September is National Childhood Obesity Awareness Month and we are all reminded of the importance of choosing healthy eating options for our children, but what should a parent do when their child is met with a serious craving for something sweet ?

Here are a few recipes to feed your child’s sweets craving while keeping their health in mind.

Tasty Pumpkin Pie

Serves 8. Each serving contains about 278 calories, 42 g carbohydrates, 7 g protein, 6 g fat, 91 mg sodium, and 3 g fiber.

They are ready to come out now

Kitchen Items You Will Need

  • 2 knives
  • Fork
  • Pastry Blender
  • Plastic Wrap
  • Rolling Pin
  • 1 Medium and 1 Small Bowl
  • Liquid and Dry Measuring Cups
  • 9-inch Pie Pan

Sugar-Free Crust

  • 1/3 cup butter-flavored vegetable shortening
  • 1 cup flour
  • 3 tablespoons ice water

Pumpkin Filling

  • 1 15-ounce can pumpkin
  • 1/2 cup egg substitute
  • 3/4 cup sugar
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ground cloves
  • 1 12-ounce can evaporated skim milk

First pour 1 cup of flour and 1/3 cup of shortening into a small bowl. With 2 knives, a fork, or a pastry blender, cut the shortening into the flour until it thoroughly mixed. Work on the crust at this time, not adding water.

Then add water and use a fork to toss the mixture quickly. Place dough onto plastic wrap. Handle carefully as it can be a bit crumbly. Form a ball as you wrap the dough tightly and then refrigerate for 30 minutes. When ready to make the crust, sprinkle a little four on a large piece of plastic wrap. Place the dough on the floured wrap. Turn once to get flower on both sides and then cover it with a second piece of plastic wrap. Use a rolling pin to roll crust to fit a 9-inch pie pan.

Preheat oven to 425°F. In a medium bowl, whisk pumpkin with egg substitute, sugar, and spices. Add evaporated milk; stir thoroughly. Pour mixture into pie shell.

Bake at 425°F for 15 minutes. Reduce heat to 350°F and keep baking for 30 minutes longer or until tester inserted in center of pie comes out clean. The center will get firmer as it cools.

Now, enjoy a slice of pie!

Dark Chocolate Chip Oat Bars
(Gluten-free, gout-friendly)
Makes 12 bars. Each bar contains about 125 calories, 4 g protein, 3 g fat, 18 mg cholesterol, 20 g carbohydrates, 2 g fiber, and 12 mg sodium.

Kitchen Items You Will Need

  • 1 Whisk
  • 1 Bowl
  • 8-inch square pan
  • Measuring Cups


  • 1 large egg
  • 1/2 cup fat-free yogurt (plain or vanilla)
  • 1/2 cup artificial sweetener brown sugar blend
  • 1-1/2 cups gluten-free quick oats
  • 2 tablespoons milled flaxseed
  • 1/4 cup bittersweet chocolate chips or bittersweet baking bar broken into small chunks
  • Cooking spray

Whisk 1 large egg with ½ cup of yogurt and ½ cup of brown sugar in a bowl. Blend in 1-1/2 cups of oats and 2 tablespoons of milled flaxseed. Then add ¼ cup of chocolate chips. Spread mixture into an 8-inch square pan coated with cooking spray. Bake at 350°F for 30 minutes. Cut into bars.

Blueberry Banana Smoothie
(Gluten-free, gout-friendly)
Serves 2. Each serving contains about 122 calories, 5 g protein, 0 g fat, 24 g carbohydrates, 3 g fiber, and 63 mg sodium.

Kitchen Items You Will Need

  • Knife
  • Measuring cup
  • Blender


  • 1 frozen ripe banana
  • ½ cup frozen blueberries
  • 1 cup skim milk

Peel your bananas, wrap it in plastic, and freeze them for two hours. Once frozen cut 1 banana into pieces. Place your banana pieces, ½ cup of frozen blueberries, and 1 cup of skim milk into a blender and puree till smooth. Then pour mixture into 2 glasses and serve.

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