Last Minute Holiday Desserts Sugar Free, Gluten Free, Low Fat

Peanut Butter Swirl Banana Bread

We’re closing in on Thanksgiving and you’re still wondering what to prepare for your guests. With such a wide range of guests in attendance, how can we manage to please them all. Here are some simple solutions that will satisfy the sweet tooth of the majority, while catering to fitness junkies and those with diabetes and gluten sensitivities.

For the recipes below I would substitute synthetic sugars for agave or other natural alternatives. Also, you may want to consider quinoa flour instead of oats for a lower glycemic index, higher nutrient dense subsitute.

Peanut Butter Banana Bread Ingredients

3 very ripe bananas

2 teaspoons vanilla

1 cup egg white

3 tablespoons unsweetened applesauce

3 tablespoons peanut butter

2 cups oats, blended to make it like a flour

3/4 cup Splenda sugar substitute

1 teaspoon baking soda

For the full recipe visit  Sugar Free, Gluten Free, Low Fat Peanut Butter Banana Bread Recipe – – 296040.

Low Carb Gluten Free Pecan Pie

  • 1 15 oz can pumpkin
  • 2 eggs
  • 2/3 cup unsweetened soy milk (or milk or cream – milk has more carbs, so adjust)
  • 1/3 cup cream
  • 1 C sugar equivalent from artificial sweetener
  • 1 teaspoon dark molasses (optional)
  • 2 teaspoon cinnamon

Click here for the complete recipe


Goodbye Starbucks, Hello Protein Shake


Starbucks logo

Image via Wikipedia


Say goodbye to Starbucks in the morning and hello to a Mocha Protein Shake. I typically advocate against coffees for people because like any addiction caffeine should be monitored. You should be able to derive all the energy you need from other sources. Sure if you’re having the regular black coffee from time to time at Starbucks you should be fine, but most people are downing some form of frapuccino  or Latte with loads of useless calories and sugar and zero nutritional value. Scrap that plan and get yourself a high protein start to the morning. Don’t be afraid of the fat from the milk and peanut butter either because they’ll help keep you full longer. The banana is loaded with potassium and acts as a natural sweetener. Don’t forget the protein powder punch to cap it off for those essential building blocks your body needs to add lean muscle and burn fat.

Try this on for size

Mocha Protein Shake

Ice Cubes

1 Cup Whole or Low Fat Milk

1/3 Cup Coffee

1 Tbsp Natural Peanut Butter

1 Banana

1 Scoop Chocolate Whey Protein

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.


%d bloggers like this: