Healthy Desserts
- 9-inch ready pie crust
- 15-ounce can pumpkin
- 1/2 cup sugar
- 12-ounce can evaporated skim milk
- 1/2 cup egg white or nonfat egg substitute
- 1/2 Tbsp pumpkin pie spice (1 teaspoon ground cinnamon, 1/2 teaspoon ground ginger, 1/4 teaspoon ground cloves)
Directions:
- Preheat the oven to 350 degrees. Add the ingredients for the pie filling to a food processor and process until smooth. Pour the filling into the crust and bake until the pie is firm in the center, about 50-60 minutes.
- Allow the pie to cool at room temperature. Serve warm or chill for later use.
- Cut the pie into 10 slices. Garnish with fat-free whipped cream.
The creaminess and satisfying pumpkin flavor will delight you. This can be prepared and refrigerated up to 24 hours in advance. Makes 1 10-inch cheesecake. Serves 8 to 10.
- 1 cup oat bran
- 3/4 cup apple juice concentrate
- 2 cups canned pumpkin
- 1 pound soft tofu
- 1 cup egg whites (approximately 8 eggs)
- 1/2 cup maple syrup
- 1/4 cup flour
- 1 Tbsp pure vanilla extract
- 1 teaspoon fresh lemon zest
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- Pinch of ground cloves
Directions:
- Preheat the oven to 325 degrees.
- Line a 10-inch cake pan with a circle of parchment paper. In a medium-sized bowl, combine the oat bran and apple juice concentrate. Press into the base of the cake pan.
- In a bowl of a food processor, combine the pumpkin, tofu, egg whites, maple syrup, flour, vanilla, lemon zest, cinnamon, ginger, and cloves. Process for 1 minute, or until thoroughly combined.
- Pour the cheesecake mixture over the bran base and shake very gently to level the surface. Set the cake pan in a large pan, pour hot water to within 2 inches of the top of the cake pan and bake for 45 minutes, or until the center is just set. Cool
to room temperature and refrigerate for at least 2 hours before serving.
Each serving size of 1/10 of cheesecake:
- 164 calories
- 2.6 grams fat
- 0 mg cholesterol
- 56.6 mg sodium.
Courtesy: Eat More, Weigh Less, Jean-Marc Fulisack
- 4 large apples, peeled, cored and sliced
- 2 1/2 cups cranberries, fresh or frozen
- 3/4 cups sugar
- 1/4 cup flour
- 1 tsp apple pie spice
- 9-inch ready pie crust, unbaked
Directions:
- Preheat oven to 375 degrees. Stir all ingredients together in a medium-sized mixing bowl and place in a 10-inch deep dish pie pan.
- Place one pie crust on top of the fruits. Cut 3 or 4 slits to allow the steam to escape. Bake at 375 degrees for about an hour. Serve warm. Refrigerate any leftovers.
Serves 10
Each 3/4 cup serving:
- 201 calories
- 6 g fat
- 2.5 g saturated fat
- 4 mg cholesterol
- 86 mg sodium
- 38 g carbohydrate
- 3 g fiber
- 1 g protein
- 1-ounce package sugar-free instant vanilla pudding mix
- 1 1/2 cups skim milk
- 1 cup canned pumpkin
- 1 teaspoon pumpkin pie spice
- 1 1/2 cups light frozen whipped topping
Directions:
- In a mixing bowl, beat the pudding mix and milk until well-blended. Blend in the pumpkin, pie spice and fold in whipped topping.
- Spoon into dessert glasses and chill. Top with fat-free whipped cream for garnish. Sprinkle a little ginger on top if desired.
Serves 4
Each 3/4 cup serving:
- 137 calories
- 3 g fat
- 3 g saturated fat
- 1.5 mg cholesterol
- 380 mg sodium
- 21 g carbohydrate
- 1.5 g fiber
- 4.5 g protein.
- 10 slices 100% whole wheat bread, cut into cubes
- 1 teaspoon ground cinnamon
- 1/2 cup cranberries, chopped
- 1-1/4 cups nonfat egg substitute
- 3 cups hot skim milk
- 2 teaspoons vanilla extract
- 1/4 cup white sugar
- 1/2 cup Splenda (or sugar)
- 1 pinch ground nutmeg
Directions:
- Heat oven to 375F. Heat milk in small sauce pan over low heat.
- Combine bread cubes and cranberries in a 2-quart baking dish.
- Slightly beat eggs. Add hot milk, vanilla, sugar and Splenda and beat well. Pour over bread cubes and let soak for 5 minutes.
- Sprinkle with nutmeg. Bake until done in center, about 40 minutes.
Serves 10
Each 1/2 cup serving:
- 184 calories
- 3 g fat
- 0.5 g saturated fat
- 2 mg cholesterol
- 380 mg sodium
- 32 g carbohydrate
- 3 g fiber
- 9 g protein
