Healthy Desserts

A Light Version of a Key Lime Pie

Print recipe

1 container key lime pie flavored yogurt, fat free
1 package lime flavored jello, fat free
1 container 8 ounce fat free cool whip
1 reduced fat graham cracker pie crust
1/4 cup boiling water

Dissolve jello in water. Let cool; add yogurt and stir with wire whisk. Fold in cool whip and pour in pie crust. Chill for 2 hours.

Preparation Time: 20 minutes
Cook Time: 2 hours
Serves: 8 servings (1/8 slices)

Nutrition facts per serving:
Calories: 90
Total Fat: 2 g
Cholesterol: 0 mg
Sodium: 75 mg
Total Carbohydrate: 18 g
Protein: 1 g

Almost a Pyramid Sundae

Print recipe

1/2 cup fresh, sliced strawberries or other fruit cut into bite-sized pieces
1 graham cracker square, crushed
1/2 cup low fat yogurt, any flavor
1 tablespoon chopped nuts, any type

Wash your hands and clean your cooking area. Wash and slice fruit. In a plastic sandwich bag or bowl, crush the graham cracker square. In a clear or glass dessert dish, layer the crushed graham cracker, yogurt, fruit and nuts.

Preparation Time: 10 minutes
Serves: 1

Nutrition Facts Per Serving:
Calories: 150
Total Fat: 6 g
Cholesterol: 0 mg
Sodium: 80 mg
Total Carbohydrate: 24 g
Protein: 3g

Almost a Pyramid Sundae

Print recipe

½ cup fresh, sliced strawberries or other fruit cut into bite size pieces
1 graham cracker square (2 ½ inches), crushed
½ cup low-fat yogurt, any flavor
1 Tablespoon chopped nuts, any type

Wash your hands and clean your cooking area. Wash and slice fruit. In a plastic bag or bowl, crush the graham cracker square. In a small bowl, layer the crushed graham cracker, yogurt, fruit and nuts.

Preparation Time: 10 minutes
Serves: 1

Nutrition facts per serving:
Calories: 150
Total Fat: 6 g
Cholesterol: 0 mg
Sodium: 80 mg
Total Carbohydrate: 24 g
Protein: 3 g

Amaretto Chocolate Fondue

Print recipe

3/4 cup heavy whipping cream
1 pound semi-sweet chocolate, chopped or grated
1/4 cup Amaretto liqueur

In a heavy saucepan, bring the whipping cream to a boil. Remove from the heat and add chocolate, stirring until smooth. Stir in liqueur. Carefully transfer to fondue pot for serving.

Preparation Time: 0 minutes
Cook Time: 20 minutes
Yield: 2 Tablespoons per serving

Nutrition facts per serving:
Calories: 50
Total Fat: 3.5 g
Cholesterol: 0 mg
Sodium: 1.5 mg
Total Carbohydrate: 4.9 g
Protein: .6 g

Serve with: fresh fruit chunks or cubes, marshmallows, angel food cake, pretzels, cookies, or any other dipping food of your choice.

Apple Cinnamon Wrap & Roll

Print recipe

Non-stick cooking spray
1 ½ Tablespoons sugar
½ teaspoon cinnamon
1 apple
2 Tablespoons low-fat vanilla yogurt
2 6-inch flour tortillas

Wash your hands and clean your cooking area. Mix sugar and cinnamon in a small bowl. Wash and chop apples. Place in a medium bowl. Add yogurt to apples, stirring to combine. Lay tortilla flat on a plate. Lightly spray top side with non-stick cooking spray. Sprinkle with a spoonful of cinnamon sugar. Flip tortilla so unsprayed side is up. Using ½ of the apple mixture fill half of the tortilla, folding the other half over mixture. Heat non-stick cooking spray in frying pan on medium heat. Place folded tortilla in pan and cook about 1 minute or until lightly browned. Flip to cook second side (if pan starts to smoke, remove from burner for a minute, then continue). Remove from pan and cut in half. Repeat with remaining tortilla.

Preparation Time: 5 minutes
Serves: 4

Nutrition facts per serving
Calories: 90
Total Fat: 1 g
Cholesterol: 0 mg
Sodium: 100 mg
Total Carbohydrate: 18
Protein: 2 g

Banana Cookies

Print recipe

3 ripe bananas
1/3 cup vegetable oil
2 cups rolled oats
1 teaspoon vanilla extract
1 cup dates, pitted and chopped

Preheat oven to 350 degrees F (175 degrees C). In a large bowl, mash the bananas. Stir in oats, dates, oil, and vanilla. Mix well, and allow to sit for 15 minutes. Drop by teaspoonfuls onto an ungreased cookie sheet.

Bake for 20 minutes in the preheated oven, or until lightly brown.

Serves: 36

Nutrition Facts per Serving:
Calories: 58
Total Fat: 2.4 g
Cholesterol: 0 mg
Sodium: < 1 mg
Total Carbohydrate: 9 g
Protein: 0.8 g

Banana Raisin Bread

Print recipe

1½ cups ripe bananas, mashed
4 egg whites
1/4 cup low-fat buttermilk
1/2 cup sugar
1½ cups 100% whole wheat flour
1 teaspoon baking soda
2 teaspoons baking powder
1/2 teaspoon salt
1/2 cup raisins
non-stick cooking spray
2 Tablespoons canola oil

Pre-heat oven to 350⁰ F. Lightly spray an 8X4 inch loaf pan with non-stick cooking spray. In a medium bowl combine bananas, oil, buttermilk, and egg whites; mix well and set aside. In a large bowl, combine flour, sugar, baking powder, baking soda and salt. Make a well in the center of the dry ingredients. Add banana mixture and raisins to dry ingredients and mix well. Bake for 45 to 50 minutes or until a toothpick inserted in the center of the cooked loaf comes out clean.

Preparation Time: 20 minutes
Cook Time: 45-50 minutes
Serves: 16 portions

Nutrition facts per serving:
Calories: 125
Total Fat: 3 g
Cholesterol: 0 mg
Sodium: 219 mg
Total Carbohydrate: 23 g
Protein: 4 g

Banana Rice Pudding

Print recipe

2 teaspoons sugar-free vanilla pudding mix
1/2 cup low fat or fat-free milk
1 cup cooked whole grain brown rice
1 cup bananas, thinly sliced

Wash your hands and clean your cooking area. In a medium bowl, mix pudding and milk. Fold in rice and bananas. Chill before serving.

Preparation Time: 10 minutes
Serves: 4

Nutrition Facts Per Serving:
Calories: 70
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 75 mg
Total Carbohydrate: 15 g
Protein: 2 g

Adapted By: Nelda L. Speller, From: Uncle Bens

Banana Split Salad

Print recipe

1 banana
1/4 cup low-fat cottage cheese
1/4 cup fruit cocktail, canned in its own juice

Wash, peel, and slice banana lengthwise. Place in a bowl. Top banana with cottage cheese. Pour fruit cocktail over top.

Preparation Time: 10 minutes
Cook Time: 0
Serves: 2

Nutrition facts per serving:
Calories: 130
Total Fat: 1.5 g
Cholesterol: 5 mg
Sodium: 230 mg
Total Carbohydrate: 23 g
Protein: 8 g

Bananas Foster Sundae

Print recipe

1 medium banana
2 tablespoons packed brown sugar
2 teaspoons butter
1 tablespoon water
1 teaspoon rum extract
2 cups sugar-free, reduced -fat vanilla ice cream

Peel and cut banana into 1/4-inch slices; set aside. Heat brown sugar and butter in medium nonstick skillet over medium-low heat, stirring constantly. Stir in water; cook and stir 30 to 45 seconds or until slightly thickened. Add bananas and rum extract, stirring gently to coat in caramel mixture. Cook about 30 seconds more or until bananas are heated through. Remove from heat.

Scoop ice cream into 4 individual dessert dishes; spoon banana mixture evenly over ice cream. Serve immediately.

Preparation Time: 10 minutes
Cook Time: 5 minutes
Serves: 4

Nutrition facts per serving:
(1/2 cup ice cream and 2 tablespoons topping)
Calories: 172
Total Fat: 4 g
Cholesterol: 15 mg
Sodium: 71 mg
Total Carbohydrate: 30 g
Protein: 3 g

Berry Frozen Yogurt

Print recipe

3 cups fresh or frozen and partially thawed blackberries, raspberries, or blueberries (or a cup of each)
6 Tablespoons sugar
1 Tablespoon lemon juice
3/4 cup low-fat plain yogurt

Combine berries, sugar, and lemon juice in a food processor; process until smooth. Add yogurt and pulse until mixed in.

If using fresh berries, transfer the mixture to a medium bowl, cover and refrigerate until chilled, about 1 hour.

Transfer the berry mixture to an ice cream maker and freeze according to manufacturer's directions. (Alternatively, freeze the mixture in a shallow metal pan until frozen solid, about 6 hours. Break into chunks and process in a food processor until smooth and creamy.)

Serve immediately or transfer to a storage container and let harden in the freezer for 1 to 1 1/2 hours.

Preparation Time: 10 minutes
Cook Time: 1 hour and 35 minutes (including 1 hour chilling time)
Serves: 6

Nutrition facts per serving:
Calories: 106
Total Fat: 1 g
Cholesterol: 2 mg
Sodium: 22 mg
Total Carbohydrate: 22 g
Protein: 3 g

Blueberries with Lemon Cream

Print recipe

4 ounces reduced-fat cream cheese
3/4 cup low-fat vanilla yogurt
1 teaspoon honey
2 teaspoons lemon zest
2 cups fresh blueberries

Using fork, break up cream cheese in a medium bowl. Drain off any liquid from yogurt; add yogurt to the bowl along with honey. Using an electric mixer, beat at high speed until light and creamy. Stir in lemon zest.

Layer the lemon cream and blueberries in dessert dish or wineglasses. If not serving immediately cover and refrigerate for up to 8 hours.

Preparation Time: 10 minutes
Cook Time: 0
Serves: 4

Nutrition facts per serving:
Calories: 156
Total Fat: 7 g
Cholesterol: 22 mg
Sodium: 151 mg
Total Carbohydrate: 19 g
Protein: 6 g

Breakfast Parfait

Print recipe

2 cups pineapple, canned and chopped
1 cup thawed berries, frozen
1 cup yogurt, low-fat vanilla
1 peeled and sliced banana
1/3 cup raisins

In glasses or bowls, layer pineapple, berries, yogurt, banana, and raisins.

Preparation Time: 5 minutes
Cook Time: 0
Serves: 4

Nutrition facts per serving:
Calories: 190
Total Fat: 1 g
Cholesterol: 5 mg
Sodium: 40 mg
Total Carbohydrate: 44 g
Protein: 4 g

Caramel Apple Salad

Print recipe

3 large Granny Smith Apples, cored and diced
1 cup chopped celery (chopped very small)
½ cup walnuts
½ cup raisings
1 package (4 servings) fat-free instant Butterscotch pudding
2 cups low-fat plain yogurt

Wash your hands and clean your cooking area. Wash, core, and dice apples. Wash and chop celery. Mix apples, walnuts, raisins, and celery in a large mixing bowl. In a small bowl, mix dry pudding package and yogurt. Combine the pudding mixture with the apple mixture and mix well. Refrigerate for 30 minutes to 1 hour before serving.

Preparation Time: 20 minutes
Chill Time: 30-60 minutes
Serves: 12

Nutrition facts per serving:
Calories: 120
Total Fat: 4 g
Cholesterol: 0 mg
Sodium: 380 mg
Total Carbohydrate: 20 g
Protein: 3 g

Carrot Cookies

Print recipe

1/2 cup soft margarine
1 cup honey
1 cup grated raw carrots
2 well beaten egg whites
2 cups flour
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
2 cups raw quick cooking oatmeal
1 cup raisins

In a large bowl, cream together margarine and honey. Stir in carrots and egg whites. Stir together flour, baking powder, baking soda, salt, cinnamon, oatmeal, and raisins. Gradually stir flour-oatmeal mixture into creamed mixture, just until all flour is mixed. Do not over mix.

Drop from teaspoon on greased baking sheet. Flatten slightly and bake at 350 degrees for 10 minutes, or until lightly browned.

Preparation Time: 15 minutes
Cook Time: 10 minutes
Serves: 30 (2-cookies per serving)

Nutrition Facts Per Serving:
Calories: 168
Total Fat: 4 g
Cholesterol: 0 mg
Sodium: 126 mg
Total Carbohydrate: 31 g
Protein: 3 g

Recipe Web site

Cheese Cake

Print recipe

8 oz. low fat cream cheese, softened
1/2 cup sugar
12 oz. container fat free, non-dairy whipped topping
Pre-made low fat graham cracker crust
Low calorie cherry Pie Filling

Cream cheese needs to soften (leave at room temperature 30 minutes). Mix with sugar using beaters and then fold in whipped topping. Pour into graham cracker crust and add cherry pie filling. Refrigerate before serving. Enjoy!

Preparation Time: 15 minutes
Serves: 8

Nutrition Facts Per Serving:
Calories: 220
Total fat: 6 g
Cholesterol: 4 mg
Sodium: 497 mg
Total Carbohydrate: 36 g
Protein: 6 g

Chocolate–Banana Parfaits

Print recipe

2 cups cold fat free milk
1 4-serving size package chocolate flavor fat-free, sugar-free instant pudding mix
2 medium bananas, sliced
3/4 cup thawed sugar free whipped topping

Pour milk into medium bowl. Add dry pudding mix. Beat with wire whisk 2 minutes or until well blended. Spoon half of the pudding evenly into 4 dessert glasses. Cover with layers of banana slices, 1/2 cup of the whipped topping, and the remaining pudding. Top with remaining 1/4 cup whipped topping.

Serve immediately or refrigerate until ready to serve. Store leftover parfaits in refrigerator.

Preparation Time: 10 minutes
Cook Time: 0
Serves: 4

Nutrition facts per serving:
Calories: 160
Total Fat: 2.5 g
Cholesterol: 5 mg
Sodium: 360 mg
Total Carbohydrate: 32 g
Protein: 5 g

Delicious Grilled Bananas

Print recipe

2 Bananas (not too ripe)
2 Tablespoons honey
1 Tablespoon ground cinnamon
2 cups water

Preheat grill or use a saucepan on the stove top. Slice the bananas lengthwise (leave skin on, make sure you wash with cool running water before slicing). Place sliced bananas into water (cool in temperature) for 20 minutes. Take bananas out of water and pat dry. Place honey and cinnamon on the bananas and place on grill. The honey and cinnamon will turn into a glaze once the heat is applied. Grill for 2 minutes or until grill marks appear on bananas.

Optional toppings:
Yogurt, nuts, chocolate chips, or anything that appeals to you

Preparation Time: 5 minutes
Cook Time: 2 minutes
Serves: 4

Nutrition facts per serving:
Calories: 80
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 0 mg
Total Carbohydrate: 22 g
Protein: 1g

Serve with: yogurt or low fat ice-cream

Fresh Blueberry Cobbler

Print recipe

1/2 cup sugar
1 Tablespoon sugar
2 Tablespoons cornstarch
1½ teaspoons baking powder
3 cups fresh blueberries
3 Tablespoons vegetable oil
1 teaspoon lemon juice
1/2 cup low-fat milk
1 cup flour

Coat a 9x9 glass baking dish with non-stick cooking spray. In a medium saucepan combine 1/2 cup sugar, cornstarch, blueberries, and lemon juice. Bring mixture to a boil, stirring continuously for one minute. Pour blueberry mixture into the greased 9x9 baking dish, cover with foil to keep warm and set aside. Combine flour, remaining 1 Tablespoon of sugar and baking powder in a medium mixing bowl. Add oil and milk and blend together until a dough forms. Evenly drop 9 spoonfuls of dough onto the fruit mixture. Bake at 400⁰ F for 25 to 35 minutes or until biscuit topping is golden brown. Serve warm.

Preparation Time: 20 minutes
Cook Time: 30 minutes
Serves: 9 portions (3x3 piece each)

Nutrition facts per serving:
Calories: 176
Total Fat: 5 g
Cholesterol: 1 mg
Sodium: 9 mg
Total Carbohydrate: 31 g
Protein: 2 g

Serve with: 1/2 cup low-fat vanilla frozen yogurt

Fresh Fruit with Poppy Seed Dressing

Print recipe

3 cups assorted fresh fruit, cut into bite size pieces

Dressing:
1 cup lemon low-fat yogurt
1/4 teaspoon poppy seeds

Mix dressing ingredients together and refrigerate. Serve with fresh fruit.

Preparation Time: 20 minutes
Serves: 6 (1/2 cup per serving)

Nutrition Facts Per Serving:
Calories: 94
Total fat: 1 g
Cholesterol: 2 mg
Sodium: 25 mg
Total Carbohydrate: 21 g
Protein: 2 g

Chocolate Drizzled Frozen Grapes

Print recipe

1 cup seedless grapes
1 tablespoon semisweet chocolate chips
1 teaspoon fat-free milk
1/2 teaspoon powdered sugar

Wash grapes and remove stems. Dry completely with paper towels. Place in a single layer on a baking sheet. Freeze 2 hours or up to 48 hours. About 5 minutes before serving, place chocolate chips and milk in small microwavable cup. Microwave on high 20 seconds; stir until chocolate is melted. Microwave additional 10 seconds if necessary or until chocolate is melted and smooth.

Remove grapes from freezer; divide evenly between 2 dessert dishes. Sprinkle grapes with powdered sugar using spoon. Drizzle melted chocolate over grapes. Serve immediately.

Preparation Time: 10 minutes
Cook Time: 0
Serves: 2

Nutrition facts per serving:
Calories: 81
Total Fat: 2 g
Cholesterol: 0 mg
Sodium: 3 mg
Total Carbohydrate: 18 g
Protein: 1 g

Fruit Parfait

Print recipe

2 cups low fat yogurt
1 1.5 ounce package of sugar free, fat free vanilla pudding
2 cups fresh fruit or drained canned fruit in juice (apples, bananas, pineapple, and
strawberries)
1 cup broken graham crackers
¼ cup chopped nuts

Wash your hands and clean your cooking area. Stir yogurt and pudding mix together in a bowl. Place fruit in another bowl, mix together, if using different types of fruit. In a glass bowl, place ½ cup of broken graham crackers in bottom of bowl. Top with 1 cup fruit and ½ pudding mixture. Repeat steps 3 to 5 with remaining graham crackers, fruit and pudding mixture. Top with chopped nuts.

Preparation Time: 15 minutes
Serves: 6

Nutrition facts per serving:
Calories: 170
Total Fat: 6 g
Cholesterol: 5 mg
Sodium: 400 mg
Total Carbohydrate: 25 g
Protein: 6 g

Fruit Pizza

Print recipe

1/2 cup white sugar
1 (18 oz.) pkg refrigerated sugar cookie dough
1 pinch salt 1 (8 oz.) package cream cheese, softened
1 tablespoon cornstarch
1 (8 oz.) container frozen whipped topping, thawed
1/2 cup orange juice
2 cups sliced fresh strawberries
2 tablespoons lemon juice
1/2 teaspoon orange zest
1/4 cup water

Preheat oven to 350 degrees F (175 degrees C). Slice cookie dough and arrange on greased pizza pan, overlapping edges. Press dough flat into pan. Bake for 10 to 12 minutes. Allow to cool.

In a large bowl, soften cream cheese, then fold in the whipped topping. Spread over cooled crust. You can chill for a while at this point, or continue by arranging the fruit.

Begin with strawberries, sliced in half. Arrange in a circle around the outside edge.  Continue with fruit of your choice, working towards the middle. If bananas are used, dip them in lemon juice so they don't darken. Then make a sauce to spoon over fruit.

In a saucepan, combine sugar, salt, corn starch, orange juice, lemon juice, and water. Cook and stir over medium heat. Bring to a boil, and cook for 1 or 2 minutes, until thickened. Remove from heat, and add grated orange rind. Allow to cool, but not set up. Spoon over fruit. Chill for two hours, then cut into wedges and serve.

Preparation time: 30 minutes
Cook time: 30 minutes
Serves: 8

Nutrition Facts per Serving:
Total Fat: 30 g
Cholesterol: 49 mg
Sodium: 405 mg
Total Carbohydrates: 62.9 g
Dietary Fiber: 1.3 g
Protein: 5.5 g

Fruit Sherbet

Print recipe

1 cup lemon juice
1 1/2 cups sugar
1 cup orange juice
1 cup milk
1/2 cup pineapple juice

In a large pitcher, mix together the lemon juice and sugar. Stir in the orange juice, milk, and pineapple juice. Pour into a plastic container, and freeze until stiff.

Preparation time: 5 minutes
Cook time: 4 1/2 hours
Serves: 4

Nutritional Facts per Serving:
Calories: 381
Total Fat: 1.3 g
Cholesterol: 5 mg
Sodium: 33 mg
Total Carbohydrate: 93.9 g
Dietary Fiber: 0.4 g
Protein: 2.8 g

Healthy Carrot Cake

Print recipe

3/4 cup whole wheat flour
1/4 cup chopped pecans
3/4 cup cake flour
2 cups grated carrots
1/2 cup packed brown sugar
5 dried figs, chopped
1 tablespoon ground cinnamon
2 eggs
1 teaspoon baking powder
1/4 cup vegetable oil
1 teaspoon baking soda
1/2 cup raisins
1/2 teaspoon salt
1 1/2 tablespoons molasses
1 orange, juiced and zested
1 1/2 teaspoons grated lemon zest

Preheat the oven to 350 degrees F (175 degrees C). Grease a 9-inch Bundt pan. In a large bowl, stir together the whole wheat flour, cake flour, brown sugar, cinnamon, baking powder, baking soda and salt. Make a well in the center and pour in the molasses, oil, eggs, and orange juice. Mix until the dry ingredients are moistened, then stir in the orange zest, lemon zest, raisins, figs, poppy seeds, carrots, and pecans until evenly distributed. Pour into the prepared pan.

Bake for 1 hour and 10 minutes in the preheated oven, or until a knife inserted into the center of the cake comes out clean. Cool for 30 minutes before removing from the pan.

Preparation time: 15 minutes
Cook time: 1 hour 10 minutes
Serves: 9

Nutrition Facts per Serving:
Calories: 315
Total Fat: 10.9 g
Cholesterol: 47 mg
Sodium: 368 mg
Total Carbohydrate: 52.8 g
Dietary Fiber: 5.6 g
Protein: 5.5 g

Healthy Oatmeal Cookies

Print recipe

3 Tablespoons butter at room temperature
1/2 cup brown sugar
1/4 cup honey
1 egg
1 Tablespoon water
1/2 cup whole wheat flour
1/2 teaspoon salt
1/4 teaspoon baking soda
1 1/2 cups rolled oats

Preheat oven to 350 degrees F. Coat cookie sheet with non-stick spray. In a mixing bowl mix butter, brown sugar, honey, egg and water. Add the dry ingredients to the mixture, but add the rolled oats last (oatmeal). At this time add any of the optional ingredients, if you choose. Using a teaspoon, drop onto greased cookie sheet.

Optional ingredients: raisins, dates, cranberries, chocolate chips, chopped nuts, etc.

Preparation Time: 25 minutes
Cook Time: 10-12 minutes
Serves: Makes 30 cookies

Nutrition facts per serving:
Calories: 172
Total Fat: 4.8 g
Cholesterol: 30 mg
Sodium: 184 mg
Total Carbohydrate: 30.2 g
Protein: 3.5 g

Hot Fruit Compote

Print recipe

(Great for using over ice cream, cake or just by itself.)

1 16 ounce can pineapple chunks
1 8 ounce can mandarin oranges
1 16 ounce can sliced peaches
1 small jar Maraschino cherries, rinsed and drained
2 teaspoons cinnamon

Drain juice from all canned fruits, then combine, stirring gently to blend. Stir in cherries; add cinnamon. Stir gently. Heat over moderate heat for approximately 10 to 15 minutes. Do not boil. Serve warm.

You may mix ahead of time to let the cinnamon season the fruits. Double or triple recipe as desired.

Preparation Time: 0 minutes
Cook Time: 15 minutes
Yield: 1/3 cup per serving

Calories: 47
Total Fat: .1 g
Cholesterol: 0 mg
Sodium: 18 mg
Total Carbohydrate: 12 g
Protein: .4 g

Key Lime Tarts

Print recipe

24 Key Lime Cooler cookies
8 ounces cream cheese
1 egg
1/2 cup sugar
2 Tablespoons lime juice
1 teaspoon lime zest
Whipped cream
Lime zest for garnish

Preheat oven to 350 degrees F. Fill mini muffin tins with paper cups and spray cups with cooking spray. Place one cookie in the bottom of each cup, flat side down. Prepare filling-beat together cream cheese, egg, sugar, lime juice, and zest until well blended. Fill cups to top. Bake for 10 to 12 minutes. Remove tarts to cool. When completely cooled, top each tart with whipped cream. Garnish with slivers of lime zest.

Preparation Time: 5 minutes
Cook Time: 12 minutes
Serves: 24

Nutrition facts per serving:
Calories: 81
Total Fat: 4.8 g
Cholesterol: 8.5 mg
Sodium: 2.8 mg
Total Carbohydrate: 8.5 g
Protein: 1.3 g

Layered Banana Pudding

Print recipe

1¼ cup reduced fat vanilla wafers, crushed
1/4 cup margarine, melted
1 - 8 ounce package fat-free cream cheese
1 - 8 ounce tub sugar-free whipped topping
3 fresh bananas, sliced
2 - 1 ounce packages sugar-free vanilla instant pudding
3 cups fat-free milk

In a small bowl, combine vanilla wafers and margarine; mix well. Press vanilla wafer mixture evenly onto the bottom of a 9x13 glass baking dish. Place baking dish into the refrigerator while you prepare the other pudding layers. In a medium bowl, combine pudding and milk using a whisk; mix for several minutes and set aside. In a separate medium mixing bowl combine cream cheese, sugar, and 1½ cups whipped topping. Using a spatula, lightly spread mixture over vanilla wafer crust. Top with banana slices and then add the pudding layer. Top with remaining whipped topping and refrigerate for about 3 hours.

Preparation Time: 20 minutes
Chill Time: 3 hours
Serves: 18 portions

Nutrition facts per serving:
Calories: 109
Total Fat: 3 g
Cholesterol: 7 mg
Sodium: 317 mg
Total Carbohydrate: 17 g
Protein: 4 g

Easy Lemon Cheesecake

Print recipe

1 whole graham cracker, crushed or 2 Tablespoons graham cracker crumbs, divided
1 package (4-serving size) lemon sugar free gelatin
2/3 cups boiling water
1 cup 1% low-fat cottage cheese
1- 8 ounce package low-fat cream cheese
2 cups thawed lite whipped topping
1 cup reduced-calorie pie filling
Lemon zest for garnishing

Spray 8 or 9 inch spring form pan or 9 inch pie plate lightly with cooking spray. Sprinkle side with half of the graham cracker crumbs; reserve remaining crumbs for garnish. (If desired, omit graham cracker crumb garnish-sprinkle the bottom of pan with remaining cookie crumbs.) Completely dissolve gelatin in boiling water; pour into blender container. Add cottage cheese and cream cheese; cover. Blend at medium speed, scraping down sides occasionally, about 2 minutes or until mixture is completely smooth and creamy. Pour into a large bowl. Gently stir in whipped topping. Pour into prepared pan; smooth top. Sprinkle with reserved crumbs around outside edge. Chill until set, about 4 hours. When ready, remove sides of pan. Top cheesecake with pie filling. Garnish with lemon zest.

Preparation Time: 0 minutes
Cook Time: 15 minutes
Serves: 12

Nutrition facts per serving:
Calories: 80
Total Fat: 4 g
Cholesterol: 10 mg
Sodium: 100 mg
Total Carbohydrate: 8 g
Protein: 4 g

Lemon Cream and Blueberries

Print recipe

4 ounces reduced-fat cream cheese
3/4 cup vanilla yogurt
1 teaspoon honey
2 teaspoons freshly grated lemon zest
2 cups blueberries

Place cream cheese in a medium size bowl and break up. Drain yogurt from any excess liquids and add to bowl; add honey and use an electric mixer to cream mixture. Add lemon zest to light and creamy mixture.

Use clear glasses to place mixture in and alternate between berries and mixture. You can use additional berries to add color (i.e. strawberries, blackberries, etc.). Refrigerate up to 8 hours.

Tip: Use wine glasses or dessert dishes to visually enhance dish

Preparation Time: 10 minutes
Cook Time: 0 minutes
Serves: 4

Nutrition facts per serving:
Calories: 156
Total Fat: 7 g
Cholesterol: 22 mg
Sodium: 151 mg
Total Carbohydrate: 19 g
Protein: 6 g

Light Pumpkin Pie

Print recipe

(Tastes identical to the traditional version, but saves 151 calories and 12 grams of fat per slice!)

1 cup ginger snaps
1 15 ounce can pumpkin
1/2 cup egg whites (about 4)
1/2 cup sugar
2 teaspoons pumpkin pie spice
1 12 ounce can evaporated skim milk

Preheat oven to 350 degrees F. Grind cookies in a food processor. Lightly spray 9 inch pie plate with cooking spray. Pat cookie crumbs into the pan evenly. Mix pumpkin, egg whites, sugar, pumpkin pie spice, and evaporated milk. Pour into crust. Bake about 45 minutes or until knife inserted in center comes out clean. Allow to cool before slicing.

Preparation Time: 10 minutes
Cook Time: 45 minutes
Yield: 12 servings

Nutrition facts per serving:
Calories: 240
Total Fat: 5 g
Cholesterol: 0 mg
Sodium: 180 mg
Total Carbohydrate: 42 g
Protein: 7 g

Serve with: Fat free whipped topping

Peach Apple Crisp

Print recipe

20 oz. canned, sliced peaches, packed in light syrup, drained
2 apples, peeled, sliced
1/2 teaspoon vanilla
1/4 teaspoon ground cinnamon
1/2 cup flour
1/4 cup brown sugar, packed
3 tablespoons soft margarine, chilled

Preheat oven to 350 degrees. Spray casserole dish with cooking spray. Combine peaches, apples, vanilla, and cinnamon in a bowl. Mix and spread evenly in large casserole dish. Next, combine flour and sugar in small bowl. Cut in margarine until the mixture looks like coarse meal. Sprinkle flour mixture evenly over fruit. Bake until lightly browned and bubbly, about 30 minutes.

Preparation Time: 15 minutes
Cook Time: 30 minutes
Serves: 8

Nutrition Facts Per Serving:
Calories: 164
Total Fat: 3 g
Cholesterol: 0 mg
Sodium: 47 mg
Total Carbohydrate: 33 g
Protein: 2 g

Peanut Butter Rice Pudding

Print recipe

1 cup cold skim milk
3/4 cup cooked whole grain brown rice
1/8 cup reduced fat peanut butter
2 tablespoons sugar or artificial sweetener
1/2 teaspoon vanilla extract
1/4 cup raisins (optional)
1/2 cup bananas, sliced (optional)

Wash your hands and clean your cooking area. Combine all ingredients except for vanilla extract in a medium saucepan. Bring to a boil stirring often. Add vanilla extract and reduce heat to low. Cook covered for 10 minutes, stirring often. Chill and serve. Add raisins or bananas before serving.

Optional topping: raisins or sliced bananas

Preparation Time: 15 minutes
Cook Time: 10 minutes
Serves: 4

Nutrition Facts Per Serving:
Calories: 130
Total Fat: 3 g
Cholesterol: 0 mg
Sodium: 80 mg
Total Carbohydrate: 21 g
Protein: 5 g

Adapted By: Nelda L. Speller From: Uncle Bens

Pudding Surprise

Print recipe

1 package (4 serving size) fat and sugar free vanilla instant pudding
2 cups fat free or low fat milk
1 ½ cups diced fruit (apple, banana, etc)
1 ½ cups Crunchy Crumble*

Wash your hands and clean your cooking area. Prepare vanilla pudding according to package instructions. Place ¼ cup diced fruit in bottom of each serving dish. Cover with ½ cup vanilla pudding. Let stand until set. Sprinkle ¼ cup Crunchy Crumble over each serving.

*Refer to the Crunchy Crumble recipe

Set Time: 15 minutes
Preparation Time: 10 minutes
Serves: 8

Nutrition facts per serving
Calories: 160
Total Fat: 7 g
Cholesterol: 0 mg
Sodium: 470 mg
Total Carbohydrate: 21 g
Protein: 5 g

Quick Fruit Crisp

Print recipe

1 21-ounce can peach, apple, or cherry pie filling
1 tablespoon lemon juice
1 cup high fiber with fruit cereal
1 tablespoon butter
1 tablespoon sugar
1/4 teaspoon ground cinnamon
Nonfat Vanilla frozen yogurt, optional

In a medium skillet, heat pie filling and lemon juice over medium heat for 5 minutes or until bubbly, stirring occasionally. Meanwhile, place cereal in resealable plastic bag; crush slightly with a rolling pin. In a skillet, melt butter. Stir in cereal, sugar, and cinnamon; cook and stir for 2-3 minutes. Sprinkle over fruit mixture. Serve warm with frozen yogurt if desired.

Preparation Time: 10 minutes
Cook Time: 8 minutes
Serves: 4

Nutrition facts per serving (without frozen yogurt):
Calories: 202
Total Fat: 3 g
Cholesterol: 8 mg
Sodium: 118 mg
Total Carbohydrate: 47 g
Protein: 3 g

Roasted Peach Sundaes

Print recipe

3 ripe peaches, halved and pitted
1 Tablespoon brown sugar
2 teaspoons lemon juice
3 cups nonfat vanilla frozen yogurt
6 gingersnaps, crumbled (optional)

Preheat oven to 425°F. Coat a baking sheet with cooking spray.

Toss peach halves with brown sugar and lemon juice, and place them cut-side-up on the prepared baking sheet. Roast until the peaches are tender, 20-30 minutes. If the juice on the pan begins to burn, add a little water and loosely cover the fruit with foil.

Top each peach half with a 1/2 cup scoop of frozen yogurt and a sprinkle of crumbled gingersnaps.

Serve immediately.

Preparation Time: 5 minutes
Cook Time: 25-30 minutes
Serves: 6

Nutrition facts per serving:
Calories: 138
Total Fat: 0 g
Cholesterol: 2 mg
Sodium: 64 mg
Total Carbohydrate: 30 g
Protein: 5 g

Sand Cups

Print recipe

1/2 package vanilla wafer cookies, crushed
1 cup cold skim milk
1 (4 serving size) sugar-free vanilla instant pudding
1 tub (8oz.) fat-free whipped topping, thawed
20 gummy worms

Wash your hands and clean your cooking area. Crush cookies in plastic sandwich bag. Pour milk into large bowl and add pudding mix. Beat with wire whisk for 2 minutes. Let stand 5 minutes. Gently stir in whipped topping. Fill clear or glass dessert dishes 3/4 full with pudding mixture. Top with crushed cookies and garnish with gummy worms. Serve immediately or refrigerate until ready to serve.

Preparation Time: 15 minutes
Serves: 20

Nutrition Facts Per Serving:
Calories: 134
Total Fat: 4.2 g
Cholesterol: 1 mg
Sodium: 121 mg
Total Carbohydrate: 2 g
Protein: 2.5 g

Adapted By: Nelda L. Speller From: Kraft Foods

Simple Sweet Potato Muffins

Print recipe

2/3 cup mashed sweet potatoes
1/2 teaspoon salt
2 Tablespoons margarine
1/2 teaspoon cinnamon
1/2 cup sugar
1/4 teaspoon nutmeg
1 egg
1/2 cup fat-free milk
3/4 cup flour
1/4 cup chopped pecans
2 teaspoons baking powder
1/4 cup chopped raisins

Coat a 12 cup muffin tin with non-stick cooking spray. In a medium mixing bowl, cream margarine and sugar. Add egg and sweet potatoes; mix well. In a separate large mixing bowl, combine flour, baking powder, salt and spices. Alternate adding milk and sweet potato mixture to the dry ingredients in the large mixing bowl. Fold in nuts and raisins. Spoon into the greased muffin tin, filling each cup 2/3 full. Bake at 400⁰ F for 25 minutes or until golden brown. Let cool about 5 minutes before serving.

Preparation Time: 15 minutes
Cook Time: 25 minutes
Serves: 12 portions (1 muffin each)

Nutrition facts per serving:
Calories: 140
Total Fat: 6 g
Cholesterol: 15 mg
Sodium: 240 mg
Total Carbohydrate: 21 g
Protein: 2 g

Serve with: Low-fat milk or yogurt

Splenda Peanut Butter Cookies

Print recipe

1 cup peanut butter, creamy or crunchy
1 1/3 cups splenda or sugar substitute
1 egg
1 teaspoon vanilla extract

Preheat oven to 350 degrees F. Grease baking sheet. In a mixing bowl, combine peanut butter, sugar replacement, egg, and vanilla. Mix well with a spoon. Roll the dough into teaspoon sized balls and press coated (with sugar replacement) fork to make design on each cookie. Bake for 10-12 minutes. You can sprinkle sugar replacement on top, if desired. Before removing from pan, cool slightly. Cookies tend to crumble if moved too quickly.

Preparation Time: 20 minutes
Cook Time: 12 minutes
Serves: 1 dozen cookies

Nutrition facts per serving:
Calories: 140
Total Fat: 11 g
Cholesterol: 15 mg
Sodium: 105 mg
Total Carbohydrate: 7 g
Protein: 6 g

Sugar Free Maple Cookies

Print recipe

1/2 cup reduced fat margarine, softened
2 cups all-purpose flour
1/2 cup sour cream
1/2 teaspoon vanilla extract
1 cup peeled, shredded tart apple
1/2 teaspoon baking soda
2 eggs 1/3 cup brown sugar substitute (Splenda ®)
1 teaspoon maple flavoring
1/2 teaspoon baking powder

In a mixing bowl, combine margarine, sour cream, apple, eggs, maple flavoring and vanilla. Combine flour, sweetener, baking soda, and baking powder; add to apple mixture and mix well. Drop by heaping tablespoonfuls onto baking sheets coated with nonstick cooking spray. Bake at 375 degrees F for 9-10 minutes or until lightly browned. Cool on wire racks. Store in airtight container.

Preparation time: 10 minutes
Cook time: 10 minutes
Serves: 42

Nutrition Facts per Serving:
Calories: 50
Total Fat: 2 g
Cholesterol: 11 mg
Sodium: 48 mg
Total Carbohydrate: 6.7 g
Dietary Fiber: 0.2 g
Protein: 1 g

Vanilla Fruit Dessert

Print recipe

1/2 cup cold milk
1 4-serving package instant vanilla pudding mix
1 cup (8 ounces) vanilla yogurt
1/2 cup thawed orange juice concentrate
4-6 cups assorted fruit (apples, grapes, mandarin oranges, etc.)

Combine milk, pudding mix, yogurt, and orange juice concentrate. Beat on low speed for 2 minutes. Serve over fruit. Refrigerate any leftover topping. Makes 1 3/4 cups topping.

Preparation Time: 5 minutes
Cook Time: 0 minutes
Serves: 4-6 (2 tablespoons per serving)

Nutrition facts per serving (not including fruit):
Calories: 169
Total Fat: 2 g
Cholesterol: 6 mg
Sodium: 266 mg
Total Carbohydrate: 36 g
Protein: 3 g

To lower calories and carbohydrates, use skim milk, fat-free, sugar free instant vanilla pudding mix and non-fat vanilla yogurt.

Whole Wheat Buñuelos

Print recipe

4 whole wheat tortillas
non-stick cooking spray
1/4 cup sugar
1 teaspoon cinnamon

Preheat oven to 350°. Cut tortillas into four triangles. Spray tortillas on both sides with cooking spray. Spread on a baking sheet and place in preheated oven. Bake tortillas for 5 minutes. Turn tortillas over and bake for 5 more minutes or until golden and crisp. In a glass bowl combine sugar and cinnamon, mix well and set aside. Remove baking sheet from oven and immediately sprinkle with sugar/cinnamon mixture. Let cool and serve.

Preparation Time: 5 minutes
Cook Time: 10 minutes
Serves: 16

Nutrition Facts Per Serving:
Calories: 90
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 135 mg
Total Carbohydrate: 19 g
Protein: 3 g

Serve with: 1/2 cup frozen vanilla yogurt

Yogurwiches

Print recipe

8 graham cracker squares
1 cup low-fat vanilla or fruit flavored yogurt
Plastic wrap

Lay one graham cracker square in the center of a 12in.X12in. piece of plastic wrap. Cover the graham cracker with 1/4 cup of yogurt being careful not to let it run off the cracker. Top yogurt with another graham cracker square making a sandwich. Gently wrap the yogurt sandwich up with the plastic wrap and place in the freezer until yogurt is frozen.

Preparation Time: 5 minutes
Chill Time: 30 minutes
Serves: 4 portions (1 sandwich each)

Nutrition facts per serving:
Calories: 86
Total Fat: 2 g
Cholesterol: 1 mg
Sodium: 118 mg
Total Carbohydrate: 15 g
Protein: 3 g

Yummy Lime-Pineapple Dessert

Print recipe

1 (16 oz.) carton non-fat cottage cheese
1 small package (.3 oz) orange sugar-free gelatin
1 8 oz. package fat-free, non-dairy whipped topping, softened
1 8 oz. can pineapple tidbits, drained

Combine all ingredients and mix well. Chill before serving.

Preparation Time: 20 minutes
Serves: 8

Nutrition Facts Per Serving:
Calories: 51
Total Fat: 1 g
Cholesterol: 2 mg
Sodium: 242 mg
Total Carbohydrate: 8 g
Protein: 7 g