Coordinated Health

Valentine’s Day Sweet Treats Makeover

By: Natalie Tannasso, RN, CDE   February 9, 2018

There are many times you you want to treat yourself and indulge in a sweet treat and Valentine’s Day is most certainly one of those times! As a diabetes educator and nurse as well as a fellow diabetic, I believe that it is ok to have a special treat once a week or one to two times a month. Chocolate and ice cream are my favorite food groups! The goal of eating healthy is doing it most of the time, but you can still have a treat once in a while. 

Around Valentine’s Day it’s easy to overindulge. However, there are some great ways to enjoy a traditionally ‘sweet’ holiday without eating too much sugar. For example:

  • Make your own variety of fruits, nuts, healthy snacks such as rice cakes, baked bean chips.
  • Chocolate fondues are fun with fresh fruits. You can do dark, milk or white chocolates or peanut butter. Yogurt parfaits are great and you can include some crunchy nuts as a topping.
  • If you are going out for dinner, share a decadent desert.
  • If you receive a box of chocolates, freeze them and have them sparingly. Share them with family or friends.

For some more ideas, check out a healthier new take on some favorite recipes below!

Chocolate or Peanut Butter with Graham Crackers, or Pretzels Rods:

Popcorn: 3 cups (air popped or light popcorn is better) microwave a tablespoon of peanut butter, a tablespoon of chocolate chips or a caramel or 2 for a few seconds, drizzle over popcorn. 92 calories, 3 grams protein, 18 grams of carbs, 4 grams of fiber.

Frozen Treats:

Frozen Greek yogurt drops: mix a cup of Greek yogurt with berries, nuts, mini chips, drop onto parchment paper, freeze, can store in plastic bag.

Freeze cut of bananas or grapes: dip in chocolate and chopped nuts for an extra treat.

Peanut Butter Truffles:

cup mini chips, cup almond or coconut milk, 6 tbsp of peanut butter powder or a scoop of your favorite, no carb high protein powder, mix together, refrigerate, melt an extra cup of chips to coat truffles. Each truffle is 36 calories, 2 grams fat, 4 carbs, 1 gram protein or more. About 20 truffles.

Oatmeal Peanut Butter or Chocolate Truffles:

cup oats, 8 tbsp of peanut butter powder or 1-2 scoops of your favorite protein powder. (sometimes you get tired of drinking it) or mix of both, cup sunflower or chopped nuts for crunch, cup almond milk or coconut milk. Mix, make into truffle shape, refrigerate, can coat with additional chips or melt to make a hard coating. Each truffle is about 45 calories, 2 grams of fat, 5 grams of carbs, 2 or more grams of protein. About 20 truffles. You can freeze truffles for a snack or meal replacement.

Our call center is here to help
(610) 861-8080
Request an appointment