KANSAS CITY, Mo. --March is National Nutrition Month. To celebrate, FOX 4 invited Liz Kampschroeder to the morning show to share some of her tricks to make not-so-healthy recipes better for you. Check out the video above to see some of her "sweet swaps".
Cream cheese fruit dip v. Peanut butter yogurt dip
Better choice: Peanut butter yogurt dip
1c. Greek yogurt
2 Tb Powdered peanut butter
1 Tb honey
Peanut butter balls v. protein power balls
Better choice: Protein power balls
2 1/2c. natural peanut butter
1 3/4c. honey
3 scoops chocolate whey protein powder
3c. dry oatmeal
2c. flax cereal
1c. mini chocolate chips
Mix PB, honey and protein powder together, put in microwave 30-45 sec til smooth and slightly runny. Pour over oats, flax cereal, coconut and stir well. Fold in chocolate chips and spread in 9x13 pan and refrigerate
The hidden brownie makeover: Avocado Brownies
1 Medium avocado
3 medium eggs
1 cup whole wheat flour (I used almond meal flour)
1/2c. unsweetened cocoa powder
1/3c hot water
1 Tbsp vanilla bean paste or vanilla extract
6oz vanilla yogurt (I used 2% plain greek yogurt)
5 packets stevia
3Tbsp dark chocolate chips
3Tb honey or agave
- Preheat oven to 350.
- Add the egg, avocado, and yogurt to a mixing bowl and mix on high til combined
- Mix in the vanilla and stevia
- Add the water to the cocoa powder and mix. The consistency should be like icing. If its too thick add water by the Tbsp.
- Mix the chocolate into the yogurt, eggs and avocado
- Mix it all well. If you don’t have an electric mixer you can use a food processor or a blender.
- Add the flour to the mixing bowl.
- Combine all together.
- Adding the agave is optional. You could also use honey.
- Grease an 8x8 baking dish and add batter to it. Spread evenly. Scatter with dark chocolate chips.
- Bake 20-25 mins then check with a toothpick for doneness. Let cool before cutting.
- Keep in the fridge which brings out the chocolate flavor.
Makes 16 brownies
106 cal, 16g carbs, 5g fat, 4g protein, 4g fiber