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Summer desserts can pack nutritional punch

July 05, 2006|DONNA FORGACS

It's hard to believe that there are desserts that could be cool and refreshing in the summer and yet delicious and packed full of wholesome ingredients. But it is true. They can provide all that and more.

The recipes here can give you a start on filling your recipe file with dessert recipes that are easy to prepare, delicious, and yes - healthy. Look for additional ones or create your own. Keep focused on what you really want from a recipe - and food.

Wholesome desserts could become an occasional breakfast highlight or midday main dish. When nuts and seeds are used in a recipe, limit your meal to simple foods and let the dessert provide the calories which would usually be present in your main dish.

Natural sweets such as fresh fruits can satisfy the "sweet tooth" while furnishing vitamins and minerals. Try to use natural sweeteners such as honey or maple syrup instead of sugar.

Plan desserts that fit into your overall daily pyramid plan to make sure you are getting all the nutrients needed from all the food groups. Foods such as berries, nuts, soy, oats and olive oil can easily be incorporated into desserts.

Blueberries are loaded with antioxidants and studies show that they lower the risk of age-related disorders. Purchase extra blueberries now, while they are in season and freeze them.

Nuts are concentrated sources of plant protein and are full of heart-healthy monosaturated fatty acids as well as many vitamins and minerals. Keep portion size in mind and limit the amount eaten.

Soy is important for heart health. Soybeans have cholesterol - lowering plant sterols and it is so easy to get it daily now through all of the products on the market such as soymilk, tofu, soybeans, soy protein powder, etc.

We have known for years that oats are healthy and studies continue to prove how they lower cholesterol and promote normal blood sugar and blood pressure levels. They are a great source of complex carbohydrates that give us long-lasting energy.

Carrots and other orange vegetables such as pumpkin, butternut squash, and sweet potatoes contain carotenoids that fend off free radicals for cancer protection, protect eyes and skin from the damaging sun, and provide numerous vitamins and minerals that help us be healthy.

It is amazing that we can enjoy summer desserts and have them contribute to our overall health, but it's true.

Donna Forgacs is Boyle County extension agent for family and consumer sciences.

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