Monday, February 15

Low Calories Desserts


Raspberry Chocolate Cups
6   tablespoons semisweet chocolate chips
3   tablespoons seedless raspberry jam
1. Place the chocolate chips in a small microwavable bowl and microwave on high, stirring every 15 seconds, until the chocolate is melted and smooth, about 1 minute.
2. Spoon 3/4 teaspoon melted chocolate into one foil cup (1-inch wide by 3/4-inch high).
3. Use a small flat paint brush to spread the chocolate evenly over the bottom and sides.
4. Repeat with the remaining cups, place them on a plate and refrigerate for 3 minutes or until the chocolate is firm.
5. Spoon 3/4 teaspoon jam into each chocolate-lined cup.
6. Tap the bottom of each cup on the counter to settle jam.
7. Reheat the remaining melted chocolate in the microwave for 10 seconds on high.
8. Stir and repeat microwaving until the chocolate is completely smooth.
9. Spoon 1/2 teaspoon melted chocolate over the top of the jam in one cup.
10. Use the brush to spread the chocolate to the sides so that it seals in the jam.
11. Repeat with the remaining 11 cups.
12. Refrigerate 3 minutes or until the chocolate is firm, or allow the chocolate to firm up at room temperature, about 3 hours.
Calculated for 1 pieces
Recipe makes 12 pieces 

Calories 39
Calories from Fat 14

Amount Per Serving %RDA
Total Fat 1.6g 2%
 Saturated Fat 0.9g 4%
 Polyunsat. Fat 0.1g  
 Monounsat. Fat 0.5g  
Cholesterol 0mg 0%
Sodium 2mg 0%
Potassium 23mg 0%
Total Carbohydrate 6.8g 2%
 Dietary Fiber 0.4g 1%
Protein 0.2g 

Cinnamon Raisin Apple Muffin Mix*
(Makes 12 muffins)

2 cups whole-wheat pastry flour or unbleached all-purpose flour
1 teaspoon ground cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup raisins

Whisk together first six ingredients and store in an airtight container. Package raisins separately.

Attach these instructions: To prepare, preheat oven to 350 degrees. Mix together 1 cup apple juice, 1/2 cup applesauce, and 2 Tablespoons canola oil. Add dry ingredients and raisins and stir until just combined. Spoon into lightly oiled muffin tins, and bake for 20 to 25 minutes, or until middle is done.

Total Calories Per Muffin: 128
Fat: 3 grams


Ginger-Apricot Pancakes*
(Makes about ten 3-inch pancakes)

The oat flour in this recipe helps balance the gluten in the spelt flour. Be careful not to overmix this batter because overmixing a gluten-containing batter will cause the pancakes to be tough. You can substitute apple juice or peach nectar for the apricot nectar.

1/2 cup spelt flour
1/2 cup oat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2/3 cup apricot nectar
1/3 cup plain or vanilla soy or rice milk
1 Tablespoon tahini
1 Tablespoon fruit sweetener
1 teaspoon freshly grated ginger

Sift or mix together dry ingredients, making sure there are no small lumps. In a blender or with a hand blender combine apricot nectar, soy or rice milk, tahini, fruit sweetener, and ginger. Blend until creamy. Combine wet and dry ingredients, mixing only until a batter forms. Spoon onto a preheated griddle. When bubbles form and break, cook reverse side for a few minutes.

Total calories per pancake: 64
Fat: 1 gram
Carbohydrates: 12 grams
Protein: 2 grams
Sodium: 196 milligrams
Fiber: 1 gram


Light Lemony Oatcakes*
(Makes about ten 3-inch pancakes)

1 cup vanilla soy or rice milk
1 Tablespoon lemon juice
1 heaping cup old-fashioned oats (or 1 cup oat flour)
1/2 Tablespoon tapioca flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon lemon zest (the outer peel of an organic lemon, or lemon flavoring)
1/8 teaspoon salt
1 Tablespoon nut butter or tahini
1 Tablespoon maple syrup

Combine soy or rice milk and lemon juice. Set aside. Blend oats in a spice grinder or blender until finely ground. Mix oat flour with tapioca flour, baking powder, soda, lemon zest, and salt, making sure there are no small lumps. In a blender or with a hand blender combine milk mixture, nut butter or tahini, and maple syrup. Blend well. Mix wet and dry ingredients. Spoon onto a preheated griddle. Mixture will be quite thin. When bubbles form and break, turn carefully and cook until lightly browned.

Total calories per pancake: 67
Fat: 2 grams
Carbohydrates: 11 grams
Protein: 2 grams
Sodium: 200 milligrams
Fiber: 1 gram


Carob-Barley Pancakes*
(Makes about ten 3-inch pancakes)

1 1/4 cups barley flour
1 1/2 Tablespoons date sugar or Sucanat
1 Tablespoon carob powder
2 teaspoons baking powder
1/4 teaspoon salt
1/2 Tablespoon Ener-G Egg Replacer
2 Tablespoons water
1 cup carob soy or rice milk
1/2 teaspoon vanilla
1/2 cup cooked barley or rice

Combine dry ingredients. Blend well. Whip together Ener-G Egg Replacer and water until foamy. Beat in carob soy or rice milk and vanilla. Mix wet and dry ingredients. If mixture is too thick, add a bit more milk. Stir in barley or rice. Spoon onto a preheated griddle. Cook on medium heat. When bubbles appear and break, turn and cook reverse side for a few minutes. Serve hot.

Total calories per pancake: 90
Fat: 1 gram
Carbohydrates: 18 grams
Protein: 2 grams
Sodium: 170 milligrams
Fiber: 3 grams  

Chocolate Craving Fixers
Calories: 12, Carbohydrates: 3g, Protein: 0g, Fat: 0g

A box of Chocolate pudding mix
2 cups of cold water

Mix pudding with water (rather than milk). Pour into ice cube tray and freeze. Makes 14 cubes.


Cocoa Candies
Calories: 25, Carbohydrates: 2g, Protein: 2g, Fat: 1g

2 egg whites
2 packets Sweet N Low
2 tbsp bakers cocoap

Add sweetener to egg whites and beat them on high speed until stiff peaks form. (When you lift some up with a spoon, it forms a little stiff peak, not a soft peak that falls back down.) With a spoon, gently blend in cocoa powder, taking care not to break down the foam by stirring too much. Divide the foam into 12 cookie sized lumps on a non stick cookie sheet and cook on 350 until lightly browned. Use only Sweet 'N' Low. It helps the meringue stay fluffy. Makes 4 servings.


Watermelon Sherbet
Servings: 8 (1/2 cup) servings, Calories: 83, Carbohydrates: 20g, Protein: 1g, Fat: 0g

2 c watermelon, cubed and seeded
1/2 c sugar
1 envelope gelatin, unflavored
1/3 c cranberry juice cocktail

1. Place watermelon in a blender or food processor.
2. Cover and blend until smooth.
3. Stir in sugar.
4. In a small saucepan, combine gelatin and cranberry juice. Let stand for 5 minutes.
5. Stir mixture over low heat until gelatin is dissolved.
6. Pour and stir the gelatin mixture into the melon mixture.
7. Pour into an 8x8x2-inch baking pan. Cover and freeze for 2 hours or until firm.
8. Break up frozen mixture and place in a chilled mixer bowl.
9. Beat with an electric mixer on medium to high speed or until mixture is fluffy.
10. Return to pan. Cover and freeze for 6 hours or until firm. 

Bluberry Smoothie
Servings: 2 8 oz. servings, Calories: 126, Protien 7g, Carbohydrates: 26 g, Fat 0g, Fiber 3.8g

1/4 cup blueberries, frozen
1 Banana
8 oz Vanilla Yogurt, fat free
2 tbsp pineapple orange juice
6-10 ice cubes

1. Place all ingredients in blender, and blend.


Marshmallow Cream Divinity
 Servings: 24; Calories 85; Total Fat 1 g; Cholesterol 0 mg; Protein 0 g; Sodium 19 mg; Carbohydrates 20 g; Fiber 0.1 g

1/3 c water
7 ozs marshmallow cream
1 1/2 c granulated sugar
1 tsp pure vanilla extract
1/4 tsp cream of tartar
1/4 c walnuts, chopped
1/8 tsp salt

In a saucepan, place water, sugar, cream of tartar, and salt. Boil over high heat, without stirring, until candy thermometer reaches 248. Place marshmallow cream in a small bowl. Mix on low speed. Gradually add hot sugar mixture. Mix well. Fold in vanilla extract. Continue mixing on low speed until mixture begins to lose it gloss and hold it's shape when dropped from spoon. Fold in walnuts. Drop by teaspoonfuls onto wax paper. Cool and store in airtight container.


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