Red, White, and Blue Low-Sugar Desserts That Won’t Destroy Your Diet!

I am a huge fan of 4th of July. The sparklers, fireworks, bbq Foods, beach, sun, swimming, and desserts; all wonderful things that come even better with good company. I’ve always been a fan of spending the whole day and night celebrating and having a good time. This year however, I don’t want all the crazy added sugar. So, I decided to recreate some of my favorites with less sugar, better-for-you ingredients, and of course gluten-free ingredients. These desserts might not please every diet, so just keep that in mind! They can also be made to fit the need of other holidays by using different colors and themes! Personalization is a choice.

White Chocolate Covered Fruit

I love chocolate covered fruit. It is seriously one of my all time favorite things to eat and I don’t think that will ever change. I like the fact that something natural and nutritious can easily be made into a dessert. So, how did I transform this into a better-for-you dessert? I used all-natural white chocolate from the brand SunSpire Fair Trade. This allowed me to be in control of what ingredients I added to the fruit. If I am being 100% honest, the sprinkles are NOT anything special. They are regular ol’ sprinkles, and that’s okay! I decided to make white chocolate covered strawberries, bananas, and blueberries. My family approved and I cannot wait to take them with me for 4th of July festivities.

Ingredients

  • 1 package of SunSpire Fair Trade All-Natural White Chocolate Chips
  • 2 teaspoons coconut oil
  • Red and blue sprinkles
  • Any fruit you wish to cover in chocolate

Directions

  1. Wash and dry your fruit. Make sure it is completely dry so you don’t get any water in the chocolate.
  2. Cut your bananas into thirds and store all the fruit in the freezer for about 5-10 minutes. This is so the chocolate has an easier time hardening because the fruit is cold.
  3. In a microwaveable bowl, add 1/2 your chocolate chips and 1 teaspoon of coconut oil. Microwave for about 30 seconds, and mix ingredients together.
  4. Line a baking sheet with parchment paper. As you dip your fruit in the chocolate, line up on the baking sheet carefully. I suggest not doing too much at one time to avoid the chocolate hardening before you can put the sprinkles on.
  5. There are different ways to add sprinkles and I think you should be as creative as you want!
  6. Let chill in the freezer for at least 1 hour before serving. So yummy!

Simple GF Blueberry Loaf Cake

Again, all about honesty here, this did not turn out the way I had planned. However, it came out so delicious that I couldn’t help but share the success with you all. The original plan was to use blue berries and beets to create a swirl in the bread, but I just didn’t use enough! I could have easily used food coloring, but I wanted to make this cake as all natural as possible…and the blueberries added a little color without too much blueberry flavor which was the goal. My family has already finished the half I set aside for them!! So, how did I make a cake healthier but still moist and delicious? I used 100% pure maple syrup and a little bit of stevia. I also used gluten-free flour and coconut oil in place of butter. These simple switches can help make eating cake a little less of a guilty pleasure.

Ingredients

  • 2 cups gluten-free flour
  • 3 whole eggs
  • 1/4 cup All-natural maple syrup
  • 2 teaspoons stevia
  • 1/4 cup coconut oil
  • 1/4 cup almond milk
  • 2 teaspoons baking powder
  • 2 tablespoons vanilla extract
  • 1 teaspoon salt
  • 1/2 cup blueberries (optional)

Directions

  1. Preheat your oven to 350 °F. Then, line a loaf mold with parchment paper.
  2. With a hand mixer, combine your dry ingredients. Then slowly add your wet ingredients. Very simple and easy.
  3. Set aside 1/4 cup of batter. Pour the rest in your loaf mold.
  4. On medium high heat, break down the blueberries with 1 tablespoon water. Drain 4 tablespoons of the liquid into a cup and save the rest of the mix in an air tight container for oatmeal in the morning (trust me it’s delicious.)
  5. Mix the batter left aside with the blueberry liquid. Drizzle on top of the plain loaf and use a toothpick to create swirls.
  6. Bake in the oven for 30-35 minutes.
  7. Remove, serve, and enjoy!
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Cheesy Kale Chips (Vegan, Gluten-free, Dairy-free)

IMG_6423If you follow my blog or Instagram (@wellnessandwelldrinks) you know my absolute obsession with kale. It is honestly one of my favorite foods. So, it should be no surprise that I am bringing you another kale recipe! Yes, I fully believe one day I will turn green, and no I am never going to end the positive relationship kale and I have.

I’ve been making kale chips for years. In college, I wanted to find an alternative to carb filled chips, so I found random vegetable chips, one being kale chips. I first tried the version Trader Joe’s sells and although I love them, I knew I could easily make my own version for less than $4 a bag. So I started making kale chips of all flavors; ranch, sea salt, cracked pepper, taco, spicy buffalo…you name it! But something I couldn’t figure out was how to make a delicious cheesy version. Sure, I tried powdered cheese, but that stuff is not the best for your body. My recent dietary needs call for natural, less processed foods. Then I remembered an ingredient I recently started incorporating into my life…nutritional yeast.

If you remember, I used nutritional yeast in my Creamy Vegan Alfredo Sauce. I will go ahead and paste my excerpt about nutritional yeast again here:

“Nutritional yeast is actually made from an organism that grows on cane and beet IMG_6182molasses which is then harvested and dried to deactivate the yeast. Sounds super unappealing right? I thought so too, until I found out some of the benefits. First of all, nutritional yeast is full of B vitamins, especially B6 and B12. It also helps improve digestion and contains both protein (up to 6 grams per serving) and thiamine, so yes, this can potentially aid in weight-loss. Not to mention, it has antiviral and antibacterial powers so, hello immune system booster! It is way lower calories than cheese, not to mention has no fat, sugar, or added ingredients. Nutritional yeast adds a nutty cheese flavor to all your dishes. I first tried it on some popcorn and wow, it tasted just like parmesan cheese! I am still an avid cheese consumer (it makes wine nights that much better!) but I think it is important to find ways to lessen the amount of dairy I eat, and expose that to others as well. Many stores selling nutritional yeast, but I like to buy mine at Trader Joe’s and Sprout’s.”

My idea came from adding it to popcorn (again, if you haven’t tried that yet, it’s so tasty!) I knew nutritional yeast adds a great cheesy flavor, and now I know that when it’s baked, it becomes even cheesier! Follow my recipe below for a healthy, beneficial snack that will have you shocked at simple it is to make (and consume the entire batch within one sitting…) But hey, it is KALE after all (;

Cheesy Kale Chips Recipe

This recipe yields about 3-4 cups of kale chips when cooked. Honestly, this is one of those recipes you can add more or less seasoning to based on preference. It is easily customizable!

Ingredients

  • 1 bunch of kale, chopped and steams removed
  • 4-5 tablespoons of nutritional yeast
  • 3 tablespoons olive oil
  • 1 tablespoon sea salt
  • 1 tablespoon black pepper

Directions

  1. Preheat your oven to 300 °F. Line a cookie sheet with foil.
  2. In a bowl, mix together kale, olive oil, nutritional yeast, and spices. I like to use a container with a lid so I can just shake it all together.
  3. Spread the kale out on your cookie sheet.
  4. Bake for about 10 to 15 minutes depending on your crunch preference. I like mine to be crunchy but not burn so I cook for about 12 minutes.
  5. Store extras in an air tight container. Enjoy a portion or all at once (;

Creamy Vegan Alfredo Sauce

IMG_6186As most of you know, I am not vegan. However, lately my stomach has been a mess due to my adenomyosis, so I have been trying to eat really whole, natural, and healthy foods for the past couple of days. I’m gluten-free, which helps with the inflammation, but every now and then I try to be dairy and meat free to help my stomach get back on track. Last night, I was craving fettuccini Alfredo, so I brainstormed a way to make this recipe full of veggies, completely dairy free, and just as delicious as the real stuff. I must say, I was actually surprised how well this turned out!

In this recipe, I use nutritional yeast in replacement of cheese. If you have never use this stuff, I highly recommend trying it out. Nutritional yeast is actually made from an organism that grows on cane and beet molasses which is then harvested and dried to deactivate the yeast. Sounds super unappealing right? I thought so too, until I found out some of the benefits. First of all, nutritional yeast is full of B vitamins, especially B6 and B12. It also helps IMG_6182improve digestion and contains both protein (up to 6 grams per serving) and thiamine, so yes, this can potentially aid in weight-loss. Not to mention, it has antiviral and antibacterial powers so, hello immune system booster! It is way lower calories than cheese, not to mention has no fat, sugar, or added ingredients. Nutritional yeast adds a nutty cheese flavor to all your dishes. I first tried it on some popcorn and wow, it tasted just like parmesan cheese! I am still an avid cheese consumer (it makes wine nights that much better!) but I think it is important to find ways to lessen the amount of dairy I eat, and expose that to others as well. Many stores selling nutritional yeast, but I like to buy mine at Trader Joe’s and Sprout’s.

Creamy Vegan Alfredo Sauce

This recipe yields about 4 cups of Alfredo sauce. I personally got multiple uses out of it, but it could easily serve 4 or 5 people!

Ingredients

  • 2 1/2 cups riced cauliflower (note: you can use small cut up pieces as well, riced will help it blend easier)
  • 1/2 white onion, chopped
  • 2 tablespoons olive oil
  • 4 cloves of garlic, minced
  • 1 1/2 cup of unsweetened almond milk
  • 1/4 cup nutritional yeast
  • 2 tablespoons cracked pepper
  • 1 tablespoon sea salt

Directions

  1. Boil water in a small sauce pan. Add the riced cauliflower and let cook for 5 minutes. The softer, the better. Then drain.
  2. In a pan, add your olive oil and onions. Let the onion cook until soft and brown in color.
  3. In a blender, combine cooked cauliflower, cooked onion, garlic, almond milk, nutritional yeast, sea salt, and cracked pepper. Blend until smooth and creamy.
  4. Serve warm and store leftovers in an air tight container or jar for up to a week.

Ways to enjoy and use:

  • I made spaghetti squash (for information how to cook spaghetti squash/its benefits IMG_6188 click here) and steamed broccoli, then added a good heaping of this delicious sauce. This picture does not do this dish justice at all, but what can you do (;
  • Chicken Alfredo
  • Mix into brown rice or quinoa
  • Pour on top of baked potatoes
  • As a replacement for regular pizza sauce
  • Pour on top of roasted veggies
  • As a dip for air fried veggies
  • Fettachini Alfredo!

Spaghetti Squash with Avocado Pesto (Vegan and Gluten-Free)

IMG_6032That’s right folks, this meal is not only just gluten-free, dairy-free, nut-free, and full of greens…but it is completely vegan! I like to have one day a week where I am fully vegetarian, and today I had a craving for a creamy pesto pasta. So, as usual, I brainstormed how to stuff as much whole, natural goodness as I could in one dish! Thus, my avocado pesto sauce was born and tossed with perfectly cooked spaghetti squash.

If you’ve been following me for a while, you know how much I love spaghetti squash. I have a recipe for spaghetti squash with a meaty sauce (for days I am craving more protein than usual), but I am determined to create even more ways to enjoy this pasta substitute! Cooking spaghetti squash is simple and can easily be done while doing other things. For example, I popped my squash in the oven and did some chores…okay I put my dirty clothes from this weekend in the hamper…and I did a hair mask! It’s great because unlike regular pasta, you do not have to babysit it! I personally cook mine in the oven, but I used to cook it in my crock pot, and I’ve heard it’s even easier in an instant pot!

Now, if you aren’t a squash fan, you can always use this pesto in another way! Try it on chicken, regular pasta, as a veggie dip, or even in a salad! The possibilities are endless! What I love the most about it is how creamy the avocado makes the sauce. I used to think you had to use pine nuts or cream of some sort…but I proved that theory wrong. Plus, avocados are extremely good for you, and don’t worry, you don’t taste it with all the basil, garlic, and parsley inside!

Like I’ve stated before on my blog, spaghetti squash is high in fiber, vitamin B, potassium, and omega-3 fats. It also contains the essential minerals calcium, iron, phosphorus, and zinc. All of these benefits can help aid in weight loss, lower cholesterol, and help regulate your blood sugar. Bring in my pesto sauce, and you’re getting healthy fats, immune fighting herbs, and plenty of fiber! It’s all around a win-win!

Spaghetti Squash with Avocado Pesto (Vegan and Gluten-Free) Recipe

This recipe includes how to prepare a whole spaghetti squash, so there will be enough for leftovers. As for the pesto, I made enough for one meal, so please feel free to double or triple to fulfill your needs!

Ingredients

  • 1 Spaghetti Squash
  • 1 Tablespoon olive oil
  • Salt and pepper (optional; this time I did not add extra!)

Pesto Sauce

  • 1/2 cup fresh basil, chopped
  • 1/2 cup kale, chopped
  • 1/2 cup fresh parsley, chopped
  • 1 medium avocado, chopped
  • 1/2 cup water
  • 2 cloves garlic
  • 3 tablespoons olive oil
  • Sea salt and cracked pepper to taste
  • Optional add ins: 1 teaspoon crushed red pepper and/or 2 tablespoons of lemon juice

Directions

  1. Start by cooking the spaghetti squash. To do this, preheat your oven to 450 ℉. IMG_6030Pierce your squash with a fork so it can steam. Put your squash on a foil lined baking sheet and bake for about 10 minutes. This allows the squash to soften making it easier to cut. Cut the squash in half (I cut mine long ways, but the choice is yours) and remove all seeds. Evenly distribute olive oil and seasoning on the squash. Place the halves back on the baking sheet with the inside facing down. This helps the squash steam and not burn. Cook for about 15-20 more minutes. Take out of the oven and let it cool for 5 minutes before trying to touch. With a fork, carefully scrape your squash and create long strings.
  2. For the pesto sauce, start by softening your kale and parsley. This will help make IMG_6031them blend a little easier! I chop them, add them to boiling water for about 2 minutes, and then shock them. “Shocking” vegetables is a trick my father taught me. It keeps them looking bright and colorful because it stops the cooking. To shock vegetables after cooking, pour them straight into a bowl with cold water and ice. This is an extra step, but I am an extra person and like my pesto to be GREEN! Note that I do not do this to the basil. I want the basil to be the prominent flavor, so I don’t cook out any flavor.
  3. Next, combine all your herbs, kale, avocado, garlic, water, olive oil, and spices/flavors in a blender. Sometimes my blender acts like there is not enough liquid, so I add a couple more tablespoons of water until the pesto comes out smooth!
  4. In a bowl, or in the squash rind (save a dish!), portion yourself a serving of spaghetti squash (I eat about 1 1/2 cups at a time) and mix in your pesto sauce.
  5. Indulge in this healthy, vegan dish!