains, flaxseed, and cinnamon which all offer something beneficial in their own way. 

• Quick oats are a whole grain that contain a powerful soluble fiber known as Beta-glucan. This fiber keeps you full but also reduces LDL and cholesterol levels, preventing heart disease. It also helps good gut bacteria to grow to help digestion. 
• Flaxseed is a superfood high in Omega-3 fatty acids. These acids are tough to come by, especially if you are vegetarian, this is a great source. They are rich in Alpha-linolenic acid (ALA's) that are an essential fatty acids, meaning the body doesn't produce them so we need to consume them through food.  They also contain a good source of lignin, fiber, and protein. This super food will work hard to keep you full and prevent cholesterol from being deposited in the blood vessels of the heart! 
• Cinnamon contains large amounts of polyphenol antioxidants as well as many healing properties that date back to the ancient Egypt era. This spice decreases the amount of glucose that enters your blood after a meal because it interferes with digestive enzymes, slowing the breakdown of carbohydrates. It also mimics insulin and improves glucose uptake in cells. 

This holiday season beat the stress that accompanies holiday gatherings! It's important to understand our relationships with food and prepare for the ups and downs that may arise this time of year. By brining any of these three nutrient dense desserts to a gathering, you can find peace in indulging your sweet tooth. Conquer the dessert table with your tasty treats and share your knowledge about nutrient packed superfoods with your loved ones! Happy Holidays!

References:
Ware, M. (2018, May 29). How can antioxidants benefit our health? Retrieved from ​https://www.medicalnewstoday.com/articles/301506.php

​National Cancer Institute. (2017, February 6). Antioxidants and Cancer Prevention. Retrieved from https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-sheet

Ware, M. (2018, January 10). Everything you need to know about potassium. Retrieved from https://www.medicalnewstoday.com/articles/287212.php

Ware, M. (2017, November 28). Benefits and health risks of bananas. Retrieved from ​https://www.medicalnewstoday.com/articles/271157.php

Gremont, L. (2013, November 20). Peppermint Chocolate Truffles. Retrieved from ​https://www.homemademommy.net/2013/11/peppermint-chocolate-truffles.html

Ipatenco, S. (2018, May 12). What Are the Benefits of Eating Shredded Coconut?. Retrieved from https://healthyeating.sfgate.com/benefits-eating-shredded-coconut-4027.html

Braverman, J. (2018, July 26). Antioxidant Benefits of Raw Cacao. Retrieved from https://healthyeating.sfgate.com/antioxidant-benefits-raw-cacao-3990.html

Gunnars, Kris. (2018, January 11). Top 10 Evidence-Based Health Benefits of Coconut Oil. Retrieved from https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil#section1

Food Network Magazine. (N/A). Oatmeal-Flax Chocolate Chip Cookies. Retrieved from ​https://www.foodnetwork.com/recipes/food-network-kitchen/oatmeal-flax-chocolate-chip-cookies-recipe-2106797

​Tan, V. (2017, April 26). Top 10 Health Benefits of Flax Seeds. Retrieved from https://www.healthline.com/nutrition/benefits-of-flaxseeds#section2

Palsodottir, H. (2016, July 19). 9 Health Benefits of Eating Oats and Oatmeal. Retrieved from ​https://www.healthline.com/nutrition/9-benefits-oats-oatmeal#section2

Leech, J. (2018, July 5). 10 Evidence-Based Health Benefits of Cinnamon. Retrieved from ​https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#section6
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