Dessert is an expensive luxury loaded with added sugars, and boasts negligible nutritional value, right? Wrong and wrong. We’re here to show you how your favourite desserts can not only be affordable, but nutritious too.
With many of us soaring well over the 6 to 9 teaspoon daily limit for sugar – Aussies alone are racking up 17 teaspoons a day – it’s no wonder we’re looking for ways to cut down on the white stuff. After all, it raises our risk for metabolic syndrome and obesity, with rates of the latter having tripled since 1975 and studies proving excess sugar consumption to be the culprit. But that’s not the only condition sugar puts on the map, it also spikes our risk for number of other dangerous diseases:
- Heart disease
- Liver disease
- Type 2 diabetes
- Alzheimer’s disease
- Autoimmune conditions
- Mental health disorders like anxiety and depression
But that doesn’t mean you can’t still indulge in your favourite desserts! Here at I Quit Sugar, we’re all about creating tasty, nutritious and satisfying food without the sugar crash.
We also understand the importance of keeping the cost to a minimum, with inflation through the roof and grocery prices up 10%, it’s hard enough to afford the basics like cabbage and berries. That’s why we’ve decided to share a few affordable recipes that don’t compromise on flavour and make for the perfect after-dinner treat or even work as a fun lunch-box snack for the kids.
Molten Peanut Butter ‘n’ Jelly Brownies
This American-inspired flavour brings out the richness of these chocolate brownies in what will be a guaranteed hit for adults and kids alike. Plus, it only requires a small number of ingredients which you’ll find are affordable and easily accessible, along with easy to make substitutions for. Check out the full recipe HERE to see how flexible this delicious dessert can be. Note that you’ll yield a generous number of serves from this recipe, so feel free to freeze the excess to make your dollar go even further.
- Coconut oil, butter or ghee for greasing
- 1 1/2 cups almond meal
- 1/4 cup raw cacao powder
- 1 teaspoon baking powder
- 1/2 teaspoon sea salt
- 1/2 cup unsalted butter, melted
- 1/4 cup rice malt syrup, melted
- 3 eggs, lightly whisked
- 1/3 cup crunchy peanut butter
- 1/2 cup raspberries, mashed with a fork
- Preheat the oven to 160°C. Line a 9x9 inch lamington/brownie tin with baking paper.
- In a large bowl combine all of the ingredients, except for the peanut butter and raspberries, until smooth.
- Pour the batter into the lined cake tin. Dollop peanut butter into mixture and use a skewer or knife to create a swirl pattern. Repeat the process with mashed raspberries.
- Cook for 20-23 minutes, checking at 15 minutes to ensure mixture is not burning. Brownies are cooked when top is slightly firm to the touch. You want them to be gooey so try not to overcook.
- Allow brownies to cool for 10 minutes before removing from the pan and slicing.
Tip: Don’t avoid frozen fruit! These varieties are often cheaper than their fresh counterparts, with near identical nutritional profiles. So, there’s no need to fork out the extra cash for pricey berries.
Pumpkin Spiced Tim Tams
Missing your favourite chocolate bikkies? Fear not – our rendition of this Aussie classic has all of the taste without the blood sugar spike. And yes, you can still do a Tim Tam slam with these! Take a look HERE for the full recipe, and check out our Ultimate Thanksgiving eBook for more pumpkin spice-inspired recipes to ring in the festive season. Note that this is a slightly more time-intensive recipe, so it might be better suited to a Friday-night dessert or a weekend afternoon tea affair. Our third dessert idea will be more suited to those of you looking for a quick sweet fix!
- 1 cup gluten-free flour + extra for dusting
- 1/2 tablespoon granulated stevia
- 2 1/2 tablespoons raw cacao powder
- 1 teaspoon cinnamon
- 1/2 teaspoon ginger
- 1/2 teaspoon nutmeg
- 1/4 teaspoon allspice
- 1/3 cup cold butter, dice
- 1/4 cup milk
Spiced pumpkin butter filling:
- 1/2 cup Pumpkin Purée
- 1/2 teaspoon cinnamon
- 1/2 teaspoon ground ginger
- 100 grams 85% dark chocolate, chopped into small even-sized piece
- Add all ingredients for Pumpkin Butter into a small saucepan, stir well. Bring to the boil over medium heat. Reduce heat to a simmer for 15 minutes, uncovered, stirring often, until the mixture thickens. Remove from the heat and allow to cool before placing in the fridge while you make the biscuits.
- Preheat the oven to 180ºC / 350ºF / Gas Mark 4 and line a baking tray with baking paper.
- In a food processor or a mixing bowl combine all of the ingredients for the Pumpkin-Spiced Biscuits to form a dough. Transfer the dough to a lightly floured surface and knead until smooth. Roll dough out between two sheets of baking paper into a rectangle shape (about 5mm thick).
- Cut rectangle into 16 smaller rectangles and bake in the oven 10 minutes. Once cooled, spread a thin layer of the chilled Pumpkin Pie Filling over each rectangle biscuit.
- Sandwich two biscuits on top of each other and press down lightly. Sit them in the fridge while you make the chocolate.
- Melt the chocolate over a double-boiler or in the microwave until smooth.
- Dip each biscuit sandwich in the melted chocolate and sit them on baking paper. Set in the fridge before serving.
Strawberry Cheesecake Muggin
Simple, cheap and delicious – the trifecta of a good dessert! This mug cake takes just 2 minutes to make and is loaded with healthy fats and protein, making it an ideal after-dinner treat. The best part? Your wallet won’t notice the difference, but your taste buds will. Find the full recipe HERE.
- ¼ cup almond meal or gluten-free plain flour
- 2 tablespoons desiccated coconut
- ¼ teaspoon baking powder
- 1 tablespoon pistachios, chopped, plus extra to serve
- 2-3 strawberries, chopped, plus extra to serve
- ¼ cup milk, any kind
- 1 tablespoon full-fat ricotta, plus extra to serve
- Place all the ingredients in a microwave-safe porcelain mug and mix with a spoon. Microwave on high for 2 minutes.
- Serve with a dollop of ricotta, and the extra pistachios and strawberries.
Keen for more health and nutrition tips on a budget? We’re here to help. Join us for the 8-Week Program where we’ll be quitting sugar and turning our health dreams into a reality. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:
- 8 weeks of meal plans and shopping lists.
- 90+ member-only recipes.
- Community forums to share your journey.
- Support and guidance from the I Quit Sugar team.
- Exclusive content from our panel of experts.
So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to JOIN NOW!