Chapter 15
Desserts
In This Chapter
Making delicious low-fat desserts
Satisfying your sweet tooth without guilt
Recipes in This Chapter
Phyllo-Crusted Berry Cobbler
Nutty Cran-Apple Crisp
Cranberry Macadamia Nut Biscotti
Peanut Butter Banana Cookies
Poached Pears with Orange Yogurt Sauce
Chilled Strawberry Soup with Champagne
Red Fruits Soup
Chilled Melon Soup with Anise Hyssop
Schaum Torte with Fruit Compote
Caramelized Peach Cake Roll
Chocolate Meringue Mousse
Dark Fudge Brownies
D on’t you enjoy a good book with a happy ending? (After all, an optimistic outlook is good for your heart and health.) Well, a good meal deserves a happy ending, too. The desserts in this chapter offer a choice of eleven great finishes for any great meal. They are so delicious you’d swear they were sinful. In fact, they are so good for your health that you can smile with every bite. All are low in fat and rich in nutrients. Those featuring fruit in particular are packed with vitamins. And in comparison with many desserts, these have very modest calories per serving. So enjoy — to your heart’s content.
A Sweet Way with Fruit
Fruit is a natural for dessert. Served fresh in a compote it makes a delightful end to a meal. But fruit also makes wonderful cobblers, cookies, and many other fancier desserts.
Phyllo-Crusted Berry Cobbler
Created by Carrie Nahabedian Executive Chef, Four Seasons Hotel, Los Angeles at Beverly Hills Los Angeles, California
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The flaky phyllo pastry crust of this cobbler makes a crispy cobbler that’s juicy with the flavor of a combination of berries. It’s packed with heart healthy vitamin C, too — one small serving provides more than half the recommended daily value.
Tools: Ovenproof baking dish, about 6-x-9 inches
Preparation time: 45 minutes to prepare, 15 minutes to cool before serving
Cooking time: 30 minutes
Yield: 4 servings
2 pints berries (blackberries, raspberries, and blueberries)
2 packets artificial sweetener
1 tablespoon all-purpose flour
1 tablespoon lemon juice
1 tablespoon apple juice concentrate
4 sheets phyllo dough
1 tablespoon light margarine, melted
1 tablespoon granulated sugar
1 Preheat oven to 350 degrees.
2 Toss berries with artificial sweetener, flour, and lemon juice. Place in an adequately sized ovenproof dish about 6-x-9 inches.
3 Brush phyllo dough with melted margarine. Sprinkle with granulated sugar. Layer all 4 sheets of phyllo in this manner. Loosely crumple phyllo and place on top of berry mixture.
4 Bake until golden brown and berries begin to bubble, about 30 minutes.
5 Allow to cool for 15 minutes and then serve.
Nutrition at a glance (per serving): total fat 3 g; saturated fat 1 g; protein 3 g; dietary fiber 10 g; carbohydrate 50 g; cholesterol 0 mg; sodium 117 mg; vitamin C (% of Daily Value) 67; % of calories from fat 12; % of calories from saturated fat 4; calories 225.
Nutty Cran-Apple Crisp
Created by Amy Myrdal, M.S., R.D. Senior Research Dietitian, Rippe Lifestyle Institute Shrewsbury, Massachusetts
The nuttiness of this dish comes both from the pecans and the wheat germ in the topping, the two ingredients that also contribute significant amounts of vitamin E. Serve this dessert warm with a small spoonful of vanilla ice cream or frozen yogurt. Garnish with mint leaves, if available.
Tools: 8-x-8-x-2-inch baking pan
Preparation time: 15 minutes
Cooking time: 35 minutes
Yield: 6 servings
3 large (3 1/2- to 4-inch diameter) apples, peeled, cored, quartered and thinly sliced
1/3 cup sweetened dried cranberries
2 tablespoons crushed pineapple, canned in juice
1/4 teaspoon cinnamon
2 tablespoons brown sugar
1 tablespoon unsalted butter, melted
2 tablespoons all-purpose flour
4 tablespoons pecans, chopped
3/4 cup oatmeal
1/4 cup wheat germ
4 tablespoons pineapple juice (use juice from crushed pineapple)
Mint sprigs, for garnish (optional)
1 Peel, core, and slice apples and place in large mixing bowl. Add cranberries, crushed pineapple, and cinnamon and mix well. Spread apple mixture on bottom of 8-x-8-x-2-inch baking pan. Set aside.
2 In the same large mixing bowl, combine brown sugar, melted butter, flour, pecans, oatmeal, and wheat germ. Sprinkle this mixture on top of apple mixture.
3 Drizzle pineapple juice over top.
4 Bake in 350-degree oven for 35 minutes or until top is nicely browned and apples are soft. Allow to cool at least 10 minutes before cutting and serving.
Nutrition at a glance (per serving): total fat 7 g; saturated fat 2 g; protein 4 g; dietary fiber 5 g; carbohydrate 40 g; cholesterol 5 mg; sodium 4 mg; vitamin E (% of Daily Value) 20; % of calories from fat 28; % of calories from saturated fat 8; calories 223.
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Cranberry Macadamia Nut Biscotti
Created by Amy Myrdal, M.S., R.D. Senior Research Dietitian, Rippe Lifestyle Institute Shrewsbury, Massachusetts
Biscotti are twice-baked Italian cookies. Many biscotti recipes include added fat, but the fat in this recipe comes only from the egg yolk and macadamia nuts, which provide heart-healthy monounsaturated fat. Some Italians dip their biscotti in wine, whereas most Americans are more used to dipping in coffee or tea. Because these biscotti are very crunchy, dipping in your favorite warm beverage is recommended. Feel free to experiment with this recipe. You can use any type of dried fruit and nuts in this dough to create your own biscotti masterpiece.
Tools: Parchment or wax paper
Preparation time: 2 1/2 hours
Cooking time: 40 minutes
Yield: 40 servings
1 1/4 cups sugar
3 eggs
1 teaspoon vanilla extract
Zest of one lemon
1 cup dried cranberries
1 cup unsalted macadamia nuts, toasted and chopped
1 teaspoon baking powder
2 1/2 cups flour
1/8 teaspoon salt
1 Chop macadamia nuts, spread on baking sheet, and toast in 400-degree oven for 3 to 4 minutes or until golden brown.
2 In a large mixing bowl, combine the sugar, eggs, and vanilla. Mix together with a hand mixer or a wooden spoon until creamy. Stir in cranberries, lemon zest, and nuts.
3 In a small bowl, combine the flour, salt, and baking power, stirring to combine. Transfer to the mixing bowl with the wet ingredients and mix until all flour has been incorporated and a dough forms. Gather the dough into a ball.
4 On a lightly floured surface, divide the dough in half. Shape each half into a log, about 10 inches long by 3 inches wide. (The dough may be a bit sticky; you may need to use additional flour when handling the dough.)
5 Place each log on a baking sheet lined with parchment paper or wax paper. Bake logs in 350-degree oven for 25 minutes, until they are dry on top and firm to the touch. Remove from oven and let cool slightly. Reduce oven temperature to 275 degrees.
6 When the logs are still warm, cut each log into 20 slices. Each slice should be about 1/2 inch wide. Place biscotti slices on an unlined, ungreased baking sheet and bake in 275-degree oven for 20 minutes. Turn the slices over and bake for another 20 minutes or until dry and lightly browned.
7 Allow to cool before serving. Biscotti may be stored in an airtight container for up to 2 weeks or frozen for up to 6 months.
Nutrition at a glance (per serving): total fat 3 g; saturated fat 0.5 g; protein 2 g; dietary fiber 0.7 g; carbohydrate 15 g; cholesterol 16 mg; sodium 25 mg; % of calories from fat 29; % of calories from saturated fat 5; calories 92.
Peanut Butter Banana Cookies
Created by Amy Myrdal, M.S., R.D. Senior Research Dietitian, Rippe Lifestyle Institute Shrewsbury, Massachusetts
If you love the combination of peanut butter and bananas, you’ll love these cookies. They’re crisp on the outside and chewy on the inside, perfect for dipping in milk. Using fresh-ground peanut butter is preferable because no salt, sugar, or hydrogenated oils have been added to it. Many supermarkets provide machines that will grind peanuts for you and produce the fragrant freshly ground peanut butter. You can also buy “natural” peanut butter (the kind with the oil on top). If you buy the natural peanut butter, simply pour off the oil that rests on top. What remains is ground peanuts and usually a little added salt.
Tools: Electric mixer, nonstick baking sheet
Preparation time: 35 minutes
Cooking time: 12 minutes
Yield: 36 2-inch cookies
1 large ripe banana, sliced
1/3 cup peanut butter (freshly ground is preferable)
2 tablespoons full-fat stick margarine, room temperature
1/2 cup granulated sugar
1/2 cup light brown sugar
1 egg
1 1/4 cup all-purpose flour
3/4 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon granulated sugar
1 Preheat the oven to 350 degrees.
2 In a medium mixing bowl, combine the sliced banana, peanut butter, and margarine. Mix until creamy using a handheld or standing mixer.
3 Add the sugars and egg and continue mixing until light and fluffy.
4 In a medium bowl, combine the flour, soda, and salt. Add the dry ingredients to the peanut butter/banana mixture and mix until well combined.
5 Drop by teaspoonfuls onto a nonstick baking sheet.
6 Press a fork into the remaining batter, then dip in sugar and press down lightly on top of each cookie twice to form a crisscross pattern. Be sure to dip the fork into sugar before pressing down each cookie.
7 Bake on the middle rack of the oven for 10 to 12 minutes or until golden brown.
8 Remove from baking sheet and cool on wire racks.
Nutrition at a glance (per serving): total fat 2 g; saturated fat less than 0.5 g; protein 1 g; dietary fiber 0 g; carbohydrate 10 g; cholesterol 6 mg; sodium 54 mg; % of calories from fat 30; % of calories from saturated fat 7; calories 61.
Poached Pears with Orange Yogurt Sauce
Created by Dale R. Gussett, C.E.C. Executive Chef, L’Antibes Restaurant Columbus, Ohio
Pears have long been favorite dessert fruits because they come in hundreds of varieties and lend themselves to many different ways of preparation, such as this recipe for poaching. Pears are also one of the few fruits that continue to ripen after being picked. So, at the market, select firm unblemished pears and prepare them for this dish just as they ripen; they should be ripe but still firm, not soft, when you prepare them. You may also enjoy trying several different varieties of pear with this recipe.
Tools: Large saucepan
Preparation time: 30 minutes
Cooking time: About 25 minutes
Yield: 6 servings
For the Poached Pears:
4 cups orange Muscat wine
2 cups orange blossom honey
1 cinnamon stick
10 cardamom seeds
6 ripe pears peeled, halved, and cored
For the Orange Yogurt Sauce:
1 cup low-fat vanilla yogurt
1 orange
2 tablespoons Grand Marnier liqueur
1/2 cup chopped pistachios
6 sprigs of mint
Prepare the Pears:
1 In a large saucepan, combine wine, honey, cinnamon, and cardamom and simmer for 10 minutes.
2 Add the pears and poach until they are tender, about 12 minutes.
3 Place pan in an ice bath to cool pears and poaching liquid.
Prepare the Sauce:
1 Grate the zest off the orange and then juice the orange.
2 Whisk together the yogurt, orange juice, zest, and Grand Marnier.
Presentation:
1 Line 6 plates with yogurt sauce.
2 Drain pears on paper towels, and then place 2 pear halves on each plate.
3 Garnish with chopped pistachios and mint.
Nutrition at a glance (per serving): total fat 6 g; saturated fat 1 g; protein 5 g; dietary fiber 6 g; carbohydrate 51 g; cholesterol 2 mg; sodium 110 mg; vitamin C (% of Daily Value) 31; % of calories from fat 19; % of calories from saturated fat 3; calories 284.
Muscat wine is made from Muscat grapes, which are grown throughout the world in temperate wine-growing regions. Unlike other wine grapes, Muscat grapes are also eaten fresh and made into raisins. Muscat wine has a characteristic sweet, musky flavor and fragrance.
The flavor of any honey comes from the nectar on which the bees feast. Orange blossom honey derives its delicate orange flavor from orange tree blossoms. Orange blossom honey can be found in many supermarkets and specialty foods stores.
Fruit Soups
If you’ve never tried a fruit soup for dessert, you are missing a treat. Fruit soups are a specialty of Scandinavian cuisine. Many varieties are wonderful hot or chilled and make great desserts (or starters). Co-author Amy Myrdal encourages you to try both these recipes, noting that her family “eats Icelandic fruit soup, similar to the Red Fruits Soup, every Christmas Eve. It includes dried fruit, canned Queen Anne cherries, orange rind, and large pearl tapioca. It’s so delicious, especially with a splash of cream to cut the sweetness!” You’ll find these soups equally delicious.
Chilled Strawberry Soup with Champagne
Created by Hans Bergmann Executive Chef, Cacharel Restaurant Arlington, Texas
When dinner calls for an elegant light finale, try this champagne soup. The presentation is as artistic as the flavor is sparkling.
Tools: Blender
Preparation time: 20 minutes to prepare, 4 hours to chill
Cooking time: 1 minute
Yield: 4 servings
2 pints strawberries
8 mint leaves
4 mint sprigs for garnish
4 ounces (9 tablespoons) sugar
1/2 cup water
1 cup Champagne (or sparkling cider)
2 tablespoons powdered sugar
1 Boil water with sugar for 1 minute. Set aside to cool.
2 While water is boiling, wash strawberries and cut off stems.
3 Cut 4 strawberries into quarters and set aside for garnish.
4 Place remaining strawberries in a blender with the sugar and the syrup and blend well to get a smooth consistency.
5 Cut mint leaves into thin strips (julienne).
6 Pour soup into a bowl, add mint strips, and refrigerate for 4 hours until the soup is very cold and flavors are blended.
7 When the soup is ready to serve, pour in the Champagne and mix well.
8 Ladle soup into chilled individual serving bowls.
9 In each bowl, arrange four strawberry quarters to form a star and garnish with a mint sprig in the center of the star.
10 Dust with powdered sugar and serve.
Nutrition at a glance (per serving): total fat 0.5 g; saturated fat 0 g; protein 1 g; dietary fiber 3 g; carbohydrate 43 g; cholesterol 0 mg; sodium 7 mg; vitamin C (% of Daily Value) 136; % of calories from fat 2; % of calories from saturated fat 0; calories 208.
Red Fruits Soup
Created by Alvaro Ojeda, Pastry Chef and Laura Maioglio, Owner Barbetta Restaurant New York, New York
This cold soup featuring a variety of fruit in a wine base offers a wonderfully complex flavor and a smooth, velvety texture that is rich without being heavy. Though appropriate for many menus, it is a particularly happy ending after a heavier or more elaborate entrée.
Tools: Medium nonreactive (stainless steel) saucepan
Preparation time: 10 minutes
Cooking time: 5 minutes
Yield: 4 servings
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6 ounces (1 1/4 cup) sour cherries, frozen, thawed
6 ounces (1 1/4 cup) raspberries, fresh or frozen, thawed
6 ounces (1 1/4 cup) strawberries, fresh
1 1/2 cups red wine
Juice from 1 lemon
2 tablespoons sugar
1 teaspoon arrowroot
3 tablespoons cold water
1 Place wine, lemon juice, and sugar in a saucepan and bring to a boil.
2 Add the fruits and bring to a low boil again.
3 In a small bowl, combine water and arrowroot; heat well in a saucepan until arrowroot is dissolved. Pour over fruit, stir, and cook for 1 minute longer.
4 Remove from heat and chill before serving.
Nutrition at a glance (per serving): total fat 0 g; saturated fat 0 g; protein 1 g; dietary fiber 4 g; carbohydrate 22 g; cholesterol 0 g; sodium 6 mg; vitamin C (% of Daily Value) 77; % of calories from fat 0; % of calories from saturated fat 0; calories 144.
Chilled Melon Soup with Anise Hyssop
Created by Frank McClelland Executive Chef/Owner, L’Espalier Boston, Massachusetts
This recipe is especially appealing for an elegant weekend brunch. It calls for anise hyssop, which is an herb within the mint family that has a bitter, licorice flavor. Fresh anise hyssop may be found at farmers’ markets and specialty food shops.
Tools: Blender, strainer
Preparation time: 10 minutes to prepare, 30 minutes to chill
Cooking time: None
Yield: 6 servings
2 ripe cantaloupes
2 cups Champagne
1 tablespoon sugar
1 ounce anise hyssop leaves, for garnish
1 teaspoon salt
1 Peel and seed one of the cantaloupes. Cut into 1-inch chunks and place in blender with the Champagne and sugar. Blend for 1 minute. Strain; chill for 30 minutes.
2 Cut the second melon in half and seed.
3 Take a spoon and shave out the meat of the melon in thin ribbons and place in a chilled bowl. Refrigerate until ready to serve.
4 Ladle the blended chilled soup over the melon ribbons.
5 Wash anise hyssop leaves, cut into thin slices, and sprinkle on soup for garnish.
Nutrition at a glance (per serving): total fat 0 g; saturated fat 0 g; protein 2 g; dietary fiber 2 g; carbohydrate 19 g; cholesterol 0 mg; sodium 404 mg; vitamin A (% of Daily Value) 119; vitamin C (% of Daily Value) 129; % of calories from fat 0; % of calories from saturated fat 0; calories 128.
Cakes
For many people cake means a rich layer cake covered in icing. These are great for special occasions but are usually so loaded with calories and fat that you don’t want to eat them every week. Here are two cake recipes that will give you a tasty opportunity to sample the diversity of cake.
Schaum Torte with Fruit Compote
Created by RoxSand Suarez Chef/Owner, RoxSand Phoenix, Arizona
A torte is traditionally a cake that uses very little flour and that is composed of many thin layers. Chef Suarez has created a beautifully simple presentation of this classic Austrian torte. The cake is an almond meringue presented in one simple layer and paired with fresh fruit. In addition to monounsaturated fats, almonds offer fiber, calcium, folic acid, and other nutrients.
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Tools: Food processor or electric mixer, baking sheet
Preparation time: 15 minutes to make, 90 minutes to bake, overnight to dry
Cooking time: 1 hour, 30 minutes
Yield: 8 servings
For the torte:
1 cup egg whites (this will require at least 8 large eggs)
2 cups sugar
1 cup ground almonds
For the fruit compote:
1 pint fresh strawberries
3 fresh peaches or nectarines
2 kiwi fruit
1 cup blueberries
1/4 cup orange juice or pineapple juice
Prepare the torte:
1 Grind almonds in a food processor.
2 Toast the ground almonds on a baking sheet in a 250-degree oven until lightly browned. This can also be done in a large skillet over medium heat until lightly browned and fragrant.
3 Using a standing mixer, a food processor fitted with a whisk, or a handheld electric mixer, whip egg whites until almost stiff.
4 While continuing to whip, slowly add the sugar until whites are shiny and stiff.
5 Fold the toasted almonds into the egg whites and pour mixture into an 8- or 9-inch round nonstick baking pan.
6 Bake at 250 degrees for 1 1/2 hours in the oven. Set aside to dry overnight.
7 Serve with fresh fruit compote.
Prepare the fruit compote:
1 Wash the strawberries and remove the green stems. Cut in half lengthwise.
2 Peel peaches or nectarines, cut in half and remove stones (pits); slice lengthwise, then toss in small bowl with orange juice or pineapple juice to prevent discoloration.
3 Peel and slice kiwi fruit.
4 Wash blueberries.
5 Combine all fruit in a glass, plastic or stainless steel bowl and chill in refrigerator until ready to serve.
6 To serve, remove the torte from the baking pan and with a sharp chef’s knife, cut into 8 pieces. Spoon fruit compote over the top of each piece of torte and serve.
Nutrition at a glance (per serving): total fat 7 g; saturated fat 1 g; protein 6 g; dietary fiber 4 g; carbohydrate 65 g; cholesterol 0 mg; sodium 54 mg; vitamin C (% of Daily Value) 78; vitamin E (% of Daily Value) 20; % of calories from fat 19; % of calories from saturated fat 3; calories 330.
Caramelized Peach Cake Roll
Created by Amy Myrdal, M.S., R.D. Senior Research Dietitian, Rippe Lifestyle Institute Shrewsbury, Massachusetts’
This recipe is based on a traditional jelly roll recipe, but instead of jelly, caramelized peaches are used for the filling. If fresh peaches aren’t available, you can use canned peaches in light syrup, but fresh peaches are preferable. The cognac can be replaced with plain brandy, peach brandy, or apple brandy. Or the cognac can be omitted.
Tools: 10-x-15-x-1-inch jelly roll pan, parchment paper
Preparation time: 1 hour
Cooking time: 30 minutes
Yield: 10 servings
For the Cake:
4 large eggs, separated
1 cup granulated sugar
1/4 cup fresh orange juice
1 teaspoon vanilla extract
Zest of 1 orange
1 cup flour, sifted
1 1/4 teaspoon baking powder
Powdered sugar
For the Caramelized Peach Filling:
1 teaspoon margarine
5 medium ripe peaches, peeled and sliced
1/4 cup brown sugar (light or dark)
2 tablespoons cognac
Garnishes:
20 tablespoons low-fat non-dairy whipped topping
2 1/2 cups fresh raspberries or strawberries
10 sprigs of fresh mint
Prepare the Filling:
1 In a large frying pan or skillet, melt the margarine over medium heat. Add the peaches and brown sugar and cook for 8 to 10 minutes, gently stirring occasionally.
2 When the peaches have released their juice and the sauce in the pan has caramelized and thickened, remove the pan from the burner and add the cognac. Return the pan to the heat and cook for another 2 to 3 minutes to allow the alcohol to burn off. You’ll be able to smell the alcohol in the air above the pan.
3 Remove from the heat; transfer to a glass or plastic bowl, and place in the refrigerator to cool.
4 When cool, transfer to a blender or food processor to puree.
5 Set aside the pureed peach mixture until you’re ready to fill the cake.
Prepare the Cake:
1 Preheat oven to 350 degrees.
2 Line the bottom and sides of the jelly roll pan with parchment paper and spray with nonstick cooking spray.
3 In a medium mixing bowl, beat the egg whites until stiff and add the sugar. Continue beating until the mixture is glossy.
4 In another medium mixing bowl, beat egg yolks, orange juice, and vanilla.
5 Add the egg yolk mixture to the egg white mixture. Use a spoon or rubber scraper to gently combine the two mixtures. Add the orange zest and gently stir again.
6 In a small bowl combine the flour and baking powder stirring well to evenly distribute baking powder. Then add the flour and baking powder all at once and fold in gently.
7 Pour batter onto baking pan and spread to evenly distribute batter around the pan.
8 Bake for 20 minutes or until lightly browned and set in the center.
9 Cool for 2 to 3 minutes and then tip over onto a large sheet of parchment paper that has been sprinkled with powdered sugar. While the cake is still warm, peel off the top layer of parchment paper.
10 Evenly spread the peach filling over the surface of the cake, then, using both hands, carefully roll the cake lengthwise into a tight log.
11 Remove the parchment paper and transfer the cake to a serving platter. Slice to serve immediately or wrap in plastic wrap and store in the refrigerator until ready to serve.
12 Cut the roll into 10 slices. Top each slice with 1/4 cup fresh berries, 2 tablespoons of whipped topping, and a sprig of mint. Or serve plain.
Nutrition at a glance (per serving), including 2 tablespoons whipped topping and 1/4 cup fresh berries per serving: total fat 4 g; saturated fat 1.7 g; protein 5 g; dietary fiber 3 g; carbohydrate 48 g; cholesterol 85 mg; sodium 99 mg; vitamin C (% of Daily Value) 22; % of calories from fat 14; % of calories from saturated fat 6; calories 248.
Chocolate Treats
When only chocolate will do for dessert, indulge in either the Chocolate Mousse or the Brownies. Your yen for chocolate will be satisfied, and your conscience will rejoice in the fact the treats are low-fat.
Chocolate Meringue Mousse
Created by Angela Kirkpatrick, R.D. Research Dietitian, Rippe Lifestyle Insitute Shrewsbury, Massachusetts
Did you know that mousse means “foam” or “froth”? This dessert is an airy chocolate confection that really melts in your mouth. The meringue for this mousse is made by cooking sugar and water to a softball stage and combining it with egg whites. Don’t be concerned about the use of egg whites; the hot sugar-water mixture adequately yet delicately cooks the egg whites. The mousse will keep for a few days in the refrigerator, but cover tightly with plastic wrap so that it doesn’t pick up flavors of other foods.
Tools: Electric mixer
Preparation time: 3 to 24 hours (chilling time)
Cooking time: 10 minutes
Yield: 4 servings
For the Meringue:
3 egg whites
1/2 cup granulated sugar
3 tablespoons water
For the Chocolate Mousse:
1/3 cup cocoa powder
1/2 cup strong, espresso-strength coffee
1 tablespoon granulated gelatin (equivalent to 1 package)
For Garnish:
8 to 12 fresh raspberries
4 sprigs of fresh mint
Prepare the Meringue:
1 Place the egg whites in the mixing bowl of a standing mixer with a whisk attachment. This can also be done by placing egg whites in a large bowl and whipping with a handheld mixer.
2 Place the sugar and water in a small stainless steel saucepan and gently combine. Cover the pan, and without stirring, bring mixture to a boil. Then remove the pan lid and cook the mixture over medium to high heat for 3 to 3 1/2 minutes, or until it registers 235 to 240 degrees (softball stage) on a candy thermometer and becomes a syrup. To test if the syrup has reached soft ball stage without a thermometer, drop a teaspoonful of syrup into a small bowl of ice water. If it forms a soft ball, it has reached the correct temperature.
3 While the sugar mixture cooks, beat the egg whites at medium to high. When they are firm and glossy, but not grainy, pour the syrup from the pan in a steady thin, thread-like stream into the middle of the bowl (avoiding the whisk). Continue beating the whites for about 2 minutes longer at medium to high speed. The mixture should be glossy and elastic. Set it aside to cool to room temperature.
Prepare the Chocolate Mousse:
1 In a small saucepan over medium heat combine the coffee, cocoa powder, and gelatin. Warm just until the gelatin dissolves, 1 to 2 minutes. Cool for 1 minute, then fold into the meringue.
2 Pour the mousse into a serving bowl (you should have about 2 1/2 cups). Cover the bowl with plastic wrap and refrigerate it for at least three hours or overnight.
3 To serve the mousse, scoop it into individual bowls. Garnish with a raspberry or two and a sprig of fresh mint.
Nutrition at a glance (per serving): total fat 2 g; saturated fat 0 g; protein 5 g; dietary fiber 0 g; carbohydrate 28 g; cholesterol 0 mg; sodium 52 mg; % of calories from fat 13; % of calories from saturated fat 0; calories 144.
Dark Fudge Brownies
Created by Amy Myrdal, M.S., R.D. Senior Research Dietitian, Rippe Lifestyle Insitute Shrewsbury, Massachusetts
The secret to these rich and decadent yet low-fat brownies is black beans. Wait, wait, wait! Before you flip the page, give these brownies a chance. You’ll be surprised and delighted by the rich chocolate flavor and fudge-like texture of these good-for-you brownies.
Tools: Food processor
Preparation time: 45 minutes
Cooking time: 40 minutes
Yield: 24 servings
1 15-ounce can black beans, unseasoned, rinsed well, and drained
1 cup pureed prunes (or prune filling or prune-based oil substitute)
6 egg whites
3/4 cup unsweetened cocoa powder
3 tablespoons canola oil
1 tablespoon stick margarine
1 1/2 cups granulated sugar
1/4 cup all-purpose flour
1 teaspoon pure vanilla extract
1/2 cup walnuts, chopped
Nonstick cooking spray
1 Preheat oven to 350 degrees. Coat 9-x-13-inch baking pan with cooking spray.
2 Blend drained beans and pureed prunes in a food processor until very smooth. Add the egg whites, blend again, and set aside. If you don’t have a food processor, use a blender to blend beans, prunes, and egg whites until very smooth.
3 Melt margarine in a small saucepan on the stove or in the microwave. Stir in cocoa and canola oil until well blended.
4 Combine bean mixture, sugar, flour, and egg whites in a mixing bowl and stir until well combined. Add the cocoa mixture and stir again.
5 Pour mixture into the baking pan and sprinkle the top with walnuts.
6 Bake for 35 to 40 minutes. Cool completely before cutting into 24 squares.
7 Store brownies in an airtight container in the refrigerator for up to 1 week.
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Nutrition at a glance (per serving): total fat 4 g; saturated fat 0.5 g; protein 4 g; dietary fiber 3 g; carbohydrate 24 g; cholesterol 0 mg; sodium 21 mg; % of calories from fat 28; % of calories from saturated fat 4; calories 137.
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