3 Summer Desserts Under 30 Calories

The ingredients we have incorporated into our dessert recipes today are known to help with and reduce bloating:

Kiwi

These mildly sour, flavor-packed fruits are a boon for gastrointestinal health. Research shows that kiwi fruit helps to decrease constipation and therefore bloating and gas.

Banana

Rich in potassium, bananas prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent bloating caused by constipation.

Yogurt

Get some of those good bacteria into your gut! Yogurts contain probiotics—or the good bacteria— which keeps your digestive process efficient, helping to eliminate bloat.

Without further ado, let's dive into the recipes!:

#1 Kiwi-Strawberry Rooibos Ice Pops

Ingredients:

• 1 ½ cup water
• 3 bag vanilla rooibos tea (Or use red rooibos tea and add 1/4 tsp. vanilla)
• ½ cup apple juice
• 1 tsp honey or agave syrup
• 1 cup strawberries, sliced
• ½ cup kiwis, peeled and sliced

Instructions:

1. In a small saucepan bring the water to boiling. Remove from heat. Add tea bags; cover and let stand 4 to 6 minutes. Remove bags, squeezing out excess liquid. Stir in apple juice and honey.
   
   2. Divide strawberries and kiwifruits among ice pop molds; fill with tea mixture. Cover and freeze at least 3 hours or until firm. Enjoy!

Per Serving (1 popsicle) - 23 calories

#2 Fro-yo Cupcakes

Ingredients:

• 9 oz vanilla Greek yogurt
• 8 strawberries
• ½  ripe banana
• 1 tsp mini chocolate chips

Instructions:

1. Place 12 mini silicone baking cups on the top of an ice cream tray or small wooden cutting board.
2. Fill each of the cups halfway with yogurt, using one six-ounce container.
3. Puree the strawberries and banana. Add a small spoonful to each cup, so no white is showing.
4. Add a dollop of yogurt to each cup using the last three ounces of yogurt. Sprinkle a few mini chocolate chips on top of each cup. Gently place the tray in the freezer for at least an hour.
5. Remove from the freezer and allow to thaw for 10 minutes before eating. Enjoy!

Per Serving (1 cup) - 30 calories

#3 Homemade Samoas

Ingredients:

For cookies:

• ¾ cup white whole wheat flour OR almond meal
• ½ banana, mashed
• 2 Tablespoons coconut oil 
• 3 Tablespoon erythritol OR cane sugar
• 1 teaspoon vanilla extract
• ¼ teaspoon salt

For coconut caramel:

• ¼ cup erythritol OR cane sugar
• 6 Tablespoons unsweetened shredded coconut
• 2 Tablespoons almond milk

For chocolate topping:

• 2 Tablespoons chocolate chip
• 2 Tablespoons almond milk

Instructions:

1. Preheat the oven to 325 degrees Fahrenheit. Line a baking sheet with parchment paper or a silicone mat and set aside.
2. Place the coconut oil in a large bowl and microwave for one minute, or until melted. (You can do this without a microwave by melting the coconut oil on the stovetop and then transferring it to the bowl.) Add in the eythritol or sugar, mashed banana, and vanilla extract until incorporated. Stir in the flour and salt until completely combined, but do not over mix.
3. Roll the dough into 1 ½ -inch balls, flatten into cookie shapes, and place evenly apart on the prepared baking sheet. Using a small cookie cutter or the large end of a piping tip, cut the center out of the cookie. Bake at 325 degrees for about 12 minutes, or until firm and golden. Let cool on a wire.
4. Meanwhile, in a medium skillet, cook the erythritol over medium low heat until completely melted, stirring constantly as it burns very easily. Once melted, add in the shredded coconut and continue to cook and stir until golden. Stir in the almond milk until completely incorporated (it will sizzle- that’s good!).
5. Working quickly, spread the coconut caramel mixture in an even layer on the cooled cookies (a butter knife works well for this). As the mixture cools, it will become less pliable and easy to work with (but definitely less hot, see note below). Let the cookies cool once again.
6. In a small microwave-safe bowl, microwave the chocolate chips and 2 Tablespoons of almond milk. Cook for 1 minute and stir until completely distributed and thickened. Feel free to add a little almond milk if you feel the mixture is too thick. (Note: You can double or triple the chocolate coating if you want to dip the bottom of the cookies with chocolate as well.) Drizzle the chocolate mixture onto the cookies and let them cool before eating/storing. These will keep in an airtight container (come sort of Tupperware is ideal) in the fridge for about 2 weeks, or in the freezer for about 2 months. Good luck keeping them around that long.

Per Serving (1 samoas) - 30 calories

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