Dessert Nutrition Pointers
Dr. Connie Guttersen offers several pointers for creating healthy dessert options:
Quality carbs and fats
Forget the "low fat, low carb" mantra. Healthy eating isn't about the amount of fats and carbohydrates you consume, but the quality of them. You need to choose the right ones.
Monounsaturated fats
Monounsaturated fats—olive oil, canola oil and nut oils—contain omega-3 fatty acids. They have a positive effect on cholesterol, help us absorb fat-soluble nutrients, and contain cancer-preventing antioxidants. Because they are high in calories, we shouldn't use them with abandon, but they are definitely a healthful choice in the pastry kitchen.
Nuts
Nuts are a "green light" food. Walnuts, almonds, pistachios, hazelnuts, peanuts (a legume but one with nut-like properties) provide many health benefits. Use nuts, nut flours, nut oils and nut butters to replace less healthful ingredients. There's simply no reason to cut back on nuts.
Whole grains
Whole grains? Well, you can't say enough good about them. They contain fiber and many phytonutrients that refined grains don't have. Add a whole-grain selection to your bread basket. Make a granola with popped amaranth, nuts, dried fruits and oats. Experiment with quinoa, spelt, buckwheat and kamut.
Color
Make a splash with color. Deeply colored fruits and vegetables—beets, cherries, blueberries, raspberries, oranges, red grapes, butternut squash—contain antioxidants and other nutrients. Color delivers health—and eye appeal. Exploit this in your pastries.
Ingredient synergy
Assemble a "dream team." Healthy ingredients often have synergistic effects, such as better nutrient absorption. Pair nuts with dried fruits; whole grains with nuts; dark chocolate with fruit.
Dark chocolate
Did someone say dark chocolate? Yes, it contains antioxidants and can be part of healthful desserts, in moderation. Dark chocolate with over 67 percent cacao provides the most benefit.
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