Surviving Easter temptation
Here are a few healthier Easter recipes you can try.
Besides Christmas, Easter is one of the most challenging times for people with healthy eating intentions.
Not only are we literally surrounded by chocolate, but we also tend to eat and drink more at social gatherings.
While it can be challenging to take part in all the fun without overindulging, arming yourself with a plan will help keep control of temptation. “Firstly, you have to accept that most of us will indulge a little over this time of year,” said Vivienne Cameron of Met-S Care.
“Depriving yourself of chocolate isn’t the solution. Allow yourself that luxury, because wanting what we can’t have is inherently human nature – but do it in moderation.”
Indulge in just one, or a small piece, so you can get that taste you’re craving. Cameron also says it’s wise to embrace mindful eating when and if you do indulge in some Easter chocolate. Choose a smaller block of chocolate and allocate a few pieces per day. Find a quiet place and eat it slowly, savouring each mouthful, instead of snacking on it constantly. Drink a cup of tea or coffee beforehand, not during or after, so you don’t wash away the taste.
“If you’re in charge of buying Easter eggs in your house, make sensible choices. Choose either a sugar-free chocolate or a good quality chocolate. Chocolates that are 70% cocoa contain less sugar and more ‘good fats’,” she continued.
Another option is to spend some time in the kitchen making your own Easter treats, a move which puts you in control of how much sugar you’re consuming. Some quick ideas include dipping strawberries in melted sugar-free chocolate, making treats with sugar-free jelly and stocking up on other sugar-free desserts and sweets.
An Internet search for low carb/ low sugar Easter treats will give you a myriad options. Below are a few tempting recipes we found on www.ditchthecarbs.com.
If chocolate and Easter go hand in hand, you can throw family and social gatherings into the mix, too. Avoid social eating pressure by making sure you don’t arrive with an empty stomach, taking some of your own healthy treats to the gathering and choosing more of the healthier options while you’re there.
“Eat Easter treats over two days only – Easter Sunday and Monday. Then get rid of all the chocolate in your home by Monday night,” Cameron advised. “If, despite all your good intentions, you overdo it, the first step is to accept that veering off track is normal for most people during special occasions. Don’t beat yourself up about it. Accept that you overdid it, put it behind you, and get back to your healthy eating programme first thing on Tuesday morning. Don’t use this slight deviation as an excuse to say, ‘Well, I’ve blown it now, I may as well keep eating’.”
Here are a few healthier Easter recipes:
Ginger fat bombs (serves 10)
Ingredients:
· 75g coconut butter, softened
· 75g coconut oil, softened
· 25g shredded coconut (unsweetened)
· 1 tsp (5ml) granulated stevia or sweetener of choice, to taste
· ½ tsp (2,5ml) dried (powdered) ginger
Instructions:
1. Mix all the ingredients in a pouring jug until the stevia is dissolved.
2. Pour into silicon moulds or ice block trays and refrigerate for minimum 10 minutes.
Nutritional information: Serving size: 1
Ginger Fat Bomb Calories: 120; Fat: 12,8g; Carbohydrates: 2,2g; Sugar: 0, 1g; Fibre: 1,4g; Protein: 0,5g.
Paleo Easter Eggs (makes 12 eggs)
Ingredients:
· 75g shredded coconut, unsweetened
· 70g coconut oil, melted
· 3 tbs coconut cream
· 1 tbs granulated stevia, or sweetener of choice, to taste
· ½ tsp (2,5ml) vanilla
Chocolate Coating:
· 60g coconut oil, melted
· 6 tsp (30ml) cocoa powder
· 2 tsp (10ml) granulated stevia, or sweetener of choice, to taste
Instructions:
1. Mix all the ingredients together in a small bowl.
2. Refrigerate until solid enough to roll into egg shapes.
3. Roll small amounts into egg shapes and place in the fridge again to set completely.
Chocolate Coating
1. Mix all the ingredients together in a small bowl.
2. Place 1 Paleo Easter Egg in the chocolate coating at a time. Using a spoon, turn the egg until completely covered.
3. Place the chocolate coated eggs on a plate.
4. Refrigerate until chocolate coating is set.
Nutritional information: Serving size: 1 Paleo Easter Egg
Calories: 128; Fat: 13,4g; Carbohydrates: 1,1g; Sugar: 0,5g; Fibre: 0,6g; Protein: 0,9g.
Low Carb Hot-Cross Buns: (serves: 8)
Ingredients:
· 60g coconut flour
· 30g psyllium husks
· 1 tsp (5ml) baking powder
· 2 tablespoons (30ml) granulated stevia, or sweetener of choice, to taste
· ½ tsp (2,5ml) salt
· ½ tsp (2,5ml) mixed spice
· ½ tsp (2,5ml) cinnamon
· ½ tsp (2,5ml) ground cloves
· 4 eggs
· 250ml/ 8 fl.oz boiling water
· Optional: raisins/chocolate chips/ cacao nibs
Icing
· Stevia icing mix
· Enough water to make a smooth paste
Instructions:
1. Mix all the dry ingredients in a mixing bowl.
2. Add the eggs and mix.
3. Add the boiling water and mix until evenly combined.
4. Roll into 8 equal balls and place on a baking tray.
5. Bake in a fan-assisted oven at 180C/350F for 20-30 minutes until golden on the outside and cooked in the centre.
Icing:
· Mark each hot cross bun with a cross using the stevia icing mix.
Nutritional information: Serving size: 1 Low Carb Hot-Cross Bun. Calories: 84; Fat: 3,1g; Carbohydrates: 8,9g; Sugar: 0,7g; Fibre: 6,8g; Protein: 5,6g.
Chocolate fat bombs: (serves 14)
Ingredients:
· 125g coconut oil
· 25g cocoa powder
· 1 tablespoon (15ml) granulated stevia, or sweetener of choice to taste
· 25g walnut pieces
· +/- 1 tablespoon (15ml) tahini paste
Instructions:
1. Warm the coconut oil until melted.
2. Add all the other ingredients and allow to cool slightly so the ingredients don’t settle and sink to the bottom of the fat bomb.
3. Pour into ice cube trays and refrigerate until semi-set.
4. Once almost set, place a half walnut on top of each fat bomb.
Notes:
Keep these in the fridge until you’re ready to eat them, because the coconut oil melts quickly. You control how sweet you want your Chocolate fat bombs – this depends on how your sweet tooth has adapted, and if you are a dark chocolate or dairy milk chocolate lover.
Nutrition information: Serving size: 1 Chocolate Fat Bomb. Calories: 119; Fat: 12,6g; Carbohydrates: 1,2g; Sugar: 0,1g; Fibre: 0,7g; Protein: 1,4g.
* Recipe source: https://www.ditchthecarbs.com. For tips on how to stay healthy and reduce the risks of overeating you can also visit https://www.metscare.com.
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