Tip of the Month

Trick or Treat? How can you satisfy your craving for sweets?

A sweet craving usually means your body (or brain) is looking for quick energy, comfort, or even just habit. You can satisfy it without derailing your health goals by choosing nutrient-dense options that give you sweetness plus fiber, protein, or healthy fats to balance blood sugar. Here are some healthy strategies:

Fruits (natural sweetness + fiber):

• Fresh berries with a sprinkle of cinnamon
• Apple slices with almond or peanut butter
• Frozen grapes or banana slices (great for a cold, ice-cream-like bite)
• Dates stuffed with nuts or a dab of nut butter (tastes like caramel)

High-protein sweet snacks:

• Greek yogurt (or dairy-free coconut/almond yogurt) with berries and a drizzle of honey
• Protein smoothie with fruit, cocoa powder, and unsweetened almond milk
• Chia seed pudding

Mindful tricks:

• Sometimes herbal teas like cinnamon, vanilla, or hibiscus can hit the “sweet” spot
• Brushing your teeth or chewing sugar-free gum can end the craving loop
• If you’re truly hungry, pair a small sweet treat with protein (like fruit + nuts) to feel more satisfied

And let’s not forget about that leftover Halloween candy! Don’t tempt yourself, pass out non-candy treats like glow sticks, stickers, or small coloring books. However, if you wish to pass out candy, choose a candy that you don’t like, or make sure your last Trick-or-Treater gets whatever is left in your bowl!

New Food of the Month

If you’re looking for something to satisfy your sweet tooth, try the Catalina Crunch granola! With 13 grams of protein, 23 net carbs, and 8 grams of fiber in a ¾ cup serving, this sweet treat is a great addition to yogurt or on its own. The granola products come in vanilla, peanut butter, and honey cashew flavors. Catalina Crunch makes a variety of products from cereals to nibbly snacks (similar to chex mix) to help satisfy your munchies in a healthier manner. Just remember, portion size matters! 

A mild warning- the Catalina products are high in fiber! Catalina products use inulin, a type of soluble fiber found naturally in foods like chicory root, Jerusalem artichoke, onions, garlic, leeks, asparagus, and bananas. 

Inulin is added to boost fiber content and because it has a slightly sweet taste, it enhances the flavor. Inulin is also a prebiotic — meaning it feeds the good bacteria in your gut. Why the warning? Because of the prebiotic properties, it can cause gas and bloating if you are sensitive or eat too much. Our recommendation is to start with small portions to see how you feel, and gradually increase as tolerated.

Recipe of the Month: Protein Pumpkin Balls

Our friends over at The Real Food Dietitians have some great pumpkin recipes to get you in the mood for fall! One of our favorites is the no bake Protein Pumpkin Balls. Why, you ask? Because they are easy to make, there is no cooking, little mess to clean, and these are great to make in large batches and freeze for later. This is also a great recipe to invite your kids to help with (who doesn’t love making food balls?)! 

Ingredients

• 2 ½ cups old-fashioned rolled oats
• ½ cup vanilla protein powder
• ¼ cup unsweetened shredded coconut 
• ¼ cup ground flaxseed (flax meal)
• 2 teaspoons pumpkin pie spice (or make your own with 1 teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, ¼ teaspoon ground allspice, and a pinch of ground cloves
• ½ teaspoon ground cinnamon 
• Pinch of fine salt
• ½ cup creamy almond butter (use sunflower seed butter for nut free)
• ⅓ cup canned pumpkin puree
• 3 tablespoons pure maple syrup
• 1 tablespoon coconut oil, melted
• 1 teaspoon pure vanilla extract
• ⅓ cup mini chocolate chips (semi-sweet, milk, dark, or dairy-free)
• 3 tablespoons roasted pumpkin seeds, roughly chopped

Combine the ingredients: Add all the ingredients to a medium or large mixing bowl, and stir to combine.
Chill the mixture: Transfer the bowl to the fridge to chill.
Shape the balls: Use your hands to divide the oat mixture and roll it into equal-sized balls. To make this recipe less messy, you could also use a cookie scoop to portion the mixture into balls.

Nutrition Information

• Serving Size: 1 protein ball
• Calories: 116
• Fat: 6 g
• (Sat Fat: 2 g)
• Sodium: 15 mg
• Carbohydrate: 12 g
• (Fiber: 3 g
• Sugar: 3 g)
• Protein: 5 g
• Cholesterol: 3 mg

© The Real Food Dietitians, Recipe By: Stacie Hassing