One of the hardest parts of making healthier choices is giving up foods we love. We’ve got you! In this column, we suggest satisfying substitutes for all your comfort foods: ice cream, chips, pastas, baking flours, even football grub, all available at www.DesertHealthNews.com. With apple pie season upon us, let’s take a look at healthier sugar substitutes. We can all cut back on the sweet stuff, and plenty of options are available these days. Allulose, monk fruit and stevia are three of my favorites, but each shines in different applications. Allulose is a low-calorie sugar found in tiny amounts in figs, raisins and maple syrup. The body passes most of it out without turning it into energy, so it has little impact on blood glucose. It is great for baking as it can be used at a 1:1 ratio to sugar. It provides bulk, dissolves easily, retains moisture and browns like conventional sugar. However, it isn’t as sweet as table sugar, so results can be noticeably less sweet. Adding small amounts of monk fruit is a perfect way to enhance sweetness. Monk fruit grows on a vine and is native to southern China. In its pure extract form, it contains virtually no calories or carbohydrates and does not appear to affect blood glucose. Because concentrated monk fruit extract can be 100–250 times sweeter than table sugar, manufacturers tend to blend it with other products, so it is important to read labels. Very small amounts are needed to sweeten just about anything—smoothies, sauces, coffee, and, of course, baking recipes to enhance allulose. It is available in both powder form and liquid drops. Stevia, a naturally sweet leaf, is my favorite. Like monk fruit, it has virtually no carbs or calories and doesn’t appear to affect blood glucose. Pure extracts are 200–400 times sweeter than sugar, so it’s an excellent choice when bulk isn’t important. It comes in both liquid and powder form, which I add to coffee, shakes, teas and as a replacement in recipes calling for small amounts of maple or date syrups. For those who sense a bitter aftertaste with stevia, monk fruit may be a better choice. This fall, enjoy your sweet baked goods and pumpkin spice lattes “sugar-free” with these satisfying substitutes! Lauren Del Sarto is founder/publisher of Desert Health. Let us know what comfort foods you’d like us to feature next! Lauren@DesertHealthNews.com. www.DesertHealthNews.com September/October 2026 Fresh Cuisine The Valley's Leading Resource for Health and Wellness 20 LA QUINTA 79050 Highway 111 at Adams Street INDIAN WELLS 74895 Highway 111 at Cook Street PALM SPRINGS 5200 E. Ramon Road at Gene Autry Trail SPROUTS FARMERS MARKET Desert Health is proud to be featured in Sprouts Farmers Market. Stop by and pick up your copy today! Orange sweet potatoes are loaded with beta-carotene, a powerful antioxidant that supports immune function, eye health and healthy skin. In this recipe, their natural fiber helps steady blood sugar levels and keeps you satisfied, while the coconut milk adds a silky texture with no dairy required. A touch of maple syrup, warm spices and a sprinkle of toasted pecans turn simple whole-food ingredients into a dish that’s cozy, nourishing and just sweet enough. This is one of those recipes that proves comfort food and vibrant health can happily share the same spoon. Yield: 4 cups Ingredients: 3 Orange sweet potatoes (medium to large) 1 can Unsweetened coconut milk ¼ cup Pure maple syrup 1 tsp. Pure vanilla extract 1 tsp. Ground cinnamon ⅛ tsp. Nutmeg (optional) ¼ cup Toasted pecans, chopped or whole (optional garnish) Directions: 1. Preheat the oven to 400 degrees F. 2.Line a baking sheet with a silicone mat, parchment paper or aluminum foil. Place the sweet potatoes on the sheet and bake for one hour until they are very soft. 3.After removing them from the oven, allow them to cool and then remove the outer skin. You should have about 2¼ cups of mashed potatoes. 4. Place sweet potatoes, coconut milk, maple syrup, vanilla and cinnamon in a blender and blend until silky smooth (a hand mixer works well too). 5. Taste and adjust sweetness/spices. 6. Transfer to bowls or jars, cover and refrigerate for a minimum of one hour. The pudding will thicken as it cools. 7. Garnish with toasted nuts or a dusting of cinnamon. Notes: Sweet potatoes can be baked, boiled or steamed. Canned sweet potato puree works well too; however, canned sweet potatoes are typically packed in syrup, which makes them less healthy. Store leftovers in an airtight container in the refrigerator for up to four days. Andréa Dunnam, director of events for The Plantrician Project, is a passionate plant-based cook known for her simple, approachable recipes. At the annual Power of the Plate medical conference, she helps curate the plant-based meals served throughout the event, bringing the power of lifestyle medicine to life through food. For more information, visit www.poweroftheplate.org. Sweet Potato Pudding Plantrician-approved recipe by Andréa Dunnam Eat, drink andbe healthy Eat, drink drink and Satisfying substitutes | By Lauren Del Sarto Monk fruit and stevia are available in powder and liquid form (AI image).
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