MELT-IN-YOUR-MOUTH FRUIT KABOBS
2 cups sliced strawberries Glaze
6 kiwifruits, peeled and quartered H cup sugar-free maple syrup lengthwise 1 Tbsp. cinnamon
4 large pears, chopped into bite-size 1 Tbsp. vanilla extract pieces 3 Tbsp. trans- and saturated fat-free
/ fresh pineapple cut into chunks spread (i.e., Brummel and
Place strawberries, kiwifruit, pears, and pineapple onto skewers and grill about 2 minutes on each side, or until browned. Mix glaze ingredients together and warm on the stove. Drizzle over kabobs.
YIELD: 6 SKEWERS (APPROXIMATELY)
FUDGY MINT BROWNIES
butter-flavored cooking spray 1 tsp. peppermint extract
1 cup light silken tofu, drained 1G cups cake flour G cup light corn syrup O cup fructose
H cup unsweetened cocoa powder H tsp. salt
2 Tbsp. almond oil H tsp. baking powder 1 Tbsp. vanilla extract powdered sugar
Spray a sheet cake pan with cooking spray. In a food processor, blend tofu, corn syrup, cocoa powder, almond oil, vanilla and peppermint extracts until smooth. In a large mixing bowl, combine flour, fructose, salt, and baking powder. Add mixture from food processor and stir well to remove lumps. Pour into cake pan and bake 25-35 minutes or until a toothpick inserted in the center comes out clean. Cool brownies in pan, then dust with powdered sugar.
YIELD: 12 SERVINGS
Nutrition Facts: Calories 120 I Protein 2.5 g I Carbohydrates 23 g I Fat 2.5 g
nonstick cooking spray 2 Tbsp. trans- and saturated fat-free 6 cups fat-free, sugar-free vanilla spread (i.e., Brummel and frozen yogurt Brown), melted
1 cup finely crushed graham 2 Tbsp. light corn syrup crackers G cup chocolate syrup
G cup unsweetened cocoa powder 1H Tbsp. peanut butter
Spray a 9-inch pie plate with cooking spray. Allow frozen yogurt to become soft but not melted or runny. In a medium bowl, mix graham cracker crumbs with cocoa powder and powdered sugar. Add melted butter and corn syrup and stir. The crumbs should be sticky but not soggy. Spoon into pie plate. Using a piece of waxed paper, press the crumbs to evenly cover bottom and sides of pie plate. In a small bowl, stir chocolate syrup into peanut butter until all lumps are removed; the mixture should be like a paste. Spread about two-thirds of mixture evenly over bottom of crust. Set the other one-third aside. Spoon softened frozen yogurt on top of peanut butter mixture in pie plate in an even mound. When pie plate is full, smooth top with spatula. If yogurt seems soft or runny, return pie to freezer to harden before next step. Add milk to left-over chocolate/peanut butter mixture and stir until smooth. Using a spoon, drizzle mixture over top of pie in a swirling motion. If mixture is too thick to drizzle, add more milk, a drop at a time, stirring until it reaches desired consistency. Put pie in freezer.
YIELD: 8 SERVINGS
Nutrition Facts: Calories 233 I Protein 8 g I Carbohydrates 39 g I Fat 5 g
1 cup light vanilla yogurt G cup strawberries
G cup blackberries 2 Tbsp. low-fat granola
G cup blueberries
Alternate layers of yogurt with berries. Top with granola and serve. YIELD: 1 SERVING
Nutrition Facts: Calories 201 I Protein 9 g I Carbohydrates 38.5 g I Fat 1 g
3 oz. silken tofu 2 Tbsp. cocoa
1 cup soy milk G cup Cool Whip
1 packet Splenda 1 Tbsp. chocolate chips/sprinkles
Place tofu, soy milk, Splenda, and cocoa in blender and blend thoroughly. Pour in dessert glass and top with Cool Whip and chocolate chips/sprinkles.
YIELD: 1 SERVING
Nutrition Facts: Calories 295 I Protein 10 g I Carbohydrates 38 g I Fat 13 g
REFRESHING YOGURT PIE
1 cup Cool Whip 1 graham cracker pie crust
3 cups light flavored yogurt (i.e., lemon, strawberry, peach)
In large bowl, mix Cool Whip and yogurt together. Pour mixture into graham cracker pie crust and place into freezer. Serve frozen.
YIELD: 8 SERVINGS
Nutrition Facts: Calories 235 I Protein 10 g I Carbohydrates 27 g I Fat 10 g
CHOCOLATE PEANUT BUTTER DROPS
1 oz. unsweetened chocolate N cup low-fat ricotta cheese G cup natural peanut butter 3-4 packets Splenda
2 Tbsp. trans- and saturated fat-free 1 tsp. vanilla spread (i.e., Brummel and Brown)
Melt chocolate, peanut butter, and butter-style spread in the microwave. Stir well. Add ricotta, Splenda, and vanilla, mixing well. Drop by tablespoon onto waxed paper. Chill until firm.
YIELD: 12 SERVINGS
Nutrition Facts: Calories 60 I Protein 2.2 g I Carbohydrates 1.2 g I Fat 5 g
THE PERFECT COOKIE
1 tsp. vanilla 1 cup whole-wheat flour 1 tsp. baking soda 1 tsp. ground cinnamon H tsp. salt (optional) 3 cups uncooked oats
In a large bowl, beat butter-style spread and fructose until creamy. Blend in flaxseed. Add eggs and vanilla extract; beat well. Add wholewheat flour, baking soda, cinnamon, and salt; mix well. Add oats; mix well. Drop dough by rounded tablespoons onto ungreased baking sheets. Bake at 350 degrees for 8-10 minutes for a chewy cookie or 10-12 minutes
I cup trans- and saturated fat-free spread (i.e., Brummel and Brown) 1H cups granulated fructose
1 cup ground flaxseed
2 eggs for a crisp cookie. Cool 1 minute on baking sheets. Remove to wire rack; cool completely. Store tightly covered.
YIELD: 4 DOZEN
Nutrition Facts (1 cookie): Calories 70 I Protein 2 g I Carbohydrates 12 g I Fat 2.4 g I Fiber 1.5 g
WHOLE-WHEAT BLUEBERRY NUT BREAD
/ cup trans- and saturated fat-free 1 tsp. baking soda spread (i.e., Brummel and / tsp. salt
1 tsp. vanilla extract
In a large bowl, beat butter substitute and Splenda until creamy. Add eggs and vanilla extract; mix well. Add whole-wheat flour, baking soda, and salt; mix well. Stir in blueberries and walnuts. Spray a loaf pan with cooking spray. Pour mixture into loaf pan. Bake at 350 degrees for 1 hour.
YIELD: 12 SLICES
1 cup Splenda
1 cup blueberries H cup chopped walnuts cooking spray
Nutrition Facts: Calories 145 I Protein 4 g I Carbohydrates 16 g I Fat 7 g
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If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important to lose the extra pounds so you’ll look good, feel healthier and develop a sense of pride and self-esteem. Once you’ve lost the fat, you’ll need to maintain your weight.