this recipe

Let’s make these Galaxy Vegan German Chocolate Donuts

With Valentine’s Day approaching, there is much to consider when making treats for the family. In some cases, a sweet treat may not be ideal, but there are adjustments you can make if you still wish to create something unique. These Galaxy Vegan German Chocolate Donuts are a great example of how recipes can be modified to include a sweet treat while emphasizing plant-forward, whole-food ingredients.

You can also adjust to increase fiber, which may help regulate the body’s sugar processing. Additionally, you can reduce the sugar content to suit your preferences. Ultimately, this recipe is flexible, so feel free to adjust it in a way that makes the most sense!

Savor the Sweetness: How to Enjoy Desserts Mindfully with Smart Adjustments

When it comes to enjoying a sweet treat, balance is key. Whether indulging in a decadent vegan donut, a chocolatey brownie, or a creamy dairy-free ice cream, there are simple ways to make desserts healthier without sacrificing flavor. The key? Minor adjustments, better ingredients, and mindful enjoyment. You can also make less of the dessert, which this dessert does, and smaller portions.

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Let’s Explore Plant-Forward Adjustments

Adjust the Sweetness: Less Sugar, More Flavor

Many traditional dessert recipes call for high amounts of refined sugar, which can cause energy crashes and disrupt blood sugar balance. Instead of relying on processed sweeteners, try these swaps:

• Reduce Added Sugar: Cut the sweetener in the recipe by 25-30%—your taste buds will adapt over time!
• Use natural sweeteners: Maple syrup, coconut sugar, or date paste. Add minerals and have a lower glycemic impact compared to white sugar.
• Boost Flavor with Spices: Cinnamon, nutmeg, vanilla, and cardamom enhance natural sweetness, reducing the need for extra sugar.

A recent study found that reducing sugar while adding spices like cinnamon and vanilla can enhance perceived sweetness without additional calories. That means you can still enjoy a delicious treat with less sugar (Peters, 2018)

Peters JC, Marker R, Pan Z, Breen JA, Hill JO. The Influence of Adding Spices to Reduced Sugar Foods on Overall Liking. J Food Sci. 2018 Mar;83(3):814-821. doi: 10.1111/1750-3841.14069. Epub 2018 Feb 24. PMID: 29476623; PMCID: PMC5873279.

Here is a link to get the heart molds for baking the donuts. I got these at Homegoods. https://amzn.to/4hRzmEQ

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Portion Control: Satisfy Your Cravings Without Overindulging

Desserts should be savored, not rushed. Instead of skipping your favorite sweet treat entirely, consider these portion-friendly tips:

• Make Mini Versions: Bake smaller portions, like mini muffins, instead of large cupcakes or half-sized donuts.
• Use Mindful Eating Techniques: Take slow bites, put down your fork between bites, and truly enjoy the flavors.
• Pair with Protein or Fiber: A small portion of dessert alongside nuts, seeds, or a fiber-rich ingredient can slow down sugar absorption and keep you fuller longer.

According to Harvard’s School of Public Health, pairing carbohydrates (like desserts) with fiber or protein can help stabilize blood sugar, preventing energy crashes and cravings.

Add Fiber for a Gut-Healthy, Satisfying Dessert

Fiber slows digestion, improves gut health, and helps you feel satisfied with less. Try these fiber-rich swaps:

• Use Whole-Grain Flours: Oat, almond, or whole wheat flour provides more fiber than white flour.
• Add Chia or Flaxseeds: A tablespoon of ground flaxseed in a recipe can add omega-3s and fiber.
• Sneak in Vegetables: Sweet potatoes, pumpkin, or zucchini can enhance texture and add nutrients.

A study titled “Dietary Fiber Induces a Fat Preference Associated with the Gut Microbiota” found that consuming soluble dietary fiber, such as inulin, altered gut microbiota composition and led to a preference for a high-fat diet over a high-sugar diet in mice (Liow, 2024) . This suggests that increasing dietary fiber supports gut health and may influence taste preferences, potentially reducing sugar cravings over time. So, adding fiber isn’t just about digestion—it plays a role in shaping healthier food choices!

Liow YJ, Kamimura I, Umezaki M, Suda W, Takayasu L. Dietary fiber induces a fat preference associated with the gut microbiota. PLoS One. 2024 Jul 10;19(7):e0305849. doi: 10.1371/journal.pone.0305849. PMID: 38985782; PMCID: PMC11236109.

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Click on the image to grab the ingredients from Instacart from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then you can choose what you need. It has worked great for us.

Also, if you select the “pick up” option, which you can do on your way home from work, you may even receive a small credit on your purchases for your next visit.

To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.

Learning about Plant-Based Eating

Having the right resources to learn about plant-based vegan principles is important for everyone.

These books are some of my tried-and-true resources that I have repeatedly referred to over the years. Let me know if you pick any of them up and what you learn.

The Final Step: Fully Enjoy Your Dessert

After making these mindful adjustments, the most important step remains: Enjoy the experience.

Indulgence should be a moment of joy, not guilt. Whether you’re savoring a homemade vegan galaxy donut or a rich dark chocolate square, give yourself full permission to enjoy it. When you focus on taste, texture, and the pleasure of eating, you actually feel more satisfied with less.

As Julia Child once said, “Everything in moderation, including moderation.”

Let yourself celebrate flavors while making intentional choices that nourish your body. With a few smart adjustments, you can create desserts that feel indulgent, taste incredible, and leave you feeling energized instead of sluggish.

What’s Your Favorite Way to Make Desserts Healthier?

Experiment with your favorite recipes and try one of these swaps. Let the kitchen be your playground, where health and pleasure go hand in hand.

Happy baking—and happy savoring!

Review recent seasonal plant-based posts here!

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If you make this, tag me on social media at @doctorsirichand. I would love to see your variations and flavor options. Save this Recipe for later to your favorite place. I like using PINTEREST, but you could also clip it elsewhere.