Healthy Low-Sugar Desserts

By Arlene Bascom

Because I know that using less sugar is just plain healthier, and because my husband is diabetic, I am always looking for alternatives to sugar-loaded desserts. The happy news is that you don’t have to ditch all desserts to eat healthy. How do you satisfy your sweet tooth without using too much sugar? Although fruits contain fructose, a form of sugar, the fiber in fruit slows the digestion of the fructose, so fruit can be a satisfying ingredient. The dessert recipes I am sharing use agave, stevia, or zylitol for sweeteners, rather than table sugar or high fructose corn syrup, which are the greatest health offenders--and most of them use fruit.

Chocolate Avocado Pudding

Rich and creamy, and just sweet enough to satisfy the sweet tooth.

3 large avocados, peeled and pitted

1/2 c. agave syrup

1/3 c. raw cacao (or rich, dark, cocoa powder)

3/4 c. chilled coconut cream (found in cans in most health food stores)

a pinch of salt

Place all ingredients into a blender or food processor. Blend on high till smooth. Chill for a few hours and enjoy pudding plain or with whipped, chilled coconut cream and chopped bananas. Serves 2.

Nutty Pie Crust

My latest discovery is the world of nuts or coconut. The following two pie crusts will make wheat- or gluten-sensitive people happy, as they are made without traditional white flour or graham cracker crumbs.

About 2 c. walnuts or pecans, crushed

3-4 Tbsp. melted butter

1/2 tsp. vanilla extract

A small amount of xylitol or powdered stevia, to taste

Mix all ingredients and mold into an 8" pie pan. Bake as you would a graham cracker crumb crust at 350 degrees about 10-15 minutes, watching closely because nuts can burn quickly. Cool completely. Pour fruit or firm custard-type filling over crust. Chill well before serving.

Coconut Pie Crust

This is the easiest pie crust you've ever made. It takes any filling well but is perfect, and very tropical, when filled with a creamy pineapple custard filling and topped with sweetened, whipped coconut cream.

1 1/2 c. coconut

3 Tbsp. butter

Mix coconut and butter. Press into pie pan. Bake at 325 degrees for about 15 minutes or until golden.

Fresh Peach Crumble with Nut Topping

This fruit crumble goes especially well with Nutty Pie Crust.

1/3 c. xylitol

1/2 c. water

3 Tbsp. cornstarch

1 Tbsp. butter

2 c. fresh peaches, pitted and mashed

1/4 tsp. ground nutmeg

1 tsp. vanilla extract

4 c. fresh peaches, pitted and sliced

Combine xylitol, water, cornstarch, butter, mashed peaches, and nutmeg in a saucepan. Cook over medium heat until clear and thick. Stir in vanilla. Cool. When glaze is cool, fill an 8” buttered pie tin with layers of fresh peaches, alternating with glaze. Make Nutty Pie Crust recipe, shown above, but instead of pressing the crust into a pie pan, sprinkle it atop the peach filling and refrigerate until firm. Serve with whipped coconut cream or whipped cream.

Frozen Fruit Blender Ice Cream

For the ultimate easy, nutritious dessert, try blending different frozen fruits together, but always include frozen bananas to give the creamy consistency you need for it to taste like ice cream.

Blend together a combination of the following:

For every frozen banana, add 1/4 to 1/2 c. fresh or frozen strawberries, raspberries, peaches, or pineapple and a cup of cold water. For a creamier concoction add 1/2 to 1 c. plain yogurt, kefir, or almond milk, and decrease water by the same amount. For extra sweetness, add 1/2 tsp. powdered stevia or 1 tsp. zylitol or agave syrup. For more nutrition add 1/4 c. (or about 1 scoop) vanilla protein drink powder.

Eat immediately as soft ice cream, or freeze in popsicle molds or small bowls and eat later as hard ice cream. For a creamier frozen treat, beat or blend the frozen ice cream briefly before serving. Combine with one of the pie crusts above for a delicious frozen dessert.