There is a widespread misconception in society that dessert is unhealthy and a real sugar bomb.
Dessert usually refers to products made from processed ingredients, sugar, and fat, bought ready-made from stores. In such cases, the consumer cannot control what and how much goes into the dessert or how it is made. There is less of a habit to prepare dessert at home. However, it is much safer to eat food that you have prepared yourself from start to finish and whose ingredients you are aware of.
Many sweet products sold in stores contain fast-absorbing carbohydrates, which are burdensome for the body in large quantities. While such carbohydrates provide quick energy, appetite returns just as quickly, energy levels drop, and fatigue sets in. In contrast, fruits and whole grain products, for example, contain slow-absorbing carbohydrates, which create a longer-lasting feeling of fullness and provide energy for a longer period, which in turn positively affects mental health.
When buying, eating, and/or making sweets, one should also consider the energy generated and how to utilize it. Very often, sweets are consumed without any subsequent activities, leaving young people unsure what to do with the large amount of energy, causing them to spend it aimlessly. After eating, whether it's savory or sweet, it's good to go outside to expend that energy and make the most of the received energy. When they come back inside, they still feel full, but without excess energy.
In our work with young people, we have tried to find healthier alternatives to conventional store-bought sweets and make the foods prepared in the cooking club healthier. In the cooking club, we have agreed to make smaller quantities so that everyone gets a sweet treat, rather than making too much and risking a sugar overload.
Here we present some ideas and tips that we have applied when making desserts and which have worked well for our young people:
- using oats in making cookies;
- use of whole grain products;
- using fruits in recipes, for example, when preparing fruit salad or avocado mousse;
- using berries and fruits as snacks, replacing cookies or other sweets;
- transitioning from syrup and juice to water; if necessary, (frozen) berries or citrus can also be added to the water.
We also share some simpler tips to try to make young people's snacking healthier:
- to look for healthier alternatives for food products, e.g., use oat flour instead of wheat flour, unrefined sugar instead of white sugar, etc.;
- instead of buying ready-made dough, make the dough at home to be aware of what it contains;
- use fresh ingredients when baking, decorate with fruits, for example, or make carrot cake instead of a regular cake;
- to make smoothies from your favorite fruits, which provide freshness and create a feeling of fullness;
- use seeds, nuts, frozen berries, or fruits as a snack;
- for example, replace sugar with honey when drinking tea;
- to search for help online to find a healthier and more appealing recipe.
No dessert is unhealthy as long as attention is paid to the quantity of food consumed. At the same time, it is important to monitor the ingredients and, if possible, prepare the dessert yourself. In that case, you can control what nutrients you are giving your body. The healthier the food consumed, the happier and more alert the body and mind will be.
Finally, we share a cookie recipe that won the hearts of our young people: http://maitsevhea.blogspot.com/2011/02/kupsised-kaerahelveste-ja-sokolaadiga.html
Angela Dulinets, Liis Küpar
TNTK Youth Workers
