Suggested Recipes - Desserts
Apple-Cranberry Crisp
Cranberries give this crisp a delightful color
and tartness. A moderate amount of oil replaces
the large amount of butter usually called for
in toppings for this kind of dessert. It is best
served warm. Serves 12.
- 12 large green apples, peeled, cored, and
sliced
- 8 ounces fresh or frozen cranberries
- Juice of 1 lemon
- 1/3 cup brandy
- 1/3 cup light-brown sugar, packed
- 1 teaspoon cinnamon
- 2 tablespoons whole wheat pastry flour
Topping:
- 1 and 1/2 cups old-fashioned rolled oats
- 1/2 cup toasted wheat germ
- 3/4 teaspoon salt
- 1 and 1/2 teaspoons cinnamon
- 1/2 cup light-brown sugar, packed
- 1/3 cup canola or grapeseed oil
- 1/3 cp maple syrup
Preheat oven to 375º F. Toss the sliced
apples in a large bowl with the cranberries,
lemon juice, brandy, 1/3 cup of light-brown sugar,
1 teaspoon of cinnamon, and the whole wheat pastry
flour. Pile the apple mixture into an 8 x 10-inch
backing dish.
Mix the ingredients for the topping and spread
over the apples. Cover the baking dish with aluminum
foil and bake for 20 minutes. Uncover and bake
for 40 minutes more until the apples are soft.
Per serving: 279.5 calories, 7.7g fat (0.8g
saturated fat - 24.8% of calories from fat),
4.1g protein, 48.7g carbohydrate, 0 mg cholesterol,
5.8g fiber
Source: Andrew Weil, M.D. and Rosie Daley (2002). The
Healthy Kitchen: Recipes for a Better Body,
Life, and Spirit, Alfred a. Knopf: New
York, p. 299.
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Lemon Watermelon Slush
- 1 cup lemon juice, freshly squeezed, with
pulp (from approximately 4 large lemons)
- 1/2 cup sugar
- 8 cups seeded, diced watermelon
- 30 to 40 ice cubes
- 2 tablespoons fresh mint for garnish
In a small saucepan, bring lemon juice and
sugar to a boil. Stir until all sugar is dissolved
and remove from heat. Chill syrup well.
Blend in four batched. For each batch, place
2 cups of watermelon into blender, add 1/4 of
the chilled lemon syrup, and blend until mixed
well.
Add ice cubes to blender one at a time, approximately
10 per batch, until mixture is thickened. Repeat
for three remaining batches. Serve in chilled
glasses and garnish with fresh mint. Yields 8
servings.
*Debra’s note: Splenda or Stevia can
be used.
Per serving:
100 calories, 0.5g fat.
Source: American
Cancer Society
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Mango Bread Pudding with
Chai Spices
- 4 cups stale (but not dry) white bread slices
cut into 1/2 cubes
- 2 large ripe mangoes, peeled and cut into
1/2 cubes (3 cups)
- 2 cups skim milk
- 2 eggs, lightly beaten
- 2 tbsp. light or dark rum (optional)
- 1/2 cup packed dark brown sugar
- 1 tsp. vanilla extract
- 1/2 tsp. ground cinnamon
- 1/2 tsp. ground cloves
- 1/2 tsp. ground cardamom
- 1/2 tsp. ground ginger
- 1/4 tsp. ground black peppercorn
- 1/8 tsp. salt
Position rack in the center of the oven; preheat
oven to 350°F. Coat an 8-inch baking dish
with cooking spray. Toss bread cubes and mangoes
together in the baking dish. Whisk milk, eggs,
rum (if using), brown sugar, vanilla, cinnamon,
cloves, cardamom, ginger, pepper and salt in
a medium bowl. Pour over the bread and mangoes;
allow the mixture to soak for about 5 minutes.
Bake the pudding until it is set and knife inserted
in the center comes out clean, about 1 1/4 hours.
Serve warm for best flavor.
Makes 8 servings, 1/2 cup each.
Per serving: 164 calories; 2g fat, 54 mg cholesterol;
33g carbohydrates; 5g protein, 2g fiber, 175
mg. sodium
Source: Eating Well, February/March 2005
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Meringue Tartlets with Strawberries and Shaved
Chocolate
Serves 8
These elegant tartlets combine the luscious
tastes of high-quality chocolate and fresh strawberries
on top of a fat-free meringue – an alternative
to high-fat shortcake. The meringues are
not difficult to make. Cream or tartar,
found in the baking section of your grocery store,
allows them to achieve their stiff consistency.
To
make successful meringues, be sure to start with
clean, dry, grease-free equipment and, if possible,
bake them on a low-humidity day. If you
prefer, substitute fresh or frozen sliced peaches
for strawberries.
Ingredients:
- 2 cups sliced fresh strawberries
- 1/4 cup
plus 1 tablespoon sugar, divided
- 4 large egg
whites, at room temperature
- Dash of cream of
tartar
- Dash of salt
- 2 tablespoons plus 2 teaspoons
shaved good-quality dark chocolate
Preheat the oven to 250 degrees. Cover
a baking sheet with parchment paper.
In a bowl, mix the strawberries with 1 tablespoon
of the sugar. Refrigerate the strawberries
until ready to use. In a large mixing bowl,
combine the egg whites, cream of tartar, and
salt and beat with an electric mixer at medium
speed for about 1 minute, until the eggs are
frothy. With the mixer at high speed, add
the remaining 1/4 cup sugar 1 tablespoon
at a time, beating for 5 to 7 minutes, until
stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet
in eight 3 to 4 inch diameter rounds, smoothing
the edges. Bake for 1 hour. Turn
the oven off, but leave the meringues in overnight
or for about 12 hours. Do not open the
oven door. If the meringues will not be
served immediately, remove them from the oven
and store in a tightly covered dry container
until ready to serve.
When ready to sever, gently peel the meringues
off the parchment paper. Top each meringue
with 1/4 cup strawberries and garnish with
1 teaspoon shaved chocolate, and serve.
Per Serving
68 calories; 1g total fat (less than
1g saturated fat); 13g carbohydrates; 2g protein;
1g dietary fiber; 65mg sodium.
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Perfectly Easy Parfaits
Blend 1/2 cup nonfat ricotta cheese, 1/2 cup
fat-free cream cheese and 3 tablespoons sugar.
In four parfait glassed, layer fresh raspberries
or blackberries with the cheese mixture and graham
cracker crumbs or a grape nuts-type cereal for
more crunch. Top with a few juicy berries.
Layer honeydew melon or cantaloupe with instant
vanilla pudding (made with skim milk) in a parfait
glass. Top with fresh mint sprigs.
Source: American Institute for Cancer Research
Newsletter, Summer 1995, Issue 48, p. 7. www.aicr.org.
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Roasted Bosc Pears with
Pomegranate Glaze
Bosc pears are distinguished by russet skins
and elegantly elongated necks and stems. They
are an ideal dessert pear because they hold
their shape when roasted or poached.
What to drink : Late-harvest Sauvignon Blanc.
- 3/4 cup dry red wine, such as Syrah or Zinfandel
- 3/4 cup pomegranate juice
- 1/2 cup sugar
- 1 cinnamon stick
- 2 teaspoons grated orange peel
- 6 Bosc pears with stems, peeled
- Vanilla ice cream
- Purchased biscotti
Preheat oven to 350 degrees F.
Stir wine, pomegranate juice, sugar, cinnamon
stick, and orange peel in medium saucepan over
medium heat until sugar dissolves, about 3 minutes.
Using small melon baller, core pears from bottom
of wide end. Trim bottoms flat and stand upright
in 8x8x2-inch baking dish. Pour pomegranate-wine
sauce over pears.
Roast pears until tender when pierced with knife,
basting pears with sauce every 20 minutes, about
1 hour.
Using spatula, transfer roasted pears to serving
platter. Transfer pan juices to small saucepan.
Simmer until reduced to 2/3 cup, about 5 minutes.
(Can be made 4 hours ahead. Let sauce and pears
stand at room temperature. Rewarm sauce before
continuing.)
Spoon glaze over pears. Serve warm or at room
temperature with vanilla ice cream and biscotti.
Serves 6
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Spiced Pumpkin Bars
- 1 cup egg whites or liquid egg substitute
(from approximately 8 large eggs)
- 1 cup unsweetened applesauce
- 1 1/2 cup granulated sugar
- 2 cups canned unsweetened pumpkin
- 2 cups unbleached all-purpose flour
- 1 tbsp. baking powder
- 1 tsp. salt
- 2 tsp. ground cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp. nutmeg
- 1/4 tsp. ground cloves
- Confectioners’ sugar, sifted
Preheat oven to 375F. Lightly spray a 12 x 18
x 1 inch pan with a nonstick spray. In a large
bowl, whisk together egg whites, applesauce,
sugar and pumpkin. Sift or stir together the
flour, baking powder, baking soda, salt and spices.
Gently fold dry ingredients into pumpkin mixture;
do not overwork. Spread mixture evenly in prepared
pan. Bake until firm to the touch and lightly
browned, 20-25 minutes. Cool, and then slice
into 24 bars. Dust lightly with confectioners’ sugar
just before serving.
Per serving (one bar): 102 calories; .1g fat;
0 cholesterol; 23g carbohydrates; 2.4g protein;
68mg sodium
Debra’s notes: We used whole wheat flour
and substituted half of the sugar with Splenda®,
which will increase the fiber and decrease the
calorie count.
Source: Everyday Cooking with Dean Ornish
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Sunrise Smoothie
- One 15oz. can of 100% juice-packed peaches,
drained
- One 15oz. can of 100% juice-packed apricots,
drained
- 1/3 cup frozen raspberries
- 1 cup plain non-fat yogurt
- 1 tbsp. ground flaxseed
- 3 oz. tofu*
- 3 ice cubes
Blend and enjoy.
Makes 4 servings
Per serving: 166 calories; 29g carbohydrates,
8g protein; 2g fat; 3.5g fiber
*For tofu, try a brand such as Mori-Nu® This
type of tofu does not need to be refrigerated
until it is opened.
Source: Suzanne Dixon, MPH, MS, RD, Cancer Nutrition
Information, LLC, www.cancernutritioninfo.com
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