Sweets for Your Sweet | Torrance Memorial

Published on February 13, 2018

Sweets for Your Sweet

Wondering what to make or buy for your sweetheart this Valentine's Day that is heart-healthy?

chocolate covered strawberries

By Maria Frye, RDN (Contributor Marisol Ortiz, Nutrition Intern)

Raspberry-Mango Breakfast Parfait

    1. Start the day off with a refreshing, energy-boosting and calcium-rich Raspberry-Mango Breakfast Parfait.

    • Place 2 tablespoons of mangoes and raspberries with 1/3 cup of nonfat Greek yogurt into a glass or wine goblet. Repeat to make layers.
    • Blend the rest of the raspberries and mango with cinnamon until smooth, and place on top for presentation.

    2. Enjoy a classic dessert of Dark Chocolate Covered Strawberries (or your choice of fruit) by dipping fruit in melted, delicious dark chocolate for a boost of antioxidants.

    3. Skip the candy bar and try Peanut Coconut Bites by mixing 1 cup peanut butter, ½ cup maple syrup, 1 ¼ cup rolled oats, and 1 cup coconut flakes & roll into small bites. Freeze until firm. Enjoy!

    4. Bring your creative and designing skills into play to make a colorful Fruit Basket or Arrangement that provides lots of vitamins and minerals!

    5. Chocolate-Avocado-Chia PuddingAvocado Pudding

    Makes 6, ½ cup servings

    Try this recipe that contains heart-healthy fats, protein and fiber!


    • 2 medium ripe avocados (peeled/pitted)
    • 1/2 cup unsweetened almond milk
    • 1/4 cup unsweetened
    • Dutch-process cocoa powder
    • 1/4 cup fat-free, plain Greek yogurt
    • 3 Medjool dates
    • 1 teaspoon vanilla extract
    • 2 tablespoons chia seeds
    • 1/4 cup plus 2 tablespoons unsalted chopped almonds or walnuts (optional)


    • In a food processor or blender, process all ingredients (except for nuts) until smooth.
    • Transfer the pudding to serving dishes. Cover and refrigerate for at least 1 hour to allow the chia seeds to thicken.
    • Just before serving, sprinkle with almonds (or nuts) if desired

    For more information contact one of our Registered Dietitian Nutritionists at the Torrance Memorial Specialty Center: 2841 Lomita Blvd., 3rd Floor, Suite 335 • 310-891-6707