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Healthy Valentine’s Day Treats For All Your Sweets!

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By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer, The Fit Father Project & Fit Mother Project

healthy valentine's day treats

Dreading the temptations of February 14? Don't fear the heart-shaped box, embrace healthy Valentine's Day treats!

If you're worried about slipping up with healthy eating this Valentine's Day, don't stress about it too much!

There are several ways you can make Valentine's Day healthy.

Consider the delicious and healthy Valentine's Day treats and gift ideas below for yourself, your spouse, and your kids!

Stay healthy all year long with these healthy eating hacks!

Healthy Valentine's Day Treats

Rather than choosing traditional candy or chocolate this Valentine's Day, try the healthy Valentine's Day treats below!

Mocha Protein Shake

Curb chocolate cravings for you and your spouse with this healthy mocha protein shake recipe:

Ingredients

  • 1/2 cup of milk or plant milk
  • 1 tablespoon of sugar-free butterscotch pudding
  • 2 scoops of chocolate protein powder
  • 1/2 cup of concentrated cold brew coffee (or strong chilled coffee)
  • 1 cup of ice
  • Dark chocolate pieces (optional)
  • Instant coffee powder (optional)

Instructions

  • Blend the milk and pudding powder in a blender for about 1 minute until it thickens.
  • Add in coffee, ice, and protein powder. Blend the mixture until it's smooth.
  • Top your protein shake with instant coffee powder or dark chocolate pieces if you'd like. Serve and enjoy!

Servings: 1

Peanut Butter Protein Balls

Your entire family will love this sweet, satiating, healthy Valentine's Day treat!

Consider a peanut butter protein ball recipe for breakfast, snack time, dessert, Valentine's Day parties, or any occasion!

Ingredients

  • 1 cup of pitted dates
  • 2/4 tablespoons of water
  • 1 cup of peanut flower
  • 3/4 cups of oats
  • 1/2 cup of roasted peanuts
  • 1/4 cup of natural peanut butter
  • 2 tablespoons of ground flax seeds
  •  A pinch of salt
  • 1/4 cup of dark chocolate chips (optional)

Instructions

  • Soak the dates in 2 cups of water for 30 minutes.
  • Blend the dates with 2-4 tablespoons of water in a food processor, slowly adding in water as needed until a smooth paste forms.
  • Add in peanut butter, peanut flour, salt, oats, flax seeds, and peanuts. Blend these ingredients together to form a thick dough.
  • Fold in the chocolate chips (optional).
  • Place 2-tablespoon sized dough balls on a lined baking sheet.
  • Refrigerate them for 1 hour until the dough becomes firm.
  • Store it in an airtight container for 5 days in the refrigerator or up to 1 month in the freezer.

Servings: 15

Berry Ice Pops

Think outside the box this Valentine's Day by choosing frozen ice pops.

Your kids will love coming home to this delicious, nutrient-dense, sweet-tasting healthy treat!

Ingredients

  • 1 3/4 cups of whole milk
  • 1-2 tablespoons of honey
  • 1/4 teaspoon of vanilla extract
  • 1 1/2 cups of fresh raspberries
  • 1 cup of fresh blueberries
  • 10 3-ounce paper cups
  • 1o wooden popsicle sticks

Instructions

  • Warm 1/4 cup of milk and honey in the microwave until well-blended.
  • Stir in the remaining 1 1 /2 cups of milk plus vanilla.
  • Divide the berries among 10 cups and cover them with the milk mixture.
  • Top the cups with foil and insert popsicle sticks through the foil.
  • Place the popsicles in your freezer until firm.
  • Serve and enjoy!

Servings: 10

Healthy Chocolate Peanut Butter Cups

This Valentine's Day, opt for a healthier version of peanut butter cups by choosing a chocolate protein peanut butter fudge recipe instead!

Ingredients

  • 1/2 cup of virgin coconut oil, softened
  • 2 scoops of chocolate protein powder
  • 1/2 cup of creamy peanut butter
  • 1/4 cup of unsweetened cocoa powder
  • 2 tablespoons of honey
  • 1 teaspoons of vanilla extract
  • 12 drops of liquid Stevia

Instructions

  • Fill a mini muffin pan with 24 liners and set it aside.
  • Blend all ingredients in a blender or food processor until smooth.
  • Pour about 1 tablespoon of the mixture into each muffin liner.
  • Place the pan in a refrigerator for 45-60 minutes until the chocolate mixture becomes firm.
  • Serve and enjoy!
  • Store the peanut butter cups in your refrigerator.

Servings: 24

Keto Protein Brownie Bites

If you love eating brownies but not the guilt that may come with doing so, consider this vegan protein brownie recipe instead!

Ingredients

  • 1 cup of pumpkin, sweet potato, or banana puree
  • 1/2 cup of almond, peanut, or cashew butter
  • 1/4 cup of cocoa powder
  • 1-2 scoops of chocolate protein powder
  • 1 serving of liquid Stevia

Instructions

  • Preheat your oven to 350 degrees Fahrenheit.
  • Line a mini muffin tin with at least 12 liners.
  • Combine all ingredients in a high-speed blender and blend until smooth.
  • Pour the brownie batter into the muffin tins.
  • Bake the brownies for 12-15 minutes or until a toothpick comes out clean.
  • Cool the muffins completely and refrigerate them for several hours.
  • Serve and enjoy! Store them in your refrigerator.

Servings: 12

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Heart-Shaped Health Foods

Rather than choosing candy or other sweet treats, cut the following healthier options into heart shapes for your family or friends this Valentine's Day!

Use a heart-shaped cookie cutter if you'd like to simplify the process.

Pack heart-shaped items in your child's lunch, or offer them as after school (or work) snacks!

Chocolate-Covered Banana Pops

Consider this healthy Valentine's Day treat for your spouse or kids.

Chocolate-covered banana pops are much more nutritious than traditional Valentine's Day sweet treats.

Ingredients

  • 4 medium ripe bananas
  • 8 popsicle sticks
  • 3 tablespoons of finely chopped nuts
  • 6 ounces of dark chocolate, chopped into small pieces

Instructions

  • Peel and cut the bananas in half and insert a popsicle stick into each.
  • Put the bananas on a tray and cover them with plastic wrap.
  • Place the bananas in the freezer for about 3 hours.
  • Melt the chocolate in a double boiler over simmering water on low heat (stirring frequently).
  • Pour the melted chocolate into a tall glass.
  • Coat each frozen banana with chocolate and roll it in the nuts.
  • Place the bananas on a tray covered in waxed paper.
  • Serve right away or wrap the bananas waxed paper or plastic wrap and freeze (for up to two weeks).

Servings: 8

Fruit Kabobs with Greek Yogurt

Consider fruit kabobs dipped in strawberry- or cherry-flavored Greek yogurt as a healthy Valentine's Day treat this year!

Place your choice of the following fruits on skewers:

  • Banana slices
  • Kiwi fruit
  • Heart-shaped watermelon
  • Fresh pineapple chunks
  • Strawberries
  • Grapes
  • Melon cubes
  • Another favorite fruit

Dip each skewer in Greek yogurt and enjoy!

Mocha Cherry Smoothie

Rather than serving traditional coffee on Valentine's Day this year, go above and beyond for your significant other with this mocha cherry smoothie recipe packed with protein, vitamins, and minerals!

Ingredients

  • 1/2 cup of frozen cherries
  • 1 frozen banana
  • 1/4 cup of cold brew coffee
  • 1/2 cup of unsweetened almond milk
  • 2 tablespoons of chocolate protein powder
  • 1 tablespoon of almond butter
  • 1-2 drops of liquid Stevia (optional)

Instructions

  • Place all ingredients in a blender and blend them until smooth.
  • Add Stevia (optional), transfer the smoothie to a glass, and enjoy!

Servings: 1

Healthy Valentine's Berry Smoothie

To create a simple breakfast or healthy between-meal snack, consider this nutritious berry smoothie recipe for your kids this Valentine's Day!

Ingredients

  • 1 cup of organic milk or plant milk
  • 1/2 cup of organic yogurt
  • 1/2 cup of frozen berries
  • 1/2 cup of ice

  • Place all ingredients in a blender and puree them until smooth.
  • Divide the mixture between two glasses, top each with additional raspberries or strawberries if you'd like, and enjoy!

Servings: 2

Healthy Valentine's Day Gift Ideas

Don't feel like you have to give (or receive) sweet treats this Valentine's Day.

In fact, many Valentine's-related gifts have nothing to do with food.

Consider the following non-treat gift ideas.

Home Delivery Meal Service

Want to skip dining out this Valentine's Day or give the gift of healthy eating all year long?

Consider healthy home delivery services that bring healthy meals or ingredients right to your doorstep!

Examples include Freshly, Daily Harvest, and Snap Kitchen.

You can save time grocery shopping without worrying about choosing unhealthy ingredients.

Gym Membership

Give the Valentine's Day gift of a gym membership for your loved one (and yourself) to get motivated to stay active.

Even if you don't commit to a membership, consider trial passes to ensure the gym you choose is a good match for you and your family.

If you'd rather not hit the gym, try Fit Mother Project at-home workouts.

You can get fit, burn fat, sculpt your body, and increase energy from the comfort of home!

Instant Pot

An Instant Pot combines pressure cooking with slow cooking.

Using it can make healthy dinner prep a breeze.

Along with the gift of a pressure cooker for your loved one this Valentine's Day, try Fit Mother Project Instant Pot recipes!

They're simple, healthy, and delicious.

Air Fryer

Air fryers offer the same sensational flavor and texture as fried foods, but without the extra calories.

These fryers can roast or bake foods to crisp them without oil or batter used in deep frying.

You can air fry vegetables, meats, potatoes, and much more!

Fitness Tracker

Using fitness trackers and health apps, such as a Fitbit or Apple Watch, makes an excellent Valentine's Day gift idea.

These items make it easier to adopt healthy lifestyle habits and maintain them for life.

Fitness trackers can track calories burned, steps taken, distances completed, and more!

Non-Food Kids' Gifts

If you're looking for non-treat gift ideas for your kids and their friends, consider the following: jump ropes, stuffed animals, arts and crafts, puzzles, games, bracelets, stickers, or small toys.

Any non-food gifts that keep your kids entrained and put smiles on their faces is a win!

Couples Massage

Looking for a way for you and your significant other to relax and unwind?

Consider the gift of a couples massage, pedicure, or a day at the spa.

You can also give your loved one a massage yourself!

Massage offers numerous health and wellness benefits.

Examples include stress relief, chronic pain reduction, enhanced healing, and less anxiety and depression.

Fun Activities or Getaways

If you're searching for fun, family-oriented Valentine's Day activities that keep your body moving, consider the following:

  • Valentine's Day scavenger hunts
  • A hotel getaway with a pool, hot tub, and workout area
  • Outdoor biking, hiking, skiing, ice skating, snowboarding, or snowshoeing
  • An escape room
  • Wii Fit or other exercise video games
  • Vacation swimming or horseback riding
  • Bowling
  • Roller skating
  • Trampoline park jumping

If you don't want to spend extra money on a vacation getaway, there are plenty of fun ways to keep your body moving (indoors and outdoors) on a staycation without traveling far from home!

Flavored Coffee or Tea

Coffee and tea are loaded with disease-fighting antioxidants.

These beverages can energize you, enhance fat-burning, increase your metabolism, and contribute to healthy weight management.

Rather than choosing traditional Valentine's Day sweet treats this season, give the gift of gourmet, flavored coffee or tea to the one you love!

Avoid brands containing added sugar.

Dietary Supplements

Dietary supplements make some of the best Valentine's Day gifts for men and women.

Supplements can optimize health and wellness, boost your metabolism, reduce the risk of nutritional deficiencies, strengthen your immune system, and contribute to healthy weight management.

Consider giving your loved one the gift of Fit Father Project supplements this Valentine's Day.

You have a lot of options to choose from including protein fuel, testosterone-boosting supplements, immune-boosting supplements, metabolism boosters, heart-health support, and advanced joint support!

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Don't Get Discouraged if You Slip Up!

If you happen to overindulge on Valentine's Day this year, don't get discouraged.

Even the healthiest eaters take a cheat day every now and then.

If this is the case for you, use Valentine's Day as your weekly cheat day and get back on track with healthy eating the following day.

If you receive candy, chocolate, or other sweet treats from friends or loved ones this season, don't feel guilty if you don't eat them!

Consider donating unhealthy Valentine's Day treats this year — or eat a few items and throw away the rest.

Sign up for the Fit Mother Project or consider a free FMP meal plan and workout to begin the journey toward better health today!

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Erin Coleman

Writer, The Fit Father Project & Fit Mother Project

Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.

She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.

Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.

Her published work appears on hundreds of health and fitness websites, and she’s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.

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If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on healthy Valentine's Day treats.

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