Satisfy Your Sweet Tooth and Feel Good Doing It

Desserts often get a reputation for being something to avoid, but they can absolutely be part of a balanced approach to eating. Food is more than just nutrients, it’s also about enjoyment, connection, and satisfaction – which some might argue is as important as any other aspect of nutrition! 

Rather than thinking of desserts as something to feel guilty about, let’s focus on ways to make them more nourishing while still tasting great. 

Simple Swaps for Nutrient-Rich Desserts 

A few simple ingredient swaps can add valuable nutrients to your desserts. For example, fibre-rich ingredients and healthy fats not only enhance nutrition but can also help keep blood sugar stable by slowing down the release of sugars into the blood stream. This is not only better for balancing our blood sugar, it also supports our overall health and gives us more sustained energy. 

Adding Fibre with Legumes
Legumes are a great source of fiber and protein, supporting digestion and providing lasting energy. They blend smoothly into batters, helping maintain a soft, moist texture. 

• Black beans in brownies – Their mild flavor and creamy texture make them a seamless addition. Try replacing up to 1 cup of flour with 1 cup of pureed black beans for extra fibre and a fudgy consistency. 

• White beans in cupcakes – Cannellini or navy beans work well in lighter desserts like cupcakes, offering a neutral taste while adding a boost of fibre and protein. 

Incorporating Healthy Fats
Healthy fats can enhance both the texture and nutritional value of desserts. 

• Olive oil has anti-inflammatory properties and beneficial phytonutrients. It can work well in many baking recipes like cakes, muffins, and waffles. Note – it might not be ideal for some cookie recipes, where saturated fat may help to hold the shape, but it’s an excellent swap in other baked goods.  

• Avocado also has anti-inflammatory properties, phytonutrients…and fibre too! With its smooth texture and mild taste, fresh or frozen avocado blends well into smoothies, chocolate puddings, and even some baked goods.  Check out our 3-Ingredient Dairy-Free Chocolate Pudding recipe.

Sweetening with Whole Ingredients
Natural sweeteners can enhance flavor while providing beneficial nutrients. 

• Dates offer sweetness plus fibre, which supports gut health and slows sugar absorption. Blend them into smoothies, energy balls, or baked goods.  Check out our Gingerbread Energy Bites recipe.

• Bananas are rich in fiber, potassium, and other key nutrients. Mashed ripe bananas can replace sugar in muffins, pancakes, and quick breads while also adding moisture.  Check out our Easy Banana Ice Cream recipe.

• Applesauce provides natural sweetness, fiber, and nutrition while keeping baked goods moist. It works well in pancakes, muffins, and recipes calling for a liquid sweetener. 

• Honey and maple syrup can be great options in small amounts that provide some vitamin, mineral, and antioxidant benefits not found in refined white sugar. While they don’t contain fiber like dates or bananas, they can be a flavorful option in moderation.  

Chocolate isn’t just for flavor!

 Fun fact: Cacao powder is packed with nutrients, including antioxidants, iron, and magnesium. These beneficial compounds not only support overall well-being but are also thought to help boost mood—making every bite a little more satisfying in more ways than one!  Check out our Vegan Raspberry Chocolate Slices recipe.

Timing Matters

When you eat dessert can make a difference in how it affects your energy and blood sugar levels. Eating a sweet treat right after a meal, rather than on an empty stomach, can help minimize spikes in blood sugar. This is because the protein, fibre, and fat from the meal help slow down the absorption of sugars, leading to more steady energy.  

Enjoying Dessert with Intention

Rather than avoiding sweets or feeling conflicted about them, consider how they fit into your overall approach to food. Desserts can be both enjoyable and nourishing when made with thoughtful ingredients and eaten in a way that supports well-being. With a few simple adjustments, you can create treats that taste delicious and leave you feeling good. 

Check out more of our Inspired Dessert Recipes!

• Flourless Chocolate Lentil Protein Muffins
• Chinese Creamy Walnut Dessert Soup
• Matcha Green Tea Frozen Yogurt – InspireHealth
• Banana Granola – InspireHealth

Nutrition can play an important role in your general health during cancer and can also be utilized to address specific concerns such as nausea, digestive issues, poor appetite and weight changes. Patients will be provided with a one-on-one consultation with one of our registered dietitians. 

Our Registered Dietitians, specializing in cancer care, provide practical, evidence-based guidance to ease stress around food choices and build confidence in your nutrition decisions. They offer free one-on-one consultations and group nutrition classes—both in-person and virtual—tailored to your needs. 

Register now for a one-on-one consultation here. 

View our calendar and book a class here.