DESSERTS THAT MAKE IT EASIER ON THE DIET!
CHOCOLATE CHIP CHEESECAKES
Serves 12
You don't have to use sugar substitutes for these little tarts, but each cheesecake is only 2 grams carbohydrate if you use NutraSweet instead.
12 1 ¾-inch fluted paper cups
12-cup mini muffin tin
1 large graham cracker, finely crushed
1 extra large egg
¼ cup sugar or NutraSweet Spoonful
¼ teaspoon vanilla extract
1 8-ounce Philadelphia cream cheese, softened
2 tablespoons semisweet mini chocolate chips
Preheat the oven to 350 degrees. Place the paper cups in the muffin tin and distribute the crushed graham cracker among the cups. Put all the ingredients except the chocolate chips into a food processor and blend thoroughly- or beat the egg, sugar, and vanilla together well with a whisk and then incorporate the cheese. Fold in the chocolate chips and then spoon the blended mixture into the cups. Bake for 15 minutes or until the edges are set and the center is still moist. Remove the cheesecakes from the muffin tin and let them cool. Refrigerate for at least an hour before serving.
PER SERVING: 5 GRAMS CARBOHYDRATE (MADE WITH SUGAR), 2 GRAMS CARBOHYDRATE (NUTRA SWEET), 3 GRAMS PROTEIN.
Use different flavorings to change these little treats. Substitute a couple of teaspoons of instant espresso coffee powder for the chocolate chips or leave in the chips for a mocha cheesecake. Use lemon extract or a tablespoon of fresh lemon juice instead of the vanilla and add some grated lemon or lime zest. Sprinkle the tops of the cheesecakes with toasted unsweetened coconut for a little crunch- or bury a single whole toasted almond in each cake and flavor with almond extract. Remove the paper and serve two on a plate with a drizzle or fresh raspberry puree for an extra 1 gram carbohydrate.
MERINGUE TART SHELLS
Serves 6
These elegant little company dessert jewels can be filled with berries and whipped cream. It may take you a few trial runs to get them crispy. Don't open the oven door too soon.
3 egg whites
¼ teaspoon salt
3 teaspoons Nutra Sweet Spoonful or 3 packets of Equal
1 teaspoon almond extract
½ cup grated almonds
½ cup shredded unsweetened coconut (optional)
Preheat the oven to 250 degrees. In a bowl, combine the egg whites, salt, Nutra Sweet, and almond extract. Beat until stiff. Add the almonds and coconut. Drop by large spoonfuls onto a buttered cookie sheet. Create a depression in each mound with the bottom of a glass. Bake for 30 minutes. Then turn off the heat- DON'T open the oven door. Leave the meringues in the oven for another 30 minutes.
PER SERVING: 3.5 GRAMS CARBOHYDRATE, 5.5 GRAMS PROTEIN
COCONUT FLAN
Serves 6
1 cup unsweetened coconut milk
1 cup light cream
¼ cup sugar or Nutra Sweet Spoonful
4 extra large eggs
1 teaspoon vanilla or coconut extract nutmeg, preferably freshly grated
Preheat the oven to 325 degrees. Heat the coconut milk, cream, and sugar in a glass pitcher in the microwave for 5 minutes on high or in a saucepan over medium heat until a skin begins to form on the surface. In a heat-proof bowl, whisk together the eggs and extract and, continuing to whisk, add the hot cream in a thin stream. Divide the mixture evenly among six ½ cup custard or soufflé cups. Dust the tops with nutmeg. Space the cups apart in a shallow pan- or a glass or ceramic casserole for the microwave- and pour water into the pan about a third of the way up to the top of the cups. Bake for 30 minutes or cook on high for about 6 minutes. Do not overcook: the centers should wiggle slightly. After cooling them completely, refrigerate for at least 4 hours before serving.
PER SERVING:9.5 GRAMS CARBOHYDRATE (NUTRASWEET), 16.5 GRAMS CARBOHYDRATE (SUGAR), 6 GRAMS PROTEIN
Try adding a little rum extract or Myers's dark rum. Decorate with a slice or two of kiwifruit or a strip of ripe mango.
If you're not fond of coconut, leave the coconut milk out and make this flan with 2 cups light cream.
TRISH LACE COOKIES
Makes 2 dozen cookies
½ cup boiling water
2 cups rolled oats
1 tablespoon unsalted butter
4 teaspoon Nutra Sweet or 4 packets of Equal
2 extra large eggs
1 teaspoon vanilla extract
2 teaspoons baking powder
½ teaspoon salt
Preheat the oven to 375 degrees. Pour boiling water over the oats, mix, cover, and set aside to soak. Meanwhile, beat the butter, Nutra Sweet, eggs, and vanilla together until fluffy and smooth. Add the baking powder and salt to the oats, then pour the oats into the creamed mixture and combine well. Drop teaspoon 2 to 3 inches apart on a lightly greased cookie sheet. Bake for 12 to 15 minutes. Cool completely on a rack. Store in an airtight container in layers separated with wax paper or paper towels.
PER COOKIE: ABOUT 4 GRAMS CARBOHYDRATE, LESS THAN 1 GRAM PROTEIN
SWEETS IF YOU MUST
Unfortunately, one sweet treat usually begs another, and the unhealthy devotion to sugar can last a lifetime. The good part is that the craving quickly disappears if the temptation is ignored. Try it- wait ten minutes and reconsider. Once you're into the dynamic phase of weight loss, your cravings will virtually disappear. But we recognize that this is a particularly tough habit to break, so here are a few mini desserts for when your chin starts to wobble. Since the insulin rush of sugar is lessened if it's consumed or digested with protein, having a sweet with your after dinner coffee is the best time to sin. It you must indulge between meals, precede it with ½ cup of cottage cheese or other available protein. The suggested candy on this list is individually wrapped to make it easier not to exceed the calculated portions.
GRAMS CANDY
5 1Hershey's Nugget with Almonds
6 1 Milky Way Miniature
5.5 1 Chocolate Parfait Nips
4.2 1 tablespoon (12) Nestle's Goobers (chocolate covered peanuts)
5 8 Starbucks chocolate covered espresso beans
5 2 Andes chocolate crème de menthe thins
2 1 Life Savers sugar free popsicle
4.5 2 Hershey's Kisses with Almonds
4 1 Irish Lace Cookie
WARM BRIE WITH CHUTNEY AND ALMONDS
Serves 4
This makes an unusual dessert served with apple slices- or an interesting hors d'oeuvre, for that matter.
1 ¼ pound wedge of Brie cheese or a mini Brie wheel with the rind
2 tablespoon Major Grey chutney, finely chopped
1 to 2 tablespoons sliced blanched almonds to taste
Preheat the oven to 350 degrees. Put the cheese on a piece of aluminum foil on a baking sheet. Spread the chutney over the top of the cheese. Sprinkle with sliced almonds and bake for 5 to 7 minutes the cheese is slightly runny. Using a wide spatula, transfer the cheese to a serving plate. Serve with crackers or thinly sliced apples dipped in lemon juice for an additional 1-2 grams of carbohydrate per cracker or apple slice.
PER SERVING: 6 GRAMS CARBOHYDRATE, 7 GRAMS PROTEIN
ESPRESSO ICE CREAM WITH CINNAMON
Serves 5
1/3 cup Italian espresso powder
1 quart light cream or 2 cups heavy cream plus 2 cups milk or half-and-half
½ teaspoon ground cinnamon
½ cup Nutra Sweet Spoonful to taste
Put the coffee powder, cinnamon, and cream in a microwave safe bowl and bring it to the brink of a boil in the microwave. Or heat the mixture in a saucepan on top of the stove. Remove from the heat, stir well, and let the coffee and cream steep for at least 30 minutes. Strain it if there are any lumps. Add Nutra Sweet. Freeze in an ice cream maker according to the manufacturer's directions.
PER SERVING: 9 GRAMS CARBOHYDRATE, 8 GRAMS PROTEIN
DESSERTS
CRAN APPLE CRISP
APPLE SHELL PUDDING
BAKED APPLES
CREAMED RICE WITH SLICED PEARS
CREAMY APRICOT SLICE
REFRESHING FRUIT CHEESECAKE
YOGURT BERRY JELL-O
WINTER FRUIT SALAD
APPLE CRUMBLE
CRAN APPLE CRISP
GLYCEMIC INDEX: 52
NUTIENTS PER SERVING (SERVING 6)
CALORIES 287
FAT 9 g
CARBOHYDRATE 50g
FIBER 4g
4 medium to large Granny Smith apples (about 1 lb.)
juice of 1 lemon
1 cup cranberries, fresh or frozen
1 oz. package vanilla pudding mix
16 ozs. 1% milk
3 tablespoons butter
1 ½ tablespoon honey
1 cup rolled oats
¼ teaspoon ground cinnamon
1 tablespoon chopped walnuts or pecans
Peel and core the apples and cut into thin slices. Drizzle with lemon juice. Microwave (100 % power) for 5 to 8 minutes, or lightly stew in a saucepan, until just tender. Add the cranberries. Place into a well greased ovenproof dish. Cook the pudding according to package directions. Pour over the apple mixture. Melt the butter and honey in a small saucepan or in the microwave. Combine with the rolled oats, flour, spices, and nuts. Sprinkle over the apple and pudding mixture. Bake in a moderate oven 375 degrees for about 30 minutes or until the topping is browned. Serves 4 to 6.
APPLE SHELL PUDDING
A different way to eat pasta and a good way to use up leftover cooked pasta. Serve this accompanied with a fresh fruit salad.
GLYCEMIC INDEX: 41
NUTRIENTS PER SERVING:
CALORIES 220
FAT 4g
CARBOHYDRATE 39g
FIBER 2g
2 eggs
3 cups (1 lb.) cooked small pasta shells
½ cup (31/2 oz.) sugar
1 teaspoon ground cinnamon
½ teaspoon allspice
1 cup (10 oz.) grated apple
1 tablespoon butter, melted
Whisk the eggs in a bowl until thick, add all the remaining ingredients. Stir until well combined. Pour the mixture into a greased shallow baking dish. Bake in a moderate oven (350 degrees) for about 40 minutes or until set in the center. Serves 6.
BAKED APPLES
Tender cooked apples, stuffed with plump dried fruits makes an easy low G.I. dessert.
GLYCEMIC INDEX: 45
NUTRIENTS PER SERVING:
CALORIES 246
FAT 4g
CARBOHYDRATE 52g
FIBER 4g
4 large golden delicious apples (1 ½ lbs.)
2 tablespoons raisins
4 prunes, pitted and chopped
4 dried apricots, chopped
½ teaspoon grated lemon zest
½ teaspoon ground cinnamon
1 tablespoon apricot jam
1 ½ tablespoon butter
¼ cup (2 oz.) honey
6 tablespoons (3oz.) orange juice
½ tablespoon grated nutmeg
Core the apples, keeping them whole. Remove the peel from around one end and in strips around each apple (to give a striped appearance). Combine the currants, raisins, prunes, apricots, lemon zest, cinnamon and jam in a small bowl. Stuff the mixture into the apple centers. Place the apples in a baking dish just large enough to hold them. Combine the butter, honey, orange juice and nutmeg in a small saucepan. Stir over low heat until the butter is melted. Pour over the apples. Bake in a moderate oven (350 degrees), for about 40 minutes, or until the apples are tender but not mushy, basting with the juices every 10 minutes. Serve the apples drizzled with some of the juices from the dish. Serves 4.
CREAMED RICE WITH SLICED PEARS
A yummy variation on creamed rice with an intermediate G.I.
GLYCEMIC INDEX: 56
NUTRIENTS PER SERVING:
CALORIES 290
FAT NEGLIGBLE
CARBOHYDRATE 65g
FIBER 3g
2 cups water
1cup (2 ½ oz.) long grain rice
¼ cup (6 oz.) evaporated skim milk
¼ cup (2 oz.) firmly packed brown sugar
1teaspoon vanilla extract
16 pear slices, canned or fresh
Bring the water to a boil in a saucepan, add the rice and boil for15 minutes; drain. Return the rice to the saucepan with the milk. Stir over low heat until all the milk is absorbed. Stir over low heat until all the milk is absorbed. Stir in the sugar and vanilla extract; cool. Using an ice cream scoop, serve scoops of rice with the pear slices. Serves 4.
CREAMY APRICOT SLICE
To toast coconut, cook in a nonstick fry pan over low heat, stirring for 2 minutes of until just golden. Remove from the pan to cool.
GLYCEMIC INDEX: 46
NUTRIENTS PER SERVING:
CALORIES 225
FAT 10g
CARBOHYDRATE 38g
FIBER 2g
Base
¼ cup (1/3 oz.) desiccated coconut, toasted
5 oz. Graham cracker crumbs, finely crushed
4 tablespoons (2oz.) butter, melted
Topping
1 cup (4 oz.) dried apricots
½ cup (4 oz.) boiling water
2 6-oz. Containers low fat apricot yogurt
¼ cup (2 oz.) honey
2 eggs
Line an 11inch x 7 rectangular pan with foil. For the base, combine the ingredients in a bowl and mix well. Press the mixture evenly over the base of the prepared pan. Bake in a moderate oven (350 degree) for about 10 minutes or until browned. Remove from oven and allow to cool. For the topping, cover the apricots with the boiling water, let stand 30 minutes or until soft. Process in a blender or food processor until smooth. Add the yogurt, honey and eggs and blend until smooth. Spread the topping mixture over the prepared base. Bake in a moderate oven (350 degree) for about 30 to 35 minutes or until set. Cool, then refrigerate several hours before serving. Serves 8.
REFRESHING FRUIT CHEESECAKE
A delicious lower fat cheesecake that leaves you feeling good after you eat it- not weighed down with fat.
GLYCEMIC INDEX: 53
NUTRIENTS PER SERVING:
CALORIES 304
FAT 13g
CARBOHYDRATE 40g
FIBER 1g
Base
8 oz. Graham cracker crumbs
6 tablespoons (3 oz.) butter, melted
Filling
2 tablespoons gelatin
2 tablespoons boiling water
6 oz. Low fat fruit yogurt
8 oz. Carton low fat pineapple cottage cheese
¼ cup (2 oz.) honey
½ teaspoon vanilla extract
1 cup (6 ½ oz.) chopped fresh fruit (apple, orange, canteloupe, strawberries, pear, grapes)
For the base, combine the graham cracker crumbs and butter in a bowl. Press evenly into a 9 inch pie dish. Bake in a moderate oven (375 degree) for 10 minutes. Cool. For the filling, sprinkle the gelatin over the boiling water in a cup, stand cup in a small pan of simmering water and stir until dissolved; cool slightly. Process the cooled gelatin with the yogurt, cottage cheese, honey and vanilla extract in a blender or food processor until smooth. Arrange the chopped fruit over the prepared crust and pour over the yogurt mixture. Refrigerate for about 1 hour or until set. Serves 8.
YOGURT BERRY JELL-O
An easy dessert. You could make it with sugar free Jell-O if you wanted to reduce the calorie content.
GLYCEMIC INDEX: 54
NUTRIENTS PER SERVING:
CALORIES 111
FAT NEGLIGBLE
CARBOHYDRATE 20g
FIBER 1g
3 oz. Package berry flavored Jell-O
1 cup (8 oz.) boiling water
1 cup (5 oz.) strawberries or frozen raspberries
1 ½ cups (2 6-oz. containers) low fat berry yogurt
Combine the Jell-O and the boiling water in a bowl, stir until dissolved; cool but do not allow it to set. Coarsely chop the strawberries (frozen raspberries will tend to break up on stirring). Fold the yogurt and berries through the Jell-O; mix well. Pour into serving cups and refrigerate until set. Serves 4.
WINTER FRUIT SALAD
GLYCEMIC INDEX: 47
NUTRIENTS PER SERVING:
CALORIES 139
FAT 1g
CARBOHYDRATE 33g
FIBER 5g
1 orange, peeled and separated into segments
1 medium red apple, cut into bite-sized cubes
2 teaspoons sugar
1 teaspoon fresh lemon juice
1 small banana
1 tablespoon shredded coconut
Cut the orange segments in half. Place the apple and orange chunks in a bowl. Sprinkle over the sugar and lemon juice and mix thoroughly. Cover and refrigerate at least 1 hour. Just before serving, stir in the sliced banana. Sprinkle with coconut to serve. Serves 2.
APPLE CRUMBLE
A quick and easy version that makes a delicious low G.I. dessert.
GLYCEMIC INDEX: 51
NUTRIENTS PER SERVING:
CALORIES 360
FAT 12g
CARBOHYDRATE 60g
FIBER 7g
3 large Granny Smith apples, peeled, cored and sliced
½ teaspoon allspice
CRUMBLE
1 cup (3 oz.) rolled oats
1 ¾ oz. Unprocessed oat bran
½ cup brown sugar
1 teaspoon cinnamon
3 tablespoons (1 ½ oz.) butter
Combine the apples and allspice and place in a 9 inch pie dish. In a food processor combine the rest of the ingredients until crumbly. Sprinkle over the apples. Bake in a 375 oven for 30 minutes. Serves 4 (generously)