Chocolate Dipped Fruit: Make these yourself by melting about 1 to 2 oz (30 to 60 grams) of dark chocolate bar in a microwave for 60 to 90 seconds. Drizzle the chocolate or dip low-sugar fruits like strawberries, raspberries and apples. Bonus: dark chocolate has heart healthy flavanols that act as antioxidants and can improve heart health.
Cottage Cheese and Fruit: Indulge in a timeless combo that packs high quality protein, a slightly savory flavor and a balance of fruit. Enjoy a 4 oz portion with a handful a fresh fruit like grapes or pineapple.
Flavored Greek or Almond Yogurt: Although these kinds of yogurt contain more sugar than recommended, they are also packed with protein and healthy fat to keep you feeling full and help stabilize blood sugar. Check for brands that use real fruit instead of concentrated juices or syrups.
PB&C – Peanut Butter & Cinnamon Fruit: Pairing best with bananas or apples, spread your favorite peanut or almond butter on 1 cup of fruit and sprinkle it with cinnamon. Yum!
Cinnamon-Honey Brown Rice Cake: Take one rice cake and cover it with 1 tbsp. of nut butter , a half cup of sliced berries, 1 tsp honey, and a sprinkle of cinnamon. This combo packs the right kinds of sugar with fiber rich fruit, complex carbs, and heart healthy fat to keep you satisfied and blood sugars stable.
Cinnamon Toast: Not the crunchy sugar cereal, but actual toast. Take 1 or 2 slices of whole grain toast with 2 tsp butter and sprinkle as much cinnamon as your heart desires. For a next level option: swap the butter for coconut butter (or oil) and sprinkle 2 dashes of salt for that creamy, salty, buttery flavor.
“Better For YOU” Waffle: Make your favorite whole-grain waffle and ditch the sugary syrup by making your own topping. Take 1⁄4 cup of a low-sugar fruit, such as blueberries or raspberries and add 1⁄4 cup water and 1 tsp of honey. Heat in a saucepan on low until the berries soften and the mixture starts to thicken. Add a handful of nuts for a crunchy topping with healthy fats to keep you feeling full.
Baked Apple: Core your favorite apple and stuff it with a handful of rolled oats, 1 tsp of coconut butter add a dash of cinnamon and honey. Bake in an oven at 350°F for 30 minutes.
Bowl of Cereal: Pick a heart-healthy (low-sugar) brand cereal and add your own toppings of fresh fruit, nuts, and maybe even a small handful of dark chocolate chips. Pair it with fat-free milk or a milk substitute.
Whole Frozen Fruit: Take bite size pieces of your favorite fruits and pop them in the freezer for at least an hour and take out as a cool snack. Recommended fruit options are grapes or pineapple)
Banana Nice-Cream: Want a pint of ice cream you don’t have to feel bad about? Make your own healthy “nice” cream by blending up 4-5 very ripe bananas with 1 cup of low-sugar yogurt, a splash of almond milk (or substitute), plus an optional handful of fresh berries. Chill in the freezer for at least 45 minutes. Remove and serve with your favorite toppings, like a drizzle of nut butter or a handful of coconut shavings.
Chocolate Milk: It’s not just for kids. Have a small glass (8 oz) after a meal for a protein-rich, chocolatey dessert. Even most milk alternatives like soy, almond or oat have chocolate flavors.
KIND Bar: This is one of the best on-the-go treats you can find at your local grocery store. With 100% natural, simple ingredients and low-sugar versions (as stated on the wrapper), these bars are a great dessert option to keep you feeling satisfied.
Pumpkin Oat Cookies: Combine 2 ½ cups of oats, 1 cup of canned pumpkin puree, 2 tbsp of pure maple syrup. Optional: add a dash of cinnamon, pumpkin pie spice, and a pinch of salt. Mix ingredients together, then roll the batter into 1” balls on a cookie sheet and bake for 10 minutes at 350°F. (2 cookies = 1 serving)
Trail Mix with Dark Chocolate: Find a heart-healthy blend (or make your own) with equal parts pumpkin seeds, almonds, walnuts, cashews, and dark chocolate. Enjoy 1 handful after meals or as a snack.