It’s National Black Forest Cake Day! You read that right- there is actually a cake holiday. Aren’t you glad I didn’t let you miss this one?! Have you been telling yourself you can’t have cake? If so, why? Is it a food you feel like once you start eating you can’t stop? Or do you just feel guilty after eating a food that you don’t deem as the healthiest option? Here’s the thing- food should be fun. It should be enjoyable to eat and you shouldn’t feel guilt about eating a dessert, or anything for that matter. Sure you shouldn’t eat cake with every meal (or as an entire meal), but you also shouldn’t avoid it.
Do you know what I have found to be the BIGGEST reason that someone fails to lose weight and keep it off? It’s that they don’t eat cake. Seriously! The people who refuse to ever treat themselves, that think they must force themselves to be deprived of all of their favorite foods, those are the people that will never be successful at long term weight management. Why? Because losing weight and keeping it off requires you to make healthy lifestyle changes. If you go ‘on a diet’ you probably have the intention of going ‘off the diet’ at a certain point as well. And what happens when you ‘go off’? You probably go right back to the same old habits that caused you to gain weight in the first place. Sound familiar? What’s the point in starving yourself and depriving yourself to reach your goal weight if you can’t maintain it? Is your ultimate goal really to say ‘I was healthier for a hot minute and then I gained all the weight back’ or is it to slowly work towards your goal over time knowing that when you do achieve your health goals, whatever they may be, that you will actually maintain them? I hope it’s the latter choice. And if it is (and it should be!) depriving yourself of a food you love is not the answer.
So today put an end to the deprivation cycle and spread the word- ‘LET THEM EAT CAKE!” Before you restrict your food choices or make a change to your meal plan, ask yourself is this a change I can maintain for life? To me a choice to add a vegetable to my lunch every day is a lifestyle change that is realistic and something I can actually do for life. A choice to never have a slice of cake again- heck no! What a sad life that would be, right?! So go celebrate National Black Forest Cake Day with this spin on the original recipe that keeps all the same great flavor, but cuts down on the added sugars and unhealthy fats.
It's National Black Forest Cake Day! Enjoy it with my Slimmed Down version of this tasty treat!
- 1 15.25-ounce box Devils Food Cake Mix
- 1/4 cup nonfat plain Greek yogurt
- 1 cup water
- 1/2 cup coconut oil melted
- 10 each dark chocolate cordial cherries
- 1 13.5-ounce can coconut cream refrigerated overnight
- 2 tbsp powdered sugar
Preheat oven to 350 degrees F.
In a large bowl, combine cake mix, yogurt, water and coconut oil. Blend until smooth.
In a prepared 9×13-baking pan, pour cake mix. Gently push cordial cherries about 1/2-inch from each other into cake mixture. Bake for 30-35 minutes or until toothpick inserted into cake comes out clean. Let cake cool completely.
While the cake is cooling, make coconut whipped cream. In a mixing bowl, add refrigerated coconut cream (just the cream, not the liquid left at the bottom of the can). Using a hand mixer beat coconut cream on high for 1 minute. Add powdered sugar and beat for another 4 minutes. Refrigerate whipped cream until cake has completely cooled. Spread coconut whip evenly on top of cake. Use chocolate shavings for garnish and enjoy!
263 calories, 20 g CHO, 16 g FAT, 2 g PRO, 13 mg sodium, 16 g sugar
Happy Saint Patrick’s Day! With my name being Erin there’s no way I couldn’t share with you a fun recipe to celebrate the day. So here you go- one of my favorite creations: Shamrock Spinach Pancakes
These little guys are so fun to make and only have 50 calories and 2 grams of carbohydrate per serving. The recipe and step-by-step instructions are all in my YouTube video above. I’d love your thoughts on my new ‘Erin’s Healthy Bites’ recipe series. Let me know what recipes you would like to see created and I will get working on them for you.
What more could an Irish girl like myself want on the week of Saint Patrick’s Day than to celebrate the potato?! Who doesn’t love a good potato, or better yet, a potato chip? If you feel like you have to avoid potato chips because they are fried or (gasp!) white, then I have exciting news for you!
Potatoes are actually a good source of complex carbohydrates, fiber, and iron- especially when you eat the skin. And you can even enjoy potato chips without all the added oil! How? By making your own baked one. And don’t worry- it’s super easy, quick, and a whole lot healthier & cheaper!
Celebrate National Potato Chip day with me by whipping up a batch of my healthy baked potato chips seasoned with chili powder and cayenne. The great thing about homemade potato chips is the endless seasoning combination! Next I will try garlic and onion powder—but for now I like it spicy!
What’s your favorite flavor of chips?
- 2 medium potatoes, cut into 1/8 inch slices
- 1 tbsp olive oil
- 2 tbsp chili powder
- 1 tsp cayenne
- 1 pinch salt
- 1 pinch pepper
Preheat oven to 450 degrees.
In a large bowl, lightly coat potato slices with olive oil and add chili powder, cayenne, salt and pepper. Mix until slices are fully coated in seasonings and olive oil.
Line a cookie sheet with parchment paper. Arrange potato slices in a single layer on prepared cookie sheet. Bake for 30-35 minutes, or until slices start to crisp and brown on the edges. Take out of oven and cool completely.
Happy Valentine’s Day! OK it’s a day early, but I wanted to share this recipe with you today so you can have plenty of time to make it for your sweetheart tomorrow (or for yourself- I think Valentine’s Day is a great day to treat yourself as well).
If you have been wanting to make (or buy) some kind of treat or dessert for Valentine’s Day, your options are pretty much limited to chocolate hearts, conversation hearts, and a variety of other sugar-laden choices. Sure they look pretty (and taste pretty good too), but all of that added sugar could have a negative impact on health. Now, don’t get me wrong. I’m not saying that if you have a few conversation hearts tomorrow you are going to keel over, but if you can find a sweet treat you love that is actually good for you, why not choose that instead? If you are like me, I don’t want to only have a dessert on a holiday- I would rather have dessert everyday. So finding a dessert that is actually healthy enough to eat every day is definitely a win in my book. And that’s why I created this recipe.
I love cookie dough! In fact, I’d rather eat the dough than the baked cookie any day. And I know that isn’t a good idea since eating raw egg is a no-no (although most eggs are pasteurized the risk of food borne illness is reduced, but it’s still not a good idea to risk it). But it’s not just the raw egg in the cookie dough that you want to avoid. All of that added sugar and butter isn’t doing our health any favors either. So the solution I came up with is dough that removes the less healthy ingredients and replaces them with nutritious alternatives.
I know what you are thinking- a cookie dough without butter and granulated sugar is not cookie dough! I originally thought the same thing until I worked on this recipe and tasted the result. The addition of the almond flour along with the vanilla extract, stevia, and small amount of maple syrup give you the taste of regular cookie dough, just in a way that is a whole lot healthier! What you are left with is a filling, antioxidant rich cookie dough that you can eat as often as you want.
- 1 cup almond flour
- 1 tsp vanilla extract
- 2 tbsp maple syrup
- 1 tbsp stevia
- 1/4 tsp salt
- 3 tbsp low-fat milk
- 3 tbsp dark chocolate chips
- heart shape cookie cutters
- popsicle sticks
- 1/2 cup dark chocolate chips melted
- 1 tbsp coconut oil melted
- 1 ounce walnuts chopped
- 1/4 cup freeze dried strawberries crushed
In a bowl or food processor, mix together the flour, vanilla, maple syrup, stevia and salt. Add in the milk as needed to moisten the mixture until you get the perfect cookie dough texture. Finally, mix in the chocolate chips.
On parchment paper, form heart shaped dough. With heart shaped cookie cutter, place on top of parchment paper then spoon about 2-3 tablespoons of dough into heart (filling about ½ up the cutter) firmly pressing down on dough to fill in heart.
Lightly lift heart cookie cutter up while evenly pushing dough down on to parchment paper. Repeat until all dough is used. Place Popsicle sticks at the bottom point of each heart. Freeze for 20-25 minutes, or until hearts are firm.
While hearts are chilling, melt dark chocolate coating. In a microwave safe bowl, combine dark chocolate chips and coconut oil. Microwave for 1 minute, stirring every 20 seconds, microwave for longer if needed, to completely melt chocolate.
Take cookie dough heart pops out of freezer and carefully dip in (or pour) melted chocolate, covering heart completely. Use spoon to cover all edges, if needed. Place chocolate dipped heart onto a clean parchment paper.
Top with chopped walnuts and freeze dried strawberries. Repeat for all hearts and freeze for 15-20 minutes, or until chocolate has hardened. Take out and enjoy with a loved one!!
Nutrition Facts (per pop): 382 calories, 32 g CHO, 29 g Fat, 7 g PRO, 5 g Fiber, 20 g sugar