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Nutrition » Healthy cheats

By Melissa Olivier

Its human nature to crave sweet foods, or want to reward yourself with something tasty after achieving a weight-loss goal. However, this doesn't mean that it has to be a calorie and fat laden cheat meal. But if this conjures up images of tasteless and bland diet desserts, then think again. Here are Fitness magazine's sweetest, tastiest healthy cheats.

HIGH PROTEIN CHOC-NUT BROWNIES

Ingredients
60g chocolate whey protein powder (or other suitable pure protein powder)

¾ cup oatmeal (Nature's Choice)

3 tbsp non-calorie sweetener 

3 tbsp unsweetened cocoa powder

Pinch of salt

2 egg whites

¾ cup unsweetened applesauce

3 tbsp natural peanut butter

2 tbsp water

1 tsp vanilla extract
Half cup chopped nuts (optional)

Directions:
Mix the ingredients together in a large bowl. Spray an 8×8” nonstick pan with cooking spray. Pour batter into pan. Bake at 350°F (180°C) for 18 minutes. Makes 9 brownies!

Tip: When baking, follow directions. When cooking, go by your own taste.

APPLE CRISP

A healthy twist on the full fat apple crumble - we're scrapping the cream and sugar and going low cal!

Ingredients:
Filling:
5 cups sliced peeled apples
2 tbsp sweetener
1 teaspoon lemon juice (fresh is best)
Sprinkle of cinnamon, nutmeg and all spice

Topping:
½ cup oats
¼ cup sweetener
3 tbsp all purpose flour
¼ tsp apple sauce

Directions:
1. Preheat oven to 190°C.
2. For the filling: In a large bowl combine apples, 2 tablespoons sweetener, lemon juice and all spices. Transfer apple mixture to a square baking dish.
3. For the topping: In a medium-sized bowl, combine oats, ¼ cup sweetener and flour. Cut in apple sauce until mixture resembles coarse crumbs. Sprinkle topping over filling.
4. Bake for 30 to 35 minutes or until apple is tender and topping is golden brown. Serve warm. Makes 8 (½ cup) servings.

Nutrition » Guilt-free sweet attack

Most of these treats are packed full of healthy antioxidants and other beneficial compounds like medium-chain triglycerides, which means they're also good for you!

Baked Apples with Greek Yoghurt

Ingredients:

6 apples (one for each individual at the table)

2 tbsp. coconut oil, melted

Cinnamon, sprinkled

Vanilla powder/essence, sprinkled

Method:

Pre-heat oven to 180°C.

Core apples and rub/massage coconut oil all over the apple. Ensure it is fully coated. Next sprinkle cinnamon, vanilla powder/essence and mesquite powder over the apples evenly.

Bake for 35-40 minutes until apples are soft.

Remove from oven, place on a large plate and dollop greek yoghurt, crushed almonds and raw cacao nibs on top. Serve with a hot cacao.

Chocolate Smoothie

Ingredients:

1-2 heaped tbsp. pumpkin and sunflower seeds

2-3 heaped tbsp. raw cacao powder

1 medium avocado

½-1 banana

1 tsp vanilla powder

1 cup coconut water

Pinch of pink Himalayan rock salt

*Optional - Add 1-2 tsp. of rice syrup or honey (if you have a sweet tooth)

Method:

Pop in blender or smoothie maker.

Blitz until mixture is combined.

Nutrition » Drink and shrink!

Amp up your immunity with this fat torching blend

Papaya-pineapple-pear

2 and 1/2 cups papaya, peeled and deseeded
1 pear, cored
1 celery stalk (optional)
2 cups pineapple
1/2 – 1 cup water
Toss all the ingredients into a blender and purée until it reaches desired consistency.

TIMING: Start your day with this shake for more energy and vitality

Packed with health benefits

Slim down faster with pineapples They are loaded with vitamins and minerals including vitamin A, vitamin C, calcium, phosphorus, and potassium. It is also rich in fibre and calories. On top of it all, this fruit is low in fat and cholesterol. All the nutrients it contains promote good health.

Pears are high in fibre. One medium-sized pear contains six grams, so snacking on a pear can help you meet your daily requirement of 25 to 30 grams. They’re a delicious way to keep you regular too, which can help prevent colon cancer. A diet high in fibre can also keep your cholesterol levels down, which is good news for your ticker.

Papayas have been shown to reduce the risk of colon cancer. Their anti-inflammatory properties help with diseases such as rheumatoid arthritis. Papaya contains the digestive enzyme, papain, which is used like bromelain, a similar enzyme found in pineapple, to treat sports injuries, other causes of trauma, and allergies.