We’ve all been there. You’re doing well on your goal to eat healthier, and then it strikes, that longing for that particular dish that you miss, one that you think that you just can’t have.

Well, toss that idea out the window. You can make healthier versions of your favorite treats, sometimes it’s just as simple as using an air-fryer instead of deep-frying in oil. Other times it means switching out an ingredient or two in a recipe. But there’s no reason to deny yourself your favorite treat.

Banana Chocolate Muffins

This dish fills the cravings for pastry and chocolate.

Ingredients

3 1/2 ripe bananas, mashed

1/4 cup unsweetened applesauce

1 1/4 cups whole wheat flour

1/4 cup cocoa powder | unsweetened

3/4 tsp baking soda

2 tbsp avocado, mashed

1/3 cup stevia sweetener

2 egg whites

1/2 tsp vanilla extract

1/2 cup dark chocolate chips

2 tbsp confectioners’ sugar

Directions

Preheat oven to 325° and line a muffin tin with 12 liners.

In a mixing bowl, cream avocado and sugar.

Add egg whites, bananas, apple sauce, and vanilla, and beat at medium speed until thick.

In another bowl, combine flour, cocoa powder, and baking soda, stirring with a wire whisk. Add flour mixture to bananas, and blend at low speed until combined; do not over-mix.

Fold in chocolate chips and pour batter into muffin tins.

Bake on the center rack for 30 minutes.

If making the glaze, combine the confectioner's sugar and 1/4 to 1/2 tsp water to make a glaze. Drizzle over each muffin.

Buffalo Chicken Tenders

To me, they taste just like a certain Cajun fried chicken franchise chain’s tenders.

Ingredients

8 oz. skinless, boneless chicken breast

2 eggs, beaten

1 cup original Fiber One Cereal

2 tsp salt

1 tbsp. garlic powder

1 tbsp. onion powder

1 tsp. paprika

1 tsp. Old Bay seasoning

1/2 tsp. black pepper

2 tbsp. hot sauce + additional as needed

Butter-flavored cooking spray

Directions

Preheat oven to 400° degrees, and spray a baking sheet with butter-flavored nonstick cooking spray.

Wash and cut chicken breasts into strips that are approximately 1 1/2 inches wide (should be about six strips total). Set aside.

In a food processor, combine cereal, salt, garlic powder, onion powder, paprika, Old Bay, and pepper and pulverize to a fine powder or breadcrumb-like consistency. Pour the mixture into a shallow bowl or onto a small plate. Set aside.

In a small bowl, beat eggs with 2 tbsp. hot sauce. Take each chicken strip, and coat with egg and hot sauce mixture. Shake off all excess egg from the meat.

Coat chicken in cereal mix until the strip is fully breaded.

Lay strip on baking sheet. Repeat until all pieces of chicken are breaded and on the baking sheet.

Spray with butter-flavored cooking spray, and sprinkle with hot sauce as desired. Turn the chicken to the other side and repeat.

Bake chicken at 400 degrees until breading becomes crispy and chicken is cooked through (approximately 15-20 minutes). Serve with remaining hot sauce.

Sweet Potato Chili

You won’t miss the meat in this hearty dish, The sweet potatoes add delicious taste and texture.

Ingredients

2 tbsp. avocado oil

3 large, sweet potatoes, peeled and diced

1 onion, chopped

1 tbsp. chili powder.

3 cloves garlic, minced

1 tsp. cumin

1 tsp. cayenne pepper

2 15-ounce cans of black beans, rinsed and drained

1 cup strong brewed black coffee

2 tbsp. honey

optional toppings: shredded Monterey Jack cheese, pickled red onions, and thinly sliced green onions

Directions

Heat oil in a large pot, add sweet potatoes, onions, and spices, and cook until onions are translucent. Add beans, coffee, and honey, and simmer for 20-30 minutes or until sweet potatoes are fork tender. Serve and top with optional ingredients.

Healthy Cheesecake

This cheesecake is so smooth and creamy, you won't believe it is healthy, has no sugar, and is low in calories!

Ingredients

Crust

1 package of sugar-free butter cookies, crushed

1/2 cup stevia sweetener

1/3 cup vegan butter

Non-stick cooking spray

Filling

1 cup non-fat cream cheese

2 cups non-fat Greek yogurt

2 large eggs

2/3 cup stevia

1/4 cup whole wheat flour

1/4 tsp. salt

1 tsp. vanilla extract

Directions

Preheat the oven to 325° degrees.

In a mixing bowl, mix crushed cookies, sweetener, and melted butter and whisk together until combined.

Press into the bottom of an 8-inch springform cake pan, that has been sprayed with non-stick spray, set aside.

Place the cheesecake filling ingredients into a high-speed blender and blend until smooth.

Pour into the springform pan, and cover the crust.

Place in the oven and bake for 45-55 minutes, or until the middle is set.

Remove the cheesecake from the oven and let it cool completely, before refrigerating for at least 4 hours, to firm up before unmolding.

Stepping Out On Your Own 

As you learn to cook healthier by following healthier recipes, you may be able to alter some of your favorite recipes to make them healthier as well. There are some general guidelines. Here are some basic steps you can take to make any recipe healthier.

Add Veggies Grate them into baked goods. They add fiber and sweetness.

Swap Whole Grains for White Flour Switch to whole wheat flour, then begin experimenting with ancient grains, like teff, which have more protein and fewer carbs. Switch Sweeteners Reduce white and brown sugar. Instead opt for natural sweeteners such as honey, maple syrup, mashed bananas, or stevia in your recipes.

Get Steamed, Baked, or Grilled Baking, steaming, or grilling save on excess calories and retain more of the nutrients in your dishes.

Desalinate Ditch the salt and rely more on herbs and spices for flavoring. This also means rinsing canned goods before using them.

Go on an Acid Trip. The zing of citrus zest and juice and vinegar perk up your taste buds.

One of the best ways to make your recipes healthier is to decrease saturated fat content. You can do that in several ways:

• Replace Butter with Avocado.
• Use Greek Yogurt instead of Sour Cream or Mayonnaise.
• Swap Coconut Milk for Heavy Cream for Coconut Milk.
• Use Leaner Proteins: such as skinless chicken breast, turkey, or salmon.
• Switch to olive oil, avocado oil, or coconut oil instead of butter or lard.
• Use spray oil to coat dishes before baking, rather than deep-frying.  

Another great way to make your recipes more health-conscious is to cut back on refined sugar. There are plenty of alternative sources for adding sweetness to your dishes:

• Unsweetened applesauce can replace most of the sugar in baked goods.
• Mashed ripe bananas are a great natural sweetener and can replace sugar in muffins, pancakes, and quick breads.
• Coconut sugar has a lower glycemic index than regular sugar and can be used as a one-to-one replacement for granulated sugar in many recipes.
• Dark Chocolate can be used instead of milk chocolate or sweetened chocolate chips. Dark chocolate is less sweet and contains antioxidants, making it a healthier option.