No Added Sugar Recipes

Raspberry Yogurt Fiber One™ Cereal Cups

It’s January, so you’ve probably given up dessert and other foods you adore in the name of healthy eating, but skipping your favorites can backfire, causing you to ditch your efforts. What good can come of dessert? Plenty, when there’s yogurt, fruit, and fiber involved! That’s why I love these Raspberry Yogurt Fiber One^™ Cereal Cups for a sweet ending to a meal.

Note: I worked with Fiber One™ Original on this paid post.

Fiber One cereal box with dessert cups filled with raspberry yogurt

Raspberry Yogurt Fiber One™ Cereal Cups

A Dessert with Benefits

Confession time: I love dessert! I indulge my sweet tooth every day, but not with just any candy, cookie, or cake. I prefer desserts with benefits, including fiber.

According to the 2020 Dietary Guidelines for Americans, we struggle to include enough fiber. When you think of dessert, fiber doesn’t usually come to mind, but high-fiber desserts can help satisfy fiber requirements. The Daily Value – the recommended daily amount – for fiber is 28 grams. One Raspberry Yogurt Fiber One^™Cereal Cups contains 13 grams of fiber!

You can make these yogurt cups with any fresh or frozen berry you like. They are are delicious for a weeknight dessert, and pretty enough to serve to guests. Make the cereal cups ahead of time and add the filling when you’re ready to serve.

Foods like Fiber One™ Original Cereal make it easier to get the fiber you need, and recipes that include the cereal, including my Greek Turkey Burgers with Tzatziki Sauce, make it delicious.

How do you “flaunt your fiber?” Let me know in the comments!

Dessert cups filled with raspberry yogurt

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Raspberry Yogurt Fiber One Cereal Cups

Say yes to dessert with this delicious, fiber-packed cereal cups!

Prep Time20

Cook Time10

Course: Dessert

Cuisine: American

Keyword: fiber, Greekyogurt, raspberry

Servings: 5

Calories: 287kcal

Ingredients

2 cups Fiber One^TM Original cereal
8 Tablespoons butter
1/4 cup granulated sugar
1 cup fresh or frozen strawberries, or fruit of your choice
3/4 cup plain non-fat Greek yogurt

Instructions

Preheat oven to 375˚F. Coat a 6-cup standard muffin tin with cooking spray.
Add cereal to a food processor and process until it is the consistency of fine crumbs, about 1 to 2 minutes.
Transfer cereal to a medium mixing bowl.
Melt butter in microwave in a microwave-safe dish.
Add melted butter and sugar to the mixing bowl. Stir until well-combined.
Add a heaping ¼ cup of the cereal mixture to five of the muffin cups. Press evenly on the sides and bottom to form a cup.
Bake for 8 to 10 minutes or until set. Remove from the oven and cool on a wire rack for 30 minutes.
To make the filling, blend the raspberries and yogurt in a food processor until smooth, about 45 seconds. Transfer to a small bowl, cover, and refrigerate until ready to use.
Remove the cereal cups by inverting the pan on a flat surface and tapping on the bottom of each of the muffin cups so they pop out in one piece.
To serve, fill each cereal cup to the brim with the fruit mixture. Garnish with sprigs of mint, if desired.

Notes

Nutrition Information:

Per serving: 287 calories; 6g protein; 35g carbohydrates (13% DV); 20g fat (25% DV); 12 g saturated fat (59% DV); 51mg cholesterol (4% DV); 248mg sodium (11% DV); 13 g fiber (47%)

Tips for Better Snacks

Snacking can be good for you if you make the right choices.

Adults consume 400 to 900 daily calories as snacks daily, and half of all children take in about 600 calories between meals, which is enough to qualify as a meal! Use these tips for better snacks and upgrade mini meals for more energy, better focus, and good nutrition.

It’s OK to snack. The problem is that snacks are often rich in calories, fat, and sodium, and low in nutrients.

What is a healthy snack?

It’s natural to get hungry between breakfast, lunch, and dinner, especially for young children and teens. Kids need to energy grow, and adults who skimp on meals, or skip them, need snacks, too.

Think of snacks as balanced mini-meals, not meal-wreckers. For example, when you combine cheese, whole grain crackers, and fruit, it’s OK to eat lightly at your next meal.

There’s no limit on snacks, but they should be balanced. And, you should account for snack calories as part of daily calorie needs so that you don’t eat too much. It’s easy to confuse snacks and treats.

Popcorn is a whole grain and makes a healthy snack.

When kids snack at home, have them eat at the table. Eating at a table encourages mindfulness about food.

Make protein a part of better snacks for kids and adults

Cookies, chips, and candy temporarily curb hunger, but they aren’t particularly filling in the long run, in part because they lack protein.

Protein promotes eating satisfaction, and may contribute to easier weight control.

Protein-rich foods, such as low-fat dairy, lean meat, poultry, and seafood, also provide vitamins and minerals, including choline, iodine, and vitamin B12 for brain health. And, soy, beans, nuts, and seeds supply fiber, which we need every day.

Piece of whole grain bread spread with peanut butter.

Peanut butter and whole wheat bread is a nutrient-rich, filling snack idea.

Carbohydrates are part of healthy snacks for kids and adults

Carbohydrates are found in foods such as milk, fruit, vegetables, beans, bread, cereals, pasta, rice, and other grains, and in cookies, cakes, and other sweet foods and beverages.

Nutritious, satisfying snacks combine protein and carbohydrates, preferably the complex kind.

Foods rich in complex carbohydrates include whole grains, beans, fruit, vegetables, nuts, and seeds. Popcorn is a whole grain.

Raw red and yellow peppers, carrots, large leek, onion, and garlic

Fresh raw vegetables are full of fluid and help you feel fuller for longer.

Complex carbohydrates, including starch and fiber, take longer to digest. In addition, complex carbohydrates are generally found in foods with vitamins, minerals, and phytonutrients. Phytonutrients are plant compounds that support health.

Tips for better snacks to make at home

Double Berry Smoothie: 1 cup plain Greek yogurt, 1/2 cup fresh or frozen wild blueberries, 1/2 cup fresh or frozen raspberries or strawberries, 2 tablespoons milk, sweetener of your choice. Combine in food processor or blender and drink immediately.

Double Berry Smoothie

Small bowl of whole grain cereal and milk or fortified soy beverage. (Most plant milks don’t supply as much protein as dairy or soy.)

1 serving plain one-minute oats prepared in the microwave with 8 ounces milk and topped with 2 tablespoons chopped walnuts

4 cups low-fat microwave popcorn tossed with 2 tablespoons grated Parmesan cheese; 8 ounces milk

1 cup canned lentil soup topped with ¼ cup shredded cheddar cheese

½ cup cottage cheese and 6 whole grain crackers

No-Bake Oatmeal Raisin Cookies

No Bake Oatmeal Raisin Cookies make a delicious vegan, gluten-free and no-added sugar snack.

No Bake Oatmeal Raisin Cookies are ready in 5 minutes, are vegan, gluten-free, and contain no added sugar!

Try these delicious smoothie recipes!

Tips for better snacks to take on the road for hiking and walking

Trail mix: whole grain cereal, raisins, peanuts

½ tuna fish or turkey sandwich on whole grain bread and a handful of cherry tomatoes

1-2 reduced-fat mozzarella cheese sticks and 6 woven wheat whole grain crackers

1-2 hard-cooked eggs and a 1-ounce whole grain roll

Carton of Greek yogurt and fruit

¾ cup dry roasted edamame
Almonds, and other nuts, pair well with cereal and fruit for a quick snack at home or on the run.
10 small whole grain pretzels and hummus

2 tablespoons peanut butter and 10 baby carrots

No-Bake Oatmeal Raisin Cookies (no added sugar, gluten-free, vegan)

No-bake no added sugar gluten-free vegan oatmeal raisin cookies on cutting board.

No-Bake Oatmeal Raisin Cookies (No added sugar)

There’s nothing wrong with cookies as part of a balanced eating plan, but you should get more than calories, added sugar, and unhealthy fats when you eat them. With 8 grams of protein and 5 grams of fiber, No-Bake Oatmeal Raisin Cookies, which have no added sugar, are vegan, and happen to be gluten-free, are a better way to satisfy your sweet tooth!

Why You Should Make No-Bake Oatmeal Raisin Cookies

My idea of a delicious cookie recipe is combination of oats, peanut butter, raisins, and pure vanilla extract. Raisins make these cookies naturally sweet, and they need no added sugar. In addition, these cookies vegan and gluten-free when you use gluten-free oats.

No-Bake Oatmeal Raisin Cookies are also 100% whole grain and help to satisfy the suggestion from nutrition experts to eat at least three servings of whole grains daily.

I love the ease of making these cookies. They are ready to eat in about 5 minutes, and one batch is often enough to last the week. That’s important for busy people who can’t spend a lot of time in the kitchen preparing healthy foods, but want to improve their eating habits.

Oatmeal is a whole grain that adds fiber and other nutrients.

Peanut butter is packed with healthy fat and helps hold these no-bake cookies together.

Raisins are sweet, but they contain no added sugar!

Healthy Breakfast Cookies for Kids

We usually think of cookies as snacks or dessert, but they work for the morning meal, too! You eat breakfast for dinner, so why not cookies for breakfast?

Cookies for breakfast are a big hit with kids, and they will love having them as snacks or desserts, too!

If you don’t like cereal, eggs, or other traditional “morning foods” for breakfast, or you don’t have time to eat before leaving the house, these cookies are for you. One No-Bake Oatmeal Raisin Cookie paired with milk, fortified unsweetened soy beverage, or a carton of yogurt and a piece of fruit makes a balanced morning meal.

5 no-bake oatmeal raisin cookies on parchment paper

No-Bake Oatmeal Raisin Cookies are OK to eat any time of day!

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