Intermittent Fasting – Healthy Lifestyle Recipes Part Four

DESSERT

There are some forms of sugar in almost everything processed, and it is difficult to avoid eating them at some point. When buying tinned foods, I check for the sugar and sodium content. Tinned fruit is high in sugar, and is avoided at all costs. There are natural sources such as honey, stevia, or even molasses to replace store-bought sugar to sweeten your dessert and get your sweet fix.

Various fruits can be a dessert, but if you are living an intermittent fasting lifestyle, check the fruits have a lower calorie count and use them.

Sugar does this to your body:

• Glucose Spikes. Sugar triggers the pancreas to secret insulin, which tells the body to burn glucose as energy.
• Cravings intensify
• Inflammation arises.
• ‘Good’ cholesterol drops.
• Fat increases.
• Obesity happens.
• Addiction results.

Now that I have scared you silly, let’s look at some dessert options.

RECIPES – These recipes are for one serving

Airfryer Pears (or apples)

• Pear
• Honey
• Cinnamon

Cut in half, and remove seeds.

Spread with honey.

Sprinkle with cinnamon.

Air fry at 180 for 7 min, flip and air fry for 3 – 5 min until caramelised.

Top with ‘light’ custard – The yellow box has a green ribbon and says ‘ZERO’

Banana Power

1 Banana

½ Scoop Chocolate protein powder

¼ Cup Plain yoghurt

Dash of honey if you have a sweeter tooth

Fold together and enjoy.

Blueberries with Frozen Yoghurt

1 small tub of Blueberries

1 x 175ml tub vanilla or blueberry frozen yoghurt

Allow yoghurt to soften a little and blend. 

Paddle Pop

1 Chocolate Paddle Pop – my go-to in summer and winter when I am on the run and need a sweet treat. Only 70 calories. Their Orange Lolly is only 36 calories.

You can also find a Mango Orange Lolly at your local upmarket Food Store at only 62 calories.

Frappe

In the summer, I cannot get enough of these and have become quite a pain to my friends when we are out, and I request this yummy treat. Over the years since moving to Cape Town, I found the best places to get my favourites. Those coffee places I frequented that did not make them, I coaxed into adding to their offerings. The moral of the story is, ask.

Always insist on a Frappe, as you do not want an iced coffee. These coffees generally have an ice-cream base. Check that it is a Frappe made with crushed ice, as some places supply a ‘Frappe’ with blocks of ice, which is not a Frappe but an iced coffee, which often gets confused with any cold coffee request.

A Frappe is a coffee with crushed ice and a dash of milk. Some add sugar, others do not. I take my stevia with me and prefer to add my sweetener if possible. Ask the waitron what the ingredients are, and they will gladly ask the Barista. You don’t want to be disappointed.

Flapjacks

• 2 bananas
• 2 eggs
• ½ cup oats flour (I take standard oats and put it through my smoothie maker)
• ½ teaspoon baking powder
• pinch of salt

1. Blend the peeled banana, eggs, oats flour, baking powder and salt.
2. Blend until smooth. 
3. Allow the batter to stand for 10-20 minutes until thickened slightly.
4. Heat a non-stick frying pan over medium heat.
5. I use a sheet of wax paper, swipe it through butter, and lightly rub it on the pan. 
6. Fry spoonsful of the batter until golden brown on both sides.
7. Serve with a drizzle of honey, maple syrup and fresh fruit of your choice.

There is no reason to deprive yourself of anything, especially dessert. Remember, fruits that can appease your sweet tooth that are also low in calories, such as naartjies, oranges, blueberries, plums, pineapple, guava, watermelon, dragon fruit and apples, to name a few.

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I did!

Disclaimer: The information in this article is intended for educational purposes only.

It is not intended to diagnose, treat or cure, and is not a substitute for professional consultation with a health professional.