Baklava Bites
CHAPTER 5
10-MINUTE TREATS
With all due respect to professional pastry chefs, chocolate, sugar, ice cream, and cookies don’t need too much help to taste delicious. In less time than it takes to decipher the difference between a tart and a torte, you can whip up a batch of Baklava Bites, Cashew Tarts, or Mango-Pineapple Foster. There’s nothing sweeter than spending less time in the kitchen and more time at the table with the people—and desserts—you love.
Baklava Bites
BAKLAVA BITES 
Baklava has a bad reputation for being difficult to prepare, but these nutty, fragrant tartlets save tons of time by using frozen phyllo shells.
SERVES 15 • HANDS-ON TIME: 5 MIN. • TOTAL TIME: 10 MIN.
1(1.9-ounce) package frozen mini phyllo shells, thawed
3tablespoons honey
1tablespoon butter, melted
1/4teaspoon ground cinnamon
1/4teaspoon grated orange rind
1/8teaspoon salt
1/3cup finely chopped toasted walnuts
1/4cup finely chopped toasted pistachios
Preheat oven to 425°F. Place phyllo shells on a baking sheet. Combine honey and next 4 ingredients (through salt) in a small bowl. Stir in nuts; divide mixture among phyllo shells.
Bake at 425°F for 5 minutes or until shells are lightly toasted.
SERVING SIZE: 1 baklava bite
CALORIES 63; FAT 3.8g (sat 0.8g, mono 0.9g, poly 1.5g); PROTEIN 1g; CARB 6g; FIBER 0g; SUGARS 4g (est. added sugars 3g); CHOL 2mg; IRON 0mg; SODIUM 39mg; CALC 6mg
ALMOND-DATE BARS
Marcona almonds are blanched and roasted—you won’t need to toast them. For the best texture, use whole pitted dates for their stickiness.
SERVES 12 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 10 MIN.
1cup Marcona almonds
11/4 cups pitted dates (about 15)
3/4cup dried apples (about 2 ounces)
1/4cup flaked sweetened coconut
1tablespoon honey
1/8teaspoon kosher salt
3/4cup crispy rice cereal
Cooking spray
Place first 6 ingredients in the bowl of a food processor; process until finely chopped. Add cereal; pulse to combine. Press date mixture into bottom of an 8-inch square glass or ceramic baking dish coated with cooking spray. Cut into 12 bars.
SERVING SIZE: 1 bar
CALORIES 142; FAT 6.3g (sat 1g, mono 3.7g, poly 1.5g); PROTEIN 3g; CARB 22g; FIBER 3g; SUGARS 17g (est. added sugars 1g); CHOL 0mg; IRON 1mg; SODIUM 76mg; CALC 36mg
Broiled Peaches with Mascarpone
BROILED PEACHES WITH MASCARPONE
A little caramelization and cream puts the peach harvest to good use. Don’t want to turn on the oven? A small culinary torch—the kind you’d use for crème brûlée—does the job just as well.
SERVES 4 • HANDS-ON TIME: 9 MIN. • TOTAL TIME: 9 MIN.
2medium-sized ripe peaches, halved and pitted
3tablespoons sugar, divided
2tablespoons mascarpone cheese, softened (such as Vermont Creamery)
1/2teaspoon vanilla bean paste
2tablespoons whipping cream
2tablespoons chopped, dry-roasted, salted pistachios
Preheat broiler. Arrange peach halves on a foil-lined baking sheet. Sprinkle each peach half with 2 teaspoons sugar. Broil 6 minutes or until sugar is golden and peaches are tender.
Combine remaining 1 teaspoon sugar, mascarpone cheese, and vanilla bean paste in a bowl, stirring with a whisk until smooth. Gradually add cream, beating with whisk until soft peaks form.
Place peach halves on each of 4 plates; top each with mascarpone mixture and pistachios.
SERVING SIZE: 1 peach, 11/2 tablespoons marscapone mixture, and 11/2 teaspoons pistachios
CALORIES 171; FAT 10.8g (sat 5.2g, mono 4.1g, poly 0.6g); PROTEIN 2g; CARB 18g; FIBER 1g; SUGARS 16g (est. added sugars 9g); CHOL 25mg; IRON 0mg; SODIUM 30mg; CALC 35mg
Savvy Shortcuts
If you’re short on time, skip the mascarpone and whipping cream, and top the broiled peaches with a scoop of reduced-fat vanilla bean ice cream instead.
Caramel-Ginger Ice-Cream Sandwiches
CARAMEL-GINGER ICE-CREAM SANDWICHES
Chopped pecans and ginger dress up the sides of these sweet and spicy treats. For firmer sandwiches, freeze up to two hours before serving.
SERVES 6 • HANDS-ON TIME: 5 MIN. • TOTAL TIME: 10 MIN.
1/3cup finely chopped toasted pecans
1tablespoon finely chopped crystallized ginger
11/4 cups caramel-swirl light ice cream (such as Edy’s Slow Churned Caramel Delight)
12 thin gingersnap cookies (such as Anna’s)
Combine pecans and crystallized ginger in a small bowl.
Scoop a scant 1/4 cup ice cream onto flat side of each of 6 cookies. Top with remaining 6 cookies, flat sides down; press gently.
Roll edges of sandwiches in pecan mixture, pressing gently to adhere. Place sandwiches in a baking pan; freeze 5 minutes.
SERVING SIZE: 1 ice-cream sandwich
CALORIES 142; FAT 7.5g (sat 2.2g, mono 2.5g, poly 1.3g); PROTEIN 2g; CARB 17g; FIBER 1g; SUGARS 11g (est. added sugars 6g); CHOL 8mg; IRON 0mg; SODIUM 66mg; CALC 29mg
Chocolate-Flecked Cannoli
CHOCOLATE-FLECKED CANNOLI
Easily made ahead and refrigerated, these tasty little treats are a great way to end an Italian dinner. If you can’t find candied orange peel, substitute 1/2 teaspoon orange rind instead.
SERVES 7 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 10 MIN.
3/4cup part-skim ricotta cheese, drained
2ounces 1/3-less-fat cream cheese (about 1/4 cup), softened
1/4cup powdered sugar
1tablespoon sweet marsala wine
1ounce bittersweet chocolate, chopped
1tablespoon chopped candied orange peel
14(3-inch-long) mini cannoli shells (such as Alessi)
2tablespoons finely chopped salted, dry-roasted pistachios
Place first 4 ingredients in a food processor; process until smooth. Add chocolate and candied orange peel; pulse 4 to 5 times or until blended.
Place ricotta mixture in a small heavy-duty zip-top plastic bag; seal bag. Snip a 3/4-inch hole in 1 bottom corner of bag. Fill cannoli shells evenly with ricotta mixture. Sprinkle pistachios onto ends of cannoli.
SERVING SIZE: 2 cannoli
CALORIES 196; FAT 9.7g (sat 3.3g, mono 2.1g, poly 0.9g); PROTEIN 7g; CARB 21g; FIBER 1g; SUGARS 10g (est. added sugars 5g); CHOL 24mg; IRON 1mg; SODIUM 65mg; CALC 87mg
Savvy Shortcuts
To drain ricotta, place in a sieve lined with several layers of paper towels, and let stand 20 minutes.
Affogato With Mocha Sauce
AFFOGATO WITH MOCHA SAUCE
Italian for “drowned,” affogato combines coffee, ice cream, and chocolate in a sophisticated dessert that comes together quickly but tastes like it took all day. Top each serving with chocolate curls, if you like.
SERVES 4 • HANDS-ON TIME: 9 MIN. • TOTAL TIME: 9 MIN.
1/4cup half-and-half
1/3cup premium bittersweet chocolate chips
1/4cup powdered sugar
1tablespoon light corn syrup
5tablespoons Kahlúa (coffee-flavored liqueur), divided
11/3 cups vanilla low-fat ice cream
3/4cup hot brewed espresso or strong coffee
Bring half-and-half to a simmer in a small saucepan over medium-low heat. Reduce heat to low, and add chocolate; cook, stirring constantly with a whisk, 1 minute or until smooth. Stir in powdered sugar, corn syrup, and 1 tablespoon liqueur; cook, stirring constantly with a whisk, 1 minute or until smooth.
Spoon ice cream into each of 4 glasses; top each serving with hot espresso, remaining liqueur, and mocha sauce. Serve immediately.
SERVING SIZE: 1/3 cup ice cream, 3 tablespoons hot espresso, 1 tablespoon liqueur, and 2 tablespoons mocha sauce
CALORIES 281; FAT 9.9g (sat 5.8g, mono 3g, poly 0.3g); PROTEIN 3g; CARB 41g; FIBER 1g; SUGARS 35g (est. added sugars 27g); CHOL 19mg; IRON 1mg; SODIUM 48mg; CALC 58mg
Mocha-Pecan Sundaes
Mocha-Pecan Sundaes
A healthier alternative to brownies, premade Belgian waffles make a great base for this fruity, fudgy sundae.
SERVES 4 • HANDS-ON TIME: 7 MIN. • TOTAL TIME: 7 MIN.
3(1.3-ounce) frozen Belgian waffles (such as Van’s)
11/3 cups coffee low-fat ice cream
1/4cup fat-free fudge topping, warmed
1cup sliced strawberries
1/4cup chopped toasted pecans
Toast waffles according to package directions. Cut each waffle diagonally into quarters; place pieces in each of 4 shallow bowls. Top each serving with ice cream, warmed hot fudge, strawberries, and pecans.
SERVING SIZE: 3 waffle pieces, 1/3 cup ice cream, 1 tablespoon hot fudge, 1/4 cup strawberries, and 1 tablespoon pecans
CALORIES 274; FAT 11.1g (sat 2g, mono 4.5g, poly 2.3g); PROTEIN 5g; CARB 41g; FIBER 2g; SUGARS 20g (est. added sugars 12g); CHOL 13mg; IRON 1mg; SODIUM 114mg; CALC 79mg
APPLE PIE BITES
Forget the fork: These portable pies are filled with healthy fats instead of empty calories.
SERVES 10 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 10 MIN.
11/4 cups chopped dried apple rings
1tablespoon fat-free caramel topping
2pitted Medjool dates, chopped (1/4 cup)
1/4cup chopped toasted pecans
1tablespoon toasted wheat germ
1teaspoon ground cinnamon
1/4teaspoon ground nutmeg
Place first 3 ingredients in a food processor; process 10 to 15 seconds or until mixture forms a paste, scraping sides of bowl as necessary.
Add pecans and remaining ingredients; pulse 6 to 8 times or until mixture is crumbly. With moist hands, roll mixture by tablespoonfuls into 10 balls.
SERVING SIZE: 1 ball
CALORIES 52; FAT 2.1g (sat 0.2g, mono 1.1g, poly 0.6g); PROTEIN 1g; CARB 9g; FIBER 1g; SUGARS 7g (est. added sugars 1g); CHOL 0mg; IRON 0mg; SODIUM 11mg; CALC 9mg
Ricotta-Hazelnut Toasts
RICOTTA-HAZELNUT TOASTS
Propose a toast covered with nuts, creamy ricotta, and chocolate. Not a fan of seeded bread? Try a European-style crusty loaf instead.
SERVES 4 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 10 MIN.
2(11/4-ounce) slices dense whole-wheat bread with seeds (such as Whole Foods Prairie Bread)
Cooking spray
2tablespoons chopped blanched hazelnuts
2tablespoons bittersweet chocolate chips
1/4cup part-skim ricotta cheese
1tablespoon extra-virgin olive oil
Preheat oven to 375°F.
Coat bread slices with cooking spray. Place hazelnuts and bread slices on a foil-lined baking sheet. Bake at 375°F for 5 minutes or until bread is toasted. Remove bread from baking sheet. Bake hazelnuts an additional 3 minutes or until golden brown.
Place chocolate chips in a small microwave-safe bowl. Microwave at HIGH 30 seconds, stirring after 15 seconds.
Spread 2 tablespoons ricotta cheese on each bread slice; drizzle each with 1 tablespoon melted chocolate, and sprinkle with 1 tablespoon hazelnuts. Drizzle each with 11/2 teaspoons olive oil. Cut toasts diagonally in half. Serve immediately.
SERVING SIZE: 1 toast triangle
CALORIES 181; FAT 12.6g (sat 2.9g, mono 8.1g, poly 1.1g); PROTEIN 5g; CARB 14g; FIBER 3g; SUGARS 2g (est. added sugars 1g); CHOL 5mg; IRON 1mg; SODIUM 92mg; CALC 55mg
Angel Food Lemon-Blueberry Toast
ANGEL FOOD LEMON-BLUEBERRY TOAST
Just a few minutes in the oven turns a store-bought angel food cake into a warm, fluffy foundation for a fruity topping.
SERVES 6 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 10 MIN.
6(11/4-ounce) angel food cake wedges
1/3cup blueberry jam
2tablespoons fresh lemon juice, divided
1/2cup lemon low-fat yogurt (such as Wallaby Organic)
3tablespoons 1/3-less-fat cream cheese, softened
11/2 cups fresh blueberries
Preheat oven to 375°F. Place cake wedges on a baking sheet. Bake at 375°F for 4 minutes or until lightly toasted.
Combine blueberry jam and 1 tablespoon lemon juice in a small bowl, stirring until smooth. Combine yogurt, cream cheese, and remaining 1 tablespoon lemon juice in a medium bowl, stirring until smooth.
Place cake wedges on each of 6 plates. Top each wedge with cream cheese mixture, jam mixture, and blueberries.
SERVING SIZE: 1 slice cake, 11/2 tablespoons cream cheese mixture, 2 teaspoons jam mixture, and 1/4 cup blueberries
CALORIES 177; FAT 2g (sat 1.1g, mono 0.4g, poly 0.1g); PROTEIN 4g; CARB 38g; FIBER 1g; SUGARS 29g (est. added sugars 16g); CHOL 7mg; IRON 0mg; SODIUM 232mg; CALC 144mg
Seasonal Switch-Up
No fresh blueberries? No problem. Try cranberries or diced peeled pears and apples for the fall and winter months. Or pair with fig jam.
Lemon-Coconut Fizz
LEMON-COCONUT FIZZ
The islands feel a little closer after a glass of this refreshing drink. If you can’t find lemongrass, use lemon zest instead.
SERVES 1 • HANDS-ON TIME: 7 MIN. • TOTAL TIME: 7 MIN.
1/4cup refrigerated fresh lemonade (such as Simply Lemonade)
1/4cup coconut milk (such as Silk Original Coconutmilk)
5mint leaves
1(2-inch) piece fresh lemongrass, peeled and chopped
1(1-inch) lime rind strip
1cup ice cubes, divided
1/4cup chilled club soda
Mint sprigs (optional)
Place first 5 ingredients in a cocktail shaker; muddle together using a muddler or wooden spoon, working mint, lemongrass, and lime rind together to release their oils. Add 1/2 cup ice cubes; cover shaker, and shake vigorously 20 seconds or until thoroughly chilled.
Place remaining 1/2 cup ice cubes in a tall glass; strain lemonade mixture into glass. Slowly add club soda; stir gently. Garnish with mint sprigs, if desired.
SERVING SIZE: 3/4 cup
CALORIES 55; FAT 1.3g (sat 1.3g, mono 0g, poly 0g); PROTEIN 0g; CARB 10g; FIBER 0g; SUGARS 9g (est. added sugars 5g); CHOL 0mg; IRON 1mg; SODIUM 28mg; CALC 119mg
Fast Freeze
When life hands you lemons, make lemonade. When life hands you leftover lemonade, pour it into ice-cube trays, freeze and use later as a yummy way to freshen up a glass of water.
Chocolate-Banana Quesadillas
CHOCOLATE-BANANA QUESADILLAS
Quesadillas switch from savory to sweet in a snap. For an even more healthful treat, use whole-wheat tortillas.
SERVES 4 • HANDS-ON TIME: 7 MIN. • TOTAL TIME: 7 MIN.
2(8-inch) fat-free flour tortillas
1/4cup chunky peanut butter
1/2cup chopped ripe banana
2tablespoons semisweet chocolate minichips
Cooking spray
Spread 1 side of each tortilla with 2 tablespoons peanut butter, leaving a 1-inch border. Sprinkle banana and minichips evenly on bottom halves of tortillas; fold top halves over filling, and press gently to seal.
Heat a large nonstick skillet over medium-high heat. Coat both sides of quesadillas with cooking spray. Add quesadillas to pan, placing straight sides together. Cook 1 minute on each side or until golden brown and chocolate melts.
Remove quesadillas from pan; cut each into 4 wedges.
SERVING SIZE: 2 wedges
CALORIES 197; FAT 10.4g (sat 2.2g, mono 4.7g, poly 2.5g); PROTEIN 6g; CARB 20g; FIBER 5g; SUGARS 7g (est. added sugars 2g); CHOL 0mg; IRON 1mg; SODIUM 169mg; CALC 60mg
Berry Meringue Mess
BERRY MERINGUE MESS
You won’t have to spend more than a few minutes trifling with this trifle inspired by the British dessert Eton Mess.
SERVES 4 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 15 MIN.
1(10-ounce) package frozen mixed berries, thawed (2 cups)
1tablespoon sugar
1tablespoon Cointreau (orange-flavored liqueur)
1/3cup light whipping cream
3tablespoons vanilla fat-free yogurt
1/4teaspoon grated orange rind
12 commercial meringue cookies (such as Miss Meringue)
Combine first 3 ingredients in a small bowl. Let stand 5 minutes, stirring occasionally until sugar dissolves.
Place whipping cream, yogurt, and orange rind in a bowl; beat with a mixer at high speed 2 minutes or until stiff peaks form.
Break 6 cookies into pieces, and divide evenly among 4 small glasses or dessert dishes. Top with about 3 tablespoons berry mixture and about 2 tablespoons whipped cream mixture. Repeat procedure with remaining 6 cookies, remaining berry mixture, and remaining whipped cream mixture.
SERVING SIZE: 1 dessert
CALORIES 203; FAT 6.4g (sat 3.9g, mono 1.8g, poly 0.2g); PROTEIN 2g; CARB 36g; FIBER 2g; SUGARS 31g (est. added sugars 24g); CHOL 22mg; IRON 0mg; SODIUM 30mg; CALC 45mg
Fast Freeze
Don’t just zest half that orange—citrus rind freezes beautifully. Just pop it in a freezer bag, and use it in pasta, cakes, salads, and fresh fish dishes all year long.
Cashew Tarts
CASHEW TARTS
With 5 ingredients and 10 minutes, you can create tasty one-bite treats.
SERVES 15 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 10 MIN.
1/2cup marshmallow creme (such as Marshmallow Fluff)
1/4cup cashew butter
2ounces 1/3-less-fat cream cheese
1(1.9-ounce) package mini phyllo shells, thawed
15 bittersweet chocolate chips
Place first 3 ingredients in a bowl; beat with a mixer at medium-high speed until smooth.
Place cream cheese mixture in a heavy-duty zip-top plastic bag. Snip a small hole in 1 bottom corner of bag; pipe about 2 teaspoons mixture into each tart shell.
Place chocolate chips in a microwave-safe bowl. Microwave at HIGH 30 seconds or until melted and smooth, stirring after 15 seconds. Drizzle evenly over tops of tarts.
SERVING SIZE: 1 tart
CALORIES 66; FAT 3.8g (sat 1.1g, mono 1.6g, poly 0.4g); PROTEIN 2g; CARB 6g; FIBER 0g; SUGARS 3g (est. added sugars 2g); CHOL 3mg; IRON 0mg; SODIUM 45mg; CALC 7mg
CHOCOLATE-CHERRY BARK
Antioxidants make this a sweet-and-savory treat or 3 o’clock pick-me-up.
SERVES 12 • HANDS-ON TIME: 4 MIN. • TOTAL TIME: 19 MIN.
8ounces dark chocolate, chopped (such as Ghirardelli 60% cacao)
1/4teaspoon grated orange rind
1/2cup chopped unsalted pistachios
1/2cup chopped dried tart cherries
1/4teaspoon sea salt flakes
Cover a baking sheet with parchment paper. Place chocolate and orange rind in a microwave-safe bowl. Microwave at HIGH 1 minute or until chocolate melts, stirring at 30-second intervals. Spread mixture into an 111/2 x 91/2–inch rectangle on parchment paper using an offset spatula. Sprinkle pistachios, cherries, and salt over chocolate.
Freeze 15 minutes or just until firm. Cut into 12 rectangles, and remove from parchment with a thin spatula.
SERVING SIZE: 1 (3/4-ounce) rectangle
CALORIES 139; FAT 9.3g (sat 4.4g, mono 3.3g, poly 1g); PROTEIN 3g; CARB 16g; FIBER 4g; SUGARS 10g (est. added sugars 3g); CHOL 3mg; IRON 1mg; SODIUM 50mg; CALC 11mg
Eat Now & Later
Dress up a bowl of ice cream with a piece of chocolate bark.
Crispy Cereal Treats
CRISPY CEREAL TREATS
Dried fruit, pecans, and sunflower seeds elevate this childhood treat to adult dessert status. Make sure to have all your ingredients prepped before you melt the marshmallows; they cool very quickly and make stirring in the add-ins very difficult.
SERVES 20 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 15 MIN.
Cooking spray
2tablespoons butter
1(10-ounce) package miniature marshmallows
6cups oven-toasted rice cereal (such as Rice Krispies)
1/2cup chopped toasted pecans (about 2 ounces)
1/3cup chopped dried apricots (about 1.5 ounces)
1/3cup sweetened dried cranberries (about 1.5 ounces)
1/3cup semisweet minichips
1/4cup toasted sunflower seed kernels (about 1 ounce)
Coat a 13 x 9–inch metal baking pan with cooking spray.
Melt butter in a Dutch oven over medium-low heat. Add marshmallows, and cook, stirring constantly, 2 minutes or until marshmallows melt. Working quickly, add cereal and remaining 5 ingredients, stirring until coated. Press cereal mixture into prepared pan.
Let stand 5 minutes. Cut into 20 bars.
SERVING SIZE: 1 bar
CALORIES 144; FAT 5.3g (sat 1.6g, mono 2g, poly 1.4g); PROTEIN 2g; CARB 25g; FIBER 1g; SUGARS 13g (est. added sugars 10g); CHOL 3mg; IRON 3mg; SODIUM 67mg; CALC 6mg
Skillet Peach Cookie “Crumble”
SKILLET PEACH COOKIE “CRUMBLE”
Toasted walnuts and gingersnap cookies add texture and crunch to this stovetop sweet. Mix it up with oatmeal or toffee cookies, if you like.
SERVES 4 • HANDS-ON TIME: 10 MIN. • TOTAL TIME: 10 MIN.
4(1-ounce) gingersnaps, coarsely crumbled
3tablespoons chopped walnuts
1tablespoon butter
1(20-ounce) package frozen sliced peaches, thawed and drained (3 cups)
3tablespoons sugar
1/2teaspoon ground cinnamon
1/3cup peach nectar
1teaspoon all-purpose flour
1cup vanilla low-fat ice cream
Preheat oven to 375°F.
Place gingersnaps and walnuts on a rimmed baking sheet. Bake at 375°F for 6 to 8 minutes or until lightly toasted.
Melt butter in a large nonstick skillet over high heat. Add peaches; cook, uncovered, 2 minutes or until peaches begin to release juices, stirring occasionally. Sprinkle peaches with sugar and cinnamon; cook, uncovered, 3 to 4 minutes or until peaches are softened and syrupy, stirring occasionally. Combine peach nectar and flour in a small bowl, stirring with a whisk until smooth; stir into peach mixture. Bring to a simmer; cook, stirring constantly, 30 seconds or until thick.
Place peach mixture in each of 4 shallow bowls; sprinkle each serving with gingersnap mixture, and top each with ice cream.
SERVING SIZE: 1/2 cup peach mixture, 1/3 cup gingersnap mixture, and 1/4 cup ice cream
CALORIES 330; FAT 11g (sat 3.9g, mono 3.2g, poly 3.1g); PROTEIN 5g; CARB 57g; FIBER 3g; SUGARS 35g (est. added sugars 18g); CHOL 18mg; IRON 2mg; SODIUM 166mg; CALC 63mg
Eat Now & Later
Cinnamon and walnuts mix nicely with pears or apples in the fall and winter months. Use fresh peaches in the summertime.
Mango-Pineapple Foster
MANGO-PINEAPPLE FOSTER
Bananas Foster takes a trip to the tropics and makes a huge splash. Find precut mango and pineapple in the produce section of your supermarket. Double the recipe to feed a crowd.
SERVES 4 • HANDS-ON TIME: 8 MIN. • TOTAL TIME: 8 MIN.
2tablespoons butter
1/3cup packed light brown sugar
1/8teaspoon freshly grated nutmeg
1cup presliced mango, cut into 1/4-inch-thick slices
1cup (1-inch) cubed fresh pineapple
2tablespoons dark rum
1cup coconut- or lime-flavored low-fat sorbet
2tablespoons chopped macadamia nuts
Freshly grated nutmeg (optional)
Melt butter in a large nonstick skillet over medium-high heat; stir in brown sugar and nutmeg. Cook 11/2 minutes or until bubbly; stir in mango and pineapple. Cook, stirring constantly, 2 minutes or until fruit begins to release juices and sugar dissolves. Remove pan from heat. Pour rum into one side of pan. Ignite with a long match; let flames die down. Return pan to heat, and cook 1 minute or until sauce is smooth.
Place fruit mixture in each of 4 shallow bowls; top each serving with sorbet and macadamia nuts. Sprinkle with freshly grated nutmeg, if desired.
SERVING SIZE: 1/2 cup fruit mixture, 1/4 cup sorbet, and 11/2 teaspoons nuts
CALORIES 287; FAT 10.2g (sat 5.4g, mono 3.7g, poly 0.3g); PROTEIN 1g; CARB 47g; FIBER 2g; SUGARS 38g (est. added sugars 22g); CHOL 18mg; IRON 0mg; SODIUM 12mg; CALC 41mg
SUPER GREEN MACHINE
Kale is a superfood that doesn’t always taste so super when raw. Masking it with pineapple, banana, and the bite of fresh ginger gives you all the benefits without the bitterness.
SERVES 2 • HANDS-ON TIME: 5 MIN. • TOTAL TIME: 5 MIN.
1cup coconut water
1cup (3/4-inch) chunks fresh pineapple
1tablespoon fresh lime juice
1cup baby kale leaves (11/2 ounces)
1/2teaspoon grated peeled fresh ginger
1/2cup ice cubes
1(5-ounce) peeled banana, frozen and broken into 4 pieces
Place ingredients in the order given in a blender; process until smooth, scraping sides as necessary and adding additional ice until desired consistency.
SERVING SIZE: 11/2 cups
CALORIES 131; FAT 0.5g (sat 0.1g, mono 0g, poly 0.1g); PROTEIN 2g; CARB 34g; FIBER 3g; SUGARS 20g (est. added sugars 0g); CHOL 0mg; IRON 1mg; SODIUM 40mg; CALC 53mg
Fast Freeze
Bananas brown quickly, so freeze ripe ones you can’t use immediately for future smoothies. Just place them in a zip-top plastic bag in the freezer, and whip them out when you’re ready to use.
SEXY ELVIS
Full of the King’s favorites, this smoothie is packed with potassium and protein. Use powdered peanut butter for the same flavor and consistency as regular peanut butter without the calories.
SERVES 2 • HANDS-ON TIME: 5 MIN. • TOTAL TIME: 5 MIN.
1/2cup dark chocolate–flavored almond milk
1/2cup plain fat-free yogurt
2tablespoons chocolate powdered peanut butter (such as PB2)
1/2cup ice cubes
1(5-ounce) peeled banana, frozen and broken into 4 pieces
Place all ingredients in the order given in a blender; pulse until banana and ice cubes are chopped. Process until smooth, scraping sides as necessary.
SERVING SIZE: 1 cup
CALORIES 136; FAT 1.4g (sat 0.1g, mono 0.7g, poly 0.3g); PROTEIN 6g; CARB 29g; FIBER 3g; SUGARS 18g (est. added sugars 2g); CHOL 1mg; IRON 1mg; SODIUM 129mg; CALC 196mg
CARROT CAKE SMOOTHIE
It’s genius: Carrot cake in a cup curbs the craving for—and cuts the calories of—the original without all the flour and sugar.
SERVES 2 • HANDS-ON TIME: 5 MIN. • TOTAL TIME: 5 MIN.
2/3cup bottled carrot juice (such as Bolthouse Farms)
1/2cup vanilla low-fat frozen yogurt
3/4cup ice cubes
3tablespoons unsalted creamy almond butter
1/4teaspoon ground cinnamon
1/4cup coarsely crushed gingersnap crumbs
Place all ingredients except cookies in a blender; process until smooth and creamy. Pour mixture into each of 2 glasses. Sprinkle each serving with 2 tablespoons cookie crumbs.
SERVING SIZE: 3/4 cup and 2 tablespoons cookie crumbs
CALORIES 302; FAT 16.2g (sat 2.4g, mono 8.6g, poly 3.4g); PROTEIN 10g; CARB 31g; FIBER 3g; SUGARS 14g (est. added sugars 7g); CHOL 33mg; IRON 1mg; SODIUM 122mg; CALC 229mg