- Serving size is a standardized amount of food. It may quantify recommended amounts, as with the MyPlate food groups, or represent quantities that people typically consume on a Nutrition Facts label.
- Portion size is the amount of a food you eat— which may be more or less than a serving. For example, the Nutrition Facts label may indicate ½ cup cereal for one serving size, but if you eat ¾ cup, that is your portion size.
If you’re craving a fruit dessert, this one's for you! Apples are full of natural sugars and fibers that are highly satisfying. Add pecans or almonds for extra texture and flavor.
- Total time: 10 minutes
- Servings: 2
- Serving size: 1/2 apple, 2 tbsp yogurt
Ingredients
- 1 large apple, peeled and diced
- 1/4 cup oats
- 3 tablespoons raisins
- 2 tablespoons water
- 1 teaspoon vanilla extract
- 1/4 teaspoon cinnamon
- 1/4 cup vanilla yogurt
- 1 tablespoon chopped nuts (optional)
Directions
- Peel and dice the apple.
- In a small, microwavable safe bowl, add the oats, raisins, water, vanilla, and cinnamon, and microwave for 5 minutes.
- Serve with vanilla yogurt and any other toppings.
These cookies are soft and chewy on the inside, while crunchy on the outside. They are simple, yet a favorite for any coconut fan. Dip in melted chocolate and enjoy!
- Total time: 25 minutes
- Servings: 12
- Serving size: 2 cookies
Ingredients
- 1.5 cups unsweetened coconut, shredded
- 2 egg whites
- 2 tablespoons sugar
- 1 tablespoon vanilla extract
- 1/3 cup dark chocolate chips
Directions
- Preheat oven to 350°F.
- On a large baking sheet, spread the coconut evenly and toast for 3-4 minutes, checking and turning regularly as needed. Coconut will be a medium brown when done.
- In a large bowl, combine the coconut, egg whites, sugar, and vanilla; mix until combined.
- Form small round cookies, about 1 tablespoon in size.
- Bake for 10-15 minutes or until cookies are firm to the touch.
- Let cookies cool to room temperature.
- Melt chocolate in the microwave for 1-2 minutes and dip the bottom of cookies in chocolate; let cool and serve.
This cookie recipe is only four ingredients and very simple to make with items in your pantry. The riper the banana, the sweeter the cookie! You can make this cookie healthier by replacing the chocolate chips with raisins or adding nuts.
- Total time: 20 minutes
- Servings: 12
- Serving size: 2 cookies
Ingredients
- 1 cup rolled oats
- 2 medium bananas, ripe to overripe
- 1 teaspoon cinnamon
- 1/4 cup chocolate chips
Directions
- Preheat oven to 350°F.
- In a large bowl, mix oats and bananas; mash bananas with a fork.
- Mix in cinnamon, chocolate chips and any other add-ins.
- Spray a baking sheet with nonstick cooking spray and form bite-size cookies.
- Bake for 10-15 minutes or until golden brown and firm to the touch.
Get your chocolate fix with these delicious, easy brownies! They are flakey on the outside and moist on the inside. Add nuts, chocolate chips or peanut butter for fun flavors. Store at room temperature for a few days or up to 1 week in the refrigerator.
- Total time: 25 minutes
- Servings: 12
- Serving size: 1 brownie
Ingredients
- 1/3 cup all-purpose flour
- 1/3 cup whole wheat flour
- 1/2 cup cocoa powder, unsweetened
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 1/2 cup sugar
- 1/4 cup canola oil
- 2 eggs
- 1 teaspoon vanilla
Directions
- Preheat oven to 350°F.
- In a large bowl, combine the flours, cocoa powder, baking powder, and salt.
- In a separate bowl, use a whisk or fork to combine the sugar, canola oil, eggs, and vanilla.
- Add the wet mixture to the dry ingredients; mix everything together.
- Spray a baking sheet with nonstick cooking spray, then form bite-size balls.
- Bake for 15-18 minutes or until the top starts cracking.
This smoothie is a chocolate lover’s dream and a healthy dessert option! The peanut butter and banana add the perfect creamy texture and balance of sweetness and saltiness. You can use skim or reduced fat milk, or a plant-based alternative such as soy or almond milk.
- Total time: 5 minutes
- Servings: 2
- Serving size: 3/4 cup
Ingredients
- 1 cup milk (skim, low fat, or alternative milk)
- 1 small banana, frozen
- 2 tablespoons peanut butter
- 1 tablespoon cocoa powder, unsweetened
- 1 teaspoon maple syrup or honey
- 1/2 cup ice
Directions
- Add all ingredients to a blender and blend until smooth.