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Quick And Easy: 15 Healthy Desserts To Replace Ice Cream

Quick And Easy: 15 Healthy Desserts To Replace Ice Cream

As more and more scientific studies demonstrate that diet, not exercise, is the key to weight loss and weight management, we know that we should all make a few healthy substitutions in our diet. The good news is that finding nutritious alternatives to calorie-rich foods doesn’t have to be difficult or time-consuming.

When you’re craving a heaping bowl of ice cream, try any of 15 these easy, healthy desserts instead. Packed with nutritional benefits, you’ll feel just as good after you eat these treats as you do while you eat them.

1. Cinnamon Bun Smoothie

Cinnamon

    Required ingredients: frozen bananas, rolled oats, pitted dates, milk, cinnamon, vanilla extract

    Simply all ingredients to a blender, and blend until smooth.

    The rolled oats in this smoothie not only create a thick, creamy texture, but they also provide a ton of healthy fiber. Research has also shown that a diet of whole oats can lower bad cholesterol levels.

    2. Coffified Green Monster

    15 Healthy Desserts

      Required ingredients: fresh spinach, brewed coffee, instant coffee, frozen banana, chocolate protein powder, ice

      Blend the ingredients together, adding more or less ice depending on your preferred texture.

      This smoothie combines the caffeine boost of coffee with the vitamins, minerals, and fiber of fresh spinach. One of the most nutrient-rich superfoods, spinach is high in iron and vitamin K, two minerals that promote healthy blood function and bone health. For extra variety, add any flavor of protein powder you like.

      3. Greek Yogurt Popsicles

      Yogurt popsicle

        Required ingredients: Greek yogurt, honey, frozen fruit of your choice

        These popsicles are effortless to make. Just pulse the yogurt, honey, and frozen fruit together in a blender. Scoop the mixture into a popsicle tray, freeze, and enjoy. Blend separate batches of frozen fruit to create beautiful colors, which you can use for a fancy, layered effect.

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        Greek yogurt is a creamy alternative to ice cream. Though it’s high in fat, Greek yogurt is also high in protein, calcium, and probiotics to support a healthy gut.

        4. Peanut Butter Mousse

        Peanut Butter Mousse

          Required ingredients: silken tofu, reduced-fat peanut butter, powdered sugar, marshmallow fluff, peanuts for garnish

          Puree the tofu, peanut butter, and sugar in a blender. Pour the pureed mixture into serving dishes, and let them cool in the fridge. Top with marshmallow fluff and chopped peanuts.

          This velvety mousse gives a serving of healthy plant-based proteins from the peanuts and the tofu. For an even healthier variety, use homemade peanut or almond butter (which has no preservatives or sugar), and skip the sugar.

          5. Strawberries with Balsamic, Greek Yogurt, and Mint

          Strawberry Mint

            Required ingredients: fresh mint, Greek yogurt, strawberries, real maple syrup, pepper, honey

            Slice strawberries, and stir in maple syrup, balsamic vinegar, and a little bit of fresh ground pepper. In another bowl, mix Greek yogurt and honey. Top the yogurt with the strawberries, and sprinkle with fresh mint.

            This sweet and savory dessert takes advantage of the many health benefits of Greek yogurt. It’s also the perfect pick-me-up when you’re feeling under the weather, as some studies have shown that honey can suppress coughing as well as medicine.

            6. Pumpkin Rice Pudding

            Rice Pudding

              Required ingredients: rice, milk, canned pure pumpkin, honey, vanilla extract, cinnamon, nutmeg, ginger, salt

              While the rice is cooking, heat the milk, pumpkin, honey, and spices on the stove. Add this mixture into the nearly cooked rice, and bake together for about 50 minutes. Let the pudding thicken in the fridge overnight before serving.

              This heart pudding gives an autumnal twist on a classic rice pudding. The addition of the pumpkin not only brings a seasonal flair, but it also provides some serious nutrients. Pumpkin is fiber-rich and especially high in beta-carotene and vitamin A, which contribute to healthy vision, a stronger immune system, and more youthful skin.

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              7. Pina Colada Smoothie 

              Pineapple

                Required ingredients: frozen banana, frozen pineapple, coconut milk, vanilla extract

                Just blend everything together, and garnish with shredded coconut and pineapple.

                This tropical smoothie gives the full pina colada flavor without the calories of added sugar or alcohol. Though coconut milk is high in saturated fat, much of the fat is in the form of lauric acid, which the body converts into a compound that fights viruses and bacteria.

                8. Pistachio Chia Pudding

                Chia seeds

                  Required ingredients: pistachio milk, chia seeds, vanilla extract, cardamom, maple syrup

                  Add the ingredients together in a sealable container, and shake to mix well. Use a spoon to stir the mixture, let it rest for around 10 minutes, and then shake again for a smooth texture. Refrigerate and serve cold.

                  This pudding is a great alternative for pistachio ice cream. It mimics the smooth, creamy texture but with fewer calories and less fat. Chia seeds are a superfood high in fiber and omega-3 fatty acids, which improve essential brain functions.

                  9. Cannoli Strawberries

                  Strawberries

                    Required ingredients: ricotta cheese, strawberries, powdered sugar, vanilla extract, lemon zest

                    Strain the ricotta through a cheesecloth in the fridge, and then mix the strained ricotta with the sugar, vanilla, and grated lemon zest. Hollow out the center of large strawberries, and fill them with the ricotta mixture. Garnish the cannoli strawberries with chocolate, nuts, or chopped fruit.

                    These bite-sized treats are a light alternative to traditional cannoli, with are rich in heavy cream and refined sugars. Ricotta cheese is full of healthful benefits like protein, calcium, and minerals such as phosphorus. Use light or skim ricotta cheese for a lower-calorie variety.

                    10. Carrot Cake Smoothie

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                    Carrot Smoothie

                      Required ingredients: banana, diced carrots, almond milk, Greek yogurt, maple syrup, cinnamon, ginger, nutmeg

                      Blend all the ingredients together in a blender, and enjoy! Top with traditional carrot cake toppings like coconut, walnuts, or shredded carrots.

                      This recipe is a nutrient powerhouse! With the calcium and protein from the Greek yogurt, the potassium and fiber from the banana, and the beta-carotene from the carrots, this smoothie will fill you up and give you energy to start the day.

                      11. Chocolate Chia Pudding

                      Chocolate Chia

                        Required ingredients: milk, semisweet chocolate, cocoa powder, agave nectar, salt, chia seeds, vanilla extract

                        Slowly heat the milk, chocolate, cocoa powder, agave nectar, and salt together, and then add in the chia seeds and vanilla extract. Let the pudding cool to room temperature before placing it in the refrigerator. Serve cold.

                        Chia seeds add a hearty texture to this chocolate pudding, while providing their fiber and omega-3 health benefits. For extra superfood power, substitute the semisweet chocolate with dark chocolate, which science has proven to lower cholesterol and improve healthy blood flow.

                        12. Almost-Famous Frozen Yogurt

                        Frozen Yogurt

                          Required ingredients: whole-milk yogurt, Greek yogurt, extra-fine sugar, light corn syrup

                          Stir all ingredients together, place in an ice cream machine, and prepare according to the machine’s instructions. Serve with fruit, chocolate, or nuts for toppings.

                          This recipe is a close and healthy alternative to vanilla ice cream. With a satisfying and light texture, this frozen yogurt provides the calcium, protein, and probiotics of Greek yogurt. For a more natural take, substitute the corn syrup with all-natural honey or agave nectar.

                          13. Fruits in Lemongrass Syrup

                          Fruit Salad

                            Required ingredients: canned lychees, fresh lemongrass, sugar, mixed fruit of your choice

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                            Bring the lychee juice, sugar, and crushed fresh lemongrass stalks to boil, and let it cool to room temperature. Pour over cut fresh fruit.

                            The lemongrass syrup in this modern fruit salad gives a unique zest to fresh fruit. You can add any fruit to this fruit salad, but especially consider adding fruits with the most health benefits, like grapefruit, papaya, and blackberries.

                            14. Homemade Cookie Dough Green Smoothie 

                            Green Smoothie

                              Required ingredients: milk, bananas, kale, oats, almond butter, dates, cinnamon, vanilla, nutmeg, lemon juice

                              Add the ingredients to a blender, and blend until you reach your desired texture.

                              Because it’s vegan, raw, nut-free, and gluten-free, this smoothie can fit any diet. Containing superfoods like kale, almonds, and dates, this tasty dessert is full of fiber, antioxidants, folate, and minerals to keep you feeling full—and full of energy.

                              15. Blueberry Sorbet 

                              Blueberries

                                Required ingredients: fresh blueberries, apple juice concentrate

                                Blend the fresh blueberries and juice in a blender until a thin liquid forms. Freeze the liquid in a baking pan for about 2 hours, and then lightly blend the semi-frozen mixture again. Place the mixture back in the freezer, and serve when fully frozen.

                                This two-ingredient recipe provides the antioxidant power of fresh blueberries without any added sugars. Substitute the apple juice concentrate with fresh-squeezed orange to add extra vitamin C and pulpy fiber.

                                Want more on-the-go healthy recipes? Learn how to cook healthy in less than 10 minutes!

                                Featured photo credit: Ken Hawkins via flickr.com

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                                Last Updated on May 22, 2019

                                10 Simple Morning Exercises That Will Make You Feel Great All Day

                                10 Simple Morning Exercises That Will Make You Feel Great All Day

                                There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                                One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                                In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                                Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                                1. Cat Camel Stretch

                                Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                                Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                                Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                                Here’s a video to guide you through:

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                                2. Go for a Walk or a Run

                                This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                                Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                                The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                                Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                                Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                                3. Jumping Jacks

                                Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                                Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                                4. Abductor Side Lifts

                                Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                                Do about 10 to 15 raises for each side like this:

                                5. Balancing Table Pose

                                This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                                Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                                ablab

                                  6. Leg Squats

                                  Not just legs are involved but also hips and knees.

                                  Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                                  The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                                  7. Push Ups

                                  You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                                  An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                                  Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                                  This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                                  8. Bicycle Crunches

                                  There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                                  Watch the video to see how this is done correctly:

                                  9. Lunges

                                  Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                                  Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                                  This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                                  10. Bicep Curls

                                  You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                                  Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                                  Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                                  Here’re some important notes before you start doing this exercise:

                                  Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                                  These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                                  You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                                  Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                                  More Articles About Exercises for Beginners

                                  Featured photo credit: Unsplash via unsplash.com

                                  Reference

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