Professional Documents
Culture Documents
HEALTHY
CAKE
Cookbook
©Sarah Lynn 2016
No unauthorized use is permitted absent the express written permission of Sarah Lynn©.
1
CONTENTS
Welcome 4
Ingredients + Substitutions 5
v Healthy Cakes
2
Cream Cheese Frosting 28
v Healthy Pudding
Chocolate Pudding 34
v Healthy Parfaits
v Bonus Recipes!
Chocolate Bark 45
3
W elcome to The Healthy Cake Cookbook!
It has always been a dream of mine to write a cookbook. Thank you so much for
supporting me and making my dream a reality. I am passionate about making sure
everyone is able to enjoy dessert daily, even if you prefer to eat a healthy diet.
Unfortunately, desserts are often associated with guilt or “cheating” on one’s diet. The
best part about this cookbook is that all of the recipes are healthy enough to eat daily –
as a dessert, an afternoon snack, or even for breakfast!
I tried to cover any questions you may have in my “Ingredients + Substitutions” section
on the next page. If you have more specific questions that are not answered, the best
way to contact me is by email at sarahlynnfitness@gmail.com.
Sarah
PS: When you make a recipe, share a photo on Instagram! I love to see your creations
and may feature your photo on @baketobefit.
4
Ingredients + Substitutions
PROTEIN POWDER:
I use Slap Nutrition whey protein powder. Slap Nutrition whey is a cold processed, micro-
filtered whey protein isolate that is high quality and easily digestible. It has a very short
ingredient list and it is naturally sweetened with stevia. The nutritional breakdown for
one scoop is 100 calories (28.4 g), 0 g of fat, <1 g of carbs, and 25 g of protein. Slap
protein comes in seven delicious flavors: Vanilla, Chocolate, Cake Batter, Strawberry,
Cinnamon Swirl, Peanut Butter, and Mint Chocolate. My favorite flavors for baking are
Cake Batter and Vanilla because they are very versatile - these two flavors can be
successfully used in any of my recipes. However, all of the flavors are delicious.
If you would like to try Slap protein powder or any other Slap Nutrition products (like
Salted Caramel BCAAs!), you can use my discount code SARAH for 10% off at
WeSlap.com.
Other brands of whey protein, a whey + casein blend, egg white protein, vegan protein
powder, etc., will also work in the recipes. Depending on the type of protein, certain
proteins may slightly change the texture of the recipe. My main recommendation is that
you enjoy the taste of the protein powder you are using.
If you prefer not to use protein powder, you can omit the protein powder from the
recipe. Simply decrease liquid ingredients (milk/water or applesauce if milk/water is not
called for) in the recipe by about 1-2 teaspoons per ¼ scoop of protein called for. If
milk/water or applesauce is not called for in the recipe, increase coconut flour by 1
teaspoon per ¼ scoop of protein called for. You may also need to add extra flavor
extract and/or sweetener to taste. Feel free to email me for help with this
{sarahlynnfitness@gmail.com}
TYPES OF FLOUR:
Coconut flour: I use Bob’s Red Mill coconut flour, but any brand of coconut flour will
work. Coconut flour has a very unique texture, and there is no other flour that I know of
that can be used as a one-for-one replacement.
Arrowroot starch: I use Bob’s Red Mill arrowroot starch or tapioca starch, but you can
also use potato starch. Some readers have also reported success using corn starch.
5
DAIRY FREE SUBSITUTIONS:
The recipes call for Greek yogurt as an ingredient. I use Fage 0% plain yogurt.
You can substitute with dairy-free yogurt or full-fat canned coconut cream. I
recommend using So Delicious brand Greek coconut yogurt. If you use a different dairy
free yogurt that is not as thick as Greek yogurt, you may want to decrease the liquid
and/or slightly increase the amount of flour in the recipe.
SWEETENERS:
I use Stevia in the Raw as a sweetener in the recipes (1:1 ratio for sugar). In frosting
recipes and single serving recipes, I use stevia packets because they are easy to add
one or two to a recipe. I use PureVia brand of stevia packets.
If you do not like stevia, you can use any other granulated sweetener with equivalent
sweetness. One stevia packet is equal to two teaspoons of sugar. I recommend tasting
the batter to make sure it has the right amount of sweetness. There are no eggs in any
of the recipes, so you can always taste the batter safely.
SWEET POTATOES:
I use Japanese yams because they impart a distinct vanilla cake flavor to recipes.
Japanese yams are a variety of white sweet potato. They have purple skin with white
flesh. You may substitute other varieties of white sweet potato.
OVENS:
All ovens vary, so always keep an eye on your cake while baking. I have had success
baking many of these recipes in my toaster oven as well as the regular oven. If using a
toaster oven, you may have to slightly decrease temperature and/or baking time.
FROSTING:
All frosting recipes are only 1-2 servings because I recommend frosting your pieces of
cake as you eat them, rather than frosting the entire cakes in advance. You can frost
the entire cakes in advance by making extra frosting, but make sure to store them in
the refrigerator and eat within 1-2 days for freshness.
NUTRITONAL INFORMATION/MACROS:
The nutritional information provided for each recipe is for one serving, not including
frosting or other add-ons in the photos, unless specified.
6
Healthy Cakes
SARAH’S TIPS:
v Take a square of cake and cut it on the diagonal. Frost each piece and stack
the pieces on top of each other for a double layer slice of cake.
7
Pumpkin Spice Cake
SERVES: 9 – 70 calories 0 F / 7 C / 9 P
INGREDIENTS:
DIRECTIONS:
Preheat oven to 350 degrees F. Grease an 8x8 square or round glass pan with non-stick
spray.
First combine the pumpkin and yogurt, either by hand, or with a blender, food
processor, or electric mixer. Next, add all your dry ingredients to a separate bowl and
stir. Add the dry ingredients to the pumpkin yogurt mixture and blend until completely
smooth.
Pour the batter into the greased pan, and bake for 40-45 minutes. Allow to cool before
slicing and frosting. I actually prefer this cake after it has cooled in the refrigerator for a
few hours. Store covered in the refrigerator.
SARAH’S TIPS:
v Add chocolate chips to the batter for chocolate chip pumpkin cake!
SERVING SUGGESTIONS:
v Slice and frost with frosting of choice. Whipped vanilla cream, brown sugar
cinnamon, and cream cheese are my favorite frostings with this cake.
v Make a Pumpkin Pie Parfait.
8
Frosted Fudge Brownie
Cake
SERVES: 9 – 112 calories – 4 F / 12 C / 7 P
INGREDIENTS
DIRECTIONS:
Preheat oven to 325 degrees F. Grease an 8”x8” square glass pan with nonstick spray.
In a large bowl, combine all dry ingredients. Add applesauce, yogurt, maple syrup, and
water/milk. Stir just until combined. Heat coconut oil in the microwave or on the stove
until melted and hot. Add to the batter and stir until combined. Fold in chocolate chips
if desired. Scoop batter into the greased pan and bake for 17-20 minutes. It will not be
completely firm in the center, but will firm up as it cools.
SERVING SUGGESTIONS:
v Pictured: layered with secret cookie dough, frosted with chocolate ganache
(page 14), and drizzled with nut butter mixed with melted coconut oil.
v Serve warm with ice cream or frozen yogurt.
9
Vanilla Butter Cake
SERVES: 9 – 97 calories 1 F / 13 C / 9 P
INGREDIENTS:
DIRECTIONS:
Preheat oven to 325 degrees F. Grease an 8x8 square glass pan with non-stick spray.
Add the first three ingredients to a food processor or blender and blend until very
smooth. Add the rest of the ingredients and blend again until combined. Scoop the
batter into the greased pan, and smooth out the top. Bake in preheated oven for 45
minutes, or until firm in the center. Allow to cool before slicing and serving. Store
covered in the refrigerator.
SARAH’S TIPS:
v Use different flavored protein powders to change up the flavor, or try adding
chocolate chips, cinnamon, coconut flakes, fruit, etc.
v The yam + applesauce should equal 443 g total. If your yam yields less than 330
g, use an equivalent amount of applesauce in its place.
SERVING SUGGESTIONS:
v Slice and frost with frosting of choice. Chocolate Ganache, Whipped Vanilla,
Brown Sugar Cinnamon, and Raspberry Cream are my favorite frostings with this
cake, but it goes well with all of them.
v Make a Blueberry Vanilla Pie Parfait.
10
Classic Chocolate Cake
SERVES: 9 – 75 calories <1 F / 9 C / 10 P
INGREDIENTS:
DIRECTIONS:
Preheat oven to 350 degrees F. Grease an 8x8 square glass pan with non-stick spray.
Either by hand or in a blender or food processor, combine the pumpkin and yogurt. In a
separate bowl, combine all dry ingredients and stir. Pour the dry ingredients into the
pumpkin yogurt mixture, and blend until well combined.
Scoop the batter into the greased pan, and bake for 40-45 minutes or until firm in the
center. Allow to cool before slicing and serving. I refrigerate this cake until completely
cool before frosting. Store covered in the refrigerator.
SARAH’S TIPS:
v Add flavored chips to the batter! Chocolate chips, white chocolate chips,
peanut butter chips, etc.
SERVING SUGGESTIONS:
v This cake is delicious with whipped vanilla cream, whipped chocolate, salted
caramel, or chocolate fudge frosting. Top the frosting with a dollop of chocolate
or vanilla pudding for an extra treat.
v Make a Chocolate Cake Parfait.
11
Cinnamon Coffee Cake
SERVES: 6 – 100 calories 4 F / 7.5 C / 9 P
INGREDIENTS:
Cake:
Streusel filling/topping:
ü 1 teaspoon cinnamon
ü 1 tablespoon ghee, butter, or coconut oil (14 g)
ü 3-4 stevia packets
ü 1-2 teaspoons coconut flour (if needed to thicken)
DIRECTIONS:
Preheat oven to 350 degrees F. Grease an 8”x4” loaf pan with non-stick spray.
Start by assembling the cake. Add all dry ingredients to a medium sized bowl, and stir
well. Add all wet ingredients to a separate bowl and mix well. Pour the dry ingredients
into the wet ingredients, and stir just until combined. Do not overmix.
Now make your cinnamon streusel. Melt the ghee or butter in a small bowl, and then
add cinnamon and stevia. Depending on what kind of stevia you use, you may need to
add a teaspoon or two of coconut flour to thicken.
12
Scoop half the cake batter into the greased pan. Take half the streusel topping and
crumble it on top of the batter. Scoop the remaining cake batter into the pan, and top
with the remaining streusel.
Bake for 25-30 minutes, until golden brown and firm in the center. Store covered in the
refrigerator.
SARAH’S TIPS:
v Take this coffee cake to a potluck brunch or to the office – it’s a healthy, protein
packed option that everyone will enjoy!
SERVING SUGGESTIONS:
v Allow to cool, and then drizzle with coconut butter icing. Refrigerate for a few
minutes to harden the icing.
v Warm a slice up in the toaster, spread with butter or cream cheese, and enjoy
with a hot cup of coffee.
13
Flourless Chocolate Fudge
Cake
SERVES: 4 – 230 calories 9 F / 23 C / 18 P
INGREDIENTS
DIRECTIONS:
Preheat oven to 350 degrees F. In a food processor or blender, blend sweet potato,
Greek yogurt, and coconut oil until combined. Add protein powder and cocoa
powder and blend until very smooth. Taste-test the batter and add stevia to taste.
Reserve ¼ of the batter in a small bowl and put it in the refrigerator (this will be your
chocolate ganache frosting)
Scoop the batter into greased ramekins or an 8x4 loaf pan. Bake for 15-20 minutes, or
until firm in the center. Refrigerate for several hours before slicing, then frost with
chocolate ganache frosting. Store in the refrigerator.
SARAH’S TIPS:
v Don’t stress if your sweet potato is slightly more or less than 350 g – I have had
success using sweet potatoes that yielded anywhere from 300-400 g.
v This cake is dense and rich. Use more coconut oil for an even richer, fudgier
texture, or use less to lighten it up.
v Add chocolate chips to the batter before baking for an extra treat!
SERVING SUGGESTIONS:
v After frosting with the chocolate ganache, add a layer of whipped vanilla
cream or whipped chocolate frosting, nut butter of choice, and dark chocolate
sauce.
14
Single Serving Healthy Cakes
SARAH’S TIPS:
v Each single serving recipe makes one big piece of cake – it may be enough for 2
servings depending on how hungry you are J
v One frosting recipe is enough to frost 1-2 single serving cakes.
v To make a double layer slice of cake: Bake your single serving cakes in a 4 inch
round glass ramekin. After baking and cooling, frost the cake and then cut it in
half. Stack the halves on top of each other to make a double layer cake.
v Try making 2-3 cupcakes rather than one larger cake. You may have to
decrease the baking time, so keep an eye on your cupcakes in the oven.
15
Cinnamon Bun for
One
SERVES: 1
INGREDIENTS:
Cake:
ü ¼ teaspoon cinnamon
ü 1 teaspoon ghee, butter, or coconut oil (5 g)
ü 1 stevia packet
ü ½ teaspoon coconut flour
DIRECTIONS:
Preheat oven to 350 degrees F. Grease a 4 inch round glass ramekin or other small
baking dish with non-stick spray.
Start by assembling the cake. Add all dry ingredients to a small bowl, and stir well. Add
all wet ingredients to a separate bowl and mix well. Pour the dry ingredients into the
wet ingredients, and stir just until combined. Do not overmix.
Now make your cinnamon swirl topping. Melt the ghee or butter in a small bowl, and
then add cinnamon, stevia, and coconut flour.
16
Scoop half the cake batter into the greased baking dish. Take half the streusel topping
and crumble it on top of the batter. Scoop the remaining cake batter into the pan, and
top with the remaining streusel.
Bake for about 15-20 minutes, or until golden brown and firm in the center.
SARAH’S TIPS:
SERVING SUGGESTIONS:
17
Chocolate Chip Cookie
Cake
SERVES: 1 – 205 calories 9 F / 20 C / 11 P
INGREDIENTS:
DIRECTIONS:
Preheat oven to 350 degrees F. If you want one jumbo size cookie, grease a 4 inch
round glass ramekin or other small baking dish with non-stick spray. If you would rather
make 4-5 smaller cookies, grease a baking sheet or line with parchment paper.
Add all dry ingredients to a small bowl, and stir well. Add all wet ingredients to a
separate bowl and mix well. Pour the dry ingredients into the wet ingredients, and stir
just until combined. Fold in half the chocolate chips. Scoop the batter into the greased
baking dish, or drop by the spoonful onto lined baking sheet. Top with remaining
chocolate chips. Bake for 10-12 minutes. You may have to decrease baking time for
smaller cookies.
SARAH’S TIPS:
SERVING SUGGESTIONS:
v Enjoy warm with a glass of cold almond milk or frozen yogurt/ice cream.
v Allow to cool and frost with whipped vanilla frosting.
18
Personal Fudge Brownie
SERVES: 1 – 188 calories 8.5 F / 18 C / 13 P
INGREDIENTS:
DIRECTIONS:
Preheat oven to 325 degrees F. Grease a 4 inch round glass ramekin or other small
baking dish with non-stick spray. Add all dry ingredients to a small bowl, and stir well.
Add all wet ingredients to a separate bowl and mix well. Pour the dry ingredients into
the wet ingredients, and stir just until combined. Do not overmix. Fold in chocolate chips
if desired. Scoop the batter into the greased baking dish.
Bake for 10-13 minutes. It should still be slightly underdone in the center.
SERVING SUGGESTIONS:
v For a Cookie’s N’ Cream Brownie, allow to cool and frost with whipped vanilla
cream frosting, top with a crushed Oreo-style cookie, and drizzle with dark
chocolate sauce.
v Serve warm with ice cream or frozen yogurt.
19
Chocolate Cake for One
SERVES: 1 – 145 calories 3.5 F / 16 C / 15 P
INGREDIENTS:
DIRECTIONS:
Preheat oven to 350 degrees F. Grease a 4 inch round glass ramekin or other small
baking dish with non-stick spray.
Add all dry ingredients to a small bowl, and stir well. Add all wet ingredients to a
separate bowl and mix well. Pour the dry ingredients into the wet ingredients, and stir
just until combined. Do not overmix.
Bake for 15-20 minutes, until firm in the center. Allow to cool before frosting.
SARAH’S TIPS:
v Use Hershey’s special dark cocoa powder for a dark chocolate cake.
SERVING SUGGESTIONS:
v Frost with whipped chocolate frosting and top with dark chocolate sauce (as
pictured).
20
Funfetti Vanilla Cake for
One
SERVES: 1 – 135 calories 2.5 F / 14 C / 14 P
INGREDIENTS:
DIRECTIONS:
Preheat oven to 350 degrees F. Grease a 4 inch round glass ramekin or other small
baking dish with non-stick spray.
Add all dry ingredients to a small bowl, and stir well. Add all wet ingredients to a
separate bowl and mix well. Pour the dry ingredients into the wet ingredients, and stir
just until combined. Do not overmix. Fold in sprinkles if desired. Scoop the batter into the
greased baking dish.
Bake for 15-20 minutes, until firm in the center. Allow to cool before frosting.
SARAH’S TIPS:
v Try adding white chocolate chips and a splash of vanilla extract for an extra
boost of flavor!
SERVING SUGGESTIONS:
v This cake pairs well with all frosting flavors. Pictured, it is frosted with whipped
vanilla cream frosting and topped with dark chocolate sauce and an extra dose
of sprinkles.
21
Healthy Frosting + Icing
SARAH’S TIPS:
v Use 2% or whole milk Greek yogurt for creamier frostings. Provided nutritional
information is calculated using Fage 0% Greek yogurt.
v Use PB2 instead of coconut flour if you want to add a peanut butter flavor to
your frosting.
v Use more or less coconut flour to make the texture thicker or thinner.
v Feel free to omit the protein powder from your frosting – it simply adds an extra
dose of flavor and protein, but all frostings are still delicious without added
protein powder.
22
Whipped Vanilla Cream Frosting
SERVES: 2 – 75 calories 0.5 F / 7.5 C / 9.5 P
INGREDIENTS:
DIRECTIONS:
Dissolve protein powder in milk or water in a small bowl. Add Greek yogurt, coconut
flour, maple syrup, stevia, and stir. Whip with a fork or electric mixer until thick and fluffy.
SARAH’S TIPS:
23
Salted Caramel Frosting
SERVES: 2 – 73 calories 0.5 F / 7 C / 9.5 P
INGREDIENTS:
DIRECTIONS:
Dissolve protein powder in milk or water in a small bowl. Add Greek yogurt, coconut
flour, “caramel” of choice, stevia to taste, and stir. Whip with a fork or electric mixer until
thick and fluffy.
INGREDIENTS:
DIRECTIONS:
Dissolve protein powder and BCAAs in milk or water in a small bowl. Add Greek yogurt,
coconut flour, salt, and stir. Whip with a fork or electric mixer until thick and fluffy.
SARAH’S TIPS:
v Coconut nectar is a relatively nutritious, low glycemic sweetener that has a thick,
caramel-like texture and flavor. I highly recommend it for making salted caramel
frosting!
24
v To make a salted caramel drizzle, simply add a pinch of salt to a few teaspoons
of coconut nectar or honey, and drizzle over your cake.
v Add some extra muscle recovery to your healthy cake with Salted Caramel
BCAA frosting. The BCAAs add authentic salted caramel flavor, while also
providing amino acids to assist with muscle recovery. You can order them at
WeSlap.com and use code SARAH for 10% off.
Whipped Chocolate
Frosting
SERVES: 2 – 72 calories 1 F / 6.5 C / 10 P
INGREDIENTS:
DIRECTIONS:
Dissolve protein powder and cocoa powder in milk or water in a small bowl. Add Greek
yogurt, coconut flour, and stevia to taste, and stir. Whip with a fork or electric mixer until
thick and fluffy.
25
Brown Sugar Cinnamon Frosting
SERVES: 2 – 73 calories 0.5 F / 7 C / 9.5 P
INGREDIENTS:
DIRECTIONS:
Dissolve protein powder in milk or water in a small bowl. Add Greek yogurt, coconut
flour, brown sugar, cinnamon, stevia to taste, and stir. Whip with a fork or electric mixer
until thick and fluffy.
26
Dark Chocolate Fudge Frosting
SERVES: 1 – 58 calories 1 F / 6 C / 10 P
INGREDIENTS:
DIRECTIONS:
In a small bowl, mix cocoa powder, coconut flour or pb2, protein powder, and stevia to
taste. Slowly add almond milk until you reach your desired consistency.
27
Cream Cheese Frosting
SERVES: 2 – 78 calories 2.5 F / 7 C / 7 P
INGREDIENTS:
DIRECTIONS:
SARAH’S TIPS:
v Use low fat or fat free cream cheese to lighten it up, or use full fat cream cheese
for a creamier, richer frosting. The nutritional information is calculated using
Philadelphia whipped cream cheese (4.5 g F per two tablespoons).
28
Raspberry Cream Frosting
SERVES: 2 – 78 calories 0.5 F / 9 C / 9.5 P
INGREDIENTS:
DIRECTIONS:
Dissolve protein powder and cocoa powder in milk or water in a small bowl. Add Greek
yogurt, coconut flour, stevia, and stir. Whip with a fork or electric mixer until thick and
fluffy.
29
Coconut Butter Icing
SERVES: 3 – 35 calories 3.5 F / 1 C / 0 P
INGREDIENTS:
DIRECTIONS:
Melt the coconut butter in a small bowl, then stir in stevia to taste. Drizzle over cooled
cake, and refrigerate to harden. This amount makes enough to top about one
cinnamon coffee cake or 2-3 single serving cinnamon buns.
30
Simple Dark Chocolate Sauce
SERVES: 1 – 27 calories 0.5 F / 7.5 C / 1 P
INGREDIENTS:
DIRECTIONS:
Add the first three ingredients to a small bowl and stir. Very slowly add water until
desired consistency is reached.
31
Healthy Pudding
SARAH’S TIPS:
v If you prefer not to add protein powder to your pudding, all pudding recipes are
delicious without protein powder. However, you may need to add additional
sweetener, so make sure to taste test.
v Make your pudding when your yams or sweet potatoes are still warm for easier
blending.
SERVING SUGGESTIONS:
v Top with fresh berries and/or whipped cream, and enjoy as a healthy dessert,
breakfast, or snack.
v Make a healthy pudding parfait!
v Use a dollop of pudding as a topping for a slice of cake.
32
Vanilla Cake Batter
Pudding
SERVES: 5
200 calories 6 F / 20 C / 16 P
INGREDIENTS:
DIRECTIONS:
Add yam, coconut oil, and yogurt to a food processor or high speed blender and
blend until combined. Add milk and blend until smooth. Add protein powder and blend
for a few minutes until you get a very smooth, silky, pudding-like texture. Depending on
what type of blender you use, this may take a few minutes.
Once you achieve your desired texture, taste the pudding and add stevia to taste if
needed (I usually do not need any). Pour the pudding mixture into a glass pan or bowl,
cover and refrigerate for several hours or until chilled and set. The pudding will thicken
as it chills.
33
Chocolate Pudding
SERVES: 5 – 210 calories 6.5 F / 23 C / 17 P
INGREDIENTS:
DIRECTIONS:
Add sweet potato, coconut oil, and yogurt to a food processor or high speed blender
and blend until combined. Add milk and blend until smooth. Add protein powder and
cocoa powder and blend for a few minutes until you get a very smooth, silky, pudding-
like texture. Depending on what type of blender you use, this may take a few minutes.
Once you achieve your desired texture, taste the pudding and add stevia to taste if
needed (I usually do not need any). Pour the pudding mixture into a glass pan or bowl,
cover and refrigerate for several hours or until chilled and set.
34
Cinnamon Bun Pudding
SERVES: 5 – 200 calories 6 F / 20 C / 16 P
INGREDIENTS:
DIRECTIONS:
Add yam, coconut oil, and yogurt to a food processor or high speed blender and
blend until combined. Add milk and blend until smooth. Add protein powder and blend
for a few minutes until you get a very smooth, silky, pudding-like texture. Depending on
what type of blender you use, this may take a few minutes.
Once you achieve your desired texture, taste the pudding and add stevia to taste if
needed (I usually do not need any). Pour the pudding mixture into a glass pan or bowl,
cover and refrigerate for several hours or until chilled and set.
Pictured: Vanilla butter cake layered with cinnamon bun pudding, brown sugar cinnamon
frosting, and fresh berries.
35
Pumpkin Spice Pudding
SERVES: 5 – 205 calories 6 F / 22 C / 16 P
INGREDIENTS:
ü 450 g Japanese yam, baked, skin removed (about one large yam or two small
yams)
ü 2 tablespoons virgin coconut oil (or use 1 tablespoon coconut oil + 1 tablespoon
ghee) (28 g)
ü ½ cup canned pumpkin (120 g)
ü 1 cup Greek yogurt (227 g)
ü ½ cup unsweetened almond milk or milk of choice (120 ml)
ü 2 scoops cinnamon swirl or vanilla protein powder (56 g)
ü 1/2 teaspoon pumpkin spice
ü 1/2 teaspoon cinnamon
ü Stevia to taste, if needed
DIRECTIONS:
Add yam, coconut oil, and yogurt to a food processor or high speed blender and
blend until combined. Add milk and blend until smooth. Add protein powder and blend
for a few minutes until you get a very smooth, silky, pudding-like texture. Depending on
what type of blender you use, this may take a few minutes.
Once you achieve your desired texture, taste the pudding and add stevia to taste if
needed (I usually do not need any). Pour the pudding mixture into a glass pan or bowl,
cover and refrigerate for several hours or until chilled and set.
36
Healthy Parfaits
SARAH’S TIPS:
v Make your parfaits in clear glass bowls or dishes so that you can see all of the
layers.
37
Pumpkin Pie Parfait
SERVES: 1-2
INGREDIENTS:
DIRECTIONS:
Cut pumpkin spice cake into small chunks. Layer one third of the chunks on the bottom
of a bowl. Cover with 1/3 of your frosting. Add a layer of fruit if desired, and then cover
with a layer of pudding. Continue these steps two more times, finishing with the
remaining pudding, cake pieces, frosting, and fruit.
38
Chocolate Cake
Parfait
SERVES: 1-2
INGREDIENTS:
DIRECTIONS:
Cut cake into small chunks. Layer one third of the chunks on the bottom of a bowl.
Cover with 1/3 of your frosting. Add a layer of fruit if desired, and then cover with a
layer of pudding. Continue these steps two more times, finishing with the remaining
pudding, cake pieces, frosting, and fruit.
39
Cookies N’ Cream
Parfait
SERVES: 1-2
INGREDIENTS:
DIRECTIONS:
Cut brownie into small chunks. Layer one third of the chunks on the bottom of a bowl.
Cover with half of your frosting, and then add half of the pudding. Repeat each layer,
finishing with pudding. Smooth out the pudding so it is completely flat on top. Place in
the refrigerator while you make the Chocolate Bark topping.
Follow directions for making Chocolate Bark, and pour on top of the pudding. Top with
a crushed Oreo style cookie (I used gluten free Glutino brand), or any other toppings of
choice. Return to the refrigerator for a few minutes to harden.
SERVING SUGGESTIONS:
v Make a large portion in a casserole dish and bring to a party for dessert or serve
to guests! You can make it ahead and store in the refrigerator until ready to
serve.
40
Cinnamon Bun Parfait
SERVES: 1-2
INGREDIENTS:
DIRECTIONS:
Cut cake into small chunks. Layer one third of the chunks on the bottom of a bowl.
Cover with 1/3 of your frosting. Add a layer of fruit if desired, and then cover with a
layer of pudding. Continue these steps two more times, finishing with the remaining
pudding, cake pieces, frosting, and fruit.
41
Blueberry Vanilla Pie
Parfait
SERVES: 1-2
INGREDIENTS:
DIRECTIONS:
Cut vanilla cake into small chunks. Layer one third of the chunks on the bottom of a
bowl. Cover with 1/3 of your frosting. Add a layer of fruit if desired, and then cover with
a layer of pudding. Continue these steps two more times, finishing with the remaining
pudding, cake pieces, frosting, and fruit.
42
Bonus Recipes
43
Secret Cookie Dough
SERVES: 4 – 145 calories 6 F / 18 C / 6 P
INGREDIENTS:
ü 3 tablespoons tapioca or
arrowroot starch (21 g)
ü 2 ½ tablespoons coconut flour
(18 g)
ü ½ scoop vanilla protein powder
(14 g)
ü 1 teaspoon coconut palm
sugar or brown sugar (5 g)
ü 3 stevia packets
ü ¼ teaspoon salt
ü 1 tablespoon coconut butter (16 g)
ü ¼ cup Greek yogurt (56 g)
ü 3 tablespoons applesauce (45 g)
ü 2 teaspoons pure maple syrup (10 g)
ü ¼ teaspoon alcohol free vanilla extract
ü 2 tablespoons chocolate chips and/or chunks (I use Enjoy Life) (30 g)
DIRECTIONS:
Heat the Greek yogurt, applesauce, and maple syrup slightly (either in the microwave
or on the stove). Only heat enough so that the coconut butter will melt – it does not
have to be very hot. Add the coconut butter and stir until it melts and combines with
the yogurt/applesauce mixture. Add vanilla extract and chocolate chips.
Scoop the dough into a shallow bowl or dish, and flatten out the top with the back of a
spoon. Follow the instructions for Chocolate Bark on the next page, and top with extra
chocolate chips if desired.
SERVING SUGGESTIONS:
v Enjoy on its own, use as a topping for cake, or add pieces to ice cream or frozen
yogurt for healthy chocolate chip cookie dough ice cream J
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Chocolate Bark
SERVES: 4 – 58 calories 4.5 F / 5 C / 0.5 P
INGREDIENTS:
DIRECTIONS:
Melt chocolate chips and coconut oil together in a small bowl. Stir until combined. Add
cocoa powder and stevia to taste. Pour on top of your cookie dough or pudding
parfait, top with add-ons of choice, and put in the refrigerator for a few minutes to
harden.
No unauthorized use is permitted absent the express written permission of Sarah Lynn©.
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