The No 1 rule of a healthy dessert according to Emily English, the bestselling author and viral nutritionist? “The most important thing is that they’ve got to leave you feeling satisfied,” she says. Sorry, what? If, like me, you grew up in the Nineties and Noughties, “healthy” puddings have traditionally been tiny in size — or just a plate of fruit, which everyone knows isn’t really a dessert. They don’t fill you up. “Making sure you feel satiated and full is a really important component of portion management.”
It’s not rocket science if you know a thing or two about eating well, but for the 2.5 million people who follow English, 30, on social media, her simple, digestible approach to nutrition has become key to re-educating a generation bombarded by diet culture and ultra-processed foods. Which is why her two chart-topping recipe books have flown off shelves — the latest, Live To Eat, has dedicated a lengthy chapter to puddings.
Emily English: “You can have your cake and eat it. Just don’t eat the whole cake”
OLA O SMIT
“I love to come up with things people can really sit down and enjoy, but have nutritional benefits, such as whole food benefits or lots of fibre and protein,” she says. Her book is complete with swaps and ingredients that leave you feeling full, and are filled with nutritional nuggets. “Ultimately, they all still represent a real pudding. It’s not like I am going to tell you to eat avocado chocolate pudding.”
For example her carrot cake with maple cream cheese frosting relies on dates to provide the sweetness. “First, they taste amazing,” she says. “They still contain sugar, but the beauty of a date is that they are also packed up with lots of other nutrients. You still get the lovely bonus nutrients such as magnesium.”
Don’t be put off by the sound of her dark chocolate orange silken tofu pots, which English admits were created by accident after watching a video on TikTok. “I was sceptical of these kinds of dishes. Tofu pudding sounds weird, but I was really surprised by how good it tastes. Tofu is brilliant because it’s really high in protein but it still has a rich, creamy texture of something that is full fat and dairy. I’m not saying chocolate mousse is bad. But if you’re looking for something a bit lighter, this is an alternative that contains all those bonuses and tastes delicious.”
Speaking of dairy, there are still plenty of recipes that use full-fat yoghurts and whole milk, such as in her Greek yoghurt and honey panna cotta. “The reason I use it is it tastes better, you get a better mouthfeel and you feel full.”
• Move over, Jamie and Nigella. Meet Emily English, Gen Z’s foodie
Another hero ingredient in English’s desserts is chickpeas, the surprise addition to her peanut butter jam blondies, although — having made them myself — you wouldn’t be able to tell. “The one thing that we all need to do more is more diversity and more whole food variety,” she says. “So if we’re able to put chickpeas in a dessert that we can have as a snack at 4pm instead, you’ve got something that will really satisfy and taste great with a cup of tea.”
Ultimately people need to understand puddings in the wider context of their diet, she says. “Of course you can have your cake and eat it. Just don’t eat the whole cake.”
Carrot cake with maple cream cheese frosting
This healthy cake is full of grated carrots, wholemeal flour and ground almonds. Topped with a silky maple cream cheese icing, this is rich, moist and absolutely delicious.
Makes 10 slices
Under 265kcal, 5g protein per serving
Ingredients
• 140g dates, pitted
• ¼ tsp bicarbonate of soda
• 100g wholemeal flour
• 2 tsp baking powder
• 2 tsp ground cinnamon
• ¼ tsp ground nutmeg
• ¼ tsp ground ginger
• 100g jumbo oats
• 2 large free-range eggs
• 150ml olive oil
• 2 tbsp brown sugar
• 3 tbsp milk
• Zest of 1 orange
• 180g grated carrots (about 2-3)
• 50g mixed nuts, chopped and roasted
• For the cream cheese icing:
• 250g light cream cheese
• 4 tbsp maple syrup
• 1 tsp vanilla extract
Method
1. Preheat the oven to 180C fan/gas 6. Line a baking tin, about 23x33cm, with nonstick baking paper.
2. Place the pitted dates in a small bowl. Cover them with boiling water and add the bicarbonate of soda. Let them soak for 10 min, until softened. Drain the dates, and then mash or blend into a paste.
3. In a large bowl, whisk together the wholemeal flour, baking powder, cinnamon, nutmeg, ginger and oats. Mix well to combine.
4. In a separate bowl, whisk the eggs. Stir in the olive oil, brown sugar, mashed dates, milk and orange zest. Mix until smooth.
5. Gradually fold the wet ingredients into the dry ingredients. Add the grated carrot and chopped nuts, stirring until just combined.
6. Pour the batter into the prepared baking tin and spread it out evenly. Bake for 25-30 min, or until a toothpick inserted into the centre comes out clean. Allow the cake to cool completely in the tin.
7. In a medium bowl, beat the cream cheese until smooth. Add the maple syrup and vanilla extract, mixing until creamy.
8. Once the cake has cooled, spread the icing evenly over the top. Cut into 10 slices and serve.
Dark chocolate orange silken tofu pots
This mousse is rich and decadent, yet it is a source of lovely antioxidants and protein. It is intense, creamy and infused with a hint of orange, making it a perfect treat to satisfy a sweet tooth. High in protein, it’s definitely worth a try for a healthy dessert.
Makes 6 small pots, or 4 large
Under 238kcal, 7g protein per serving (4 pots)
Ingredients
• 100g dark chocolate, 70 per cent cocoa solids, chopped
• 300g silken tofu, drained
• 1 tbsp unsweetened cocoa powder
• 3 tbsp maple syrup or honey
• Zest of 1 orange, plus extra to decorate
• 1 tsp vanilla extract
• Pinch of salt
Method
1. Melt the chocolate in a heatproof bowl set over a pan of simmering water, making sure the bottom of the bowl isn’t touching the water, stirring occasionally until smooth. Alternatively, melt the chocolate in the microwave in 30 second spells, stirring between each spell until fully melted.
2. In a blender or food processor, combine the drained tofu, melted chocolate, cocoa powder, maple syrup or honey, orange zest, vanilla extract and salt. Blend until the mixture is completely smooth and creamy. Taste and adjust the sweetness if needed by adding more maple syrup or honey.
3. Divide the mousse evenly between 6 small pots or 4 larger pots. Refrigerate for at least 1 hour to allow the mousse to set. Decorate with orange zest, if you like, before serving.
Greek yoghurt and honey panna cotta
This panna cotta is a light and creamy dessert that perfectly balances the tanginess of the yoghurt with the sweetness of the honey. It has the silky texture of an indulgent dessert. Pair with fresh raspberries to serve.
Serves 4
Under 340kcal, 18g protein per serving
Ingredients
• 4½ sheets of leaf gelatine
• 200ml single cream
• 200ml whole milk
• 1 tsp high-quality vanilla paste
• 100g honey
• 500g full-fat Greek yoghurt
• Raspberries, to serve
Method
1. Submerge the gelatine in a bowl of cold water for 5-10 min to soften.
2. Put the cream, milk, vanilla paste and honey into a pan. Place over a medium-low heat until the mixture starts to bubble, then take off the heat.
3. When the cream has settled to being just warm to the touch, drain the gelatine, squeezing out excess water, and stir into the cream until it has completely dissolved. Add the yoghurt and whisk until smooth and combined, then strain the mixture to remove any lumps.
4. Divide the mixture between 4 small glasses, moulds or espresso cups. Place on a tray lined with kitchen paper to prevent them from sliding around. Cool, cover and refrigerate overnight to set.
5. Run a knife around the edges of each panna cotta and carefully invert it onto a plate, or serve directly in the cups or glasses, topped with fresh raspberries.
Peanut butter and jam blondies
These delicious chickpea blondies will convert any healthy-baking sceptic. They are perfect for a healthier dessert option, with some protein and good-for-you ingredients. The texture is fudgy, and the chickpeas add a nutty taste that works so well.
Makes 12 squares
Under 130kcal, 5g protein per serving
Ingredients
• 400g can of chickpeas, drained, rinsed and dried
• 80g smooth peanut butter
• 120ml maple syrup or honey
• 1 tsp vanilla extract
• ½ tsp baking powder
• ½ tsp bicarbonate of soda
• Pinch of salt
• 3 heaped tbsp ground almonds
• 3 heaped tbsp rolled oats
• Handful of raspberries
• Handful of flaked almonds
Method
1. Preheat the oven to 170C fan/gas 5.
2. Combine the chickpeas with the peanut butter, maple syrup or honey, vanilla extract, baking powder, bicarbonate of soda, salt, ground almonds and oats in a blender and blend until smooth. Avoid over-mixing.
3. Pour the mixture into a 20cm square nonstick baking tin. Sprinkle the fresh raspberries and flaked almonds on top.
4. Bake for 30-35 min or until a toothpick inserted into the centre comes out clean. Allow to cool slightly to firm up, then slice into squares and enjoy.
• Candice Brown’s strawberry and white chocolate blondies recipe
Toasted oat chocolate tiffin
This healthy tiffin-inspired dessert is a delicious, no-bake sweet hit packed with wholesome ingredients like oats, nuts, dried fruits and antioxidant-rich dark chocolate. It provides a satisfying crunch and a burst of natural sweetness.
Makes 16 squares
Under 185kcal, 5g protein per serving
Ingredients
• 100g jumbo oats
• 50g mixed nuts (almonds, walnuts, pecans), chopped
• 2 tbsp chia seeds or flaxseeds
• 50g ground almonds
• 50g dried fruit (raisins, cranberries, apricots), chopped
• 2 tbsp unsweetened cocoa powder
• 100g dark chocolate, 70 per cent cocoa solids, broken into pieces, plus 50g, melted, for drizzling
• 100g peanut butter or almond butter
• 4 tbsp honey or maple syrup
• 1 tsp vanilla extract
• Pinch of salt
Method
1. Preheat the oven to 180C/gas 6. Line a 20cm square baking tin or dish with nonstick baking paper.
2. Spread the oats, nuts and seeds on a large baking sheet and toast in the oven for about 8 min, checking often, until the oats are crispy and the nuts are lightly browned. Tip onto a plate and leave to cool a little.
3. In a large bowl, combine the ground almonds, dried fruit and cocoa powder. Add the cooled toasted oat, nut and seed mixture, then mix well to ensure even distribution.
4. In a microwave-safe bowl, gently melt the chocolate, peanut butter or almond butter, honey or maple syrup, vanilla extract and salt in 30-second intervals in the microwave, stirring between each interval until smooth and well combined.
5. Pour the melted mixture over the dry ingredients. Mix thoroughly until all the dry ingredients are well coated. Tip into the lined baking tin and press the mixture firmly, ensuring it is evenly spread and compact.
6. Refrigerate the tiffin for at least 2 hours or until firm and set. In a microwave-safe bowl, gently melt the remaining chocolate and drizzle it over the top of the set tiffin.
7. Once the chocolate has set, remove the tiffin from the baking tin and cut it into 16 squares.
Live to Eat by Emily English (Orion £25). To order a copy go to timesbookshop.co.uk. Free UK standard P&P on orders over £25. Special discount available for Times+ members.
