Frozen Yogurt with Berry Sauce
Light and Sweet Strawberry Pie
Brazilian-Style Passion Fruit Pudding
Floats are fun desserts. You could use this cold coffee mixture over any flavor of frozen yogurt or sorbet.
Low-calorie, Low-fat, Vegetarian
INGREDIENTS | SERVES 2
1 tablespoon brown sugar
½ cup cold brewed coffee
1 teaspoon orgeat (almond) syrup or vanilla
¼ cup ice cubes
1 cup 1% milk
½ cup chocolate low-fat frozen yogurt
1. In a small bowl, combine sugar and coffee; stir until dissolved. Add orgeat, stirring to mix well. Add ice cubes and milk and stir well; let stand for 5 minutes. Remove ice cubes.
2. Divide milk mixture between two parfait glasses and top with the frozen yogurt. Serve immediately.
PER SERVING Calories: 174 | Fat: 3 g | Protein: 7 g | Sodium: 128 mg | Carbohydrates: 58 g | Fiber: 0 g
Ricotta cheese is a grainy, slightly sweet fresh cheese that is delicious in both savory and sweet dishes.
Vegetarian, Low-calorie, Low-fat, Low-carb
ingredients | SERVES 1
¼ cup fat-free ricotta cheese
½ teaspoon vanilla extract
1 teaspoon Splenda
Forget the Ice Cream!
Instead of crawling into bed with a big bowl of ice cream, try this. It’s sweet and creamy like ice cream, but it’s far lower in calories and the high protein content will actually fill you up! Add some fresh fruit if you’d like some variety.
Combine ingredients in a bowl, stir well, and enjoy!
PER SERVING Calories: 51 | Fat: 0 g | Protein: 9 g | Sodium: 120 mg | Carbohydrates: 4 g | Fiber: 0 g
This simple recipe is very flexible. Cream cheese, ricotta cheese, or even ice cream can all be used in place of the yogurt. Feel free to substitute seasonal fresh fruit for the blueberries.
Vegetarian, Low-calorie, Low-fat
ingredients | SERVES 6–8
1 cup sliced banana
1 cup fresh blueberries
1 cup plain or vanilla-flavored yogurt
1 tablespoon lime juice
¼ cup sweetened coconut flakes
Divide the sliced banana among 4 wine or parfait glasses, then the blueberries, and finally the yogurt. Drizzle with the lime juice and sprinkle the coconut flakes over the top. Chill in the refrigerator, and serve.
PER SERVING Calories: 121 | Fat: 2 g | Protein: 2 g | Sodium: 24 g | Carbohydrates: 16 g | Fiber: 1.5 g
Egg white helps hold together the crumbs and reduces the fat in this crisp and crunchy pie crust.
Low-calorie
INGREDIENTS | SERVES 8
9 double low-fat graham crackers
2 tablespoons finely chopped walnuts
2 tablespoons brown sugar
2 tablespoons butter, melted
1 egg white, slightly beaten
1. Preheat oven to 375°F. Crush graham crackers until very fine crumbs form. In a medium bowl, combine with walnuts and brown sugar; toss to mix well.
2. Add melted butter and egg white; mix well with a fork until well blended. Press mixture onto bottom and up sides of 9” pie plate.
3. Bake pie crust for 8 to 10 minutes or until set. Cool completely on wire rack before filling.
Per Serving Calories: 119 | Fat: 4 g | Protein: 2 g | Sodium:
125 mg | Carbohydrates: 48 g | Fiber: 1 g
This almost-instant dessert can be served as is or topped with a dessert sauce.
Vegetarian, Low-calorie, Low-fat
INGREDIENTS | SERVES 4
2 cups frozen blueberries
1 cup frozen raspberries
¾ cup low-fat buttermilk, divided
2 tablespoons honey Pinch salt
1 teaspoon vanilla
Sweeten the Pot with Honey
Even if you’re used to desserts and drinks made with refined sugar, don’t be afraid to give honey-sweetened options a try. Honey is a natural sweetener, so it isn’t typically processed and refined the way white and brown sugars are. Look for all-natural, organic varieties of honey in your local natural foods store.
1. In a food processor, combine frozen berries with cup buttermilk; process until berries are chopped.
2. Continue processing, adding remaining ¼ cup buttermilk, honey, salt, and vanilla. Uncover and stir, then process again until mixture is smooth and has the texture of frozen custard. Don’t overprocess. Serve immediately.
PER SERVING Calories: 66 | Fat: 1 g | Protein: 2 g | Sodium: 33 mg | Carbohydrates: 20 g | Fiber: 2.3 g
This beautiful dessert can be made any time of year. It’s nice to serve in the winter, when fresh fruits are more expensive and of lesser quality.
Vegetarian, Low-calorie, Low-fat
INGREDIENTS | SERVES 4
1 (10-ounce) package frozen strawberries, thawed
1 teaspoon vanilla
½ cup raspberries
1 tablespoon lemon juice
1 pint low-fat frozen vanilla yogurt
Berry Combinations
Use your imagination when making sauces with fresh or frozen berries. Blackberries and raspberries are delicious together, as are boysenberries and blueberries. Use this basic formula to make the sauce. The sauce can be frozen after it is made; freeze in pint containers for up to 3 months. To thaw, let stand in refrigerator overnight.
1. In a blender or food processor, combine strawberries, vanilla, raspberries, and lemon juice; blend or process until smooth.
2. Spoon yogurt into 4 dessert dishes and top with strawberry sauce. Sauce can be stored, covered, in refrigerator up to 4 days. Use for other things, like topping cake or other fruits.
PER SERVING Calories: 187 | Fat: 2 g | Protein: 7 g | Sodium: 69 mg | Carbohydrates: 34 g | Fiber: 3 g
This recipe may not sound like much, but it can be the perfect finish after a hearty meal when all you want is something small and sweet.
Vegetarian, Low-calorie, Low-fat
INGREDIENTS | SERVES 6
2 tablespoons lemon juice
6 pears, peeled
4 tablespoons sugar
3 cups nonfat frozen yogurt
Baked Fruit
Baked fruit is a simple and nutritious low-fat dessert. You can make this dessert using other fruits like peaches or apples. The peaches would bake for about 15 minutes, and apples for about 40 to 50 minutes. Also think about adding some spices to the sugar glaze; cinnamon, cardamom, and nutmeg are delicious.
1. Preheat oven to 375°F. Place lemon juice in a 2-quart baking dish and add just enough water to cover the bottom. Cut pears in half, remove cores, and place pears in baking dish, cut-side down. Cover and bake until pears are tender when pierced with a knife, 20 to 25 minutes.
2. Remove from oven and sprinkle each pear with 2 teaspoons sugar. Bake, uncovered, for 10 minutes longer to glaze. Serve warm or chilled with frozen yogurt.
PER SERVING Calories: 143 | Fat: 0 g | Protein: 5 g | Sodium: 1 mg | Carbohydrates: 27 g | Fiber: 3 g
You can drizzle honey over each slice of cake to add some scrumptious sweetness.
Low-fat, Low-calorie
INGREDIENTS | SERVES 16
1 (18-ounce) box yellow cake mix
½ cup chopped walnuts
1 cup fat-free milk
1 cup mashed bananas
1 cup Egg Beaters
1 tablespoon olive oil
Don’t Throw Away Brown Bananas
Overripe bananas work best for this recipe because they are easier to mash. If you have way too many overripe bananas, refrigerate them to keep the flesh firm and use them in banana baking recipes. They also make fantastic additions to any shake or smoothie.
1. Preheat oven to 350°F.
2. Lightly spray a 9” × 13” cooking pan and set aside.
3. In a large mixing bowl, combine the cake mix and walnuts.
4. Add the milk, bananas, Egg Beaters, and oil, and mix well.
5. Spread batter into baking pan.
6. Bake for 30 minutes or until browned on top.
PER SERVING Calories: 199 | Fat: 4 g | Protein: 4 g | Sodium: 120 mg | Carbohydrates: 30 g | Fiber: 3 g
The only thing missing from unsweetened applesauce is several scoops of sugar. The flavors are almost identical, so save the calories and always choose the unsweetened variety.
Low-calorie
INGREDIENTS | SERVES 9
¾ cup whole-wheat flour
¾ cup all-purpose flour
1 teaspoon baking powder
¼ teaspoon baking soda
¾ cup Splenda
⅛ teaspoon salt
⅔ cup dark chocolate chips
⅔ cup mashed ripe bananas
⅓ cup unsweetened applesauce
⅓ cup fat-free plain yogurt
½ cup Egg Beaters
1 teaspoon banana extract
1. Preheat oven to 350°F.
2. Combine flour, baking powder, baking soda, Splenda, salt, and chocolate chips in a large bowl and stir well. Add remaining ingredients; stir until smooth.
3. Pour batter into an 8” square pan. Bake for 30 minutes. Cool and cut into 9 squares.
PER SERVING Calories: 163 | Fat: 4 g | Protein: 5 g | Sodium: 146 mg | Carbohydrates: 33 g | Fiber: 3 g
Drizzle this cake with some purchased caramel ice cream topping for a decadent dessert with a minimal amount of calories!
Low-calorie
INGREDIENTS | SERVES 16
1 cup sour cream
½ cup sugar
½ cup brown sugar
2 eggs
2 teaspoons vanilla
1¾ cups flour
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
¼ teaspoon ground nutmeg
Mmm … Caramel
Caramel is created when sugar is melted. When sugar is melted and reaches 338°F, the molecules in the sugar begin to break down and recombine to form other compounds. These new compounds create the color and complex, rich flavor of caramel. Brown sugar does not break down into caramel; it’s regular granulated sugar combined with molasses.
1. Preheat oven to 350°F. Grease 9” × 13” pan with unsalted butter and set aside.
2. In a large bowl, combine sour cream and sugar; beat well. Add brown sugar and beat. Add eggs, one at a time, beating well after each addition. Stir in vanilla.
3. Sift flour with baking powder, baking soda, salt, and nutmeg. Stir into sour cream mixture and beat at medium speed for 1 minute. Pour into prepared pan.
4. Bake for 25 to 35 minutes or until cake pulls away from sides of pan and top springs back when lightly touched in center. Cool completely on wire rack; store covered at room temperature.
PER SERVING Calories: 140 | Fat: 4 g | Protein: 3 g | Sodium: 125 mg | Carbohydrates: 24 g | Fiber: 2 g
This light and airy dessert is delicious when strawberries are in season. Garnish with a few whole berries.
Low-calorie
INGREDIENTS | SERVES 8
1 Homemade Graham Cracker Crust (page 165)
2 pasteurized egg whites
⅛ teaspoon cream of tartar
¼ teaspoon lemon juice
⅓ cup sugar
1½ cups sliced strawberries
Egg White Foams
Egg white foams are created when air is beaten into egg whites. You’ll have a higher foam if you let the egg white stand at room temperature for about 20 minutes before you start beating. Cream of tartar and lemon juice help stabilize the foam by adding acid to the protein web of the foam.
1. Bake and cool the pie crust; set aside. In a large bowl, combine egg white with cream of tartar and lemon juice. Beat until foamy, then add the sugar and strawberries. Continue to beat until the mixture holds soft peaks, about 10 to 12 minutes.
2. Spoon into pie crust and chill thoroughly before serving. Pie can also be frozen; let stand at room temperature for 15 minutes before slicing.
PER SERVING Calories: 250 | Fat: 5 g | Protein: 2 g | Sodium: 156 mg | Carbohydrates: 48 g | Fiber: 3 g
Premade graham cracker crusts are sold at most grocery stores and make piemaking much more doable.
ingredients | SERVES 8
½ cup Egg Beaters
½ cup Key lime juice
1 (14-ounce) can fat-free condensed milk
4 egg whites
½ teaspoon cream of tartar
½ cup Splenda
1 prepared graham cracker crust
What’s a Key Lime?
Key limes are a unique breed of limes often as small as a ping-pong ball or as large as a golf ball. They are also incredibly aromatic, which makes them a delight in the kitchen. Key limes are not indigenous to the Florida Keys, but they’ve earned their resident status.
1. Preheat oven to 350°F.
2. In a medium mixing bowl, mix Egg Beaters, Key lime juice, and fat-free condensed milk for filling.
3. In a small mixing bowl, beat egg whites and cream of tartar until peaks form. Slowly beat in Splenda until stiff but not dry to form the meringue.
4. Fold ¼ of the meringue into pie filling. Pour into pie shell. Spread remaining meringue on top of pie, extending to the edge of the shell.
5. Bake for 12 to 15 minutes or until golden brown. Cool and chill well before serving.
PER SERVING Calories: 307 | Fat: 7 g | Protein: 8 g | Sodium: 270 mg | Carbohydrates: 55 g | Fiber: 1 g
This crunchy and creamy bar cookie is really delicious, and only ⅓ of its calories come from fat!
Low-calorie
INGREDIENTS | MAKES 36 SQUARES
5 tablespoons butter, softened
⅓ cup reduced-fat peanut butter
⅓ egg
1 egg white
1 cup brown sugar
1 cup flour
¼ cup crisp peanut butter-flavored cereal squares, finely crushed
1 cup quick-cooking oatmeal
¼ teaspoon salt
½ teaspoon baking soda
1 (13-ounce) can nonfat sweetened condensed milk
2 cups semisweet chocolate chips
1. Preheat oven to 350°F. Spray a 9” × 13”-baking pan with nonstick cooking spray containing flour; set aside.
2. In a large bowl combine butter, peanut butter, egg, and egg white; beat until combined. Add brown sugar and beat until smooth. Stir in flour, finely crushed cereal, oatmeal, salt, and baking soda and mix until crumbly. Press half into prepared pan.
3. In a medium microwave-safe bowl, combine sweetened condensed milk and 1½ cups chocolate chips; microwave on 50 percent power for 2 minutes, then remove and stir until smooth. Spoon evenly over the crumbs in pan.
4. Top with remaining ½ cup chocolate chips, then remaining crumbs; press down lightly. Bake for 20 to 25 minutes or until bars are set. Cool completely, then cut into squares to serve.
PER SERVING Calories: 190 | Fat: 6 g | Protein: 5 g | Sodium: 61 mg | Carbohydrates: 39 g | Fiber: 2 g
For best results, chill the coconut milk before use, and then use only the thickened top cream—do not include the thin coconut water at the bottom of the can. The acidic quality of the fruit thickens the mixture until it becomes firm.
Vegetarian
ingredients | SERVES 6
1 (14-ounce) can coconut milk, well chilled
1 (14-ounce) can sweetened condensed milk
1 (16.8-ounce) bottle passion fruit concentrate
2 cups cubed pound cake
1 cup toasted shredded coconut
Fresh fruits such as cut-up strawberries or blueberries as garnish
What Is Passion Fruit?
A tropical fruit native to Brazil, passion fruit has a subtle sweetness and perfume that only enhances its appeal. Its nectar is often blended into a fruit drink and a passion fruit concentrate, which you need for this recipe, is readily available at Hispanic markets. You may also find a frozen concentrate, but it does not produce the same results.
1. Carefully scoop out the thick layer of coconut milk and put it into a bowl. Beat the milk until it thickens and resembles partially whipped heavy cream. Stir in the condensed milk. Fill the condensed milk can with the passion fruit concentrate and pour it into the mixing bowl. Stir well to combine the milks and juice.
2. Line the bottom of a 2-quart dessert bowl with the pound cake. Pour the passion fruit mixture over top and chill until firm. To serve, sprinkle the toasted coconut over the pudding, spoon the mixture into individual bowls, and garnish with fresh fruits as desired.
PER SERVING Calories: 680 | Fat: 32 g | Carbohydrates: 86 g | Protein: 12 g | Sodium: 270 mg | Fiber: 1 g
A lively ginger syrup adds a hint of the exotic to this old-fashioned favorite. To make the syrup, use about 2 fresh ginger thinly sliced and cooked with ½ cup brown sugar in 1 cup water. Boil this mixture for about 5 minutes, cool, and strain, discarding the ginger.
INGREDIENTS | SERVES 4
½ cup pearl tapioca soaked in
1 cup water for at least
12 hours
1 cup ginger syrup 1½ cups coconut milk
2 eggs, well beaten
6 coconut macaroons, crumbled
What Is Pearl Tapioca?
The old-fashioned tapioca pudding called for using the regular, not instant, pearl tapioca made from the starch of the cassava plant. Larger and harder than the instant tapioca pearls, these require soaking for at least 12 hours, but preferably for up to 24 hours. Otherwise, they never quite soften during cooking. Despite this advance planning, the pudding is really worth the effort.
1. Combine the tapioca, ginger syrup, and coconut milk and pour into a large saucepan. Beat in the eggs and heat over medium-low heat, stirring constantly as the mixture begins to thicken.
2. Meanwhile, sprinkle the crumbled macaroons into the bottom of a 1½-quart dessert dish.
3. When the tapioca pudding has thickened, spoon it into the dessert dish and completely chill until firm.
PER SERVING Calories: 520 | Fat: 25 g | Protein: 6 g | Sodium: 150 mg | Carbohydrates: 73 g | Fiber: 2 g
Garnish each serving with 1 or 2 extra banana slices and sprinkle with nutmeg if desired.
Vegetarian, Gluten-free
ingredients | SERVES 6–8
3 large bananas, mashed
2 cups whipping cream
3 tablespoons powdered sugar
2 tablespoons lemon juice
¼ teaspoon (or to taste) ground nutmeg
1 tablespoon rum, optional
Mousse Is a Must
Mousse is a form of creamy dessert typically made from egg and cream, usually in combination with other flavors such as chocolate or fruit. This recipe, which uses whipped cream, is a bit of a shortcut but no less delicious.
1. Purée the bananas in a blender. Whip the cream at medium-high speed until it forms high peaks. Add the powdered sugar and whip briefly until it forms soft peaks (the mixture should be light and fluffy).
2. Fold the whipped cream into the mashed banana. Carefully stir in the lemon juice, nutmeg, and rum, if using. Spoon into parfait glasses.
PER SERVING Calories: 292 | Fat: 22 g | Protein: 2 g | Sodium: 23 mg | Carbohydrates: 24 g | Fiber: 2.6 g
This delicious fruit compote is great on a chilly spring morning or a cool summer evening.
Vegan, Lactose-free, High-fiber, Gluten-free, Low-fat
INGREDIENTS | MAKES 2 CUPS
2 medium bananas
⅓ cup granulated sugar
1 cup water
1 teaspoon peeled and grated fresh ginger
¼ cup lemon juice 4 (5-inch) cinnamon sticks
3 cups dried tropical fruit
1. Peel and slice the bananas.
2. Cook the sugar and water in a saucepan over low heat, stirring to dissolve sugar. Add ginger, lemon juice, and cinnamon sticks. Increase heat to medium and bring to a boil. Reduce heat to low and simmer for 5 minutes. Add dried fruit and bananas. Return to a boil. Reduce heat to low, cover, and simmer until the dried fruit is tender. Remove the cinnamon sticks.
3. Let cool briefly and serve warm, or refrigerate overnight and serve cold.
PER SERVING Calories: 439 | Fat: 0.5 g | Protein: 1.7g | Sodium: 4 g | Carbohydrates: 88 g | Fiber: 5 g
Even though you’ll peel the apples in this recipe, the apple peel is full of fiber, so don’t throw it out. Instead, munch on it while the crumble is baking, or chop it up and throw it in a salad.
Low-calorie, Low-fat, High-fiber
INGREDIENTS | SERVES 4
2 cups green apples, peeled and chopped
2 cups strawberries, chopped
¼ cup Egg Beaters
1 mashed ripe banana
1 cup oatmeal
¼ cup Splenda brown sugar
½ teaspoon cinnamon Fat-free whipped cream to top
1. Combine apples and strawberries and pour into a baking dish. Combine other ingredients except whipped cream and pile on top of the fruit.
2. Bake at 350°F for 10 to 15 minutes, or until golden brown and bubbling. Top with a squirt of fat-free whipped cream.