On the South Beach Diet, desserts are not off-limits. In fact, they can be enjoyed in moderation on all phases. The sweets in this chapter are sure to satisfy. On Phase 1, the rich-tasting Iced Vanilla Coffee Milk will help you cool down on a hot day. And Creamy Lemon-Vanilla Ricotta Soufflés make an elegant choice for guests, yet they are easy enough for a more casual meal.
With fruit aplenty in the summer months, you’ll find that a healthy dessert can actually help you meet your daily nutritional goals. Fruit is an excellent source of fiber, vitamins, and minerals—especially in its whole form. And when fruit is picked at the height of the season, its natural sugars allow you to use less sweetener than you would in many other desserts, and often none at all.
The treats described in the pages ahead include cherries coated with dark chocolate and rolled into decadent truff les, berries baked with a crisp topping, a velvety tiramisu, and much, much more.
PREP TIME: 20 minutes COOK TIME: 20 minutes COOL TIME: 30 minutes
A favorite Italian dessert, tiramisu (meaning “pick-me-up,” in reference to the espresso and cocoa it includes) makes a light yet rich finish for summer supper.
| 6 | large egg whites |
| 1/2 | teaspoon cream of tartar |
| 1/8 | teaspoon salt |
| 3/4 | teaspoon vanilla extract |
| 1/3 | cup plus 2 teaspoons granular sugar substitute |
| 6 | tablespoons whole-grain pastry flour |
| 1/2 | cup part-skim ricotta cheese |
| 1/2 | cup fat-free or light whipped topping |
| 1/4 | cup strongly brewed decaffeinated espresso |
| 1/2 | teaspoon unsweetened cocoa powder |
Mint sprigs for garnish (optional) |
Heat the oven to 350°F. Lightly coat an 8- by 8-inch baking pan with cooking spray.
In a large bowl, with an electric mixer at high speed, beat egg whites, cream of tartar, and salt until soft peaks form, about 5 minutes. Add 1/2 teaspoon of the vanilla and beat to combine. Add 1/3 cup of the sugar substitute and beat until stiff peaks form. Sift 2 tablespoons of the flour over beaten egg whites and gently fold to incorporate. Repeat twice with remaining flour until all of the flour is incorporated.
Pour batter into the pan and gently smooth the top. Bake, turning once halfway through, until cake is golden and a tester inserted into the center comes out clean, about 20 minutes. Cool completely.
In a small bowl, combine ricotta, whipped topping, remaining 2 teaspoons sugar substitute, and remaining 1/4 teaspoon vanilla. Cut cake in half vertically down the middle to make two 4-by 8-inch pieces. Place the halves on a flat work surface. Drizzle 2 tablespoons of espresso onto each half. Spread half of the ricotta mixture onto one of the halves and dust with half of the cocoa powder. Top with remaining cake half; spread the top with remaining ricotta mixture and dust with remaining cocoa powder. Using a serrated knife, gently cut cake crosswise into 4 slices and serve with mint leaves for garnish, if using.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 130 calories, 2.5 g fat, 1.5 g saturated fat, 10 g protein, 13 g carbohydrate, 0 g fiber, 200 mg sodium
PREP TIME: 15 minutes COOK TIME: 15 minutes
These beautifully puffed sweets are an elegant twist on our classic Phase 1 ricotta crème and are just as easy to make. Measure out the ingredients ahead of time, then prepare and bake the soufflés right before serving.
| 1 | cup part-skim ricotta cheese |
| 2 | large eggs, separated |
| 3 | tablespoons granular sugar substitute |
| 2 | teaspoons grated lemon zest |
| 1/2 | teaspoon lemon extract |
| 1/2 | teaspoon vanilla extract |
Pinch salt |
Preheat the oven to 375°F. Lightly coat 4 (4-ounce) ramekins with cooking spray.
In a large bowl, whisk ricotta, egg yolks, 1 tablespoon of the sugar substitute, lemon zest, lemon extract, and vanilla until combined.
In another large bowl, with an electric mixer at high speed, beat egg whites and salt until soft peaks form, 2 to 3 minutes. Add remaining 2 tablespoons sugar substitute and continue beating until stiff peaks form. Gently fold a third of the egg whites into ricotta mixture until combined. Repeat with remaining egg whites.
Spoon ricotta mixture into prepared ramekins and bake until soufflés have risen and are set and lightly browned, about 15 minutes. Serve immediately.
Makes 4 ( 1/2-cup) servings
NUTRITION AT A GLANCE
Per serving: 130 calories, 7 g fat, 4 g saturated fat, 10 g protein, 5 g carbohydrate, 0 g fiber, 180 mg sodium
PREP TIME: 10 minutes COOK TIME: 10 minutes
This elegant yet undeniably simple dessert pairs sweet, juicy nectarines and plums with slightly salty, sharp blue cheese. The toasted hazelnuts add a pleasant crunch.
| 1/4 | cup chopped hazelnuts |
| 2 | medium nectarines, thinly sliced |
| 2 | medium plums, thinly sliced |
| 2 | ounces blue cheese, crumbled ( 1/4 cup) |
Heat the oven to 275°F. Spread hazelnuts on a baking sheet and toast, stirring once, until fragrant and golden, about 10 minutes. Transfer to a plate to cool.
Divide the nectarine and plum slices among 4 dessert plates, alternating slices in a fan shape. Sprinkle fruit evenly with blue cheese and hazelnuts. Serve at room temperature.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 150 calories, 9 g fat, 3 g saturated fat, 5 g protein, 14 g carbohydrate, 2 g fiber, 200 mg sodium
PREP TIME: 40 minutes COOK TIME: 5 minutes CHILL TIME: 10 minutes
These decadent confections can be made with unsweetened frozen cherries in place of fresh when cherry season starts to wane. Just defrost, drain, and gently blot them dry before using. If you’re making the truffles ahead of time, lightly re-dust them with cocoa powder just before serving.
| 8 | ounces bittersweet chocolate (preferably 70 percent or higher cocoa), finely chopped |
| 1/3 | cup fat-free half-and-half |
| 4 | ounces cherries, pitted and finely chopped (about 1 cup) |
Pinch salt |
|
| 2 | tablespoons unsweetened cocoa powder |
Place chocolate in a heatproof medium bowl. In a small saucepan, heat halfand-half over medium heat. When it comes to a simmer, add cherries and return to a simmer. Remove from the heat and pour mixture over chocolate. Add salt and stir until chocolate is melted.
Place the bowl in the freezer until chocolate is set, about 10 minutes, removing the bowl and stirring every 2 minutes. Chocolate is ready to roll into truffles when it no longer has a pudding-like consistency and starts to harden.
Scoop out 2 teaspoons of the chocolate mixture and roll with moistened palms to form a small ball. Repeat with remaining chocolate to make 32 balls (you will need to moisten your hands more than once). If chocolate is soft, place balls in the refrigerator for 10 minutes to firm.
Place cocoa powder in a shallow dish. Roll balls in cocoa powder to coat, then roll between dry palms so that cocoa powder adheres to truffles. Serve immediately or refrigerate in an airtight container for up to 1 week.
Makes 16 (2-piece) servings
NUTRITION AT A GLANCE
Per serving: 80 calories, 6 g fat, 3 g saturated fat, 1 g protein, 9 g carbohydrate, 1 g fiber, 25 mg sodium
PREP TIME: 15 minutes COOK TIME: 15 minutes
Aptly named, star anise is a star-shaped spice with a light anise flavor; it is commonly used in Chinese cuisine. The whole spice can be ground using a spice grinder or coffee mill; if you use a coffee mill, simply clean it by grinding a few cubes of bread before and after grinding the anise. You can also purchase preground star anise.
| 16 | medium strawberries |
| 1/2 | medium mango, peeled and cut into 8 cubes |
| 1/2 | cup water |
| 1/4 | cup granular sugar substitute |
| 2 | star anise, ground ( 1/2 teaspoon) |
| Special equipment | |
| 8 | (6-inch) skewers |
Thread 2 strawberries and 1 mango cube onto each skewer. Lightly coat a grill or grill pan with cooking spray and heat to medium.
In a small saucepan, combine water, sugar substitute, and star anise; bring to a simmer and cook until thickened to a syrupy consistency, 5 to 7 minutes.
Brush fruit with syrup and grill, turning occasionally, until fruit is lightly browned and starting to soften, about 5 minutes. Serve warm.
Makes 4 (2-skewer) servings
NUTRITION AT A GLANCE
Per serving: 50 calories, 0 g fat, 0 g saturated fat, 1 g protein, 13 g carbohydrate, 2 g fiber, 0 mg sodium
PHASE 1
PREP TIME: 15 minutes
Whipped topping turns this Phase 1 coffee milk into a satisfying, rich-tasting dessert. The cinnamon stick stirrer adds a light spiced flavor. You can also sprinkle some ground cinnamon on top, if you like.
| 3 | cups strongly brewed decaffeinated coffee, chilled |
| 1 | cup fat-free or 1% milk |
| 2 | teaspoons vanilla extract |
| 2 | teaspoons granular sugar substitute Ice cubes |
| 1/2 | cup fat-free or light whipped topping Pinch ground cinnamon for garnish (optional) |
| 4 | cinnamon sticks for garnish (optional) |
In a pitcher, combine coffee, milk, vanilla, and sugar substitute; stir well. Fill 4 (10-ounce) glasses with ice. Pour coffee mixture over ice. Spoon 2 tablespoons of the whipped topping into each glass. Stir gently so that some topping mixes with coffee and some remains at the top of the glass. Garnish each with a pinch of ground cinnamon and a cinnamon stick, if using.
Makes 4 (1-cup) servings
NUTRITION AT A GLANCE
Per serving: 50 calories, 0 g fat, 0 g saturated fat, 2 g protein, 6 g carbohydrate, 0 g fiber, 45 mg sodium
PREP TIME: 10 minutes COOK TIME: 5 minutes CHILL TIME: 2 hours
Vibrant in color and packed with fiber and antioxidants, raspberries are delicious in these refreshing, fruity ices. Use less sugar substitute if you like a more tart dessert.
| 11/2 | cups water |
| 1/2 | cup granular sugar substitute |
| 2 | pints raspberries |
| 2 | teaspoons grated lemon zest |
Pinch salt |
|
Mint sprigs for garnish (optional) |
|
| Special equipment | |
| 2 | standard ice cube trays |
In a small saucepan, bring water and sugar substitute to a boil; turn off the heat. Add raspberries and mash with a fork, leaving small chunks of fruit. Stir in lemon zest and salt. Pour mixture into ice cube trays and freeze until nearly frozen, about 2 hours.
Transfer raspberry cubes to a blender or food processor and pulse briefly (do not overmix or you will have a liquid drink). If the mixture starts to melt before serving, place in a bowl in the freezer and stir frequently until it reaches the desired consistency. Serve immediately, garnished with mint sprigs if desired.
Makes 4 ( 1/2-cup) servings
NUTRITION AT A GLANCE
Per serving: 80 calories, 1 g fat, 0 g saturated fat, 1 g protein, 18 g carbohydrate, 8 g fiber, 75 mg sodium
PREP TIME: 10 minutes CHILL TIME: 4 hours
Pairing fresh basil with fruit makes a delicious and sophisticated hot-weather dessert. The herb is optional—kids will probably prefer their pops without. This recipe doubles easily, so you can have plenty on hand for those sweltering days.
| 4 | medium peaches, peeled and cubed |
| 1/2 | cup water |
| 2 | tablespoons granular sugar substitute |
| 1 | cup nonfat or low-fat plain yogurt |
| 2 | tablespoons chopped fresh basil (optional) |
| Special equipment | |
| 12 | (3-ounce) paper cups |
| 12 | wooden sticks for pops |
In a blender, purée peaches and water until smooth. Add sugar substitute, yogurt, and basil, if using, and blend until combined.
Divide mixture evenly among the paper cups and insert a wooden stick into the center of each. Place pops in the freezer for 4 hours or overnight. When ready to serve, peel off paper cups.
Makes 12 servings
NUTRITION AT A GLANCE
Per serving: 20 calories, 0 g fat, 0 g saturated fat, 1 g protein, 5 g carbohydrate, 0 g fiber, 10 mg sodium
PREP TIME: 10 minutes COOK TIME: 5 minutes COOL TIME: 5 minutes
These pretty summer tartlets can easily be prepared ahead. The filling can be made up to 12 hours in advance and kept covered in the refrigerator, and the tarts can be filled up to 1 hour before serving. Look for mini phyllo tart shells in your supermarket’s freezer section; they defrost in just 10 minutes. For easier cleanup, line the baking sheet with parchment.
| 12 | frozen mini phyllo tart shells, defrosted |
| 15 | blackberries |
| 3/4 | cup fat-free or light whipped topping |
| 1 | teaspoon fresh lemon juice |
| 1/4 | teaspoon vanilla extract |
Heat the oven to 350°F. Arrange tart shells on a baking sheet and bake until crisp, 3 to 5 minutes. Allow to cool before filling, about 5 minutes.
Set aside 12 blackberries for topping the tarts. Place remaining blackberries in a small bowl and mash with a fork. Add whipped topping and stir to combine. Stir in lemon juice and vanilla.
Spoon 1 tablespoon of the whipped topping mixture into each tart shell. Top each tart with a blackberry and serve.
Makes 4 (3-piece) servings
NUTRITION AT A GLANCE
Per serving: 100 calories, 3 g fat, 0 g saturated fat, 2 g protein, 13 g carbohydrate, 2 g fiber, 30 mg sodium
PREP TIME: 20 minutes COOK TIME: 10 minutes
Floating island (or île flottante) is a French dessert made up of a light meringue “island” floating on a sea of sweet sauce. Red and golden raspberries and tiny cantaloupe balls make a dramatic visual presentation (use just red berries if you can’t find golden). When baking the meringues, be sure to use nonstick foil or parchment—or lightly coat regular foil with nonstick spray—to ensure that the meringues will not stick.
| 1/2 | cup unsweetened shredded coconut |
| 2 | cups cantaloupe cubes plus 1/2 cup tiny cantaloupe balls (about 21/2-pound melon) |
| 2 | small bananas, sliced |
| 1 | cup nonfat or low-fat plain yogurt |
| 3 | large egg whites |
Pinch salt |
|
| 1/2 | cup granular sugar substitute |
| 1/2 | cup red raspberries |
| 1/2 | cup golden raspberries |
Heat the oven to 275°F. Spread coconut on a baking sheet and toast until golden, 4 to 5 minutes. Transfer to a plate to cool.
Line another baking sheet with parchment paper or nonstick foil and increase the oven temperature to 450°F. In a blender, purée cubed cantaloupe, bananas, and yogurt until smooth; set aside.
In a large bowl, with an electric mixer at high speed, beat egg whites and salt until soft peaks form, 2 to 3 minutes. Add sugar substitute and continue beating until stiff peaks form; fold in coconut. Spoon egg white mixture into 4 mounds on baking sheet. Bake until lightly golden, about 5 minutes. Meringues should be slightly crisp and very lightly browned on the outside.
Divide reserved fruit purée among 4 shallow bowls. Using a spatula, transfer a meringue to the center of each bowl. Arrange a few cantaloupe balls and some raspberries decoratively around each meringue and serve.
Makes 4 servings
NUTRITION AT A GLANCE
Per serving: 200 calories, 7 g fat, 5 g saturated fat, 8 g protein, 33 g carbohydrate, 6 g fiber, 170 mg sodium
PREP TIME: 10 minutes COOK TIME: 35 minutes
This warm baked fruit dessert topped with fresh ricotta requires little effort. It’s the perfect treat for the Fourth of July, with colors that aptly suit America’s birthday bash theme.
| 1/4 | cup whole almonds plus 2 tablespoons sliced almonds |
| 1/4 | teaspoon ground cinnamon |
| 1/4 | teaspoon freshly ground nutmeg |
| 1 | tablespoon trans-fat-free margarine |
| 2 | cups sliced strawberries |
| 1 | cup blueberries |
| 1 | tablespoon granular sugar substitute |
| 6 | tablespoons part-skim ricotta cheese |
Preheat the oven to 350°F.
In a blender or spice grinder, grind whole almonds until finely ground. In a small bowl, combine ground almonds, cinnamon, and nutmeg. Add margarine and stir to combine.
Lightly coat an 8- by 8-inch baking dish with cooking spray. Place strawberries, blueberries, and sugar substitute in the dish; toss to combine. Dot with ground nut mixture (it will not cover entire surface) and then sprinkle with sliced almonds.
Bake for 35 minutes, or until topping is golden and fruit is hot. Divide fruit among 6 dessert bowls and top each serving with 1 tablespoon of ricotta.
Makes 6 (generous 1/2-cup) servings
NUTRITION AT A GLANCE
Per serving: 100 calories, 6 g fat, 1.5 g saturated fat, 4 g protein, 10 g carbohydrate, 3 g fiber, 35 mg sodium
PREP TIME: 15 minutes COOK TIME: 10 minutes
Making this dessert in parfait glasses or beautiful dessert bowls adds to the fun, especially for kids, because you can see all the tasty layers you’re about to enjoy.
| 1/4 | cup slivered almonds |
| 2/3 | cup part-skim ricotta cheese |
| 2/3 | cup low-fat or nonfat plain yogurt |
| 2 | tablespoons granular sugar substitute |
| 3 | medium peaches, cubed (2 cups) |
Ground cinnamon |
Heat the oven to 275°F. Spread almonds on a baking sheet and toast, stirring occasionally, until fragrant and golden, about 10 minutes. Transfer to a plate to cool.
In a blender or food processor, combine ricotta, yogurt, and sugar substitute and process until smooth. Spoon 1/4 cup of the peaches into each of 4 parfait glasses or dessert dishes. Spoon 2 tablespoons of the ricotta mixture over the peaches. Sprinkle with a pinch of cinnamon and 1/2 tablespoon of the almonds. Top evenly with remaining peaches, remaining ricotta mixture, a pinch of cinnamon, and remaining almonds.
Makes 4 (1-cup) servings
NUTRITION AT A GLANCE
Per serving: 160 calories, 8 g fat, 2.5 g saturated fat, 9 g protein, 15 g carbohydrate, 2 g fiber, 80 mg sodium
PREP TIME: 15 minutes
There’s nothing like a bowl of fresh, juicy peaches and plump berries to make summer feel like it could last forever. These seasonal fruits provide a nice dose of fiber as well as vitamin C and other antioxidants.
| 2 | medium peaches, cubed |
| 2/3 | cup blueberries |
| 5 | medium strawberries, sliced |
| 2 | teaspoons fresh lemon juice |
| 1 | teaspoon granular sugar substitute |
| 1 | tablespoon sliced fresh mint |
In a large bowl, gently combine peaches, blueberries, and strawberries. Add lemon juice and sugar substitute; toss gently. Divide fruit among 4 bowls, sprinkle with mint, and serve.
Makes 4 ( 3/4-cup) servings
NUTRITION AT A GLANCE
Per serving: 45 calories, 0 g fat, 0 g saturated fat, 1 g protein, 11 g carbohydrate, 2 g fiber, 0 mg sodium
PREP TIME: 5 minutes COOK TIME: 10 minutes
Warm and creamy, this quick-cooking plum-y pudding is a great dessert for cooler summer eves. Since plums are available from May through October and come in an amazingly diverse range of types, you can enjoy this recipe several times throughout the season, with countless flavor variations. Red-skinned sweet Casselmans, tart Damsons, yellow-fleshed Greengages, and even hybrids like the pluot (plum-apricot) are just a few of the many delicious plums you may find.
| 1 | tablespoon slivered almonds |
| 2 | cups cooked whole-grain brown rice |
| 11/4 | cups fat-free half-and-half |
| 1 | tablespoon plus |
| 1 | teaspoon granular sugar substitute |
| 1 | teaspoon vanilla extract |
| 2 | small plums, thinly sliced |
| 1 | teaspoon ground cinnamon |
Heat the oven to 275°F. Spread almonds on a baking sheet and toast, stirring once, until fragrant and golden, about 7 minutes. Transfer to a plate to cool.
While almonds are toasting, in a medium saucepan bring rice, half-and-half, sugar substitute, and vanilla to a simmer over medium heat, stirring occasionally. Add plums and cinnamon; cook until liquid is absorbed and plums are softened, about 8 minutes. Transfer pudding to 4 dessert bowls, sprinkle evenly with almonds, and serve hot.
Makes 4 ( 2/3-cup) servings
NUTRITION AT A GLANCE
Per serving: 210 calories, 3 g fat, 0.5 g saturated fat, 6 g protein, 39 g carbohydrate, 3 g fiber, 115 mg sodium
