DESSERTS
• Cocoa and Coconut Banana Slices
• Cranberry-Orange Cheesecake Pears
• Fresh Figs with Chocolate Sauce
• Honey-Vanilla Apple Pie with Olive Oil Crust
• Orange and Whipped-Cheese Dessert Cups
• Pears with Blue Cheese and Walnuts
Balsamic Strawberries
Strawberries with balsamic vinegar is a classic Italian treat. This easy and unique way to eat fresh summer berries even works if the berries are not as flavorful as you might like. Allow the berries to macerate for a few minutes before serving.
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• 2 cups strawberries, hulled and sliced • 2 tablespoons sugar |
• 2 tablespoons balsamic vinegar |
Put the strawberries in a bowl, sprinkle with the sugar, and lightly drizzle with the balsamic vinegar.
Toss to combine and let sit for about 10 minutes before serving.
Serves 2.
Banana Cream Pie Parfaits
Low-fat vanilla pudding and graham cracker crumbs make this a simple and healthful treat, with walnuts and bananas providing potassium and omega-3 fatty acids. These parfaits can be prepared ahead of time, making this an easy dessert option for a picnic.
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• 1 cup nonfat vanilla pudding • 2 low-sugar graham crackers, crushed |
• 1 banana, peeled and sliced • 1/4 cup walnuts, chopped • Honey for drizzling |
In small parfait dishes or glasses, layer the ingredients, starting with the pudding and ending with chopped walnuts.
You can repeat the layers, depending on the size of the glass and your preferences.
Drizzle with the honey. Serve chilled.
Serves 2.
Berry Crumble
While this may seem like a decadent dessert, it’s actually loaded with antioxidant-filled berries and cholesterol-lowering oats. If you don’t have a cast-iron skillet, simply use a casserole dish instead. Use naturally sweet, ripe berries in this easy-to-make dessert.
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• 3 cups frozen, mixed berries • 1 cup rolled oats • 2 tablespoons brown sugar |
• 1 tablespoon whole-wheat flour • 2 tablespoons margarine |
Preheat oven to 400 degrees.
In a 10-inch cast-iron skillet, lay the berries in an even layer. Mix the oats with the sugar and flour in a large mixing bowl. Spread the oat mixture evenly on top of the berries.
Crumble with the butter, and bake for 40–50 minutes until top is brown and berries are bubbly.
Serve warm.
Serves 6.
Cocoa and Coconut Banana Slices
Frozen bananas have a creamy consistency that mimics ice cream. Bananas are good for you, too—providing dietary fiber, vitamin C, potassium, and manganese. This dessert makes a great snack for adults and kids alike.
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• 1 banana, peeled and sliced • 2 tablespoons unsweetened, shredded coconut |
• 1 tablespoon unsweetened cocoa powder • 1 teaspoon honey |
Lay the banana slices on a parchment-lined baking sheet in a single layer. Put in the freezer for about 10 minutes, until firm but not frozen solid. Mix the coconut with the cocoa powder in a small bowl.
Roll the banana slices in honey, followed by the coconut mixture.
You can either eat immediately or put back in the freezer for a frozen, sweet treat.
Serves 1.
Cranberry-Orange Cheesecake Pears
For this fruity, creamy treat, use the lightest cream cheese you can find, or substitute lowor nonfat ricotta. On the other hand, pears are very nutritious, a good source of fiber, and low in calories. Finally, the cranberries and almonds add flavor but can be swapped out for other dried fruit and nuts, if you prefer.
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• 5 firm pears • 1 cup unsweetened cranberry juice • 1 cup freshly squeezed orange juice • 1 tablespoon pure vanilla extract • 1/2 teaspoon ground cinnamon |
• 1/2 cup low-fat cream cheese, softened • 1/4 teaspoon ground ginger • 1/4 teaspoon almond extract • 1/4 cup dried, unsweetened cranberries • 1/4 cup sliced almonds, toasted |
Peel the pears and slice off the bottoms so they sit upright. Remove the inside cores, and put the pears in a wide saucepan.
Add the cranberry and orange juice, as well as the vanilla and cinnamon extract.
Bring to a boil, and reduce to a simmer.
Cover and simmer on low heat for 25–30 minutes, until pears are soft but not falling apart.
Beat the cream cheese with the ginger and almond extract.
Stir the cranberries and almonds into the cream cheese mixture.
Once the pears have cooled, spoon the cream cheese into them.
Boil the remaining juices down to a syrup, and drizzle over the top of the filled pears.
Serves 5.
Cucumber-Lime Popsicles
Cucumbers have both antioxidant and anti-inflammatory properties, and adults and kids alike love these easy-to-make summer treats.
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• 2 cups cold water • 1 cucumber, peeled |
• 1/4 cup honey • Juice of 1 lime |
In a blender, puree the water, cucumber, honey, and lime juice. Pour into popsicle molds, freeze, and enjoy on a hot summer day!
Serves 4–6.
Fresh Figs with Chocolate Sauce
Desserts in the Mediterranean are simple and often fruity. This easy treat would be a good snack, too. You could also serve it with Greek yogurt.
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• 1/4 cup honey • 2 tablespoons cocoa powder |
• 8 fresh figs |
Combine the honey and cocoa powder in a small bowl, and mix well to form a syrup.
Cut the figs in half and place cut side up. Drizzle with the syrup and serve.
Serves 4.
Frozen Raspberry Delight
You can make a sorbet-style treat with frozen fruit. While truly tasty, this dessert will also help you meet your daily fruit requirement. Swap the peach or mango for a banana, if you prefer.
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• 3 cups frozen raspberries • 1 peach, peeled and pitted |
• 1 mango, peeled and pitted • 1 teaspoon honey |
Add all ingredients to a blender and puree, only adding enough water to keep the mixture moving and your blender from overworking itself.
Freeze for 10 minutes to firm up if desired.
Serves 2.
Grilled Stone Fruit
Juicy summer fruit provides hydration in addition to vitamins. These stone fruits are also delicious drizzled with balsamic vinegar instead of cheese and honey for a savory side dish.
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• 2 peaches, halved and pitted • 2 plums, halved and pitted • 3 apricots, halved and pitted |
• 1/2 cup low-fat ricotta cheese • 2 tablespoons honey |
Heat grill to medium heat.
Oil the grates or spray with cooking spray.
Place the fruit cut side down on the grill, and grill for 2–3 minutes per side, until lightly charred and soft.
Serve warm with the ricotta and drizzle with honey.
Serves 2.
Honey-Vanilla Apple Pie with Olive Oil Crust
Olive oil is the preferred cooking oil on the Mediterranean diet and can be used successfully in baking. The whole-wheat flour will give the pie a rustic appearance.
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For the crust: • 1/4 cup olive oil • 1 1/2 cups whole-wheat flour • 1/2 teaspoon sea salt • 2 tablespoons ice water |
For the filling: • 4 large apples of your choice, peeled, cored, and sliced • Juice of 1 lemon • 1 tablespoon pure vanilla extract • 1 tablespoon honey • 1/2 teaspoon sea salt • Olive oil |
Make the crust:
Put the olive oil, flour, and sea salt in a food processor and process until dough forms.
Slowly add the water and pulse until you have a stiff dough.
Form the dough into 2 equal-sized balls, wrap in plastic wrap, and put in the refrigerator while you make the filling.
Make the filling:
Combine the apples, lemon juice, vanilla, honey, and sea salt in a large bowl.
Stir and allow to sit for at least 10 minutes. Preheat oven to 400 degrees.
Roll 1 crust out on a lightly floured surface. Transfer to a 9-inch pie plate and top with filling.
Roll the other ball of dough out and put on top of the pie. Cut a few slices in the top to vent the pie, and lightly brush the top of the pie with olive oil.
Bake for 45 minutes, or until top is browned and apples are bubbly.
Allow to cool completely before slicing and serving with your favorite frozen yogurt.
Serves 8.
Orange and Whipped-Cheese Dessert Cups
Although this dessert is very simple to make, it tastes decadent and is pretty to look at. This makes it a great dessert to serve to guests or after a romantic dinner for two. The taste is similar to cheesecake, but with a creamier texture and a good deal less sugar.
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• 1 cup part-skim ricotta cheese • 1 cup low-fat cream cheese • 2 tablespoons honey • 2 tablespoons low-fat milk • 1/2 teaspoon vanilla • 1/2 teaspoon cinnamon • 2 teaspoons honey |
• 1/2 teaspoon allspice • 1/4 teaspoon nutmeg • 3 large navel oranges, sectioned with membrane removed • Fresh basil leaves for garnish |
In a blender or food processor, combine the ricotta, cream cheese, honey, milk, vanilla, and cinnamon and process until smooth.
Spoon into 4 dessert cups, cover and refrigerate.
In a medium heavy skillet, heat the honey until thin and warm. Stir in the allspice and nutmeg until well mixed.
Add the orange slices and cook for 1 minute. Gently turn the orange slices over and cook for 1–2 minutes or until just beginning to brown. Remove from heat.
Allow the orange slices to cool to room temperature, then top each dessert dish with 1/4 of the oranges. To serve, garnish with a basil leaf.
Serves 4.
Pears with Blue Cheese and Walnuts
Fruit, cheese, and nuts are a classic combination, regarding flavor but also health—walnuts provide a good source of omega-3 fatty acids, and pears are a good source of fiber. Enjoy this treat as a dessert or healthful snack.
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• 1–2 pears, cored and sliced into 12 slices • 1/4 cup blue cheese crumbles |
• 12 walnut halves • 1 tablespoon honey |
Lay the pear slices on a plate, and top with the blue cheese crumbles. Top each slice with 1 walnut, and drizzle with honey.
Serve and enjoy!
Serves 1.
Red-Wine Poached Pears
Red wine is encouraged on this diet and is popular with meals in Italy, France, and Spain. Pears are a low-calorie fruit and a good source of fiber. These make a delicious dessert but are also lovely alongside rich meat dishes as well.
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• 2 cups red wine, such as Merlot or Zinfandel, more if necessary • 2 firm pears, peeled |
• 2–3 cardamom pods, split • 1 cinnamon stick • 2 peppercorns • 1 bay leaf |
Put all ingredients in a large pot and bring to a boil. Make sure the pears are submerged in the wine.
Reduce heat and simmer for 15–20 minutes until the pears are tender when poked with a fork.
Remove the pears from the wine, and allow to cool.
Bring the wine to a boil, and cook until it reduces to a syrup.
Strain and drizzle the pears with the warmed syrup before serving.
Serves 2.