As the cool weather and shorter days sink in this fall we are looking for our classic comfort foods like some delicious desserts. So we compiled a ...
National Dessert Day: 5 Easy, Classic Fall Desserts Type 2’s
Sara Barulli
As the cool weather and shorter days sink in this fall we are looking for our classic comfort foods like some delicious desserts. So we compiled a list of 5 easy, classic fall desserts for type 2 diabetics. In these we found desserts that have some shared ingredients so that you could try more than one recipe and also ones that have increased protein, more fiber, more plant based fats and with less sugar than traditional ones to make your dessert time a little more well rounded and beneficial! Enjoy.
1) Peanut Butter Cookies
Something about the fall makes us crave peanut butter. Simple, sweet, dense and peanut buttery... everything you could want in the perfect peanut butter cookies! Have a peanut allergy? You can easily substitute the peanut butter with sunflower seed butter or nut butter.
INGREDIENTS
1 cup natural peanut butter
1/2 cup coconut palm sugar
1/4 cup brown sugar (low FODMAP) or extra 1/4 cup coconut palm sugar
1 teaspoon vanilla extract
1 pinch salt
INSTRUCTIONS
- Preheat the oven to 350 degrees F.
- Combine all ingredients in a bowl until they are a doughy consistency.
- Roll dough into tablespoon-sized dollops and flatten with a fork (to make a cross-hatch pattern) onto ungreased cookie sheets.
- Bake at 350 F for about 10-12 minutes or until the edges are slightly browned.
- Let cookies cool for 5 minutes before removing from baking sheet, then let cool for another 10 minutes before transferring to a plate.
2) Chocolate Fudge Brownies
Making the traditional dessert with completely unexpected ingredients may have you skeptical. But, trust us, you’ll want to give these moist delicious brownies a try! What makes these brownies ‘no added sugar?’ Soft and moist Medjool Dates are the sweetener. Simply take out the pit (and the cap if it is attached), place the dates in a microwave safe bowl and cover with a bit of water. Microwave for 60 seconds. Then drain off the water (don’t forget this step) and add the softened dates to the food processor. Maybe it sounds funny or even a bit weird, but they add the perfect sweetness and you will never know that the primary sweetener in these fudgy brownies is dates. Black beans and a bit of ground up oats are the ‘flour base’ for these brownies. If you haven’t made a legume based dessert before, you are in for a big surprise.
INGREDIENTS
15 oz can black beans drained & rinsed
12 medjool dates pitted
⅓ cup coconut oil melted
¼ cup oat flour
¼ cup cocoa powder
1 tsp vanilla extract
½ tsp baking powder
¼ tsp baking soda
¼ tsp kosher salt
INSTRUCTIONS
- Preheat oven to 350 degrees. Placed dates in a microwave safe bowl, cover with about 1 cup of water and microwave for 60 seconds. Drain water from the dates and add to food processor along with all the other ingredients. Blend for 1 minute. Scrape down the sides and blend another 60 seconds. Repeat if needed until batter reaches a smooth consistency.
- Line 8×8 baking dish with non-stick foil or parchment paper and spray with oil spray (I use a Misto). Pour batter into pan. Dip scraper into a bowl of water if needed to help push the batter into the corners without it sticking to the scraper. Bake brownies for 25-28 minutes or just until a toothpick comes out clean. Enjoy!
3) Amaranth Clusters
Martha Stewart’s own recipe combines healthy ingredients that are packed with nutrition! “Packed with healthy fats from macadamia nuts, these desserts have nutrient-rich components like wheat germ and eggs to help mitigate any blood sugar spikes.”
INGREDIENTS
1 1/2 cups rolled oats
1/2 cup amaranth
1/2 cup macadamia nuts, toasted and chopped
1/2 cup dried cherries, chopped
1/2 cup dried apricots, chopped
1/4 cup honey
2 large eggs (whites only)
Kosher salt
INSTRUCTIONS
- Combine oats, amaranth, macadamia nuts, dried fruit, and honey in a medium bowl. Whisk egg whites with 1/4 teaspoon salt until foamy. Pour over dried fruit and stir to combine.
- Preheat the oven to 350 degrees. Line a baking sheet with parchment.Scoop 3 tablespoons mixture(using an ice cream scoop)and pat into a 3-inch roundon baking sheet. Bake, rotating tray, until clusters are golden brown, 15 to 18 minutes.Let cool completely.Store in an airtight container for up to 1 week.
4) Stewed Apples
Classic recipe and so much healthier than apple pie. We recommend keeping the skin on the apple instead of peeling it. Edible skins of fruits and vegetables provide fiber which is so vital for the prevention of many chronic diseases. For one serving of this recipe, you are adding 3 grams of fiber to your day! If the skin was peeled, this would pretty much be 0 grams of fiber.
INGREDIENTS
Two large Granny Smith apples
1/2 cup 100% Apple juice
A few dashes of cinnamon and ginger
INSTRUCTIONS
- Slice the apple into quarters and then dice it to the size of your liking.
- Add the apples, the apple juice and a few dashes of cinnamon and ginger to a small stockpot. Bring it to a simmering boil.
- After it reaches a simmering boil, turn it down to low and cook for no more than 10 minutes. Add more cinnamon and ginger as desired. Stir well after adding the spices.
5) No-Bake Lemon Cheesecake Bites
Impressive and new spin on the classic lemon cheesecake. It’s got only 7 ingredients, and is packed with nutrition. With 2g of protein and 2g of fiber (and only 2g of sugar) in each bite, you’ll be full and satisfied and have some pretty happy blood sugars and energy levels!
INGREDIENTS
½ cup coconut flour
½ cup rolled oats use gluten free if needed
8 oz. plain cream cheese
2 Tbsp maple syrup
½ tsp vanilla extract
½ tsp almond extract
Zest of 1/2 of a lemon
Shredded coconut and extra lemon zest for rolling
INSTRUCTIONS
- Add your coconut flour and oats to the bowl of a large food processor and process until a fine powder is formed (about 30-45 seconds).
- Add the remaining ingredients (cream cheese, maple syrup, vanilla extract, almond extract, and lemon zest) to the food processor and process until smooth.
- Using a small cookie scoop, scoop the batter onto a parchment lined pan or container. Sprinkle the bites with additional lemon zest and/or shredded coconut if desired.
- Refrigerate the bites for 2 hours to allow them to harden. And enjoy! You can store your No-Bake Lemon Cheesecake Bites in the fridge in a sealed container for up to 2 weeks. Or freeze for up to 3 months.
After you try these 5 recipes, share your photos, thoughts and personal ideas with our online community, Winning Type 2 Diabetes. Every day, people around the world connect in our active community to share advice, get support, and help each other live healthier fuller lives, despite their chronic conditions. It’s a movement changing lives across the globe.
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