Recipes

Desserts

Mousse la Banana
Rainbow Fruit Salad
1-2-3 Peach Cobbler
Baked Apple Slices
Oatmeal Cookies
Peach Cake
Peach-Apple Crisp
Rice Pudding
Sweet Potato Custard
Winter Crisp
Summer Crisp
Apple Coffee Cake
Frosted Cake




Mousse la Banana
This creamy dessert is low in saturated fat, cholesterol, and sodium.

2 Tbsp milk, low-fat (1%)
recipe line 4 tsp sugar
recipe line 1 tsp vanilla
recipe line 1 medium banana, cut into quarters
recipe line 1 cup plain yogurt, low-fat
recipe line 8¼-inch banana slices


1. Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.
2. Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into four dessert dishes; garnish each with two banana slices just before serving.

image placeholder
image placeholder
Yield: 4 servings
Serving size: ½ cup

Each serving provides:
Calories: 94
Total fat: 1 g
Saturated fat: 1 g

Cholesterol: 4 mg
Sodium: 47 mg
Fiber: 1 g
Protein: 1 g
Carbohydrate: 18 g
Potassium: 297 mg

image placeholder
image placeholder


BACK TO TOP





Rainbow Fruit Salad
Good as a side dish or dessert, this salad made from fresh fruit is naturally low in fat, saturated fat, and sodium and is cholesterol-free.

Fruit salad:
1 large mango, peeled and diced
recipe line 2 cups fresh blueberries
recipe line 2 bananas, sliced
recipe line 2 cups fresh strawberries, halved
recipe line 2 cups seedless grapes
recipe line 2 nectarines, unpeeled and sliced
recipe line 1 kiwi fruit, peeled and sliced


Honey orange sauce:
⅓ cup unsweetened orange juice
recipe line 2 Tbsp lemon juice
recipe line 1½ Tbsp honey
recipe line ¼ tsp ground ginger
recipe line dash nutmeg


1. Prepare the fruit.
2. Combine all the ingredients for the sauce and mix.
3. Just before serving, pour honey orange sauce over the fruit.

image placeholder
image placeholder
Yield: 12 servings
Serving size: 4-oz cup

Each serving provides:
Calories: 96
Total fat: 1 g
Saturated fat: less than 1 g

Cholesterol: 0 mg
Sodium: 4 mg
Fiber: 3 g
Protein: 1 g
Carbohydrate: 24 g
Potassium: 302 mg

image placeholder
image placeholder


BACK TO TOP





1-2-3 Peach Cobbler
Cooking oil spray helps to coat the pan with little fat or calories.

½ tsp cinnamon, ground
recipe line 1 Tbsp vanilla extract
recipe line 2 Tbsp cornstarch
recipe line 1 cup peach nectar
recipe line ¼ cup pineapple juice or peach juice
recipe line 2 cans (16-oz) peaches, sliced, packed in juice, and drained (or 1¾ lb), fresh
recipe line 1 Tbsp soft (tub) margarine
recipe line 1 cup pancake mix, dry
recipe line ⅔ cup all-purpose flour
recipe line ½ cup sugar
recipe line ⅔ cup evaporated milk, fat-free
recipe line non-stick cooking oil spray (for baking dish)


Topping:
½ tsp nutmeg
recipe line 1 Tbsp brown sugar

1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in a saucepan over medium heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture.
3. Reduce heat and simmer for 5-10 minutes.
4. In another saucepan, melt margarine and set aside.
5. Lightly spray an 8-inch-square glass dish with cooking oil spray. Pour hot peach mixture into the dish.
6. In another bowl, combine pancake mix, flour, sugar, and melted margarine. Stir in milk.
7. Quickly spoon this mixture over peach mixture.
8. Combine nutmeg and brown sugar. Sprinkle mixture on top of batter.
9. Bake at 400 F for 15-20 minutes or until golden brown.
10. Cool and cut into eight squares.

image placeholder
image placeholder
Yield: 8 servings
Serving size: 1 square

Each serving provides:
Calories: 271
Total fat: 4 g
Saturated fat: less than 1 g

Cholesterol: less than 1 mg
Sodium: 263 mg
Fiber: 2 g
Protein: 4 g
Carbohydrate: 54 g
Potassium: 284 mg

image placeholder
image placeholder


BACK TO TOP





Baked Apple Slices
This recipe provides 1.5 fruit and vegetable servings per person.

2 oranges
recipe line 2 Tbsp honey
recipe line ¼ tsp ground cinnamon
recipe line ¼ tsp ground cloves
recipe line 3 Granny Smith apples, peeled, cored, and cut into ½-inch slices
recipe line 5 Tbsp raisins
recipe line ¼ cup chopped walnuts, divided
recipe line ¼ cup vanilla yogurt, low-fat


1. Preheat the oven to 500F.
2. Grate the zest of one of the oranges and set aside.
3. Squeeze the juice from both oranges into a small bowl. Stir the honey, cinnamon, cloves, and half the zest into the juice.
4. Lay half the apple slices in a glass baking dish. Scatter the raisins and 2 tablespoons of the walnuts on top. Pour on half the juice mixture and top with the remaining apples and juice. Combine the remaining 2 tablespoons of walnuts with the orange zest and scatter over the top.
5. Cover lightly with foil, and bake 30 minutes or until the apples are soft and the juices, bubbly. Serve warm or cold with a dollop of low-fat vanilla yogurt.

image placeholder
image placeholder
Yield: 4 servings
Serving size: ~1½ cups

Each serving provides:
Calories: 206

Total fat: 6 g
Saturated fat: 1 g
Carbohydrate: 41 g
Sodium: 13 mg
Fiber: 4 g

image placeholder
image placeholder


BACK TO TOP





Oatmeal Cookies

¾ cup sugar
recipe line 2 Tbsp margarine
recipe line 1 egg
recipe line ¼ cup canned applesauce
recipe line 2 Tbsp milk, low-fat
recipe line 1 cup flour
recipe line ¼ tsp baking soda
recipe line ½ tsp ground cinnamon
recipe line 1 cup + 2 Tbsp quick rolled oats


1. Preheat oven to 350 F and lightly grease cookie sheets.
2. In a large bowl, use an electric mixer on medium speed to mix sugar and margarine. Mix until well blended, about 3 minutes.
3. Slowly add egg; mix on medium speed 1 minute. Gradually add applesauce and milk; mix on medium speed 1 minute. Scrape sides of bowl.
4. In another bowl, combine flour, baking soda, and cinnamon. Slowly add to applesauce mixture; mix on low speed until blended, about 2 minutes. Add oats and blend 30 seconds on low speed. Scrape sides of bowl.
5. Drop by teaspoonfuls onto cookie sheet, about 2 inches apart.
6. Bake until lightly browned, about 13-15 minutes. Remove from baking sheet while still warm. Cool on wire rack.

image placeholder
image placeholder
Yield: 4 servings
Serving size: 2 cookies,
plus 4 servings for another
snack

Each serving provides:
Calories: 215
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 27 mg
Sodium: 84 mg

image placeholder
image placeholder


BACK TO TOP





Peach Cake

2¼ cups (29-oz can) canned peaches, light-syrup pack, drained and chopped
recipe line ½ cup sugar
recipe line 1 cup flour
recipe line 1 egg
recipe line 1 tsp baking soda
recipe line 2 Tbsp vegetable oil
recipe line 1 tsp vanilla
recipe line 2 Tbsp brown sugar, firmly packed
recipe line 2 tsp whole milk


1. Preheat oven to 350 F. Lightly grease 8- by 8-inch pan.
2. Spread peaches in baking pan. Mix remaining ingredients, except brown sugar and milk, together in mixing bowl; spread over top of peaches.
3. Bake until toothpick inserted into cake comes out clean, about 30-35 minutes.
4. For topping, combine brown sugar and milk in small bowl. Drizzle mixture on top of cake; return cake to oven, and bake 2-3 minutes.
5. Cut into eight pieces.

image placeholder
image placeholder
Yield: 8 servings
Serving size: about 2- by
2-inch piece

Each serving provides:
Calories: 205
Total fat: 4 g

Saturated fat: 1 g
Cholesterol: 27 mg
Sodium: 171 mg

image placeholder
image placeholder


BACK TO TOP





Peach-Apple Crisp

20 oz canned peaches, light-syrup pack, drained
recipe line 2 medium apples, tart, peeled and sliced
recipe line ½ tsp vanilla
recipe line ¼ tsp ground cinnamon
recipe line ¾ cup + 3 Tbsp flour
recipe line ¼ cup brown sugar, packed
recipe line 3 Tbsp soft (tub) margarine


1. Preheat oven to 350 F. Lightly grease 9- by 9- by 2-inch casserole dish.
2. Combine peaches, apples, vanilla, and cinnamon in a bowl. Toss well and spread evenly in greased casserole dish.
3. Combine flour and sugar in small bowl. Cut in margarine with two knives until the mixture resembles coarse meal.
4. Sprinkle flour mixture evenly over fruit.
5. Bake until lightly browned and bubbly, about 20 minutes.

image placeholder
image placeholder
Yield: 4 servings
Serving size: ½ cup, plus
4 servings for another meal

Each serving provides:
Calories: 175
Total fat: 5 g

Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 57 mg

image placeholder
image placeholder


BACK TO TOP





Rice Pudding
Use skim milk instead of whole milk to reduce fat and calories.

6 cups water
recipe line 2 cinnamon sticks
recipe line 1 cup rice
recipe line 3 cups milk, fat-free
recipe line ⅔ cup sugar
recipe line ½ tsp salt


1. Put the water and cinnamon sticks into a medium saucepan. Bring to a boil.
2. Stir in rice. Cook on low heat for 30 minutes until rice is soft and water has evaporated.
3. Add skim milk, sugar, and salt. Cook for another 15 minutes until it thickens.

image placeholder
image placeholder
Yield: 8 servings
Serving size: ½ cup

Each serving provides:
Calories: 372
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 3 mg

Sodium: 366 mg
Calcium: 255 mg
Iron: 2 mg
Fiber: 1 g
Protein: 10 g
Carbohydrate: 81 g
Potassium: 363 mg

image placeholder
image placeholder


BACK TO TOP





Sweet Potato Custard
Sweet potatoes and bananas combine to make a flavorful low-fat custard made with evaporated skim milk and no added fat.

1 cup cooked sweet potato, mashed
recipe line ½ cup banana (about 2 small), mashed
recipe line 1 cup evaporated milk, fat-free
recipe line 2 Tbsp brown sugar, packed
recipe line 2 egg yolks, beaten, or ⅓ cup egg substitute
recipe line ½ tsp salt
recipe line non-stick cooking spray as needed
recipe line ¼ cup raisins
recipe line 1 Tbsp sugar
recipe line 1 tsp ground cinnamon


1. In a medium bowl, stir together sweet potato and banana.
2. Add milk, blending well.
3. Add brown sugar, egg yolks, and salt, mixing thoroughly.
4. Spray a 1-quart casserole with non-stick cooking spray. Transfer sweet potato mixture to casserole dish.
5. Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture.
6. Bake in a preheated 325 F oven for 40-45 minutes or until a knife inserted near center comes out clean.

image placeholder
image placeholder
Yield: 6 servings
Serving size: ½ cup

Each serving provides:
Calories: 160
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 72 g*

Sodium: 255 mg
Fiber: 2 g
Protein: 5 g
Carbohydrate: 32 g
Potassium: 488 mg
*If egg substitutes are used,
cholesterol will be lower.

image placeholder
image placeholder


BACK TO TOP



Winter Crisp
Only 1 tablespoon of margarine is used to make the crumb topping of this tart and tangy fruit dessert that is cholesterol-free and low-sodium.


Filling:
½ cup sugar
recipe line 3 Tbsp all-purpose flour
recipe line 1 tsp lemon peel, grated
recipe line ¾ tsp lemon juice
recipe line 5 cups apples, unpeeled and sliced
recipe line 1 cup cranberries

Topping:
⅔ cup rolled oats
recipe line ⅓ cup brown sugar, packed
recipe line ¼ cup whole wheat flour
recipe line 2 tsp ground cinnamon
recipe line 1 Tbsp soft (tub) margarine, melted


1. To prepare filling, in a medium bowl combine sugar, flour, and lemon peel; mix well. Add lemon juice, apples, and cranberries; stir to mix. Spoon into a 6-cup baking dish.
2. To prepare topping, in a small bowl, combine oats, brown sugar, flour, and cinnamon. Add melted margarine; stir to mix.
3. Sprinkle topping over filling. Bake in a 375 F oven for approximately 40-50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.

Variation: Summer Crisp
1. Prepare as directed, substituting 4 cups of fresh or unsweetened frozen (thawed) peaches and 3 cups of fresh or unsweetened frozen (unthawed) blueberries for apples and cranberries. If the peaches are frozen, thaw them completely (do not drain). Do not thaw blueberries before mixing, or they will be crushed.

image placeholder
image placeholder
Yield: 6 servings
Serving size: 1¾- by
2-inch piece

Each serving provides:
Calories: 252
Total fat: 2 g

Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 29 mg
Fiber: 5 g
Protein: 3 g
Carbohydrate: 58 g
Potassium: 221 mg

image placeholder
image placeholder


BACK TO TOP





Apple Coffee Cake
Apples and raisins provide the moistness, which means less oil can be used in this low-saturated fat, low-cholesterol, and low-sodium coffee cake.

5 cups tart apples, cored, peeled, and chopped
recipe line 1 cup sugar
recipe line 1 cup dark raisins
recipe line ½ cup pecans, chopped
recipe line ¼ cup vegetable oil
recipe line 2 tsp vanilla
recipe line 1 egg, beaten
recipe line 2½ cups all-purpose flour, sifted
recipe line 1½ tsp baking soda
recipe line 2 tsp ground cinnamon


1. Preheat oven to 350 F.
2. Lightly oil a 13- by 9- by 2-inch pan.
3. In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes.
4. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about ⅓ at a time, just enough to moisten dry ingredients.
5. Turn batter into pan. Bake 35-40 minutes. Cool cake slightly before serving.

image placeholder
image placeholder
Yield: 20 servings
Serving size: 3½- by
2½-inch piece

Each serving provides:
Calories: 196
Total fat: 8 g

Saturated fat: 1 g
Cholesterol: 11 mg
Sodium: 67 mg
Fiber: 2 g
Protein: 3 g
Carbohydrate: 31 g
Potassium: 136 mg

image placeholder
image placeholder


BACK TO TOP





Frosted Cake
Use fat-free milk and low-fat cream cheese to lower the saturated fat and calories in this special-occasion cake.


Cake:
2¼ cups cake flour
recipe line 2¼ tsp baking powder
recipe line 4 Tbsp soft (tub) margarine
recipe line 1¼ cups sugar
recipe line 4 eggs
recipe line 1 tsp vanilla
recipe line 1 Tbsp orange peel
recipe line ¾ cup milk, fat-free


Icing:
3 oz cream cheese, low-fat
recipe line 2 Tbsp milk, fat-free
recipe line 6 Tbsp cocoa
recipe line 2 cups confectioners sugar, sifted
recipe line ½ tsp vanilla extract


1. Preheat the oven to 325 F.
2. Grease with small amount of cooking oil or use non-stick cooking oil spray on a 10-inch round pan (at least 2½ inches high). Powder pan with flour. Tap out excess flour.
3. Sift together flour and baking powder.
4. In a separate bowl, beat together margarine and sugar until soft and creamy. 5. Beat in eggs, vanilla, and orange peel.
6. Gradually add the flour mixture alternating with the milk, beginning and ending with flour.
7. Pour the mixture into the pan. Bake for 40-45 minutes or until done. Let cake cool for 5-10 minutes before removing from the pan. Let cool completely before icing.

Icing:
1. Cream together cream cheese and milk until smooth. Add cocoa. Blend well.
2. Slowly add sugar until icing is smooth. Mix in vanilla.
3. Smooth icing over top and sides of cooled cake.

image placeholder
image placeholder
Yield: 16 servings
Serving size: 1 slice

Each serving provides:
Calories: 241
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 57 mg

Sodium: 273 mg
Calcium: 70 mg
Iron: 2 mg
Fiber: 1 g
Protein: 4 g
Carbohydrate: 45 g
Potassium: 95 mg

image placeholder
image placeholder


BACK TO TOP



Recipes HOME >



Graphic page footer image