5 Easy Desserts for 100 Calories!

Discretionary Delights: 5 Easy Desserts for 100 Calories!

 

  

The BASICS of Discretionary Delights:

•    Budgeting for discretionary calories, gives you flexibility to eat foods and beverages with added fats, sugars, alcohol, or an extra quantity of a favorite food

•    Available only if recommended nutrient intake is met without using your full calorie allotment for the day

•    You need to PLAN your meals if you want to leave room for discretionary calories

•    Periodically including “trigger” foods in a planned, enjoyed and allowed way has been shown to decrease cravings and support continued weight loss

•    Individuals who demonstrate control over eating are more successful in long-term weight loss maintenance

•    Learning to delay gratification builds success - Don’t give up what you want most, for what you want now

•    A small, sweet treat could stop you from reaching for food later

•    Practice MINDFUL eating

 

Raspberry Chia Shooter

100 cals; Fat 5 g, Carb 12 g, Fiber 6 g, Sugar 6 g, Pro 4 g, Sod 60mg

¡  INGREDIENTS:

¡  1 Tbsp raspberries (fresh or frozen)

¡  1 Tbsp chia seeds

¡  ½ tsp sugar

¡  1 Tbsp boiling water

¡  2 Tbsp low-fat vanilla yogurt

¡  ¼ tsp lemon zest

¡  DIRECTIONS:

¡  Cover chia seeds, raspberries and 
sugar with boiling water – 
wait 15 minutes

¡  Mix in yogurt and lemon zest

¡  Total time: 15 minutes

 

 

Peach Cobbler

100 cals; Fat 2 g, Carb 18 g, Fiber 2 g, Sugar 9 g, Pro 2 g, Sod 95mg

¡  INGREDIENTS:

¡  1 diced peach cup (4 oz, no sugar added)

¡  ½ tsp corn starch

¡  1 Tbsp instant quick oatmeal

¡  1 tsp all-purpose flour

¡  1 tsp sugar

¡  ½ tsp Smart Balance Buttery Spread

¡  ¼ tsp ground cinnamon

¡  pinch of salt

¡  DIRECTIONS:

¡  Drain peach cup, reserving 
1 Tbsp liquid

¡  Mix 1 Tbsp liquid with corn starch

¡  Combine thickened liquid with 
peaches in baking dish

¡  Mix dry ingredients and sprinkle 
on top of peaches – bake at 375 degrees for 15 min, 
cool for 5 min

¡  Total time: 20 minutes

 

 

Peanut Butter Banana Cream Cone

100 cals; Fat 1 g, Carb 22 g, Fiber 3 g, Sugar 11 g, Pro 3 g, Sod 60mg

¡  INGREDIENTS:

¡  ½ medium banana

¡  1 Tbsp powdered peanut butter (PB2)

¡  1 Tbsp water

¡  ½ tsp agave nectar

¡  1 ice cream cake cone

¡  DIRECTIONS:

¡  Chill banana in freezer for 15 min

¡  Cut banana and combine well 
with other ingredients in 
small zip lock bag

¡  Cut bag corner & squeeze 
into cone

¡  Total time: 15 minutes

 

 

Chai Cheesecake

100 cals; Fat 0.5 g, Carb 13 g, Fiber 0 g, Sugar 12 g, Pro 9 g, Sod 300mg

¡  INGREDIENTS:

¡  3 Tbsp fat-free cream cheese

¡  2 Tbsp silken tofu

¡  2 ½ tsp sugar

¡  ¼ tsp pumpkin pie spice

¡  Pinch each of ground cardamom and ground cloves

¡  DIRECTIONS:

¡  Spray baking dish with 
nonstick spray

¡  Mix ingredients until smooth 
and spoon into baking dish

¡  Bake 15 min at 375 degrees, cool 15 min

¡  Total time: 30 minutes

 

 

Dark Chocolate Espresso Mug Cake

100 cals; Fat 3 g, Carb 18 g, Fiber 2 g, Sugar 9 g, Pro 3 g, Sod 110mg

¡  INGREDIENTS:

¡  1 Tbsp all-purpose flour

¡  1 Tbsp unsweetened cocoa powder

¡  1/16 tsp baking powder

¡  1/8 tsp instant espresso powder

¡  1 ¾ tsp sugar

¡  Pinch of salt

¡  2 tsp low-fat vanilla yogurt

¡  2 tsp skim milk

¡  1/8 tsp vanilla extract

¡  ¼ tsp canola oil

¡  Walnut half

¡  DIRECTIONS:

¡  Spray espresso cup with nonstick spray

¡  Mix dry ingredients in one bowl and wet ingredients in another

¡  Add dry ingredients to wet, mix until combined and spoon into cup

¡  Microwave at 30% power for 1 ½ min, cool for 2 min – top with walnut half and eat while still warm!

¡  Total time: 5 minutes

 

 

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Comments (4)

  1. Bettymom

    Interesting! I’m going to try some of these.

    May 12, 2016
    1. knights68

      do the thing, mix it up some, be creative and add your own spin to ‘em too. That’s what makes it even more fun and interesting

      May 12, 2016
      1. Bettymom

        Yup, that’s the way I cook!

        May 12, 2016
  2. This comment has been deleted
  3. jessee123

    There is the blog in which we read about the desserts which have very low calories. The diet conscious people add them and http://www.besttermpapers.com give them recipes to make them delicious. In this way they get tired of the bore lunch and eat them with their full.

    June 13, 2016