Fruit And Dessert

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

pumpkin flan

Fruit And Dessert

Ah, dessert.

For those of us with a sweet tooth, the last course is when our willpower disappears, sometimes changing a healthy meal into a high-calorie splurge.

From cheesecake to brownies to creme brulee, there’s no shortage of high-calorie favorites tempting us off the right path and into the stickiness of too much sugar.

These sugary temptations offer little in the way of nutritional value.

Not only does sugar offer few health benefits, but it can also contribute to health problems, from tooth decay to diabetes.

But there’s no need to swear off sweets altogether.

Think of dessert as an opportunity to reward yourself – with healthy choices.

There are plenty of ways to make those choices both decadent and delicious.

But, if you’ve been eating lots of sweets with added sugar, you may need to reset your palate.

Not only do humans naturally crave sweet foods, but we also eat a lot more sugar than we’re aware of.

Many packaged foods and beverages contain added sugar in order to boost flavor or texture, help preserve foods like jams and jellies, or make baked goods rise.

So even if you’ve been skipping dessert, you’re probably eating more sugar than you think.

Most Americans eat 22 teaspoons of added sugar daily.

That’s just shy of a half cup – yikes!

Recipe of the Day:  Pumpkin Flan

This flan tastes like a rich, custardy version of pumpkin pie.

If you have leftover pumpkin, try making a pumpkin smoothie with yogurt, milk, a few sweet spices like cinnamon, ginger, and cloves, and a drizzle of sweetener.

Makes 8 flans

3 large eggs

1-1/4 cups unsweetened pumpkin puree

1/4 cup + 3 tablespoons maple syrup

5-1/2 teaspoons canola oil

1-1/2 teaspoons vanilla extract

3/4 teaspoon ground cinnamon

3/8 teaspoon ground ginger

1/4 teaspoon ground cloves

1/4 teaspoon salt

1-1/2 cups 1% milk, heated until very hot

Ground nutmeg, for garnish

*Use as many organic ingredients as possible.

Preheat the oven to 350 degrees Fahrenheit with an oven rack in the center position.

Coat eight 6-ounce custard cups with olive oil cooking spray and set them in a 13 x 9-inch baking pan.

In a large bowl, beat the eggs slightly with a small whisk.

Add the pumpkin puree, maple syrup, oil, vanilla extract, cinnamon, ginger, cloves, and salt and beat until blended thoroughly.

Mix in the hot milk until blended.

There will be 4 cups of liquid.

Pour 1/2 cup of the flan mixture into each of the custard cups.

Bring about 3 cups of water to a light simmer on top of the stove.

Place the baking pan on the pulled-out oven rack and carefully pour the hot water into the baking pan until it comes up to the level of the custard inside the cups.

Bake for 40 to 45 minutes, or until just set around the edges but still a little loose in the center; the center will jiggle a little when shaken.

Carefully remove the pan from the oven.

Remove the cups from the water bath with tongs and place on a rack to cool.

Cover with plastic wrap and refrigerate for several hours.

Serve cold, garnished with ground nutmeg.

Per serving:  190 calories, 7 g total fat (2 g saturated), 110 mg cholesterol, 220 mg sodium, 24 g total carbohydrates (18 g sugars), 2 g fiber, 6 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay


from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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