Healthy Dessert Recipes | Healthy Family Project

Dark Chocolate Avocado Brownies

Christine Pittman — Sat, 10 May 2025 23:33:00 +0000

These brownies are made with rich dark chocolate, creamy avocado, and whole wheat flour. This recipe is dairy-free. The only thing you’ll taste is rich, chocolatey goodness!

Who says rich, chocolatey brownies can’t be a better-for-you dessert? We swap the oil and butter in traditional recipes with avocado for less saturated fat. You won’t even be able to taste the difference!

Nutrition Tip: Adding avocado to your plate ensures that you are receiving fat-soluble vitamins A, E, and K, as well as healthy monounsaturated fat that helps the body absorb these vitamins.

It’s no secret that many people in the United States are avocado-obsessed. We’ll put it on toast, in our smoothies, and even in our guacamole. But have you ever thought about putting avocado in your brownies? We know, it sounds a little crazy. But trust us, these Dark Chocolate Avocado Brownies are absolutely delicious.

These brownies are made with rich dark chocolate, creamy avocado, and whole wheat flour. They’re also dairy-free, so they’re perfect for many folks with food allergies or sensitivities. And don’t worry, you won’t be able to taste the avocado at all. The only thing you’ll taste is rich, chocolatey goodness.

Avocado? In Desserts?

The avocado is a fruit that is often consumed in savory dishes, but it is actually really tasty when used in sweet dishes! Here are three reasons why avocado is good in desserts:

1. The creaminess of avocado makes it a great addition to smoothies and ice cream.

2. Avocado adds a unique flavor to desserts that you can’t get from other ingredients.

3. Avocados are a healthy source of fats, which can help you feel satisfied after eating dessert.

Desserts Can Be Made Healthier

We all love dessert, but sometimes they can be packed full of sugar and unhealthy ingredients. Here are a few tips on how to make your desserts a little healthier without sacrificing taste.

1. Cut back on the sugar. Sugar is often the main ingredient in desserts, so cutting back on it can make a big difference. Try using natural sweeteners like honey or stevia instead.

2. Use healthier ingredients. Instead of processed flour, use whole wheat flour or almond meal. Use fruit instead of sugary syrups to top your desserts.

3. Get creative with portion control. Don’t feel like you have to eat a huge slice of cake or pie. Serve smaller portions or make mini versions of your favorite desserts.

Storage Dark Chocolate Avocado Brownies Tips

Assuming you store them in an airtight container at room temperature, these Dark Chocolate Avocado Brownies will last about three or four days. If you pop them in the fridge, they’ll last closer to 1 week. But let’s be honest – they probably won’t last that long because they’re just too darn delicious.

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Dark Chocolate Avocado Brownies

Course Desserts

Keyword avocado, brownies, dessert

Prep Time 10

Cook Time 30

Total Time 40

Servings brownies

Calories 215kcal

Author Christine Pittman

Ingredients

4 large eggs
1 cup sugar
8 ounces dark chocolate chips
1/2 cup dark cocoa powder
1/4 teaspoon salt
1 teaspoon vanilla extract
1/2 cup whole wheat flour
2 avocados

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Instructions

Preheat oven to 350°F. Line an 8×8-inch cake pan with parchment paper and spray with cooking spray. Set aside.
Beat eggs and sugar with electric mixer at medium speed until bubbly and fluffy.
Place chocolate chips in microwave-safe bowl and microwave on HIGH in 15 seconds increments, stirring in between, until melted.
With mixer running, add chocolate to egg mixture. Fold in cocoa, salt, vanilla and flour.
Mash avocados in separate bowl until very smooth. Add to batter and mix well.
Pour batter into prepared pan and bake 30 minutes, or until toothpick is inserted in center and comes out clean.
Let cool before slicing.

Nutrition

More recipes to try:

Chocolate Avocado Mousse

Double Chocolate Black Bean Brownies

The post Dark Chocolate Avocado Brownies appeared first on Healthy Family Project.

Easter Peep Kabobs

Andrea Wiggins — Wed, 16 Apr 2025 15:25:44 +0000

Easter is here! Let’s get festive with some “fruity Easter snack wands“! Grab your top choices, and discover how to build healthier snacks like these flavorful Peep Kabobs for this fun celebration.

Let’s talk about Easter treats. If you are like most parents, you are balancing egg hunts, school events, basket building, and probably a few last-minute grocery runs. Then you realize you need to bring a fun snack to the party or contribute something to brunch. And just like that, you’re deep in the internet looking at multi-layered cakes or bunny-shaped treats that require piping skills you definitely do not have.

Let’s skip all that. What if you could make something that looks festive, feels special, gets your kids involved, and takes less than fifteen minutes to put together? That is exactly why we love Peep Kabobs.

These bright and cheerful treats are made with just a few fresh fruits and marshmallow Peeps. They are colorful, fun to make, and even better to eat. My kids call them “Easter snack wands,” and honestly, they are not wrong. They feel magical.

The best part? You do not need to bake, melt, chill, or mix anything. Just grab your fruit, open a pack of Peeps, and start stacking. These are perfect for classroom parties, Easter brunches, or just a fun afternoon activity at home.

My six year old was in charge of stacking the fruit while I handled the cutting, and she loved creating her own color patterns. This is one of those snacks where kids can really take the lead. No precision required. And because it includes fruit, it balances out some of the extra sweets that tend to show up this time of year.

Easter Peep Kabobs Ingredients

Here is what you need to make them.

Pink marshmallow Peeps
Fresh strawberries, halved
Kiwi slices
Pineapple chunks
Red grapes
Blueberries
Wooden kabob sticks or reusable skewers

The ingredient list is simple; you can mix and match based on what your family enjoys or what you have on hand. If you do not have kiwi, swap in melon or banana slices. The fun is in the variety and the color.

These kabobs hold up well and can be made just a few hours in advance. If you are planning to use fruit that browns quickly like banana or apple, save that step until right before serving or toss those slices in a little lemon juice to slow the browning.

If you want to add a little extra fun, serve them with a side of yogurt for dipping, or drizzle them with chocolate. But honestly, they are festive and flavorful all on their own.

Peep Kabobs A Great Easter Snack

I love that these kabobs are just as much about the experience of making them as they are about eating them. It turns snack time into an activity, gives kids some independence in the kitchen, and sneaks in fresh fruit without any complaints. Total parent win.

So if you are looking for something simple, festive, and a little bit magical this Easter, Peep Kabobs are the answer. Easy to make, fun for kids, and no baking required. That is what we call a holiday win.

Learn more Easter tips and how to build a healthier Easter Basket!

Easter Peep Kabobs

Let's get festive with some "fruity Easter snack wands"! Grab your top choices, and discover how to build healthier snacks like these flavorful Peep Kabobs for this fun celebration.

Course Snacks

Cuisine American

Keyword easter, healthy snack

Prep Time 10

Total Time 15

Servings servings

Calories 63kcal

Ingredients

10 piece Pink marshmallow Peeps
8 Strawberries halved
1 Kiwi slices
6 slices Pineapple chunks
10 Red grapes
12 Blueberries
6 Wooden kabob sticks or reusable skewers

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Instructions

Give all the fruit a quick rinse and pat dry.
Slice up the strawberries and kiwi, and chop the pineapple into bite-sized chunks.
Set everything out in bowls along with the Peeps and skewers.
Let the kids start building their kabobs with whatever combo they like.
Mix it up with colorful patterns or go totally freestyle.
Enjoy right away or pop them in the fridge until it’s party time.

Nutrition

The post Easter Peep Kabobs appeared first on Healthy Family Project.

Stone Fruit Yogurt Parfaits with Blueberries

Amanda Keefer — Mon, 31 Mar 2025 12:00:00 +0000

Craving something fresh and fruity? Learn how to make a beautiful Blueberry Yogurt Parfait layered with creamy yogurt, sweet berries & crunchy granola. Get this delicious recipe!

Start your day with sunshine in a glass! This Vibrant Blueberry Yogurt Parfait isn’t just beautiful; it’s a powerhouse of nutritious ingredients and delicious flavor combinations. We layer creamy, protein-packed yogurt with sweet blueberries bursting with antioxidants, finished with a satisfyingly crunchy topping.

There’s nothing better than ripe stone fruit in the summer! Stock up on peaches and nectarines when your local grocery store has them in stock and make these delicious stone fruit parfaits for a delicious breakfast or dessert!

Nutrition Tip: Ever wondered what makes Greek yogurt different? The liquid whey is strained off during processing, which makes it thicker, a bit lower in natural sugar, and higher in protein than regular yogurt.

Commonly Asked Questions About Our Stone Fruit Yogurt Parfaits with Blueberries

What fruits are used in the Stone Fruit Yogurt Parfaits?
The recipe uses peaches, nectarines, and blueberries.

What type of yogurt is best for this Stone Fruit Yogurt Parfaits with Blueberries recipe?
The recipe uses plain Greek yogurt.

If you prefer to assemble this parfait ahead of time, we suggest storing it in the refrigerator, but it’s best to add the granola just before serving to maintain crunchiness.

Enjoy this delicious and nutritious combination immediately for the best texture! Feel free to swap blueberries for other berries or add banana slices. It’s a healthy, flavorful boost anytime.

Stone Fruit Yogurt Parfaits with Blueberries

Stock up on peaches and nectarines when your local grocery store has them in stock and make these delicious stone fruit parfaits for a flavorful breakfast or dessert!

Course Breakfast & Brunch

Prep Time 10

Total Time 10

Servings

Calories 179kcal

Author Amber Gray

Ingredients

2 cups plain Greek yogurt
1 peach chopped
1 ripe nectarine chopped
1 cup blueberries
1 cup granola

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Instructions

Evenly divide yogurt into 4 bowls. Top with peaches, nectarines, blueberries and granola.

Nutrition

The post Stone Fruit Yogurt Parfaits with Blueberries appeared first on Healthy Family Project.

Easy Chocolate Strawberry Hand Pies

Amanda Keefer — Fri, 27 Dec 2024 12:00:00 +0000

If you are craving a sweet and easy dessert recipe, we have these easy Chocolate Strawberry Hand Pies that can be prepped in just 20 minutes and are delicious! They are filled with fresh strawberries and a little chocolate. No one in the family will be able to turn these down.

If you are a fan of easy, delicious, personal sized desserts, these Chocolate Strawberry Hand Pies are just for you! Not only are they absolutely amazing, they are cute, and made with only six ingredients. These little strawberry pies are perfect for Valentine’s Day, during strawberry season, or really anytime you want to make a sweet treat for your loved ones.

This easy dessert recipe uses just 6 simple ingredients and is ready-to-eat in 45 minutes. Kids will love helping in the kitchen with this yummy dessert, once you have the strawberries prepped, they can stuff the dough with them! Using store-bought refrigerated pie crusts makes these delicious, perfectly-portioned desserts a breeze. You can also sub in your favorite homemade pie crust if you prefer, but some days…ok, most days…I like to go the easy route when I can. I am all about saving time when possible!

Key Ingredients in Chocolate Strawberry Hand Pies

Fresh strawberries
Chocolate chips
Pie crust

You will also need some pantry staples; sugar, cornstarch, and an egg.

How to make these Easy Chocolate Strawberry Hand Pies

First start by preheating the oven to 375F. Then wash and prep the strawberries and finely dice them.

Next mix the strawberries, sugar, and cornstarch in a large bowl and set aside.

Then roll the pie dough out on lightly-floured surface. Use a small bowl or glass (about 3½ inches in diameter) to cut out 20 rounds. Reroll scraps as necessary.

Place the 10 dough circles on a parchment-lined baking sheet. Fill the center with strawberries and chocolate chips. Wet the edges of the dough with water. Top with the second dough circle and press the edges firmly to seal or use a fork to seal edges. Brush with egg whites.

Then bake the hand pies for about 15-20 minutes or until golden brown. Let cool before serving and enjoy!

Can you refrigerate leftover hand pies?

Absolutely! Store them in an airtight container for up to 2 days. You may want to pop them in the oven for a few minutes to warm them up and give the crust that crispy texture again.

Can you freeze these dessert hand pies?

Yes! If you have leftovers, I recommend wrapping them individually and then add them to a ziplock bag. They will keep in the freezer for up to 3 months.
If you would like to prep these hand pies ahead of time so that you can just grab them from the freezer and bake so you have an easy dessert ready-to-go, you can do that too! I recommend prepping the hand pies as directed, but stop when it says bake! Pop the hand pies in the freezer (on parchment paper on the baking sheet) for a few hours, then wrap them individually, put them in a ziplock and store in the freezer for up to 3 months. Then, when you are ready to enjoy some chocolate strawberry amazingness, all you have to do is take one (or several) from the freezer, allow them to thaw and bake as directed.

Nutrition Tip: Young kids can get all the immune-boosting vitamin C they need in a day with just three medium strawberries!

Can you use different fruit?

Sure can! We love using fresh fruit that’s in season when making dessert hand pies, feel free to experiment! And don’t forget to come back and let us know your favorite combination.

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Strawberry Hand Pies with Chocolate

Filled with fresh strawberries and a little chocolate, the whole family will love this easy dessert recipe.

Course Desserts

Cuisine American

Keyword chocolate, chocolate milk, desserts, healthy desserts, strawberry

Prep Time 20

Cook Time 25

Total Time 45

Servings servings

Calories 128kcal

Author Amber Gray

Cost $5

Ingredients

1 package refrigerated pie crust dough
2 cups finely chopped Wish Farms® strawberries
3 tablespoons sugar
1 tablespoon cornstarch
1/4 cup mini chocolate chips
1 large egg white beaten

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Instructions

Preheat oven to 375F.
Mix strawberries, sugar and cornstarch in large bowl. Set aside.
Roll dough out on lightly-floured surface. Use small bowl or glass (about 3½ inches in diameter) to cut out 20 rounds. Reroll scraps as necessary.
Place 10 dough circles on parchment-lined baking sheet. Fill center with strawberries and chocolate chips. Wet rim of dough with water. Top with second dough circle and press edges firmly to seal or use a fork to seal edges. Brush with egg whites.
Bake 15-20 minutes or until golden brown. Let cool before serving.

Video

Nutrition

More recipes to try:

The post Easy Chocolate Strawberry Hand Pies appeared first on Healthy Family Project.

Mini Apple Pies: The Perfect Personal-Sized Dessert

Julie Lopez, RD — Fri, 22 Nov 2024 18:04:34 +0000

“When life gives you Kanzi apples, Make mini pies!” Kanzi apples might not be the first variety you think of for apple pies, but their unique mix of sweetness and tanginess makes them an unexpectedly delicious choice!

As a registered dietitian, I love creating recipes that are not only fun and delicious but also pack a punch when it comes to nutrition. It’s all about finding that perfect balance between flavor and wholesome goodness!

That’s why I’m excited to share my go-to mini apple pie recipe with you, featuring the perfectly sweet and tangy Kanzi apples! These little pies are easy to make and packed with flavor, thanks to the crisp texture of Kanzi apples.

But that’s not all—be sure to check out the fun video where my friends and I put Kanzi apples to the test with a taste test! Spoiler alert: the results were deliciously unanimous.

Ready to bake? Let’s get started!

Why Kanzi Apples?

Let me start by saying—Kanzi apples are a game-changer for classic apple desserts! Their crisp texture and perfect balance of sweet and tart flavors bring a whole new level of deliciousness to every bite. Trust me, once you try them, you’ll never go back!

Kanzi apples are a delicious blend of two favorites—juicy Gala and flavorful Braeburn—which gives them a uniquely complex taste that pairs perfectly with warm spices like cinnamon and brown sugar in apple pie recipes. And the best part? They’re packed with antioxidants, fiber, and vitamin C, so your mini apple pies aren’t just irresistibly tasty—they’ve got a healthy twist too!

Goodbye, mushy apple pies! Kanzi apples hold their shape like a pro, so your pies come out perfectly textured every time. Plus, they’re naturally high in fiber and antioxidants, adding a little extra goodness to your dessert.

As a mom and dietitian, I’m all about finding ways to fuel your body and satisfy your taste buds every day. These mini apple pies are the perfect balance of both! They’re portioned just right, so you can indulge without overdoing it, plus they taste amazing. I had a blast experimenting with Kanzi apples to create this recipe. I have a feeling these pies are about to become your new favorite treat!

Kanzi apples make a difference

And now, here is my apple pie taste test video! We have as much fun as the vibe you get from seeing this thumbnail image. After preparing two apple pies—one featuring Kanzi Apples and the other with an alternate apple choice—I invited tasters to pick their favorite. Watch the video to discover their reviews!

The verdict? Kanzi Apple Pie wins every time, proving that the right apple makes all the difference!

Feel great about making this recipe! Not only are you creating something delicious, but you’re also supporting a cause. This post, along with others that feature our amazing brand partners, helps fund donations to Feeding America food banks. In 2023, an estimated 47 million people—about 1 in 7 Americans—faced food insecurity, according to Feeding America. Healthy Family Project has provided 22 million meals through our partnerships since 2014. Your visit helps sustain these donations, and we truly appreciate your support!

Mini Apple Pies

Try this quick and easy recipe to make these mini apple pies. They’re perfect for portion control and a great snack or dessert you can grab and enjoy anytime!

Course Desserts

Keyword apple desserts, apple recipes, registered dietitian approved

Servings

Calories 315kcal

Ingredients

2 rolls of prepared pie crust at room temperature
4 Kanzi apples peeled and diced small
1 cup light brown sugar
1 1/2 teaspoon vanilla extract
1 tablespoon lemon juice
2 tablespoons all-purpose flour
1/8 teaspoon salt
3 tablespoons unsalted butter melted, divided
1/2 teaspoon cinnamon

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Instructions

Preheat oven to 375 degrees F.
Prepare the pie crusts. Use a biscuit cutter to cut out 10 circles from each roll of pie crust. Knead and roll out the remaining dough, if needing to cut more circles. Then roll out 10 of the dough circles increasing their size by 1/3. Place these circles of dough in the small foil pie tin, lightly pressing the dough up the sides to adhere to the pan. Set the remaining dough circles aside, you will use these for the tops of the pies.
Place diced Kanzi apples in a medium bowl. Add the brown sugar, vanilla, lemon juice, flour, salt, 2 tablespoons of melted butter, and the cinnamon. Stir to mix.
Divide the apple filling between the 10 pie crusts. Then place the remaining circles of dough on top of the pies, and use a fork or press down with your fingers to seal the pie crust in place.
Using a sharp knife, make 4 small slashes on the top to vent air.
Bake the pies for 25 minutes. Then remove from the oven and brush with 1 tablespoon of melted butter. Return the pies to the oven for 10 minutes letting them become golden brown. You can serve the pies warm or at room temperature.

Nutrition

The post Mini Apple Pies: The Perfect Personal-Sized Dessert appeared first on Healthy Family Project.

Chocolate Date Bark

Andrea Wiggins — Fri, 15 Nov 2024 22:19:30 +0000

Sleigh the season with this quick and Guilt-Free Date Bark recipe! These easy-to-make bars contain natural sweetness from dates and other wholesome ingredients.

The perfect sweet treat for kids and adults alike, these Date Barks are a healthier alternative to traditional desserts and snacks.

The holidays are coming, and let’s be honest, things are about to get wild. Between decorating the Christmas tree, wrapping gifts, avoiding a complete meltdown over who moved the Elf on the Shelf last, and ensuring everyone eats something that’s not sugar cookies, the struggle is real. But what if I told you there’s a delicious, no-fuss treat you can whip up in just minutes that’s actually (wait for it…) healthy? Yes, Date Barks!

You heard me, Date Bark! Think of it as the classier, adult cousin of those chocolate-covered peanut butter bars we all love, but with a wholesome twist. This recipe brings together gooey dates, creamy peanut butter, crunchy peanuts, and dark chocolate for a sweet treat or snack that tastes sinful without any of the actual sins. Oh, and did I mention you can make it in just ten minutes with only six ingredients? Yeah, it’s a holiday miracle!

Why Date Bark is the Ultimate Holiday Hack?

The holiday season is notorious for the endless parade of sugary, high-calorie treats that somehow sneak their way onto every plate. From gingerbread men to peppermint bark, the sugary temptations are endless. And while there’s nothing wrong with indulging (you deserve it!), it’s nice to have a treat in the mix that’s a little less Santa-belly and a little more fitness-inclined. This Date Bark satisfies your sweet tooth without the post-sugar crash.

Plus, it’s packed with fiber and natural sweetness from dates, which means it’s not only delicious but also gives you that satisfying energy boost when you need it most – like when assembling last-minute toys at 2 a.m. (just me?).

Let’s Break Down the Date Bark Magic

First things first: let’s talk about ingredients. The magic of Date Bark lies in its simplicity. Here’s what you’ll need:

Ingredients:

10-12 Pitted Dates
2 tbsp. peanut butter
2 tbsp. chopped peanuts
1/2 cup dark chocolate chips
1 tsp. coconut oil
Flaky sea salt

It’s almost embarrassing how easy this list is. All pantry staples! No obscure, fancy ingredients that require a three-hour scavenger hunt through the organic aisle. Now, let’s talk about some situations where Date Bark could just save your holiday season.

“Mom, I’m Hungry!” Moments

Kids seem to have an uncanny knack for getting hungry at the most inconvenient times, like right in the middle of wrapping presents or untangling an endless strand of holiday lights. With Date Bark on hand, you’ve got a quick, grab-and-go snack that’ll hold them over without sending them into a candy cane-fueled frenzy.

Dates are rich in fiber and natural sugars, giving them a slow-release energy that keeps the kids (and you!) feeling full and satisfied without the crash. Plus, the protein from peanuts and healthy fats from coconut oil make it even more satisfying.

Perfect for Holiday Parties (and That Last-Minute Invite)

The holidays are full of parties and gatherings, and sometimes we get invited last minute. Or maybe, like many of us, you procrastinate on making something for the potluck until the very last minute. Date Bark is your secret weapon here. Not only does it come together in a flash, but it also looks and tastes like you put in way more effort than you actually did. Just layer, freeze, chop, and boom – a gourmet-looking treat is ready to go.

Midnight Snack for Santa (or You)

Alright, let’s be real here – we are Santa, right? So, after assembling toys, stuffing stockings, and ensuring the house is prepped for Christmas morning, we deserve a little treat. Date Bark is the perfect midnight snack. It’s indulgent without being overly sweet and a nice reward for all the holiday hustle. And, if Santa (a.k.a. you) needs a little pick-me-up to finish the last-minute holiday tasks, the natural sugars from Medjool dates will help you power through without the dreaded sugar crash.

A Guilt-Free Indulgence Among Holiday Treats

When January 1st rolls around and we all start thinking about New Year’s resolutions, Date Bark won’t be one of those “Why did I eat that?” regrets. With its blend of natural ingredients and wholesome sweetness, it’s the kind of holiday indulgence you don’t have to feel guilty about.

Fun Ideas for Date Bark Customization

Feeling a bit creative? Date Bark is the perfect canvas for experimenting with flavors. Here are a few twists to try if you want to change things up:

Almond Joy-Inspired – Swap out peanut butter for almond butter, use chopped almonds instead of peanuts, and sprinkle some shredded coconut on top.
Salted Caramel – Add a drizzle of caramel sauce before freezing and sprinkle with a touch more sea salt. Think of it as a sophisticated, chewy take on salted caramel chocolate.
Peppermint Twist – Crushed peppermint candies on top give a festive touch. It’s like a peppermint bark but better!
Nut-Free Option – Allergic to peanuts? No problem. Use sunflower seed butter and skip the chopped peanuts. Still delicious and safe for those with nut allergies. You can take a look at our oatmeal date bar recipe.
Extra Dark Delight

Chocolate Date Barks

Date bark is an easy no-bake recipe. It brings together gooey Medjool dates, creamy peanut butter, crunchy peanuts, and dark chocolate for a sweet treat.

Course 30 Minutes or Less, Dessert, Snacks

Keyword snacks

Prep Time 10

Cook Time 10

Calories 486kcal

Equipment

Parchment Paper
1 baking sheet or large cutting board
1 microwave-safe bowl
Freezer

Ingredients

10-12 Pitted Dates
2 tbsp of peanut butter
2 tbsp of chopped peanuts
1/2 cup dark chocolate chips
1 tsp of coconut oil
flaky sea salt

Get Recipe Ingredients

Instructions

Line a small baking sheet with parchment paper. Press split dates into a rectangle, overlapping them slightly.
10-12 Pitted Dates
Drizzle and spread peanut butter on top. Sprinkle with some chopped peanuts.
2 tbsp of peanut butter, 2 tbsp of chopped peanuts
Melt the chocolate with coconut oil by using a microwave-safe bowl. Heat in 15-20 second increments, depending on your microwave. Then drizzle and spread it over the dates.
1/2 cup dark chocolate chips, 1 tsp of coconut oil
Sprinkle with flaky sea salt.
Freeze for 10-15 minutes until set.
Chop into pieces and enjoy.
Store in fridge or freezer. Let thaw a few minutes if frozen before eating.

Nutrition

The post Chocolate Date Bark appeared first on Healthy Family Project.

No-Bake Mandarin Tarts

Tracy Shaw — Wed, 24 Jul 2024 11:41:24 +0000

Enjoy these no-bake mandarin tarts made with sweet, refreshing mandarin oranges. Ready in just an hour, they are perfect for busy back-to-school mornings or as a healthy after-school snack. Easy to prep with simple ingredients, these tarts are sure to be a hit with your family! The 2024 Back To School Campaign has raised $12,000 for the Foundation For F resh Produce to support children’s accessibility to fresh fruits and vegetables thanks to our amazing partners, like Bee Sweet Citrus.

You are going to love these no bake mandarin tarts! You can prep them in just ten minutes, and they will be ready for serving in about an hour. They are perfect for busy back to school mornings or as a healthy after-school snack.

Making these mandarin no bake tarts is really easy and only takes a few simple ingredients. For the crust you will need some graham crackers and butter. Crush up those graham crackers, melt the butter and then simply mix them together, and then press them into the bottom of a mini muffin pan, if you mini tart pan, use that. Put your crusts in the refrigerator to harden while you make the filling.

Now it’s time to make the filling for these creamy and delicious tarts. Take your non-fat Greek yogurt, vanilla extract and your honey or maple syrup and mix it together. Spoon this mixture into your mini tartlet crusts. Freeze for at least an hour so that they set completely then top them with Bee Sweet Citrus mandarin segments. This is a treat that your kids are sure to love and they can even enjoy them on the go! Perfect for breakfast, after school or even dessert! And they are super easy to make…don’t forget to get the kiddos involved in the kitchen to help make these!

A quote from the grower

As a family-owned and operated company, Bee Sweet Citrus understands the importance of providing families with fresh, delicious citrus year-round! Located in the heart of California’s Central Valley, our team grows, packs, and ships approximately ten different citrus varieties throughout the year, utilizing state-of-the-art technology and the latest advancements in social and environmental sustainability.

As families prioritize healthy eating in their meal decisions, we encourage them to look to our product line for new and familiar citrus varieties!

Health Benefits of Mandarin Oranges

Not only are mandarin oranges delicious, but they are good for you too. Mandarins contain a lot of vitamin C which is a key component of keeping your immune system healthy. Boosting your immune system, especially during the back to school season is important. They also contain a lot of dietary fiber and antioxidants, and have more copper than most fruits. Copper is an important mineral because it helps your body absorb iron and transports oxygen to your tissues.

According to registered dietitian and chef, Julie Lopez, mandarins are packed with essential vitamins and minerals. They are rich in vitamin C, which boosts the immune system, and contain dietary fiber, promoting digestive health. Including mandarins in your diet can support heart health, enhance skin vitality, and provide a delicious snack option for all ages.

Mandarin oranges are tasty and nutritious all on their own, but they can also be used to create deliciousness too! Besides our simply delicious No Bake Mandarin Tarts here are some more ways that you can use mandarins in your kitchen!

Healthy Yogurt Parfait with Mandarins

The whole family is going to love these healthy yogurt parfaits with mandarins! They are so easy to make, you can even let the kids do it, and they taste even better the next day so make them the night before you plan to serve them!

All you need for this amazing breakfast are some Bee Sweet mandarins, peeled and sectioned, Greek yogurt, and your favorite crunchy granola. Place your granola in between layers of yogurt and top it with mandarin sections and a little zest from the peel for garnish. Beautiful, tasty, and good for you too!

Immunity Boosting Citrus Grazing Board

Back to School season is the perfect time to whip up one of these immunity boosting citrus grazing boards. Bee Sweet offers a variety of amazing citrus fruits that you can include on your board like blood oranges, Cara Cara oranges, and of course sweet mandarins. Pair these citrus fruits with dark chocolate, fennel, nuts, brie and feta cheese, almonds, crackers, and more.

Southwest Quiche Muffins Bento Box

When you are looking for a unique back to school lunch that the kids will love, try this breakfast themed southwestern quiche muffins bento box. The quiche muffins are perfect for meal prep and you can serve them for breakfast or in lunches all week long. To complete your bento box add some Greek yogurt with kiwis, and some Bee Sweet mandarin sections for a nutritious and delicious lunch!

Easy Fruit Bagels with Cream Cheese

These easy fruit bagels with cream cheese are a delicious and easy breakfast, lunch, or after-school snack! The kids can make them themselves and you can include all of their favorite fruits and veggies too. Don’t forget the Bee Sweet mandarins to put on top of these fruit bagels.

We all know that back to school season is NOT just about the kids. It’s about mom’s too, having to transition back into schedules, lunches, and healthy dinners can be a big adjustment after the relaxed days of summer fun. That’s where the mom’s back to school survival kit comes in handy!

Mom’s Back to School Survival Kit

This survival kit is simple to put together and it’s great to just keep in the car so you can have easy access to what you need when you need it. The kit contains lots of helpful items like grab and go snacks, including some immune boosting and energizing Bee Sweet mandarins, antibacterial wipes, lip balm, and a portable charger for all of the electronics we carry around these days! You will also find some great tips for keeping yourself and your family healthy as you transition to the busy back to school season.

Back to School Meal Prep

We already mentioned that part of transitioning into back to school season is having nutritious meals planned for breakfast, lunch, and dinner. If meal prep is something you haven’t tried before you should give it a chance. It’s really not hard, and it can help to save you time and money, and reduce food waste! This free printable meal planner, along with some helpful tips can get you started on your meal prep journey!

Alright, let’s get back to those yummy Mandarin No Bake Tarts shall we? Prepped in under 10 minutes and ready to enjoy in about an hour, we promise that these will be a staple in your house!

Mandarin Orange No-Bake Tarts

These Mandarin Orange No-Bake Tarts are perfect for the busy back-to-school season. With a simple graham cracker crust and a creamy Greek yogurt filling lightly sweetened, these tarts are a healthy and delicious treat. Topped with juicy mandarin segments, they’re refreshing and easy to make ahead. Ideal for a quick breakfast or after-school snack, these mini tarts are sure to be a hit with kids and parents alike!

Course Breakfast, Breakfast & Brunch, Snacks

Cuisine American

Keyword back to school, desserts, easy snack, healthier desserts, healthy snack, healthy snacks, mandarins

Prep Time 10

Freezer Time 1

Servings

Calories 34kcal

Author Andrea Wiggins

Ingredients

1 cup graham cracker crumbs approx 2 full sleeves
2 tablespoons butter
1 cup plain non fat Greek yogurt
1 teaspoon vanilla extract
2 tablespoons honey or maple syrup
4 mandarin oranges peeled and in segments

Get Recipe Ingredients

Instructions

Mix the graham cracker crumbs with the melted butter in a bowl.
Press the mixture into the bottom of individual mini tart pans or a mini muffin tin.
Refrigerate the crusts to set while preparing the filling.
Combine the Greek yogurt with honey or maple syrup in a bowl. Mix well.
Spoon the yogurt mixture into the chilled crusts.
Chill the tarts in the freezer for at least 1 hour.
Top with mandarin segments.

Nutrition

Now you have some tasty recipes for how to use mandarins in your kitchen. Make sure that you also keep some around along with other healthy fruits and vegetables for after school snacks, lunch boxes, and grab and go breakfast options!

How do you #PowerYourLunchbox? Show us your healthy lunchboxes on Instagram using #PowerYourLunchbox.

Get all our Back To School Tips

Looking for more lunchbox solutions?

The post No-Bake Mandarin Tarts appeared first on Healthy Family Project.

Cranberry Cupcakes with Cream Cheese Frosting

Amanda Keefer — Mon, 06 May 2024 12:00:00 +0000

Enjoy a new spin on cupcakes with this lightened-up cranberry cupcake recipe! It’s made with canned cranberry sauce and topped with a cranberry cream cheese frosting for a sweet dessert. Perfect for Mother’s Day, holiday celebrations, birthday parties, and more…

I have to admit, I’m not the biggest fan of cupcakes. My sweet tooth tends to lean more dark chocolate than cake and frosting. So, when our friends at US Cranberries reached out about doing a cranberry cupcake, I knew I was going to need some taste-testers to help me out.

Luckily, our team is always ready to try a new dish! After a couple of rounds getting the recipe just right, the team bit in and their eyes lit up – BINGO! We had it.

What makes these cupcakes special?

First, their light, fluffy and super moist thanks to the cranberry sauce. I could eat them just as they are without the cream cheese frosting. There would be no complaints on these for breakfast as a “muffin.”

Second, I love that they have a balanced sweetness. They’ve got a little, but not hit-you-in-the-face sugar sweetness that you often get with boxes or store-bought cupcakes. The average store-bought cupcake can pack around 27g of sugar! This recipe contains 11g with over half of that coming from natural sources like cranberries.

Third, I’m a sucker for cream cheese frosting and love the addition of cranberry sauce to add some flavor and turn it into a pretty pink color with no food coloring needed.

Cranberry Cupcakes Key Ingredients

The ingredients needed for these cupcakes are pretty standard, most of these items you can probably find in your pantry already. Here are a few things to keep in mind with this recipe:

Flour: This recipe called for standard all-purpose flour. I didn’t test these using a different type of flour, so I can’t guarantee that a gluten-free flour would give you the same fluffy texture.
Canned cranberry sauce: I used “whole cranberry sauce” but any type would do. Or if you have leftover cranberry sauce from a holiday celebration, that works too!
Honey: You could also swap for maple syrup (for a slightly different flavor) or agave nectar
Cream Cheese: Make sure to set this out a few hours before making the frosting so it has time to soften. It’ll make a huge difference in how easy it blends!

How many cupcakes does this recipe make?

This recipe made 16 cupcakes when I tested it at home. However, I made them at a friends house and it made 12. I think her muffin tin was slightly larger than mine. Maybe one was a “standard” size and the other wasn’t? Either way, be prepared for this recipe to make 12-16 cupcakes, depending on the side of your pan.

Cupcake Decorating Tips

Wanting to make your cupcakes look like they’re fresh from a cupcake shop? Go for it! Here are some tips.

Use a Piping Bag

Fill a piping bag with your frosting for that professional frosting look. Since the frosting does contain cranberry pieces, I’d use a tip with a larger opening so it doesn’t get clogged

Top with Sugared Cranberries

Give these cupcakes some added flair by topping with a sugared cranberry! Here’s how to make them:

Thaw frozen cranberries in water or small bowl at room temperature.
Toss in a little sugar until coated.
Add to your cupcakes!

Commonly Asked Questions About Our Cranberry Cupcakes with Cream Cheese Frosting

Q: What are the main ingredients in Cranberry Cupcakes?
A: The main ingredients in Cranberry Cupcakes are all-purpose flour, baking powder, baking soda, salt, eggs, canned cranberry sauce, melted butter, honey, vanilla, and cream cheese for the frosting.

Q: How many cupcakes does the Cranberry Cupcake recipe make?
A: The Cranberry Cupcake recipe makes 12-16 cupcakes depending on the size of your muffin tin.

Q: Does the cream cheese frosting need to be refrigerated?
A: Yes, any leftovers of the Cranberry Cupcakes with cream cheese frosting should be refrigerated. Let it warm up to room temperature before eating again.

Q: What makes these cupcakes a lighter dessert?
A: These cupcakes use healthier ingredients like Greek yogurt in the frosting and have less sugar than traditional cupcakes, with only 11g per serving.

Other Sweet, but Not Too Sweet Desserts to Try

Cranberry Cupcakes with Cream Cheese Frosting

Enjoy a new spin on cupcakes with this lightened-up cranberry cupcake recipe! It’s made with canned cranberry sauce and topped with a cranberry cream cheese frosting for a sweet, but not too sweet, dessert.

Course Desserts

Cuisine American

Keyword baking, cranberries, cranberry cupcakes, cupcakes, healthier desserts

Prep Time 20

Cook Time 20

Total Time 40

Servings

Calories 205kcal

Author Amanda Keefer

Equipment

Ingredients

Cupcakes

1¼ cups all-purpose flour
1 tsp. baking powder
½ tsp. baking soda
¼ tsp. salt
2 large eggs
1 cup canned cranberry sauce
½ cup unsalted butter melted
⅓ cup honey
1 tsp. vanilla extract

Frosting

8 oz. cream cheese softened
½ cup plain nonfat Greek yogurt
2 Tbsp. canned cranberry sauce
1 Tbsp. honey
1 tsp. vanilla extract

Get Recipe Ingredients

Instructions

Cupcakes
Preheat oven to 350F. Line muffin tin with paper liners or spray with nonstick cooking spray.
Whisk together flour, baking powder, baking soda and salt in large bowl.
In a separate bowl, beat eggs. Mix in cranberry sauce, butter, honey and vanilla.
Add wet ingredients to dry ingredients until just combined.
Fill muffin cups to about ¾ full. Bake 16-20 minutes, or until toothpick inserted in center comes out clean (ovens can vary, check at 16 minutes). Remove from oven and let cool 2-3 minutes before removing from muffin tin and letting cool on wire rack.
Frosting
Beat cream cheese, yogurt, cranberry sauce, honey and vanilla with an electric mixer until smooth.
Spread evenly on top of cooled cupcakes before serving.

Video

Notes

The recipe makes 12-16 cupcakes, depending on the size of your muffin tin.
Make sure to let your cream cheese soften at room temperature before making the frosting. This will make it much easier to mix.
Refrigerate leftover cupcakes. Take out of refrigerator and store at room temperature for an hour if you want them "warmed up" for eating.

Nutrition

The post Cranberry Cupcakes with Cream Cheese Frosting appeared first on Healthy Family Project.

Chocolate Yogurt Fruit Dip

Trish James — Sun, 04 Feb 2024 12:00:00 +0000

All you need is 4 simple ingredients – Greek yogurt, cocoa powder, honey, and vanilla extract – to make this simple, healthy, and delicious Chocolate Yogurt Fruit Dip! Grab some of your favorite fruit for dipping.

Looking for a sweet treat that you can feel good about eating? This Chocolate Yogurt Fruit Dip is so creamy and delicious. This yogurt dip makes the perfect after school snack, date night dessert, or even a treat for the holidays.

I know what you are thinking: A healthy chocolate dessert? Yes, it is possible. And yes, it still tastes great! This Chocolate Yogurt Fruit Dip is one of my family’s newest favorite snacks. We have been whipping up different fruit dips to help us get excited about snack time. It was made with strawberries, bananas, and other fresh fruit.

This healthy snack comes together quickly and easily with just a few ingredients. This dip is great to serve as a yummy dessert for Valentine’s Day or as an easy way to get some extra protein in at snack time. This treat is easy enough to let the kids help make it.

Ingredients for Chocolate Yogurt Fruit Dip

Greek yogurt
Cocoa powder
Honey
Vanilla extract
Fruit, for dipping (plus graham crackers, if you’d like)

We love this dip with strawberries and bananas for dipping. Apples, pineapple and cherries would also be delicious!

What we love about Greek Yogurt

Greek yogurt is a great addition to your diet as it contains many wonderful benefits for our bodies. It can improve bone health, digestive health, and even heart health. Greek yogurt is also rich in probiotics, aiding in gut health, and packed with protein to keep you fuller longer.

We prefer to buy plain Greek yogurt and sweeten it ourselves with a little honey for less added sugar. My family also prefers the taste of whole milk Greek yogurt (as opposed to nonfat or reduced-fat Greek yogurt).

Grab whatever Greek yogurt your family prefers! We definitely suggest Greek yogurt over regular yogurt though. It’s thicker and better for dipping.

Nutrition Tip: Chocolate Lovers, rejoice! Because cocoa is so rich in minerals and flavonoids, it can provide a wide range of health benefits. Some include balancing cholesterol levels, improving mood, supporting the heart, and reducing chronic fatigue.

How to Make This Creamy Chocolate Yogurt Dip

Mix together your ingredients until well mixed.
Taste and add more honey or cocoa powder as needed.
Serve with fruit for dipping!

This recipe can also be made in advance and stored in an airtight container in the refrigerator for up to 3 days. Go ahead and double or triple the recipe for yummy snacking for the weekend!

Make sure to Pin It!

Commonly asked questions about our Chocolate Yogurt Fruit Dip recipe

Q: How long does it take to make Chocolate Yogurt Fruit Dip?
A: It only takes about 5 minutes to make this easy chocolate yogurt fruit dip.

Q: What fruits go well with this dip?
A: Strawberries and bananas are recommended for dipping in this chocolate yogurt fruit dip. Other fruits like apples, pineapple, and cherries would also be good.

Q: Is Chocolate Yogurt Fruit Dip a healthy snack?
A: Yes, this chocolate yogurt fruit dip is a healthy snack option. It’s made with protein-rich Greek yogurt and natural sweeteners like honey.

Q: What makes this chocolate dip different from other chocolate dips?
A: This dip is healthier using Greek yogurt and natural sweeteners compared to dips made with heavy cream or processed sugars.

Let’s make and enjoy this delicious dip!

Chocolate Yogurt Fruit Dip

All you need is 4 simple ingredients to make this simple, healthy and delicious Chocolate Yogurt Fruit Dip! Grab some of your favorite fruit for dipping.

Course Snacks

Keyword chocolate, fruit dip, healthy snack, yogurt

Prep Time 5

Total Time 5

Servings servings

Calories 71kcal

Author Trish James

Ingredients

½ cup Greek yogurt
1 Tbsp. cocoa powder
1 Tbsp. honey
¼ tsp. vanilla extract

Get Recipe Ingredients

Instructions

Mix Greek yogurt, cocoa powder, honey and
vanilla in a bowl.
Serve with fruit for dipping.

Nutrition

Other Fruit Snack Ideas to Try:

The post Chocolate Yogurt Fruit Dip appeared first on Healthy Family Project.

Dark Chocolate Cherry Cookies

Tracy Shaw — Mon, 04 Dec 2023 09:15:00 +0000

Looking for a sweet treat that isn’t loaded with extra calories? These dark chocolate cherry cookies are easy to make and guaranteed to satisfy your sweet tooth.

I will be the first to admit that I have a serious sweet tooth. Seriously, I can reason with myself on eating a whole box of Girl Scout cookies in one afternoon. And because of that, I can’t keep a lot of store bought sweets in the house. That’s also why I like finding ways to make sweet treats with less fat and sugar. One of the perks of working here at Healthy Family Project is that we are all on that mission to create a healthier generation 🙂

Baking cookies, breads, cupcakes, cakes and all those other amazing desserts usually comes with butter, sugar, more butter and more sugar. Which is totally fine…in moderation. But, if you are like me, and have a hard time resisting that 2rd, 3rd, and 4th cookie, you will be happy to know that baking can be made healthier by incorporating smart ingredient choices and modifying preparation methods. Which I am going to share with you so you can have your cake (in this case….cookie) and eat it too!

Here are some ways to make your baking recipes a bit healthier:

Flour Options:
- Use whole wheat flour or other whole grain flours instead of refined white flour. They contain more fiber and nutrients.
- Experiment with almond flour, coconut flour, or oat flour for added nutrients and reduced carbohydrate content.
Sugar Substitutes:
- Replace some or all of the refined sugar with natural sweeteners like honey, maple syrup, or agave nectar. Keep in mind that these still contain calories, so use them in moderation.
- Use mashed bananas, unsweetened applesauce, or dates as natural sweeteners.
Healthy Fats:
- Opt for healthier fats like olive oil, coconut oil, or avocado oil instead of butter or shortening. These fats provide beneficial nutrients.
Add Nutrient-Rich Ingredients:
- Incorporate ingredients like nuts, seeds, dried fruits, and dark chocolate chips for added nutrients, antioxidants, and texture.
Reduce Added Fats:
- If a recipe calls for a lot of butter or oil, try using a smaller amount or replacing some with unsweetened applesauce or yogurt.
Portion Control:
- Make smaller portion sizes to control calorie intake. This is particularly helpful with high-calorie baked goods.
Incorporate Whole Ingredients:
- Use whole fruits, vegetables, and whole grains in your recipes. For example, you can add grated carrots or zucchini to breads or mashed sweetpotatoes to muffins. Avocado is also delish in brownies.
Use Egg Whites or Substitutes:
- Use egg whites or egg substitutes to reduce cholesterol and saturated fat content, while still providing structure to baked goods.
Limit Salt:
- Reduce the amount of salt in your recipes or consider omitting it entirely. Many baked goods can still taste great with less salt.
Mindful Toppings and Fillings:
- Choose healthier toppings like sliced almonds, shredded coconut, or fresh berries instead of sugary glazes or heavy creams.
Experiment with Recipe Modifications:
- Look for healthier versions of your favorite recipes or experiment with modifying existing recipes. This is also a great way to get kids involved in the kitchen; pick a recipe and work together to see what mindful swaps you can make.
Use Natural Flavors:
- Enhance the flavor of your sweet treats with natural ingredients like vanilla extract or citrus zest.

Not every baked good needs to be perfectly healthy, but these tips can help you create treats that are better for your overall well-being.

I added chia seeds to these dark chocolate cherry cookies (and a lot of other recipes actually!) because they don’t change the taste or texture of what you are making, but they definitely increase the nutritional value. Chia seeds are packed with essential nutrients like fiber, protein, omega-3 fatty acids, vitamins, and minerals.

I also used dark chocolate chips instead of milk chocolate. Dark chocolate contains high levels of antioxidants, particularly flavonoids and polyphenols. These compounds help combat oxidative stress and may contribute to reducing the risk of chronic diseases.

Baking at home allows you to have control over the ingredients and portion sizes, making it easier to create healthier versions of your favorite sweet treats.

Alright, let’s do some baking shall we?

Dark Chocolate Cherry Cookies

Made with less sugar and better-for-you ingredients, these cookies have all the flavor you'll love! Make a batch of our dark chocolate cherry cookies today!

Course Dessert, Desserts, Snack, Snacks

Cuisine American

Keyword 30 minute meals, baking, cherries, chocolate chip cookies, desserts, healthier desserts, healthy snacks, holidays

Prep Time 10

Cook Time 12

Servings

Calories 162kcal

Author Tracy Shaw

Equipment

1 Baking Sheet
1 Mixing Bowl

Ingredients

1 cup oats
1 cup whole wheat flour
3 tbsp cocoa powder
1 tsp baking soda
½ cup butter
½ cup sugar
2 eggs
½ tsp vanilla extract
1 cup dark chocolate chunks or chips
½ cup dried cherries
1 tbsp chia seeds

Get Recipe Ingredients

Instructions

In a large mixing bowl combine the oats, whole wheat flour, cocoa powder, and baking soda and whisk until combined. Set aside.
In a separate bowl combine the butter and sugar and beat until light and fluffy. Then add eggs one at a time and the almond extract and beat longer.
Then add the dry ingredients to the wet mixture and mix with a wooden spoon or spatula.
Fold in the dark chocolate chunks, dried cherries, and chia seeds.
Form balls and place onto a baking sheet(s).
Optional: add additional chocolate on top then slightly press the cookie down to flatten a bit.
Bake at 350℉ for about 10-12 minutes.

Notes

Feel free to substitute the dried cherries for any other dried fruit and add nuts if desired.

Adding nuts will change the nutritional value.

Nutrition

The post Dark Chocolate Cherry Cookies appeared first on Healthy Family Project.