Sweet Dreams Are Made of This
Treat Yourself: Why Treats Belong in a Balanced Diet
Over the past 20 years of working with clients, I’ve seen countless individuals wrestle with the idea that enjoying a treat means they’ve fallen off the healthy eating bandwagon. Let me assure you, that couldn’t be further from the truth. Including treats in your diet isn’t just okay—it’s essential for balance and sustainability.
Treats aren’t just about satisfying your sweet tooth or craving something salty. They can actually make you feel good emotionally, keep you from feeling deprived, and even bring people together. The key is balance. When you include treats in your routine without guilt or going overboard, you’re building a healthier relationship with food and staying on track with your goals.
One way I personally embrace balance is by modifying recipes for treats that my family loves. A perfect example? Our beloved chocolate chip banana muffins. The original recipe was delicious but packed with sugar and butter (and gluten), which didn’t quite align with how I wanted to nourish my family (or myself). I wanted to keep the muffins’ nostalgic flavor while adding some nutritional benefits.
Here’s what I did:
Reduced Sugar: I cut the sugar in half and relied on the natural sweetness of ripe bananas to maintain the flavor.
Substituted Gluten Free Flour: I swapped out the flour for a gluten free option (Bob's Red Mill 1:1 Baking Flour). To add some fiber I add ground flax seed as well.
Used Healthier Fats: Instead of butter, I used a small amount of olive oil, as well as this Vegan Greek yogurt for moisture and a bit of protein.
Kept the Chocolate Chips: Because some traditions are too good to lose entirely!
The result? A muffin that’s still a treat but also a bit more nourishing. My family didn’t feel like they were missing out, and I felt good about offering something that balanced indulgence with intention.
Remember, treats don’t have to derail your goals. They can—and should—fit into your overall eating pattern. Whether it’s tweaking recipes to suit your needs or enjoying a favorite dessert as is, the key is mindfulness and moderation.
So go ahead, savor that muffin or your favorite sweet. When approached with balance, treats can be a delicious part of a healthy, happy lifestyle.
Chocolate Chip Banana Muffins
- 2 tbsp olive oil
- 1/4 cup brown sugar
- 2 eggs (optional to use this Egg Replacement to make this vegan)
- 3 ripe bananas
- 1/4 cup unsweetened applesauce
- 1/4 cup unsweetened Greek Yogurt (I used Silk Vegan Unsweetened Vanilla Greek Yogurt but choose what works with your dietary preferences).
- 1 1/4 cup Gluten Free Flour
- 1 tsp baking soda
- 1/2 tsp salt
- 2 tbsp ground flax seed
- 1/2 cup dark chocolate chips (I love these Allergen-Free Chocolate chips)
Preheat oven to 375 degrees.
Mix together the olive oil & brown sugar.
Add eggs.
Add bananas, applesauce, and Greek Yogurt.
Mix dry ingredients together separately, and then slowly add to the wet ingredients.
Mix in chocolate chips.
Pour into silicon lined muffin tin.
Bake for 25-30 minutes or until the toothpick comes out clean and the top of the muffin is slightly toasted.
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