Healthy Desserts and Drink Recipes

BakedApples PomegranateSyrupBaked Apples with Cinnamon and Pomegranate Syrup

Yields 4 servings

INGREDIENTS:

4 apples for baking, such as McIntosh or Granny Smith, cored
2 cups unsweetened pomegranate juice
2 teaspoon cinnamon
¼ cup chopped walnuts, toasted

DIRECTIONS:

Preheat oven to 350 degrees.
Place apples in baking dish.
Pour pomegranate juice over the apples. Sprinkle with cinnamon.
Bake for 30 minutes, basting apples with juice.
The apples should be soft but still hold their shape.
Top each apple with walnuts and serve.

NUTRITION PER SERVING:

Calories: 210
Fat: 4.5 grams
Carbohydrate: 43 grams
Protein: 1.5 grams
Fiber: 5.5 grams
Sodium: 7 mg

CinnamonChiaPuddingCinnamon Chia Seed Pudding

Yields 4 servings

INGREDIENTS:

Directions:2 cups unsweetened vanilla almond milk (can use cow’s milk, coconut milk, rice milk or soy milk)
2 Tablespoons pure maple syrup (can use low calorie maple syrup, agave nectar or honey)
1 teaspoon vanilla extract
½ teaspoon cinnamon
1/8th teaspoon salt
½ cup + 1 Tablespoon Chia seeds
1 cup fruit of your choice (fresh, frozen or canned in its own juices), chopped

DIRECTIONS:

In a medium bowl whisk together almond milk, maple syrup, vanilla, cinnamon and salt.
Add Chia seeds and mix well. Let stand for 30 minutes. Stir again to distribute Chia seeds.
Cover and refrigerate mixture for at least 4 hours to overnight.
Serve in small dishes and top with ¼ cup fruit.

NUTRITION PER SERVING:

Calories: 188
Fat: 8 grams
Carbohydrate: 21 grams
Protein: 7.5 grams
Fiber: 14 grams
Sodium: 160 mg

LightGingerbreadCakeLight Gingerbread Cake

Yields 16 servings

INGREDIENTS:

1 cup pastry flour
¼ cup whole-wheat pastry flour**
1 teaspoon ground ginger
1 teaspoon cinnamon
½ teaspoon baking soda
½ cup sugar
½ cup low fat buttermilk
¼ cup canola oil
½ cup molasses
1 whole egg, beaten
Fat Free whipped topping
½ cup finely chopped peppermint

DIRECTIONS:

Preheat oven to 350 degrees F. Coat an 8-inch square baking pan with non-stick cooking spray.
Combine flour, ginger, cinnamon, baking soda together in a small bowl.
In large bowl, stir together sugar, buttermilk, oil, molasses and egg.
Add flour ingredients to wet ingredients and stir well.
Pour into greased baking dish and bake for 25 minutes.
Top with 2 Tablespoons whipped topping and 1 teaspoon chopped peppermint.

NUTRITION PER SERVING:

Calories: 130
Fat: 4.5 grams
Carbohydrate: 21 grams
Protein: 1.5 grams
Fiber: 1 grams
Sodium: 55 mg

ScratchHotChocolateScratch Hot Chocolage

Yields 1 cup

INGREDIENTS:

1 Tablespoon sugar
1 Tablespoon Stevia- spoonable
4 teaspoons unsweetened cocoa- (dark works well too)
1 cup skim milk
¼ teaspoon vanilla extract

DIRECTIONS:

Combine dry ingredients.
Place skim milk and vanilla in a small saucepan over low heat.
Add dry ingredients to milk and whisk gently until combined and warm.
Drink and enjoy!

NUTRITION PER SERVING:

Calories: 151
Fat: 0.9 grams
Carbohydrate: 27 grams
Protein: 9 grams
Fiber: 1 grams
Sodium: 131 mg

Pumpkin and Angel Food Cake TriflePumpkin and Angel Food Cake Trifle

Yields 10 servings

INGREDIENTS:

1 commercially prepared angel food cake, cut into 1 inch cubes
1 package (5.1 ounce) instant sugar free vanilla pudding prepared with skim milk
1 – 30 ounce can of pumpkin pie filling
½ cup brown sugar- may use a lower calorie version if desired
½ teaspoon cinnamon
1 – 8 ounce fat free whipped topping, thawed
1 dark chocolate candy bar (70% cocoa or greater)

DIRECTIONS:

Cut angel food cake into 1 inch cubes, set aside
Prepare vanilla pudding according to package directions and set aside
Combine vanilla pudding, pumpkin pie filling, brown sugar and cinnamon
Place candy bar in a plastic freezer bag and break into small pieces with meat mallet or rolling pin or grate.
In trifle bowl or equivalent layer angel food cake, pumpkin pie mixture, cool whip, candy bar crumbs then repeat.

NUTRITION PER SERVING:

Calories: 289
Fat: 0.5 grams
Carbohydrate: 65 grams
Protein: 3.1 grams
Fiber: 7.5 grams
Sodium: 300 mg

LimeKiwiMargaritaLime and Kiwi Margarita (Non-alcoholic)

Yields 6 servings

INGREDIENTS:

1- 12 ounce frozen limeade mix
1 kiwi
6-8 ounces of sparkling water (could use diet white soda)
1-2 cups of ice (the more ice the thicker the drink)

DIRECTIONS:

Place all ingredients into a good blender and mix until all ice is crushed/blended
Serve

NUTRITION PER SERVING:

Calories: 138
Carbohydrate: 35 grams
Protein: .5 grams
Sodium: 155 mg

FruitSoupSummer Fruit Soup

Yields 8 servings

INGREDIENTS:

1 Tablespoon ground ginger
3 cups chopped strawberries
2 cups chopped pineapple
1 ½ cups chopped mango
2 pieces lemon peel
2 pieces lime peel
2 pieces orange peel
4 cups water
1 ½ cups bulk sugar alternative (Stevia, Splenda, etc.)
¼ cup fresh orange juice
2 Tablespoons fresh lemon juice
2 Tablespoons fresh lime juice
1 cup blueberries
Mint sprigs, for garnish

DIRECTIONS:

Sauté ginger in a medium pot over medium-high heat until fragrant, about 2 minutes (no oil is necessary). 
Add 2 cups strawberries, 1 cup pineapple, ¾ cup mango and the lemon, lime and orange peels; cook for another 2 minutes.
 Add water, sugar and fruit juices and bring to a simmer, stirring occasionally. 
Simmer for 5 minutes and remove from the heat. Allow mixture to cool slightly and then transfer in batches into blender. Puree and place in a large bowl.
Add remaining 1 cup strawberries, 1 cup pineapple, ¾ cup mango and blueberries. Stir to combine, cover and refrigerate until well chilled. 
Garnish with mint.

NUTRITION PER SERVING:

Calories: 71
Fat: .5 gram
Carbohydrate: 17 grams
Protein: 1 grams
Fiber: 3 grams
Sodium: 6 mg

FruitKebabsFruit Kebabs with Almond Syrup

Yields 2 servings

INGREDIENTS:

1 cup cubed (1 inch) fresh pineapple
1 medium plum or nectarine, cut into 4 wedges
2 Tablespoons brown sugar or reduced calorie brown sugar blend
½ teaspoon almond extract
Cooking spray

DIRECTIONS:

Combine first 4 ingredients in a bowl; stir well. Let stand 15 minutes. Remove fruit from bowl, reserving syrup.
Thread pineapple cubes and plum wedges alternately onto 2 (6-inch) skewers.
Prepare grill or broiler.
Place kebabs on grill rack or broiler pan coated with cooking spray; grill or broil 4 minutes on each side or until thoroughly heated. 
Drizzle reserved syrup over kebabs.
Serve with vanilla reduced calorie ice cream or frozen yogurt, if desired.

NUTRITION PER SERVING:

Calories: 113
Fat: 1 gram
Carbohydrate: 25 grams
Protein: .8 grams
Fiber: 2 grams
Sodium: 7 mg

SummerStoneFruitCrispSummer Stone Fruit Crisp

Yields 10 servings

INGREDIENTS:

7 cups sliced peaches, nectarines and plums
½ cup + 2 Tablespoons brown sugar (Splenda brown sugar could be used), divided
½ cup + 2 Tablespoons whole wheat flour, divided
½ cup oats
1 Tablespoon flax meal
2 teaspoons cinnamon
5 Tablespoons, non-hydrogenated margarine, chilled

DIRECTIONS:

Preheat oven to 350 degrees F.
Spray 9 x 13 baking dish with cooking spray.
In a large bowl, toss fruit with 2 Tablespoons brown sugar and 2 Tablespoons of whole wheat flour.
Spoon fruit mixture into sprayed baking dish.
In food processor, combine remaining brown sugar, flour, oats, flax and cinnamon. Pulse a few times to mix. Add margarine and pulse until entire mixture is crumbly.
Sprinkle crisp mixture over fruit-filled baking dish.
Bake for 30-35 minutes, or until fruit bubble and crisp is brown.

NUTRITION PER SERVING:

Calories: 157
Fat: 85 grams
Carbohydrate: 27.7 grams
Protein: 2 grams
Fiber: 2.8 grams
Sodium: 62 mg

SuperSmoothieRaina's Super Smoothie

Yields 1 smoothie

INGREDIENTS:

1 cup of plain Greek yogurt
½ cup skim milk or milk substitute
2 Tablespoons non-fat dry milk powder (could also use 1 Tablespoon whey protein powder)
½ banana
4 -5 frozen strawberries
1 teaspoon flax meal
1 Tablespoon vanilla extract
1 teaspoon of sugar alternative (optional)

DIRECTIONS:

Put all ingredients together in a blender and mix until smooth. Add additional ice for a thicker smoothie.

NUTRITION PER SERVING:

Calories: 346
Fat: 2 grams
Carbohydrate: 60 grams
Protein: 22 grams
Fiber: 4 grams

DarkChocolateCherryBrownies

Dark Chocolate & Cherry Brownies

Yields 16 servings

INGREDIENTS:

Cooking spray
¾ cup all-purpose flour
1 cup sugar
¾ cup unsweetened dark chocolate cocoa powder
1 teaspoon baking powder
½ teaspoon salt
¼ cup 100% fruit cherry preserves
¼ cup water
5 Tablespoons of non-hydrogenated margarine
1 large egg, lightly beaten
1 large egg white
¼ cup semi-sweet chocolate chips
Powdered sugar (optional)

DIRECTIONS:

Preheat oven to 350°. Line a 9-inch square baking pan with parchment paper; coat with cooking spray. Combine flour, sugar, cocoa, baking powder and salt in a large bowl and stir with whisk. Combine cherry preserves, ¼ cup water and margarine in a small saucepan; bring to a boil. Add preserves mixture to flour mixture; stir well. Add egg and egg white; stir until smooth. Stir in chocolate chips. Pour batter into prepared pan. Bake at 350° for 25 minutes. Cool in pan on rack. Garnish with powdered sugar, if desired.

NUTRITION PER SERVING:

Calories: 155
Fat: 5.4 grams
Carbohydrate: 25 grams
Protein: 2.2 grams
Fiber: 1.1 grams
Sodium: 168 mg.

Crunch Chocolate Mix

Crunchy Chocolate Mix

Yields 4 servings (3/4 cup per serving)

INGREDIENTS:

1 cup wheat squares cereal
1 cup pretzel sticks, broken in half
¼ roasted almonds, salted and chopped in half
3 Tablespoons dark chocolate chips, melted
Wax paper

DIRECTIONS:

Combine cereal, pretzels and almonds in a bowl. Drizzle with melted chocolate chips; stir to combine. Spread mixture on wax paper-lined baking sheet and place in refrigerator to allow chocolate to set.

NUTRITION PER SERVING:

Calories: 215
Fat: 8 grams
Carbohydrate: 32 grams
Protein: 5 grams
Fiber: 3 grams
Sodium: 350 mg 

Chocolate Banana Cream Pie

Chocolate Banana Cream Pie

Yields 8 servings

INGREDIENTS:

2 cups dark chocolate chips
1 block silken tofu
1 teaspoon vanilla extract
¼ teaspoon almond extract
1 Tablespoon honey or agave nectar
2 bananas, sliced
1 reduced-calorie prepared graham cracker crust or crust of your choice

DIRECTIONS:

Melt chocolate chips in double boiler. Place tofu, vanilla and honey in food processor or blender. Mix until thoroughly blended. Place melted chocolate in blender and mix together. Place sliced bananas in bottom of crust in a single layer. Pour chocolate and tofu mixture over bananas. Place in the refrigerator for 2 hours or until set.

NUTRITION PER SERVING:

Calories: 300
Fat: 12 grams
Carbohydrate: 30 grams
Protein: 10.5 grams
Fiber: 3.5 grams
Sodium: 50 mg.

Chocolate Zucchini Bread

Chocolate Zucchini Bread

Yields 2 loaves (1/8 of a loaf is a serving)

INGREDIENTS:

1½ cups all-purpose flour
½ cup whole wheat flour
¼ cup unsweetened dark chocolate cocoa
½ teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
2 large eggs, beaten
2 egg whites, beaten
1¾ cups sugar
¾ cup unsweetened applesauce
¼ cup canola oil
1 teaspoon vanilla extract
1 ounce unsweetened chocolate, melted
2 cups grated zucchini

DIRECTIONS:

Preheat oven to 350 degrees F. Coat an 8-inch square baking pan with non-stick cooking spray. Combine flour, ginger, cinnamon, baking soda together in a small bowl. In large bowl, stir together sugar, buttermilk, oil, molasses and egg. Add flour ingredients to wet ingredients and stir well. Pour into greased baking dish and bake for 25 minutes. Top with 2 Tablespoons whipped topping and 1 teaspoon chopped peppermint.

NUTRITION PER SERVING:

Calories: 200
Fat: 5 grams
Carbohydrate: 38 grams
Protein: 4 grams
Fiber: 2 grams
Sodium: 150 mg.