From brownies to chocolate mousse, satisfy your sweet tooth with these healthy treats
Looking for something to satisfy a sweet tooth when you are on the blood sugar-balancing Fast 800 Diet?
It's an intermittent fasting/time-restricted eating plan in which sweet treats (and red wine) are not off the menu. All the recipes are based on the healthy approach of the Mediterranean diet .
From high protein chocolate mousse to beetroot chocolate brownies and the most delicious chunks of dark chocolate, try these desserts and sweet snacks full of healthy ingredients.
Chocolate Mousse - the high protein pudding
This mousse is low in sugar and high in protein making it the perfect indulgent treat.
Calories per serving: 406
Prep time: 5 minutes + 1 hour to set
Cooking time: Nil
70 ml full-fat milk
50 g The Fast 800 Chocolate Shake or chocolate whey protein powder
1 tbsp unsweetened cacao powder
10 g chia seeds
½ tsp vanilla extract
100g full fat plain Greek yoghurt
25 g raspberries
1. In a medium bowl, mix together the milk, shake powder, cacao powder, chia seeds and vanilla. Leave to sit at room temperature for 5 minutes, then give mixture another good stir.
2.Transfer mixture into a serving glass and cover with glad wrap. Refrigerate for least 1 hour.
3. Once mousse is set, serve topped with yoghurt and berries.
Chocolate Kidney Bean Cake - the high fibre treat
Challenge anyone to guess the main ingredient of this rich chocolate cake, or that it has no added sugar! It's high in fibre (even cocoa is 30 per cent fibre), yet melts in the mouth.
Calories per serve: 250
Prep time: 10 minutes
Cooking time: 40 minutes
400g tin red kidney beans, drained and rinsed1 tbsp vanilla extract
5 small eggs
150g coconut oil
15 large soft pitted dates, diced
60g cocoa powder
1 tsp baking powder
½ tsp ground cinnamon
150g fresh raspberries or diced rhubarb
1. Preheat the oven to 150°C. Grease a 20cm round cake tin and line the base with lightly greased baking paper.
2. In a moderate-sized bowl blend the kidney beans, vanilla extract, eggs, 1 tbsp water, a pinch of salt and the coconut oil until smooth (about 4-5 minutes). Then add the rest of the ingredients and mix them together well.
3. Pour the mixture into the cake tin, gently press the raspberries into the surface then bake it for about 30 minutes. Remove the cake from the oven and leave it to cool for 10 minutes before turning it out on a rack.
Tip: If you are not counting calories you can throw in an extra tbsp of coconut oil and 3 extra dates – for non-fast days.
You can also use this mixture to make cupcakes. Use a 12-hole tray, lined with paper cases. They need slightly less cooking time, around 15 to 20 mins.
Choc Berry Bites - full of good fats and anti-oxidants
Full of polyphenols from dark chocolate, good fats from nuts and antioxidants from strawberries. What’s not to love!
Calories per serving: 146
Prep time: 5 minutes
Cooking time: 5 minutes plus time to set
100 g plain dark chocolate (around 85% cocoa solids)
2 tsp coconut oil
15 g flaked almonds, roughly chopped
15 g pistachios (shelled), roughly chopped
6 strawberries, washed and dried
1. To melt the chocolate, fill half a small saucepan with water. Bring to the boil, then reduce heat to a simmer. Break the chocolate into squares and place in a heat-proof bowl along with the coconut oil. Carefully place the bowl on the saucepan making sure the base of the bowl is not touching the surface of the water. Leave to melt slowly for about 5 minutes, stirring occasionally. Alternatively, microwave the chocolate and coconut oil on high for 1-2 minutes in intervals of 30 seconds, stirring chocolate between each interval until chocolate is almost fully melted.
2. Carefully remove the hot bowl from the saucepan. Stir the pistachios and half the almonds into the chocolate mixture.
3. Distribute the remaining almonds evenly into the bottom of 6 ice cube moulds.
4. Spoon chocolate mixture into the ice cube moulds, then top each with a strawberry, stem side up.
5. Place moulds in fridge and leave for approximately 2-3 hours or until set before serving.
Tip: These treats are for enjoyment every now and then and preferably after a meal. If strawberries are not in season, any fresh berries will work. Store any leftovers in an airtight container in the fridge or cool dark cupboard.
Chocolate Beetroot Brownie - the one with hidden veg
Another recipe people will struggle to identify the main ingredient of!
Calories per serve: 128
100g coconut oil, plus extra for greasing
275g cooked beetroot, drained and cut into small chunks
3 large eggs
60g cocoa powder
100g soft pitted dates
100g wholemeal self-raising flower
1 tsp ground cinnamon
1 tsp bicarbonate of soda
75g plain dark chocolate (around 85% cocoa solids), roughly chopped
1. Preheat the oven to 200 degrees C (fan 180, gas 6). Grease and line the base and sides of a 20cm loose-based square cake tin with non-stick baking paper.
2. Place the beetroot, eggs, cocoa powder, dates and coconut oil in a food processor and blend until thoroughly combined. You can also blend the ingredients together in a bowl using a stick blender.
3. Add the flour, cinnamon, a pinch of sea salt and the bicarbonate of soda and blend until well combined. Add an extra tablespoon of water to loosen the mixture, if needed.
4. Stir in the chocolate, then spoon into the prepared tin, spreading to the sides.
5. Bake for about 20 minutes, or until risen and just firm to the touch.
Cool in the tin for 10 minutes, then turn out and cut into squares to serve.
Chocolate, Pistachio and Cranberry Pennies - the healthy chocolate fix
Simple, quick and easy treats for those times where a little chocolate fix is just what you need.
Calories per serving: 75
Prep time: 8 minutes
Cooking time: Nil
100g plain dark chocolate (around 85% cocoa solids)
25g unsalted, shelled raw pistachios
1. Line a medium-sized baking tray with baking paper.
2. On high heat, bring a medium-sized saucepan of water to boil.
3. Break chocolate into pieces and place in heatproof bowl. Reduce heat of saucepan to low and place bowl with chocolate on top of saucepan. Stir chocolate while it is melting.
4. After approximately 5 minutes, once chocolate has melted, carefully remove from heat.
5. Using a teaspoon, pour individual spoonfuls of melted chocolate onto baking tray. Scatter pistachios and cranberries on top of each melted chocolate piece.
6. Place in fridge and leave to set for a 2-3 hours. Once set use a knife to gently remove pennies from baking paper and place in container. Can be stored for up to a week.
Recipes from The Fast 800 an approach to healthy living and weight loss based on the latest scientific research. The Fast 800 online programme has been developed in conjunction with Dr Michael Mosley to offer support and guidance for achieving long-lasting health.