Fruit Desserts: Healthy Recipes (cont.)
1 box (4 servings) instant sugar-free lemon pudding
1 1/2 cups cold 1% low-fat milk (or skim milk)
1 cup vanilla yogurt (whatever type you prefer, light or low-fat)
1-1 1/2 cups fresh fruit, sliced (or whole blackberries, raspberries, or blueberries)
- Pour cold milk into mixing bowl. Sprinkle pudding powder over the top. Beat on medium- low speed, scraping sides at least once, for 2 minutes or until well blended.
- Add yogurt and beat on medium-low briefly to blend.
- Spoon evenly into 4 dessert dishes (about 1/2 cup each). Cover and refrigerate until ready to serve. Right before serving, top with fresh fruit.
Makes 4 servings
Nutrition Information: Per serving (using low-fat vanilla yogurt): 138 calories, 6 g protein, 25 g carbohydrate, 1.7 g fat, 0.9 g saturated fat, 8 mg cholesterol, 2 g fiber, 378 mg sodium. Calories from fat: 11%.
9-inch pie crust, baked (use whole wheat if available)
3/4 cup water
3 tablespoons cornstarch
2 cups sliced strawberries, firmly packed
3/4 cup granulated sugar
1/2 teaspoon vanilla extract
About 4 drops red food coloring (optional)
4 cups whole strawberries, trimmed of tops and rinsed and dried well
8 dollops of light whipped cream or similar (optional)
- Bake pie crust as directed on the package (be sure to prick several times with a fork before baking.)
- While pie crust is baking, prepare the strawberry syrup. In small bowl, combine water with cornstarch; set aside. Pour sliced strawberries into medium nonstick saucepan and mash well with potato masher. Stir in the sugar and bring to a gentle boil over medium heat, stirring frequently. Gradually stir cornstarch mixture into strawberry mixture. Reduce heat to low and simmer until nicely thickened, stirring constantly (about 5 minutes.) Let cool.
- Arrange whole strawberries in the baked, cooled pie crust. Pour mixture evenly over berries in the piecrust. Chill for several hours before serving. Serve each slice of pie with a dollop of light whipped cream, if desired.
Yield: Makes 8 servings
Nutrition Information: Per serving: 222 calories, 2 g protein, 40 g carbohydrate, 6.4 g fat, 1.5 g saturated fat, 0 mg cholesterol, 3 g fiber, 147 mg sodium. Calories from fat: 26%.
Apple Pie Crisp
With the wonderful crumb topping, you'll hardly notice there isn't any crust.
1/2 cup walnuts
1/2 cup unbleached white flour
1/2 cup whole-wheat flour
3 tablespoons brown sugar
1/4 teaspoon ground cinnamon
3 tablespoons no-trans-fat margarine with 8 grams of fat per tablespoon, melted (melt in microwave or small saucepan)
3 tablespoons maple syrup, pancake syrup, or light pancake syrup
4 cups cored and thinly sliced apples (pippin and Granny Smith work well), firmly packed
1/4 cup sugar (or substitute 2 tablespoons Splenda)
1 teaspoon apple pie spice
2 tablespoons unbleached flour
- Preheat oven to 375 degrees. Coat a 9x9-inch baking dish, 9-inch cake pan, or deep-dish pie plate with canola cooking spray.
- Toast the walnuts by spreading on a pie plate and heating in oven until fragrant (about 7 minutes). Chop the nuts medium-fine.
- Combine the flours, brown sugar, and cinnamon in a mixing bowl. Drizzle the melted margarine and maple syrup over the top and blend on LOW speed until crumbly. Add the chopped nuts and mix well. (The topping can be prepared up to a week ahead and refrigerated).
- Put the sliced apples in a large bowl. Add the sugar and apple pie spice to a 1-cup measure, then pour over the apples and toss. Sprinkle 2 tablespoons of flour over the apples and mix gently. Pour the mixture evenly into the prepared baking dish.
- Spoon the topping over the apples, pressing down lightly. Place the dish on a baking sheet (if necessary) to catch any overflow. Bake on the center rack of oven until the topping is golden brown and the juices have thickened slightly, about 35-45 minutes.
- Serve warm with light vanilla ice cream.
Yield: 8 servings
Nutrition Information: Per serving (using Take Control margarine): 227 calories, 4 g protein, 37 g carbohydrate, 7.5 g fat (0.7 g saturated fat, 2.7 g monounsaturated fat, 3.8 g polyunsaturated fat), 0 mg cholesterol, 3 g fiber, 35 mg sodium, 1 g Omega-3 fatty acids, 4 g 0mega-6 fatty acids. Calories from fat: 35%
Recipes provided by Elaine Magee; © 2008 Elaine Magee
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.
Published April 25, 2008.