A2ZRecipes.net

Good morning and welcome to your Sunday edition of A to Z Recipes Newsletter. And not just any Sunday newsletter, either. Today's issue features recipes collected in our Monthly Theme topic of Healthier Desserts. I know you will find enough to carry you through the summer and beyond (there's over 100 recipes in this issue!).

A friend of mine says of me that if not for bad luck, I'd have no luck at all. Sometimes I agree as I seem to have had quite a few things happen to me that have never happened to her. But with me, when it rains, it pours. I had the brakes go out on my car so I had them fixed. It cost an arm and a leg but such is life. This past week, the ball joints (heck if I know!) went out. I was without a car each of my days off. And - so glad that I still had that arm and a leg because the auto repair shop now has them, too. Well, I am not the happiest camper right now, but things could be worse. My brakes could have completely gone out or the vehicle completely stopped while my daughter was driving it. I'm poorer for it but still considering myself blessed. Heck, I know people who don't even have a car. Yeppers. I am doing just fine. Just don't ask to borrow any money anytime soon, ok?

We have a new Monthly Theme topic being announced today. Make sure to visit the Monthly Theme - Recipe Submissions section to read all about it. As usual, there is a handy email link for sending in your recipes. This sure helps keep me organized, and ensures your recipes will be sent to the correct email address, properly labeled. This one was suggested by Shirley in Washington State. She is a regular here and in the A to Z Recipes QuickTalk Discussion Forum (we call it QT for short). I hope you'll visit there soon and meet Shirley and the others who visit there daily.

There's something new and improved at A to Z Recipes. The Yahoo Group sat dormant for quite a while but has been revitalized. Our pal, Dorie, has taken over as moderator and has brought new life to the place! She has added recipes and a weekly menu planner (recipes included). My thanks to Dorie for offering to spruce up the old place. I hope you will visit and become a member. I found TWO recipes I plan to prepare in my last visit alone. Here is the link to sign up:

Click to join A2ZRecipes Yahoo Group

Psst!

Please tell ten friends to tell ten today! The Breast Cancer site is having trouble getting enough people to click on their site daily to meet their quota of donating at least one free mammogram a day to an underprivileged woman.

It takes less than a minute to go to their site and click on "donating a mammogram" for free (pink window in the middle).

This doesn't cost you a thing. Their corporate sponsors/advertisers use the number of daily visits to donate mammograms in exchange for advertising. Here's the web site! Pass it along to people you know.

http://www.thebreastcancersite.com/

From:	To:
Departing: Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31	Returning: Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec 01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
Adults (18-64) 0123456
More search options on Travelocity: Seniors (65+), Minors (2-17), First Class, One-Way

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.

~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

CLEANING POEM 

Shared by Beverley, Montreal, Canada

I asked the Lord to tell me 
Why my house is such a mess. 
He asked if I'd been 'computering', 
And I had to answer "yes." 

He told me to get off my fanny 
And tidy up the house. 
And so I started cleaning up... 
The smudges off my mouse. 

I wiped and shined the topside. 
That really did the trick... 
I was just admiring my work... 
I didn't mean to 'click.' 

But click, I did, and oops I found 
A real absorbing site 
That I got SO way into... 
I was into it all night.

<<Sigh>> 

Nothing's changed except my mouse 
It's very, very shiny. 
I guess my house will stay a mess... 
While I sit here on my hiney.

Click if you have a submission for the Ramblings section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!

HEALTHIER EATING

Shared by Leasa, IA

Here are a few substitutes for a healthier dessert, or other things for that matter!

Eggs: Eggs are a prime source of fat and cholesterol in recipes, but easily adjusted. Substitute 2 egg whites or 1/4 C cholesterol-free liquid egg product (Egg Beaters) for one whole egg in recipes. You can even make your own egg substitute by beating together 6 egg whites, 1/4 C nonfat powdered milk, 1 t oil and 6 drops yellow food coloring. This egg substitute will keep in the fridge for a week.

Creams: Substitute evaporated skim milk for heavy cream in recipes. To remove the fat from cream soups, put the can or container in the freezer for 10 minutes and then scoop off the fat from the top. When preparing creamy soup, use pureed, cooked potato instead of cream. As a substitute for cream sauce in many recipes, mix together 1 C low fat buttermilk, 1 T cornstarch and tomato sauce. In place of sour cream, blend 1 1/2 t lemon juice into 1/2 C cottage cheese. Or use drained non-fat yogurt mixed with a little sour cream. Replace whipped cream in a recipe with vanilla nonfat yogurt, or3 stiffly beaten egg whites. You can also make your own healthy whipped cream by beating together 1/4 C fat free milk powder and 1/4 C water until thick, then add 1/2 t lemon juice, 1/4 t vanilla and 1/4 C sugar.

Oil and butter: Soybean, sesame and sunflower oils are better for you than saturated fats like palm oil. In baking, you can substitute an equal amount of unsweetened applesauce for oil, or use pureed prunes instead of oil in chocolate recipes. Prunes keep chocolate baked goods moist and maintains the color. Use pureed or baby food prunes equal to oil in the recipe. If using applesauce, you might try 1/2 buttermilk and 1/2 applesauce equivalent to oil for a moister product.

Alternative Desserts and Chocolate: Baked fruits, fig bars, ginger snaps and graham crackers all make healthy alternative desserts. Instead of ice cream, indulge in the super-healthy frozen low fat yogurt. Instead of frosting cakes, try dusting with confectioners' sugar or cinnamon and cocoa powder. To cut the fat in chocolate desserts, substitute 3 T cocoa powder plus a little oil or applesauce for every oz of chocolate. Carob powder is also a healthy alternative, with the added benefit of having no caffeine. When baking cookies, use half the amount of chocolate chips and chop them smaller so they evenly disperse through the cookie.

Source: Recipe4Living

Click if you have a submission for the Did You Know? section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!

This mixer is great! I got my order in and couldn't wait to try it. WOW! You have GOT to try it for yourself! The flavor and convenience are top shelf!
~Maggie~

Zilch, a delicious sugar free Margarita mixer is giving A to Z Recipes readers an exclusive 10% discount on all orders. Zilch is ideal for low calorie d-i-e-t programs, low carb lifestyles, and diabetic d-i-e-t-s. The mix is packaged in easy to take along, single serve packets for enjoyment at home, in restaurants, or anywhere you go. Use coupon code “AtoZ” to take advantage of this special offer. Visit Zilch at www.zilchmixers.com.
F-R-E-E SHIPPING ON ALL ORDERS !

1st Bev in Montreal, Canada
4th Dorine in Philadelphia, Pennsylvania
5th Sandra in Brighton, Missouri
5th Denise in Walkerton, Indiana
5th Lois in River Falls, Wisconsin
6th Lee J. in Chicago, Illinois
7th Margie W. in Lubbock, Texas
7th Patti in Aurora, Nebraska
7th Charlene in Keewatin, Ontario, Canada
7th Linda H. in Mt. Sterling, Kentucky
8th Crystal A. in Robinson, Texas
8th Sophia Rose V. in Bayshore, New York
8th Linda A. in Colorado Springs, Colorado
10th Jannie in Chumuckla-Jay, Florida
10th MaryLou S. in Exeter, Missouri
11th Charmaine in Florida
13th Carolyn A. in Saint Helen, Michigan
15th Mary Jane M. in Stockton, California
16th John M. in Carrier Mills, Illinois
16th Tia H. in Kentville, NS, Canada
17th Linda G. in Michigan
18th Janet S. in Imboden, Arkansas
19th Vivi C. in Christchurch, New Zealand
20th Adryanna M. in Brownsville, Ohio
21st Cindy W. in Missouri
21st Judy B. in Warren, Ohio
21st Brianna M. in Brownsville, Ohio
21st Richard in Fort Worth, Texas
22nd Liz A. in Bakersfield, California
23rd Virginia T. in Laurelton, New York
23rd Judy M. in Canada
23rd Ethel M. in Rock Creek, West Virginia
23rd Cliffa B. in Andrews, Texas
24th Myles L. in Saint John, N.B. Canada
24th Dee Dee B. in Breckenridge Hills, Missouri
26th Carolyn N. in Castle Hill, Sydney, Australia
26th Sammi in Montgomery, Texas
28th Barb B. in Scranton, South Carolina
29th Tena B. in Fulton, Missouri
29th Kim M. in Rohnert Park, California
30th Jackie M. in Ormond Beach, Florida
30th LaQueta M. in Hattiesburg, Mississippi

YOU KNOW IT'S TIME TO TURN YOUR COMPUTER OFF AND READ A BOOK WHEN:

A friend calls and says "How are you? Your phones have been busy for a year!" 
You forgot how to work the TV remote control. 
You see something funny and scream, "LOL, LOL." 
You meet the mailman at the curb and swear he said "You've Got Mail!" 
You sign off and your screen says you were on for 3 days and 45 minutes. 
You fall asleep, but instead of dreams you get IM's. 
You buy a laptop and a cell phone so you can have AOL in your car. 
Tech support calls YOU for help. 
You beg your friends to get an account so you can "hang out." 
You get a second phone line just to call out for pizza. 
You purchase a vanity car license plate with your screen name on it. 
You say "he he he he" or "heh heh heh" instead of laughing. 
You say "Scroll Up" when someone asks what it was you said. 
You sneak away to your computer when everyone goes to sleep. 
You talk on the phone with the same person you are sending an instant message to. 
You look at an annoying person off line and wish that you had your ignore button handy. 
You start to experience "withdrawal" after not being online for awhile. 
"Where did the time go??" 
You sit on AOL for six hours for that certain special person to sign on. 
You get up in the morning and go online before getting your coffee. 
.....You end your sentences with.....three or more periods....... 
You enter a room and get greeted by 25 people with {{{hugs}}} and **kisses**. 
Being called a "newbie" is a major insult to you. 
You're on the phone and say "BRB." 
Your teacher or boss recommends a drug test for the blood shot eyes. 
Your answering machine/voice mail sounds a little like this...."BRB. Leave your S/N and I'll TTYL ASAP". 
You need to be pried from your computer by the Jaws-of-Life. 


SIGNS YOU HAVE A BAD COMPUTER

Lower corner of screen has the words "Etch-A-Sketch" on it. 
In order to start it you need some jumper cables and a friend's car. 
Whenever you turn it on all the dogs in your neighborhood start howling. 
The manual contains only one sentence: "Good Luck!" 
The only chip inside is a Dorito. 


IF ONLY LIFE COULD BE LIKE A COMPUTER!

If you messed up your life, you could press "Alt, Ctrl, Delete" and start all over! 
To get your daily exercise, just click on "run"! 
If you needed a break from life, click on "suspend". 
Hit "any key" to continue life when ready. 
To get even with the neighbors, turn up the sound blaster. 
To "add/remove" someone in your life, click settings and control panel. 
To improve your appearance, just adjust the display settings. 
If life gets too noisy, turn off the speakers. 
When you lose your car keys, click on "find". 
"Help" with the chores is just a click away. 
You wouldn't need auto insurance. You'd use your boot diskette to recover from a crash. 
We could click on "send" and the kids would go to bed immediately. 
To feel like a new person, click on "refresh". 
Click on "close" to shut up the kids and spouse. 
To undo a mistake, click on "back". 
Is your wardrobe getting old? Click "update". 
If you don't like cleaning the litter box, click on "delete".

Click if you have a submission for the Crazy Corner section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!

This is a new section to be added to the web site where we will collect recipes from your region. Your recipes will be gathered and posted to the A to Z Recipes web site. As time allows, I will post them here, too. It is my hope that each of you will send in a recipe to share that emphasizes what is served in your particular city, state, country, etc. The goal here is building a collection of recipes that reflects the foods our readers from all over the world enjoy. It will hopefully become a data base for people everywhere to share. I hope you will participate! Please use this email link to submit a recipe for Regional Recipes: Regional Recipes. It will ensure that your recipes are posted here and added to the web site for permanent display. Thanks!

CHOCOLATE MOCHA ANGEL BERRY DELIGHT DESSERT

This was featured in a Los Angeles newspaper as being a favorite using local fruits. It is quick and easy to prepare and a healthy, low-calorie dessert.

INGREDIENTS:
1 small box (3oz) chocolate instant pudding mix
2 cups non-fat milk
1 tablespoon instant coffee granules
1/2 teaspoon cinnamon
1 cup cool whip
1 1/2 cups sliced strawberries or other in-season berries
6 1" slices of angel food cake

PREPARATION:
In a blender place pudding mix, milk, coffee and cinnamon. Cover and mix until blended.

Fold in cool whip until blended.

Slowly add strawberries.

Serve the pudding and berry mixture over slices of angel food cake. 

Top with a spoon of cool whip. 

Serves 6

Click if you have a submission for the Regional Recipes section of A to Z Newsletters. Make sure to include your name and location for posting. Thanks!

FRUIT KABOBS

~Submitted by Carol, Tupper Lake, NY

8 Servings

3/4 cup cantaloupe chunks
3/4 cup honeydew melon chunks
3/4 cup small strawberries
3/4 c. pineapple chunks
2 small bananas, peeled and cut in 1" slices
1 cup orange juice
1/4 cup lime juice
1 8-oz carton vanilla low-fat or fat-free yogurt
2 tablespoons frozen orange juice concentrate, thawed
ground nutmeg or ground cinnamon (optional)

On eight 6-inch or four 10-inch skewers alternately thread the cantaloupe, honeydew melon, strawberries, pineapple, and bananas. Place kabobs in a glass baking dish. Combine orange juice and lime juice; pour evenly over kabobs. Cover; chill kabobs for 30-60 minutes, turning occasionally.

Meanwhile, for dip, in a small bowl stir together the yogurt and orange juice concentrate. Cover and chill until ready to serve.

To serve, arrange the kabobs on a serving platter; discard juice mixture. If desired, sprinkle with nutmeg or cinnamon over dip. Serve dip with kabobs. 

Nutritional information: 
Cal: 91; Total Fat 1 gm; Saturated Fat: 0 gm; Cholesterol: 2 mg; Sodium: 20 mg; Carbohydrate: 21 gm; Fiber: 1 gm; Protein: 2 gm. 

Source: Better Homes and Gardens


MANGO YOGURT POPS

~Submitted by Carol, Tupper Lake, NY

8 pops

1 tsp unflavored gelatin
1/3 c. peach nectar or apricot nectar
2 6- or 8-ounce cartons vanilla or peach fat-free yogurt with sweetener
1/3 of a 26-ounce jar refrigerated mango slices, drained, or one 8-ounce can peach slices, drained. 

In a small saucepan combine the unflavored gelatin and peach or apricot nectar. Let stand for five minutes. Cook and stir over medium heat until gelatin is dissolved.

In a blender container, combine gelatin mixture, yogurt, and drained mango or peach slices. Cover and blend until smooth. Spoon mixture into eight 3-ounce paper cups. Cover each cup with foil. Cut a small slit in the center of each foil cover and insert a rounded wooden stick into each. Freeze pops for 4-6 hours until firm. 

To serve, remove the foil and tear paper cups away from pops. 

Nutritional Info: 
Calories: 49; Total Fat: 0; Saturated Fat: 0; Cholesterol: 1 mg; Sodium: 28 mg; Carbohydrate: 10 gm; Fiber: 0 gm' protein: 2 gm. 

Source: Better Homes and Gardens


AMBROSIA

~Submitted by Carol, Tupper Lake, NY

6-8 Servings

3 large oranges
2 tbs sugar
2 tbs rum (optional)
1 cup pineapple chunks
1 star fruit, sliced
1 mango and/or papaya, seeded, peeled, and sliced
1/2 c. toasted coconut
1 papaya, seeded and sliced lengthwise (optional)
Whipped cream

Peel and section oranges over a small bowl to reserve juices. Stir sugar and rum, if using, into orange juice until sugar is dissolved. In a large mixing bowl, combine the orange sections, pineapple chunks, star fruit slices, and mango and/or papaya slices; drizzle with orange juice mixture. Stir gently to coat. Cover and chill for 1 to 24 hours, stirring gently once or twice. 

To serve, arrange a long slice of papaya in each dessert dish. With a slotted spoon lift fruit mixture into dishes atop the papaya slice. Top with whipped cream and sprinkle with toasted coconut. 

Nutritional Information:
Calories: 103; Total Fat: 3 gm; Saturated Fat: 2 gm; Cholesterol: 0 mg; Sodium: 3 mg; Carbohydrate: 21 gm; Fiber: 3 gm; Protein: 1 gm.

Source: Better Homes and Gardens


ANGEL FOOD CAKE WITH LEMON CREAM AND BERRIES

~Submitted by Carol, Tupper Lake, NY

Serves: 16

3 6-ounce cartons lemon yogurt
1 4-serving-size package instant vanilla pudding mix
1 8-ounce container frozen light whipped dessert topping, thawed
Fresh blueberries
1 8- to 9-inch purchased angel food cake, cubed

In medium bowl, whisk together yogurt and one-fourth of the pudding mix until smooth. Gradually add remaining pudding mix to yogurt, whisking until smooth after each addition. Fold in whipped topping, half at a time. Serve lemon cream and berries over cubed cake. If desired, garnish with mint sprigs. 

Leftover lemon cream can be stored in the refrigerator for up to four days.

Nutritional Information: 
Calories: 172; Total Fat: 2 gm; Saturated Fat: 2 gm; Monounsaturated Fat: 0 gm; Polyunsaturated Fat: 0 gm; Cholesterol: 2 mg; Sodium: 269 mg; Carbohydrate: 34 gm; Total Sugar: 23 gm; Fiber: 4 gm; Protein: 3 gm. 

Source: Better Homes and Gardens


BROILED STAR FRUIT WITH VANILLA FROZEN YOGURT

~Submitted by Treva, Knoxville, TN

Preparation Time: 15 minutes 
Number of Servings: 4
Cups of Fruits and Vegetables Per Person: 0.5

Ingredients: 
4 medium size star fruit, trimmed and each sliced into 8 stars 
2 Tbsp fresh lemon juice 
2 Tbsp light brown sugar 
2 cups sugar free, fat free vanilla frozen yogurt

Directions: 
Place a broiler rack 6 inches from source of heat. Preheat broiler. Arrange star fruit slices on a baking sheet and brush with lemon juice. Sprinkle with brown sugar. Broil until sugar bubbles and begins to darken, about 2 to 3 minutes. Meanwhile, scoop frozen yogurt into 4 dessert dishes. Top each serving with 4 star fruit slices. Serve immediately. 

Nutrition Facts
Serving Size 1/4 of recipe 
Amount Per Serving 
Calories 150 Calories from Fat 10
Total Fat 1g 2% 
Saturated Fat 0g 0% 
Cholesterol 5mg 2% 
Sodium 80mg 3% 
Total Carbohydrate 30g 10% 
Dietary Fiber 3g 12% 
Sugars 20g
Protein 5g 
Vitamin A 2% 
Vitamin C 60% 
Calcium 15% 
Iron 2% 
Diabetic Exchange**
Fruit: 1
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Source: The National Women's Health Information Center


MOUSSE A LA BANANA

~Submitted by Treva, Knoxville, TN

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

2 Tbsp low fat (1%) milk
4 tsp sugar 
1 tsp vanilla
1 medium banana, cut in quarters
1 Cup plain low fat yogurt 
8 (1/4-inch) banana slices 

Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth. Pour mixture into a small bowl; fold in yogurt. Chill. 
Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.

Yield: 4 servings--Serving Size: 1/2 cup

Each serving provides: Calories: 94; Total fat: 1 g; Saturated fat: 1 g; Cholesterol: 4 mg; Sodium: 47 mg 


APPLE COFFEE CAKE

~Submitted by Treva, Knoxville, TN

Apples and raisins provide the moistness in this low-fat, low-cholesterol, and low-sodium coffee cake.

5 Cups tart apples, cored, peeled, chopped 
1 Cup sugar 
1 Cup dark raisins 
1/2 Cup pecans, chopped 
1/4 Cup vegetable oil 
2 tsp vanilla 
1 egg, beaten 
2 & 1/2 Cups sifted all-purpose flour 
1 & 1/2 tsp baking soda 
2 tsp ground cinnamon

Preheat oven to 350? F. 

Lightly oil a 13x9x2-inch pan. 

In a large mixing bowl, combine apples with sugar, raisins, and pecans; mix well. Let stand 30 minutes. 

Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon; stir into apple mixture about 1/3 at a time just enough to moisten dry ingredients. 

Turn batter into pan. Bake 35 to 40 minutes. Cool cake slightly before serving. 

Yield: 20 servings--Serving Size: 3-1/2-inch x 2-1/2-inch piece 

Each serving provides: Calories: 188; Total fat: 5 g; Saturated fat: less than 1 g ; Cholesterol: 11 mg ; Sodium: 68 mg


FROZEN BANANA CREAM

~Submitted by Treva, Knoxville, TN

1 Serving 

This is an old restaurant trick that has been around for years. Use this delightfully simple "sorbet" wherever you would use ice cream. Try it sprinkled with chopped nuts, or on a bed of pureed raspberries or strawberries. 

Ingredients:
1 very ripe banana 

Instructions: Peel the banana and cut it into chunks. Put the chunks, uncovered, on a plate in the freezer, and freeze for at least an hour. (They can stay overnight.) When you're ready to serve, take out the banana and put the frozen pieces in a blender or food processor, and process until smooth, scraping down the sides of the container as needed. As the bananas thaw slightly, the texture will become smooth and creamy. 

Nutritional Information Per serving: 92 calories; 0 g total fat (0 g sat); 0 mg cholesterol; 23 g carbohydrate; 1 g protein; 2 g fiber; 1 mg sodium 


FRUITY COMPOTE 

~Submitted by Treva, Knoxville, TN

1/2 cup sugar 
1 & 1/2 cups water 
1-inch piece fresh ginger, peeled and thinly slivered 
1 cup dried fruit mix 
2 cups fresh or frozen cranberries 
1 orange, peeled and sectioned 
1 Granny Smith apple, peeled, cored and cut into small, thin wedges. 

In large saucepan, combine sugar, water and ginger. Bring to a boil over high heat. Add dried fruit mix. Bring back to a boil and immediately reduce heat to low simmer. Cook, uncovered, until fruit is not quite tender, about 5 minutes. Add cranberries and simmer, stirring occasionally, until cranberries pop. Stir in orange and apple. Remove from heat and allow to cool down. Serve warm or at room temperature. 

Yield: 6 servings. 
Per serving: 
161 calories, less than 1 g. total fat (0 g. saturated fat), 42 g. carbohydrate, 1 g. protein, 4 g. dietary fiber, 5 mg. sodium. 


APPLE-RAISIN STREUSEL KUCHEN

~Submitted by Mary S., Nashville, TN

5 cups chopped peeled Golden Delicious or Rome apple (about 4 large)
Cooking spray
2 tablespoons granulated sugar, divided
1 1/2 cups all-purpose flour
1/3 cup granulated sugar
1 1/4 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
3/4 cup low-fat buttermilk
1/4 cup egg substitute
2 1/2 tablespoons vegetable oil
1 1/2 teaspoons grated lemon rind
1/2 cup raisins
1/2 cup packed brown sugar
3 tablespoons all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2 1/2 tablespoons chilled stick margarine
2 teaspoons light-colored corn syrup

Preheat oven to 475°.

Arrange apples in a single layer on a jelly-roll pan coated with cooking spray, and sprinkle with 1 tablespoon granulated sugar. Bake at 475° for 8 minutes, stirring well. Sprinkle with 1 tablespoon granulated sugar; bake an additional 7 minutes or until apples are slightly soft. COOL.

Reduce the oven temperature to 375°. Lightly spoon 1 1/2 cups flour into dry measuring cups; level with a knife. Combine with next 6 ingredients (flour through 1/8 teaspoon nutmeg). Combine buttermilk, egg substitute, oil, and rind, stirring well with a whisk. Add to flour mixture, stirring just until moist. Gently fold in apples and raisins. Spoon mixture into a 10-inch spring form pan coated with cooking spray; place pan on a baking sheet.

Combine brown sugar, 3 tablespoons flour, 1/2 teaspoon cinnamon, and 1/4 teaspoon nutmeg; cut in margarine and corn syrup with a pastry blender or 2 knives until the mixture resembles coarse meal. Sprinkle evenly over batter in pan. Bake at 375° for 50 minutes or until a wooden pick inserted in center comes out clean. Cool on a wire rack. Yield: 10 servings

Source: Cooking Light


TANGY LEMONADE PIE

~Submitted by Mary S., Nashville, TN

1 pkg. (3 oz.) sugar free lemon gelatin -
1 pkg. (8 oz.) reduced fat cream cheese, cubed 
1 ? tsp. sugar free lemonade drink mix - Crystal Light - or any lemonade drink mix
1 graham cracker crust - 8" - can use reduced fat
6 tbl. Cool Whip - can use reduced fat

Prepare gelatin according to package directions. Refrigerate until almost set. Transfer to a blender or food processor. Add the cream cheese and lemonade mix; cover and process until smooth. Pour into crust. Refrigerate overnight. Serve with whipped topping.


PEANUT BUTTER & OAT FRUIT BARS

~Submitted by Mary S., Nashville, TN

3/4 cup regular or quick cooking oats
3/4 cup all purpose flour
1/4 cup whole wheat flour
2 teaspoons baking powder
1/3 cup packed brown sugar
1/8 teaspoon salt
1/3 cup peanut butter
1/4 cup peanut oil
1 cup buttermilk
1/2 teaspoon almond extract
1 whole egg
2 egg whites
1/3 cup black cherry fruit spread or other low-sugar spread

Preheat the oven to 350 f. degrees. Lightly coat an 8-inch square baking pan with vegetable cooking spray.

In a large bowl, combine the oats, all purpose flour, whole wheat flour, baking powder, brown sugar and salt. Set the dry ingredients aside.

In a medium bowl, place the peanut butter, oil, buttermilk, almond extract, whole egg and egg whites. Whisk until well blended. Add the dry ingredients and mix just until combined.

Spread the batter into the prepared pan. Drop the fruit spread by tablespoons onto the batter in the pan. With a knife, swirl the fruit through the batter, creating a marbled effect. Bake 30 to 35 minutes, or until a toothpick inserted in the center of the cake comes out clean. Cool the cake in the pan on a wire rack. Cut into 2-inch squares. Makes 16 bars. Calories per bar: 148


LOW FAT CARROT WHOLE WHEAT CAKE WITH CREAMY ORANGE ICING

~Submitted by Mary S., Nashville, TN 

2 or 3 large carrots
1 large navel orange
1 Tablespoon raisins
1 cup whole-wheat PASTRY flour
1 cup unbleached all purpose flour
2 teaspoons ground cinnamon
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon freshly grated nutmeg
1/2 teaspoon salt
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup pure maple syrup
1/2 cup packed brown sugar
1/3 cup canola oil

Icing:

4 Tablespoons nonfat cream cheese, softened
1 teaspoon orange juice
1/2 to 2/3 cup powdered sugar

Preheat oven to 350 F. (175 C). Lightly butter a 13 x 9-inch baking pan. Wash and trim carrots and cut into large pieces. Place in a food processor and process until finely chopped, or grate carrots finely, to make 2 cups. I grated my carrots. Set aside.

Cut orange into 8 wedges. Do not peel. Remove white center and seeds. Cut wedges into 3 or 4 pieces each and puree in a food processor or blender along with the raisins.

Combine flours, cinnamon, baking powder, baking soda, nutmeg and salt in a large bowl. In another bowl, combine eggs, buttermilk, maple syrup, brown sugar, oil, carrots and orange. Stir carrot mixture into dry ingredients until combined.

Spread batter evenly in pan and bake 25 to 30 minutes, until a cake tester or wooden pick inserted in the center comes out clean. Cool cake in pan.

Prepare icing by working cream cheese and orange juice together with the back of a spoon until combined. Stir in enough powdered sugar to obtain a spreadable consistency. When cake is cool, spread top with icing. Makes 16 servings.

Source: The One-Day-at-a- Time Low-Fat Cookbook

Calories per serving 159


SUGAR FREE APPLESAUCE COOKIES

~Submitted by Mary S., Nashville, TN

1/2 cup. butter
1/3 cup. artificial sweetener
1 egg
1 1/2 cup. all-purpose flour
1 cup. All Bran cereal
1 cup. unsweetened applesauce
1 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. baking soda
1/2 tsp. cloves
1/2 tsp. salt

Cream butter, add artificial sweetener and egg. Mix well. Stir together dry ingredients and add alternately with the applesauce. Stir in cereal. Drop by level tablespoons onto greased cookie sheets. Bake in 375 degree oven for 10-12 minutes. 


EASY BANANA CREAM PIE

~Submitted by Mary S., Nashville, TN

2 medium ripe bananas, sliced 
1 ready-to-use reduced fat graham cracker crumb crust (6 oz.) 
2-1/2 cups cold fat free milk 
2 pkg. (4-serving size each) Jell-O Vanilla Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling 
2 cups thawed Cool Whip Free Whipped Topping, divided 

Place half of the banana slices on bottom of crust. Set remaining banana slices aside. Pour milk into large bowl. Add dry pudding mixes. Beat with wire whisk 2 min. or until well blended. Gently stir in 1 cup of the whipped topping. Spoon half of the pudding mixture into crust. Top with remaining banana slices; cover with remaining pudding mixture. Refrigerate 3 hours or until set. Serve topped with the remaining 1 cup whipped topping. Store leftover pie in refrigerator. Serves 8.


DREAMSICLES

~Submitted by Mary S., Nashville, TN

1 & 1/4 cups vanilla low-fat frozen yogurt
1 & 1/4 cups orange juice
1/2 cup plain non-fat yogurt 

1. Combine the frozen yogurt, orange juice and plain yogurt in a blender and puree until smooth. 

2. Transfer the mixture into a glass measuring cup and then pour the mixture into the popsicle molds. 

3. Snap the lids on the molds into place and insert a wooden popsicle stick through the opening in each lid. 

4. Freeze overnight. (These can be made in advance and stored in the freezer.) 

5. To unmold, unsnap the lid and gently squeeze the bottom and sides of the mold with one hand, while pulling the stick with the other. If the pops don't come out easily, run the molds under warm water for 5 seconds and then remove the pops.

Serves 8


LOW-FAT CHOCOLATE-ORANGE MOUSSE

~Submitted by Mary S., Nashville, TN

Here's a fluffy dessert that's not only low in fat, it's also especially easy to make.

1 1.3-ounce envelope whipped dessert topping mix
1-1/4 cups cold skim milk
3/4 cup frozen orange juice concentrate, thawed
1 4-serving-size package fat-free instant chocolate pudding mix
2 tablespoons chopped pecans, toasted
orange peel, cut into thin strips (optional)

In a medium mixing bowl combine dessert topping mix and 1/2 cup of the milk. Beat with an electric mixer on high speed about 2 minutes or until mixture forms stiff peaks (tips stand straight). Set aside 1/4 cup of the whipped topping. Add the remaining milk, thawed concentrate, and pudding mix to remaining topping. Beat on low speed just until mixed. Beat on medium speed about 2 minutes more or until well mixed. Spoon the mixture into 6 dessert dishes. Cover and chill about 10 minutes or until set. To serve, top with reserved whipped topping, chopped pecans, and if desired, orange peel strips.

Makes 6 servings.

Calories...135...Fat...2 g...Carbs...25 g...Sodium...41 mg...Fiber...0 g.


BANANA BREAD, LIGHT

~Submitted by Skirnir, WI

This is from one of my newest cookbooks that I rather like so far. 

Makes one 9-inch loaf 

1 1/2 cups flour 
1/2 cup cake flour 
1 teaspoon baking powder 
1 teaspoon baking soda 
3/4 cup sugar 
3 very ripe, bananas, mashed well (about 1 1/2 cups) 
1/4 cup plain low-fat yogurt 
1 teaspoon vanilla 
3 tablespoons unsalted butter, softened 
2 large eggs 
1/4 cup walnuts, chopped (optional) 

Adjust an oven rack to the middle position and heat the oven to 350 degrees. Spray the bottom and sides of a 9 inch by 5 inch loaf pan with non-stick cooking spray. Mix the flour, cake flour, baking powder, baking soda and 1/4 cup sugar together in a medium bowl and set aside. In a separate bowl, mix the mashed bananas, yogurt and vanilla together and set aside. 

Beat the remaining 1/2 cup sugar and butter together until light and fluffy (about 3 to 5 minutes with an electric mixer on medium-high speed), scrapping down the sides of the bowl with a rubber spatula as needed. Add the eggs, one at a time, beating well after each addition. 

Reduce the mixer speed to low, if using. Beat in half of the flour mixture until just incorporated, followed by one-third of the banana mixture, scraping down the bowl as needed. Add half of the remaining flour mixture, followed by another one-third of the banana mixture. Repeat this process once more, being careful not to overmix the batter, which should look thick and chunky. 

Scrape the batter into the prepared loaf pan and sprinkle the top evenly with walnuts (if using.) Bake until the loaf is golden brown and a toothpick inserted in the center comes out with just a few crumbs attached, about 55 minutes, rotating the pan halfway through baking. Cool the bread in the pan for 10 minutes, then transfer the loaf to a wire rack. Serve warm or at room temperature. (The bread can be wrapped with plastic wrap and stored at room temperature for up to 3 days.) 

Per Slice (Loaf=10 slices, I think) cal. 240, fat 4.5, sat. fat 3 g, chol. 50 mg., carb. 46 g., protein 4 g., fiber 2 g., sodium 190 mg. Per Slice with nuts cal 260, fat 6 g., sat fat 3 g, chol 50 mg, carb 46 g, protein 5 g, fiber 3 g, sodium 190 mg. 

Orange-Spice Banana Bread Variation: Follow the recipe for Banana Bread, adding 1 teaspoon ground cinnamon, 1/4 teaspoon freshly grated nutmeg, and 1 tablespoon grated orange zest to the flour mixture in step 1. 

Source: The Best Light Recipe


APPLE YOGURT MUFFINS

~Submitted by Skirnir, WI

2 cups flour 
1/2 cup sugar 
1 tablespoon baking powder 
1/4 teaspoon cinnamon 
8 ounces vanilla yogurt (We use low fat Splenda sweetened yogurt.) 
1 medium egg 
1/4 cup vegetable oil 
2 tablespoons milk 
1 small apple, peeled and chopped 
1/3 cup raisins, optional 
2 tablespoons flour 
2 tablespoons sugar 
1/2 teaspoon cinnamon 
1 tablespoon butter, chilled 

In a bowl, combine flour, sugar, baking powder and cinnamon. Combine the yogurt, egg, oil, and milk in a seperate bowl. Mix the liquid ingredients into the dry ingredients just until moistened. Stir in apple and raisins, if desired. Batter will be thick. 

Fill greased or paper-lined muffin cups two-thirds full. For topping, combine flour, sugar and cinnamon in a bowl. Cut in butter until crumbly. Sprinkle over batter. Bake at 400 degrees for 20 to 24 minutes or until an inserted toothpick comes out clean. Cool for 5 minutes before removing from pan.

Source: Quick Cooking 2002


APPLE COFFEE CAKE

~Submitted by Lisa H., Belmont, NC

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, peeled and chopped
1 cup sugar
1 cup dark raisins
1/2 cup pecans
1/4 cup vegetable oil
2 teaspoons vanilla
1 egg beaten
2 1/2 cups all purpose flour sifted
2 teaspoons 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.


APPLE BUTTER PUDDING

~Submitted by Marty B., Tell City, IN 

The majority of my healthy desserts come from JoAnna Lund Cookbooks. Here are a few, plus some I've pick up on line. All of them have graced my own table.

1 4 oz pkg sugar free instant vanilla pudding mix
2/3 c. nonfat dry milk powder
1 1/2 c, water
1/4 c. apple butter
6 (2 1/2 inch) graham crackers made into coarse crumbs 
1/4 c. cool whip lite
1/4 ts. ground cinnamon

In a medium bowl., combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in apple butter. Add graham cracker crumbs. Mix gently to combine. Evenly spoon into 4 dessert dished, top each with 1 Tbs. cool whip lite and lightly sprinkle with cinnamon.

DIABETIC**1 STARCH/ CARBOHYDRATE ** 1/3 SKIM MILK

125 calories**1 gm. fat**4 gm. protein**25 gm. carbohydrate**425 mg. sodium**130 mg. calcium**0 gm. fiber


CREAMY EGGNOG PUDDING

~Submitted by Marty B., Tell City, IN

1 (4 serving) pkg sugar free instant vanilla pudding mix
2 c. skim milk
1/2 c. Cool Whip Free
1 ts. brandy extract
1/2 ts. ground nutmeg

In a medium bowl, combine dry pudding mix and skim milk. Mix well using a wire whisk. Blend in cool whip and brandy extract. Spoon into 4 dessert dishes. Sprinkle nutmeg over the top, refrigerate at least 20 minutes

DIABETIC**1/2 c. skim milk**1/2 c, startc/ carbohydrate

76 calories**O gm fat**4 gm protien**15 gm carbohydrate**393 mg. sodium**151 mg calcium**0 gm fiber


APPLESAUCE CREAM PIE

~Submitted by Marty B., Tell City, IN

1 (4 serving( pkg JELL-O sugar free instant vanilla pudding mix
2/3 c. nonfat dry milk powder
1 c. unsweetened apple juice
1 c. unsweetened apple sauce
1/2 ts. apple pie spice 
1 (6 OZ.) Keebler graham cracker crust
2 Tbs. apple butter
3/4 c. Cool Whip Free

In a large bowl, combine dry pudding mix with dry mild powder. Add apple juice, applesauce, and apple pie spice. Mix well. Spread evenly into pie crust. Refrigerate at least one hour. Cut into 8 servings. Just before serving, combine Cool Whip with apple butter, evenly garnish each piece with2 Tbs. topping mix.

DIABETIC**1 STARCH/ CARBOHYDRATE**1 FAT** 1/2 FRUIT

161 calories**5 gm fat**3 gm protein**33 gm carbohydrate**101 gm sodium**72 gm calcium**1 gm fiber


DIED AND WENT TO HEAVEN CHOCOLATE CAKE

~Submitted by Marty B., Tell City, IN

Serves: 10

1 3/4 cups all-purpose flour
1/2 cup SPLENDA® No Calorie Sweetener, Granulated
1/2 cup SPLENDA® Brown Sugar Blend
3/4 cup cocoa powder
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1 1/4 cups low-fat buttermilk
1/4 cup vegetable oil
2 large eggs, lightly beaten
2 teaspoons vanilla extract
1 cup hot strong black coffee

Preheat oven to 350 degrees F. Grease cake pan or bundt with non-stick cooking spray, set aside. Blend flour, SPLENDA® Granulated Sweetener, SPLENDA® Brown Sugar Blend, baking powder, baking soda, cocoa powder and salt in large mixing bowl. Combine buttermilk, oil, eggs, vanilla extract, and coffee in a small bowl. Add flour to mixture, using an electric mixer on medium speed, mix until Smooth (about 2 minutes). Pour batter into cake pan or bundt pan. Bake for 35 minutes, until an inserted toothpick in center of cake comes out clean. Let cool in pan for 5 minutes.

Nutrition Info (per serving) Calories 220 | Calories from Fat 70 | Protein 6g | Fat 8g (sat 2g) | Carbohydrate 32g | Fiber 3g | Cholesterol 45mg | Sodium 390mg | Sugar 12g 


STRAWBERRY RICE PUDDING

~Submitted by Marty B., Tell City, IN

2 cups Milk, skim 
1/4 teaspoon Nutmeg -- ground 
1/8 teaspoon Allspice -- ground
1/8 teaspoon Salt
1/3 cup Long-grain Rice
2 teaspoons Butter or Margarine
1 1/4 teaspoons Equal® sweetener -- -or 3 or 4 pkts.
2 1/2 cups Strawberries, sliced

In a heavy 2 quart saucepan bring 2 cups skim milk, spices and salt just to boiling. Stir in rice. Cover and cook over low heat about 30 minutes or until most of the milk is absorbed, stirring occasionally. Remove from heat. Stir in margarine and Equal. Cool, cover and chill. Just before serving, fold in berries. Serve with additional milk, if desired. 


ST. PATRICK'S PARFAIT

~Submitted by Marty B., Tell City, IN 

1 box sugar free instant pistachio pudding
2/3 c. dry milk solids
1 1/2 c. water
2 kiwifruit, sliced
Cool Whip, fat free
green food coloring

Prepare pudding according to package directions, mixing dry milk solids with dry pudding, then adding water.. When pudding is chilled, layer pudding, kiwifruit and green-tinted Cool Whip in clear cups.

(Not sure of the nutritional value as I adapted this from another recipe) (Using the dry milk and less water then normal makes the pudding a little firmer and does not separate as many instant puddings do)


PUMPKIN "PIE" 
Weight Watcher's

~Submitted by Marty B., Tell City, IN

1 15oz can pumpkin (not the pumpkin pie mix)
5 oz evaporated milk
3/4 cup Splenda
1 tsp. Cinnamon
1/4 tsp. cloves
1/2 tsp. ground ginger
2 eggs

Combine all the ingredients. Spray a pie pan with a little cooking spray. Pour the pumpkin mixture directly into the pan. Bake at 375 for about 35 minutes or until firmly set. 

8 servings, 1 POINT each


BANANA BREAD MUFFINS

~Submitted by Marty B., Tell City, IN

To make great banana bread muffins, the bananas must be very ripe, almost to the point of being spoiled. The riper the banana, the better the muffin.

1 cup Splenda
1/2 cup oil (vegetable or canola)
3 large eggs
4 very ripe bananas, mashed (approx. 2 cups)
1 teaspoon lemon peel 
2 cups flour
1 teaspoon baking soda
1/2 cup chopped nuts (I prefer pecans and sometimes use walnuts)
1 cup raisins

Heat oven to 350°F.

Mash the bananas with the lemon peel.

In a large bowl, whisk together the Splenda, oil and eggs.

Stir in the bananas and lemon peel.

Sift together the flour and baking soda; add to the banana mixture and stir until combined.

Fold in nuts and raisins.

Fill the muffin molds with 1/4 to 1/3 cup of batter for each muffin.

Bake for 30 minutes or until tester comes out clean. Remove from mold and cool on a wire rack.

The muffins can be eaten hot, warm, or at room temperature; and either plain or slathered with butter. They freeze well and after microwaved for one minute, taste fresh.

Yield:12 muffins 


COTTAGE CHEESE FLUFF

~Submitted by Marty B., Tell City, IN

1 cup (8 ounces) small-curd cottage cheese
1 package (3 ounces) gelatin flavor of your choice
1 can (11 ounces) mandarin oranges, drained
1 cup unsweetened crushed pineapple, drained
1/2 cup chopped pecans, optional
1 carton (8 ounces) frozen whipped topping, thawed

In a bowl, combine the cottage cheese and gelatin powder; mix well. Stir in oranges, pineapple and pecans if desired. Just before serving, fold in the whipped topping.

Yield: 8 servings.

One 3/4-cup serving (prepared with fat-free cottage cheese, sugar-free gelatin and reduced-fat frozen whipped topping and without pecans) equals 120 calories, 4 g fat (0 saturated fat), 2 mg cholesterol, 124 mg sodium, 16 g carbohydrate, 0 fiber, 5 g protein. 
Diabetic Exchanges: 1 lean meat, 1 fruit.


LOW-FAT LEMON CHEESECAKE

~Submitted by Gerryl Ann M., Wadsworth, OH

I don't remember where I got this recipe. 

1 cup graham cracker crumbs 
2 tablespoons margarine -- reduced fat 
24 ounces light cream cheese -- softened 
2 tablespoons all-purpose flour 
1/4 cup sugar 
3 tablespoons fresh lemon juice 
3/4 cup egg substitute 
8 ounces nonfat yogurt -- lemon flavor 

Combine cracker crumbs and margarine; press into bottom of a 9-inch springform pan. Set aside. 

Beat cream cheese, flour, and sugar until light and fluffy. Gradually add lemon juice and egg substitute. Beat well. Fold in yogurt. Pour into crust. 

Cover loosely with foil. Bake at 350 degrees F. for 60 to 70 minutes or until set. Cool to room temperature. Refrigerate. Garnish with berries if desired. 

Yield: 16 servings. 

Per Serving: 175 Calories; 11g Fat (55.1% calories from fat); 7g Protein; 13g Carbohydrate; trace Dietary Fiber; 24mg Cholesterol; 321mg Sodium. Exchanges: 1/2 Grain (Starch); 1 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat; 1/2 Other Carbohydrates.


BERRY "ICE CREAM"

~Submitted by Jean, Syracuse, NY
Please visit my web site: Cooking With Jean

3/4 c. light cottage cheese 
2 c. mixed frozen berries 
1 t. olive oil 
Stevia (natural sweetener) 

Put all ingredients in blender & process until turns into creamy berry blend.


SUGAR-FREE CHOCOLATE COOKIES

~Submitted by Jean, Syracuse, NY
Please visit my web site: Cooking With Jean

2 c. Bisquick
2/3 cup. Brown Sugar Twin
1 box (4 serving size) sugar-free instant butterscotch pudding
1 box (4 serving size) sugar-free instant chocolate pudding
4 tbs. butter, melted and cooled
1 tsp. vanilla
3/4 cup. mayonnaise
2 1/2 oz. chopped pecans

As listed, mix all ingredients together, beating well after each addition. Drop dough by teaspoonfuls onto un greased baking sheet. Bake in 350 degree oven 16 to 18 minutes or until firm. Cool in pan 5 minutes and then transfer to paper towels.

Makes 4 dozen.


SPICY OATMEAL COOKIES
(SUGAR FREE) 

~Submitted by Jean, Syracuse, NY
Please visit my web site: Cooking With Jean

1 1/2 cup. quick cooking oatmeal, uncooked
1 cup. reduced calorie butter, melted
3 eggs, beaten
1 tsp. vanilla
1 1/2 tbs. liquid sugar substitute
1 1/4 cup. all-purpose flour, sifted
2 tsp. baking powder
1/2 tsp. salt
1 tsp. cloves
1/4 cup. raisins
1 tsp. cinnamon
1 tsp. nutmeg
1/2 cup. skim milk

Combine oatmeal and butter in large bowl; mix well. Add eggs, vanilla and sugar substitute. Stir until blended. Combine flour, baking powder, salt, cinnamon, cloves and nutmeg in bowl. Add dry ingredients and milk alternately to oatmeal mixture, blend well. Add raisins and set aside 5 minutes. Drop by spoon on non-stick cookie sheet. Bake 400 degrees for 10 to 15 minutes or until brown.


PEACH CRUNCH

~Submitted by Jean, Syracuse, NY
Please visit my web site: Cooking With Jean

4 cups fresh or drained canned peaches (packed in juice)
1/4 cup sugar
2 tablespoons flour
1/2 teaspoon cinnamon
1 teaspoon vanilla
1 cup oatmeal
1/2 cup flour
1 teaspoon cinnamon
4 tablespoons diet margarine

In a bowl, add peaches, sugar, 2 tablespoons flour, 1/2 teaspoon cinnamon and vanilla. Mix well and set aside. In a separate bowl mix together oatmeal, flour, and cinnamon. Cut in diet margarine until mixture is crumbly in texture. Place the peach mixture in bottom of an 8x8 inch pan. Sprinkle the oat mixture over the peaches. Bake at 350 degrees for 30 to 40 minutes, or until the crust is golden brown. 

Makes 8 servings.

Nutritional Information (1 serving):
Calories: 166
Carbohydrates: 30 grams
Protein: 3 grams
Fat: 4 grams
Saturated fat: 1 gram
Cholesterol: 0 mg
Fiber: 3 grams
Sodium: 56 mg
Potassium: 217 mg
Calcium: 17 mg
Exchanges: 1 starch, 1/2 fat, 1 fruit

Source: The South Dakota Diabetes Control Program cookbook, Healthy Diabetes Recipes and More . . .



BLUEBERRY BANNOCK

~Submitted by Beverley, Montreal, Canada

WOW.. and delicious snacks too! :~)) The combination of whole grains and blueberries make this scone-like recipe a high-flavour, low-cal treat. Serve warm from the oven for maximum flavour.

Ingredients
3/4 cup whole wheat flour, (180 ML) 
3/4 cup all-purpose flour, (180 ML) 
1/2 cup uncooked oatmeal, (125 ML) 
2 Tbsp sugar, (30 ML) 
4 tsp baking powder, (20 ML) 
1/2 tsp table salt, (2 ML) 
1/4 tsp ground cinnamon, (1 ML) 
2 Tbsp margarine, melted (30 ML) 
3/4 cup water, room-temperature (180 ML) 
1/2 cup unsweetened frozen blueberries, or fresh (125 ML) 

Instructions
Preheat oven to 350 degrees F (175 degrees C).

Stir whole-wheat flour, all-purpose flour, rolled oats, sugar, baking powder, salt and cinnamon together in a medium-size bowl. Stir in margarine and enough water to form a sticky dough. Stir in blueberries.

Spray 9-inch (1 L) glass pie plate with nonstick spray. Spoon batter into pie plate, leveling off.

Bake 25 minutes or until a toothpick inserted near centre comes out clean. Remove from oven and cool 10 minutes. Cut into 6 wedges. Yield: 2/3-cup (160 ML) per serving.

Source: Weight Watchers



GRILLED TROPICAL FRUIT KABOBS

~Submitted by Beverley, Montreal, Canada

These give your mouth a really refreshing finish after a good meal.. especially if you add a scoop of Rainbow sherbet/sorbet! :~))

Ingredients 
1/4 cup dark brown sugar, packed 
2 Tbsp unsalted butter 
1 tsp ginger root, finely chopped (or more to taste) 
1 oz rum, dark-variety 
1/2 medium pineapple, peeled and cut into large chunks 
2 large mango(es), peeled and cut into large cubes 
2 large banana(s), peeled and cut into large pieces 

Instructions 

Preheat grill to medium-high or heat a grill pan over high heat. 

Combine sugar, butter, ginger and rum in a small saucepan; heat over low heat until well-combined, about 2 to 3 minutes and set aside.

Alternate pieces of fruit on each of 8 ten-inch or 16 six-inch metal or wooden skewers (make sure to soak wooden skewers in water for about 20 minutes to prevent charring); brush with sugar mixture.

Place kabobs on grill or grill pan and cook until grill marks show on bottom side of fruit, about 1 to 2 minutes. Turn kabobs and grill until marks appear on other side, about 1 to 2 minutes more. Serve hot, room temperature or chilled. 

Yields 1 large or 2 small skewers per serving.

Note: Papayas and passion fruit are not recommended for kabobs because they won’t hold together well. Feel free to substitute honey for the brown sugar if you prefer a milder flavour.

Source: Weight Watchers 



LEMON BARS RENOVATION

~Submitted by Beverley, Montreal, Canada

I love anything lemony.. hope you do too! Weight Watchers lightened up this dessert by 25%, and that's a very good thing! :~))(Bev.. Montreal) 

Ingredients 
1 1/3 cup all-purpose flour 
5 Tbsp packed light brown sugar 
8 Tbsp unsalted butter, cold, cut into 1/2-inch pieces 
4 large egg(s) 
1/2 tsp vanilla extract 
1 1/2 cup powdered sugar, divided 
3/4 cup fresh lemon juice 
2 tsp lemon zest 

Instructions 
Preheat oven to 350°F.

To make crust, mix flour and light brown sugar using a food processor until fully incorporated. Toss butter into flour mixture and pulse to combine using short bursts of power until butter is cut into tiny pea-sized pieces and dough appears lumpy. Sprinkle crust mixture onto an ungreased 13 X 9 X 2-inch baking pan as evenly as possible; press down with a spatula to create a packed surface. Place crust in middle of oven and bake until golden, about 20 minutes.

Meanwhile, to make lemon topping, beat eggs in a medium bowl with an electric mixer until well blended. Add vanilla extract and 3/4 cup of powdered sugar; mix well. Add lemon juice and remaining powdered sugar; mix until powdered sugar is completely dissolved and then add zest.

As soon as crust us finished, remove from oven and reduce oven temperature to 300°F. Immediately pour lemon mixture over hot crust. Bake completely; cool, and cut into 24 bars. 

Yields 1 bar per serving. 

Notes: The crust must be HOT when you pour on the lemon mixture. 

You’ll need approximately three lemons to yield the amount of juice and zest in this recipe. 

You can increase the lemon flavour of these bars by adding more zest or eliminate the zest altogether for a less tart taste. You can also change the flavour completely by subbing fresh lime juice and zest for the lemon.

Source: Weight Watchers


RASPBERRY WHITE CHOCOLATE DREAMSICLE

~Submitted by Luanne, FL

Here is a WW recipe I have made for a few years. A friend had given it to me and I found it great for the summer months, but it is good all year round.

1 package sugar free raspberry Jell-O
1 package sugar fat/free white chocolate pudding
1- 8-oz container fat/free Cool Whip

Dissolve Jell-O in1 cup of hot water, then add the 1 cup of cold. Blend well and let set for 5 minutes. With mixer add the pudding and then fold in the Cool Whip. Refrigerate

1cup=1 point. This can be frozen also

There is no reason why you couldn't make your own combinations and flavors.


FAT-FREE PINEAPPLE UPSIDE-DOWN CAKE

~Submitted by Luanne, FL

I love Pineapple Upside-Down cake and here is a fat-free one. I like to use crushed pineapple as then it is every bite. It is from the Chef Norm collection.

No-Stick cooking spray 
1/3 c Brown sugar, packed 
2 tb Light corn syrup (Karo) 
1 tb Lemon juice 
7 Canned pineapple rings well-drained 
1 c Flour 
1/4 c Cornstarch
1 1/2 ts Baking powder 
1/2 ts Salt 
1 c Sugar 
2/3 c Skim milk 
2 Egg whites 
1/3 c Light corn syrup (Karo) 
1 ts Vanilla 

Spray 9-inch cake pan with cooking spray. Add brown sugar, corn syrup and lemon juice; stir to combine. 

Place in 350 F oven 3 minutes. Arrange pineapple rings and cherries in pan; set aside. In large bowl, combine flour, corn starch, baking powder and salt. In medium bowl, stir sugar and milk until sugar is almost dissolved. Add egg whites, corn syrup and vanilla; stir until blended. Gradually add to flour mixture, stirring until smooth. Pour into pan. Bake in 350 F oven 35 to 40 minutes or until toothpick inserted in center comes out clean. Immediately loosen edge of cake with spatula and invert onto serving plate. Remove pan.

Yield: 12 servings.


FAT-FREE PUMPKIN RAISIN CAKE

~Submitted by Luanne, FL

This is from All About Cakes.com. I have not tried it, but the ingredients sound like they fit together.

Non-stick cooking spray 
1 2/3 cup Flour 
2/3 cup Sugar 
1/4 cup Nonfat dry milk 
1 tsp Baking soda 
1/2 tsp Baking powder 
1/2 tsp Salt
2 tsp Pumpkin pie spice 
1/2 cup Raisins 
2 Egg whites 
1 cup Canned solid-pack pumpkin 
1/3 cup Corn syrup, light or dark 
1/3 cup Orange juice

FAT-FREE CREAM SAUCE: 
1 c Nonfat vanilla yogurt 
1/2 c Confectioners' sugar

Spray 9-inch square baking pan with cooking spray. In large bowl combine dry ingredients; stir until smooth. Pour into prepared pan. Bake in 350 degree F oven 35 minutes or until toothpick inserted in center comes out clean Cool in pan on wire rack. If desired, serve with Fat-Free Yogurt Cream Sauce. 

Yield: 16 servings.

FAT-FREE YOGURT CREAM SAUCE: 
Line a strainer with paper coffee filter or cheesecloth layers. Add yogurt, set over bowl and refrigerate 4 hours. Discard drained liquid. Combine thickened yogurt and sifted confectioners' sugar; stir until smooth. Makes about 1/2 cup sauce. 


SENSATIONAL ALMOND JOY PUDDING CUPS

~Submitted by Leasa, IA

After my stepdad was diagnosed with diabetes, my mom and I got smoking on the old computer and found a few treats that he'd be able to enjoy, without all that "guilt". He's lost 30 lbs so far..with only 5 more to go. Now if we could get him to limit his biscuits and gravy intake.....ha ha.

1 can light unsweetened coconut milk
2 1/2 C skim milk
1 t almond extract
2 pkgs sugar free instant chocolate fudge pudding mix
Light or fat-free Cool Whip (optional)

In bowl combine coconut milk with skim milk and almond extract; add pudding mix all at once. Beat with wire whisk until creamy and begins to thicken, about 2 minutes. Refrigerate; top with whipped topping if desired.

6-8 servings Approximately 100 calories per serving

Source: Better Recipes, submitted by "Squirrelly Shirley" (not living in WA State.. lol)


CARAMEL APPLE ENCHILADA SUNDAES

~Submitted by Leasa, IA

(No one will believe that this is sugar-free and low-carb.. woo hoo)

1/2 t cinnamon
1/4 C plus 2 T granular Splenda
2 large Granny Smith apples
12 T low cal butter
1/4 C brown sugar Splenda
1/4 C water
4 fajita size flour burritos, low fat or low carb
Low fat or sugar free frozen vanilla yogurt
Caramel sundae topping, sugar free

Preheat oven to 350° Spray and 8 x 8 inch baking dish with nonstick spray. Mix cinnamon with the 2 T Splenda and set aside. Peel, core and cut apples into 8 wedges each. Heat 4 T of the butter in a small skillet over medium heat. Add apple wedges and saute until soft crisp, about 5 minutes. Place 4 apple wedges on each tortilla, sprinkle evenly with cinnamon/Splenda mixture. Fold like a burrito. Place in prepared baking dish, seam side down. Bring water, remaining butter and the 1/4 C of both Splendas to a boil. Reduce heat and simmer 5 minutes. Pour over enchiladas and let set 30 minutes. Bake in preheated oven for 30-35 mins or until golden brown. Allow to stand for 10 minutes before serving. Serve with a scoop of frozen yogurt and drizzle with caramel topping.

4 servings


MOCHA MOUSSE

~Submitted by Leasa, IA

So easy and tasty too! Try other flavored coffee for variety.

8 oz fat free whipped topping
2 T unsweetened cocoa
1 T Taster's Choice Vanilla Roast Decaf (or other instant sugar free instant coffee mix)

Add all ingredients to a mixing bowl and beat on low speed until blended.

Spoon into 4 small ramekins or dessert bowls. Cover with plastic wrap and freeze at least 2 hours.

4 servings..100 calories each

Source: onhealth.com


BLUEBERRY CRISP

~Submitted by Leasa, IA

Filling: 5 C fresh or frozen blueberries (if frozen... do NOT thaw)

Topping: 
1/2 C packed brown sugar (or use Splenda)
1/4 C rolled oats, uncooked
1/4 C wheat germ
1/4 t ground cinnamon
1/2 C butter or margarine, softened but not melted

Preheat oven to 375°. Place the fruit in a 13 x 9 x 2 glass baking dish. Combine the brown sugar, oats, wheat germ and cinnamon in a medium bowl. Cut in the margarine with a fork until the mixture resembles coarse crumbs. 

Sprinkle the brown sugar mixture over the top of the blueberries. Bake for 25 minutes or until the fruit is tender. Cool before serving.

(Try using frozen fruit blends, and other berries... yum)

12 servings 152 calories


RASPBERRY ANGEL FOOD CAKE 

~Submitted by Leasa, IA

Virtually no fat, this is sooo pretty. Very easy and quick.

1 pkg one step angel food cake mix
1/2 t almond extract
1/2 t vanilla extract
1 - 3 oz pkg sugar free raspberry Jell-O
1 - 12 oz pkg frozen unsweetened raspberries, thawed
1 T sugar (sub Splenda)

Prepare cake mix as directed. Fold in almond and vanilla extracts.

Grease 10 inch tube pan. Spoon two thirds of batter into tube pan. Add Jell-O powder to remaining batter, then drop by tablespoons over batter in the pan. Cut through with a knife to create swirl.

Bake cake according to directions. Completely cook on wire rack (appox 1 hr). Run knife around sides of the tube pan to remove the cake. Cut the cake into slices. Combine raspberries and sugar. Serve over cake.

12 servings
1 slice with 2 T sauce = 135 calories

(I think I might try this with frozen peaches and peach Jell-O, and of course, strawberries are always great!!)


BANANA CREAM PIE

~Submitted by Leasa, IA

1 1/2 C cold fat free milk (I used 2%)
1 - 1oz pkg sugar free instant vanilla pudding mix
1/3 C fat free sour cream
1 - 8oz carton frozen reduced fat whipped topping, thawed
3 medium firm bananas, sliced
1 reduced fat graham cracker crust (9 inch)

In a bowl, whisk milk and pudding for approximately 2 mins or until slightly thick. Add sour cream and mix well. Fold in 1 1/2 C of the whipped topping.

Place half of the banana slices in the crust and top with half of the pudding mix. Repeat layers. Spread top with remaining whipped topping.

Refrigerate for approximately 5 hours before serving.

(I made this and shared with my neighbor...omg.. it's sooo good!)

Calories: 260
Fat: 7 grams
Cholesterol: 1 mg
Sodium: 284 mg
Carbs: 42 g
Fiber: 1 g
Protein: 4g

Source: bellaonline


PEACH UPSIDE DOWN CAKE

~Submitted by Leasa in IA

1 - 15 oz can reduced sugar sliced peaches
1/3 C packed brown sugar (can sub with Splenda brown sugar)
4 T butter melted
1/4 t ground cinnamon
1/8 t ground nutmeg
1 1/2 C all purpose flour
2/3 C sugar (sub with Splenda)
3/4 t baking powder
1/4 t baking soda
1/4 t salt
1 C 1% buttermilk
1 egg
1 t vanilla

Reserve 2 T juice from the can of peaches, drain excess, patting peaches dry. Combine brown sugar, 1 T melted butter, cinnamon, nutmeg and reserved peach juice in a bowl. Spread mixture in a 9 inch round pan coated with non-stick spray. Cut peaches in half lengthwise and arrange in a single layer over the brown sugar mixture.

Combine flour, sugar, baking powder, baking soda and salt in a bowl. In another bowl, combine buttermilk, egg, vanilla and the remaining melted butter. Add to the dry ingredients and stir until blended. Spoon mixture over peaches.

Bake at 350° for 30-25 mins or until toothpick comes out clean. Cool for approximately 10 mins before putting on a serving plate. Serve warm.

8 servings
Nutrition (without subbing Splenda)
Calories: 273
Fat: 7g
Cholesterol: 43mg
Sodium: 240mg
Carbs: 49g
Fiber: 1g
Protein: 4g

Source: bellaonline


LEMON SPONGE CAKE

~Submitted by Larry Holmes, Ontario, Canada

Sponge Cake:
4 eggs whites (set out at room temperature 1 hour)
1/4 teaspoon salt
1 tablespoon pure vanilla extract
1/2 cup sugar
1/2 cup all-purpose flour
1/2 cup almond meal (finely ground skinned almonds)

Lemon Custard:
1/2 cup sugar
2 tablespoons cornstarch
1 cup milk (or water for lighter recipe)
pinch salt
2 egg yolks
1/4 cup freshly squeezed lemon juice
1/2 teaspoon lemon zest
3 tablespoons confectioners’ sugar

Garnish:
1 cup berries (blueberries, raspberries, blackberries, or combination)

Preheat oven to 325 degrees F. Crack eggs, keeping the yolks separate from egg whites, each in their own bowls. Whip the egg whites with the salt until they become stiff. Fold in the vanilla. In a separate bowl combine the sugar, flour and almonds. Mix thoroughly and fold carefully into stiffened egg whites.

Lay a piece of parchment paper on an ungreased 8”x12” baking pan. Scrape the batter onto the paper and spread it out evenly into a rectangle 6” x 10”. Bake for 15 minutes.

Meanwhile, put the sugar and the cornstarch into a medium saucepan set over low heat. Gradually stir in milk (or water) and keep stirring until smooth. Turn up the heat to medium and using a whisk, mix in the salt and egg yolks, and bring to a boil. Whisk in the lemon juice and lemon zest and continue to boil for 1 minute more. Let cool 10 minutes before spreading on the sponge cake.

Remove cake from the oven and let cool for 10 minutes. Lay a clean piece of parchment paper down and sprinkle the confectioners’ sugar over it. Inver the cake on top of the sugar-sprinkled parchment paper. Trim the edges. Spread a thin layer (about 1 1/2 cup) of cooled lemon custard over the surface. Starting at the long end near you, roll the cake up and wrap it securely in the parchment paper, twisting the ends of the paper to keep it closed ( some custard might ooze out of the sides of the cake). Chill in the refrigerator for 3 hours.

Slice just before serving into 2-inch-thick slices, and place each slice on a plate with a dollop of remaining custard. Sprinkle about 1 tablespoon berries over each and serve.

Makes 8 servings.

Per serving: Calories 251.5; Fat 5 g, Sat. 1.9 g; Protein 8.8 g; Carbohydrates 43.5g; Cholesterol 17.7 mg; Fiber 0.6g


LEMON YOGURT SHERBET

~Submitted by Larry Holmes, Ontario, Canada

32 ounces plain yogurt
1/2 cup freshly squeezed lemon juice
1/2 cup chopped crystallized ginger
1 teaspoon lemon zest
1/2 cup honey]
1/2 cup raspberries
1/2 cup green grapes

Garnish:
sprig of mint

Blend all of the ingredients together, except the berries and the grapes, in a blender or by hand. Pour the blended mixture into a big bowl, cover with plastic wrap and place in freezer until thoroughly chilled, about 30 minutes. Pour into an ice-cream maker and freeze according to manufacturer’s instructions. Centre a scoop of the sorbet on top of fresh raspberries and the green grapes. Garnish with mint.

Serves 12

Per serving: Calories 49.7; Fat 0.7g (Sat. 0.4 g); Protein 0.8 g; Carbohydrate 11.3 g; Cholesterol 2 mg; Fiber 0.4 g


CAFE KULA SORBET

~Submitted by Larry Holmes, Ontario, Canada

4 cups assorted fresh fruits*
sweetener to taste, optional**

Cut fruit into chunks (leave berries whole) and freeze. Place frozen fruit and sweetener (if used) in blender or food processor and blend to achieve a smooth, sherbet-like consistency. Serve immediately.

*Use any combination of papayas, bananas, pineapples, strawberries, kiwis, mangoes, blackberries, blueberries or grapes.

** sweeten with honey, maple syrup, fresh apple cider or other juices.

Serves 4.

Per serving: 154 calories; 2 g protein; 7 mg sodium; 39 g carbohydrates; 0.8 g fat; 0 mg cholesterol; 36 mg calcium


RUBY RED ORANGES AND STRAWBERRIES WITH HONEY

~Submitted by Larry Holmes, Ontario, Canada

2 tablespoons honey
2 tablespoons water
4 large blood oranges or any sweet juicy oranges
20 ripe strawberries, halved
1 sprig fresh rosemary

Heat honey with water long enough to dissolve honey and then let cool. Peel oranges, discarding membrane and rind. Cut oranges into 1/4-inch slices.

Arrange orange slices on individual serving plates. Top with strawberries, sprinkle with rosemary and drizzle with honey. Serve.

Serves 4.

Per serving: 119 calories; 1 g protein; 2 mg sodium; 30 g carbohydrates; 0.6 g fat; 0 mg cholesterol; 75 mg calcium


PEACH PUDDING

~Submitted by Larry Holmes, Ontario, Canada

3 cups peach or apple-peach juice
1 cup dried peaches
2 slices fresh gingerroot
1 tablespoon agar flakes
5 tablespoon arrowroot or kuzu powder
1 1/2 teaspoon pure vanilla extract
6 tablespoon peach or other pure fruit jam
1/2 cup toasted coconut

Ina 2-quart saucepan, heat 2 cups juice, peaches, gingerroot and agar. Bring to boil, stirring frequently, cover and let summer until peaches are plump, about 5 to 7 minutes.

Remove and discard gingerroot.

Place half of mixture in blender, not filling container up more than halfway. Place a cloth over blender lid to protect hand against hot liquid. Blend mixture thoroughly and pour into a bowl. Blend remaining mixture.

In a separate container dissolve arrowroot in remaining one cup of juice. Return puree to saucepan and bring to a slow boil. Stir in vanilla. Pour arrowroot-juice mixture into puree. Cook, stirring constantly, until mixture turns clear. Cook an additional 30 seconds.

Remove from heat and pour into a 2-quart shallow pan or individual parfait glasses. Allow to cool to room temperature for one hour or set in freezer for 15 to 20 minutes

Top with jam and garnish with coconut. Serve.

Serves 6.

Per serving: 230 calories; 2 g protein; 20 mg. sodium; 54 g carbohydrates; 2 g fat; 0 mg cholesterol; 148 g calcium


FRESH LEMON PUDDING PARFAIT

~Submitted by Larry Holmes, Ontario, Canada

4 tablespoons agar flakes
2 cups apple juice
1 1/2 cups brown rice syrup
1/4 cup maple syrup
1/4 teaspoon turmeric
1/8 teaspoon sea salt
4 tablespoons kuzu or arrowroot powder
1/2 cup water
2 teaspoons pure vanilla extract
1 1/2 teaspoon lemon rind
3/4 cup lemon juice
1/4 cup unsweetened shredded coconut
6 fresh strawberries, sliced

In a 1-quart saucepan, mix first 6 ingredients together. Bring to boil and cook, stirring frequently, over medium heat until agar has dissolved, about 5 to 10 minutes.

In a separate bowl, mix together kuzu, water and vanilla. Add to juice mixture. Cook until kuzu clears and liquid has thickened slightly. Remove from heat, and stir in lemon rind and juice.

Pour into parfait or other glasses. Let cool until set, about one hour.

Garnish with coconut and strawberry slices.

Serve at room temperature or chill in freezer for 15 to 20 minutes.

Serves 6.

Per serving: 308 calories; 10 g protein; 75 mg sodium; 66 g carbohydrates; 1 g fat; 0 mg cholesterol; 83 mg calcium


APPLE-STRAWBERRY WHIP

~Submitted by Larry Holmes, Ontario, Canada~Submitted by Larry Holmes, Ontario, Canada

6 tablespoons agar flakes
4 cups apple juice
1 teaspoons pure vanilla extract
2 pints strawberries, hulled
2 teaspoons cashew butter to tahini

Place agar in a saucepan with apple juice. Bring to boil and cook stirring frequently, over medium heat for 10 to 15 minutes. Add vanilla and cook one minute. Cut all but 6 strawberries in half. Place cut strawberries in a shallow pan and pour hot mixture over them. Place pan in freezer until set about 30 minutes.

Cut jellied juice and strawberries into 2-inch squares. Place 2 squares and cashew butter in a blender and process until smooth. Remove mixture to a bowl and blend remaining squares, two at a time, until smooth.

Whisk blended mixture to evenly distribute cashew butter throughout. 

Place in individual bowls. Slice remaining strawberries and evenly divide among bowls. 

Refrigerate until set, about one hour, or place in freezer for 15 to 20 minutes.

Serves 6.

Per serving: 134 calories; 1 g protein; 17 mg sodium; 312 g carbohydrates; 1 g fat; o mg cholesterol; 781 mg calcium


CHOCOLATE NON-DAIRY ICE CREAM

~Submitted by Larry Holmes, Ontario, Canada

4 1/2 cups soy milk or amazake*
3 ounces unsweetened chocolate
4 tablespoons agar or arrowroot
pinch of salt
4 tablespoons kuzu
1/4 cup water
1/2 to 3/4 cup maple syrup

*amazake is a Japanese sweet milk make from fermented rice.

In saucepan, beat soy milk, chocolate, agar and salt for 10 minutes over medium hat, stirring frequently. Dissolve kuzu in water. Pour into milk mixture. Stir well until liquid returns to original color and then cook an additional 30 seconds.

Add maple syrup to taste. (When mixture is frozen it will taste less sweet than when hot. Adjust accordingly.)

Pour into a shallow pan and freeze solid. Cut into pieces and run through food processor. Divide among serving bowls or put mixture into one big bowl. Return to freezer or serve immediately. (NOTE: You may freeze in an ice cream machine according to manufacturer’s directions.)

Serves 6

Per serving: 179 calories; 23 g protein; 116 mg sodium; 15 g carbohydrates; 4 g fat; 2 mg cholesterol; 89 mg calcium


APRICOT MOUSSE

~Submitted by Larry Holmes, Ontario, Canada

3 tablespoons agar-agar (vegetable gelatin)
1 1/2 cups cold water
2 cups fresh, peeled apricots or 1 cup dried apricot (unsulfured)
1 tablespoon honey
2 cups apple juice
2 cups frozen vanilla yogurt

Garnish:
about 6 tablespoons plain low-fat yogurt
1 pint fresh strawberries
1 lime, thinly sliced

Dissolve the agar-agar in 1 cup of the water in a small bowl. 

Drop the apricots into a second bowl. Bring remaining 1/2 cup water to a boil in a small pot, then add the honey and stir. Pour the liquid over the apricots to dehydrate and sweeten them.

Bring apple juice to a boil, then stir in the dissolved agar mixture and continue to cook, while stirring, for 5 minutes. Strain the apricots through a colander or vegetable mill, then add them to the boiling juice mixture. Stir again a few times and remove from the heat. Let cool for 1 minutes, then pour into a glass bowl. Chill, covered, until the jellied apricots set overnight or at least 2 hours.

After the jelly has set, blend it with the yogurt in a blender or food processor until it is whipped. Scoop it into glasses. Garnish with a dollop of yogurt, a sprinkling of fresh strawberries and a slice of lime.

Serves 6.

Per serving: 103.3 calories; 0.3 g fat; 2.5 g protein; 25.7 g carbohydrates; 0 mg cholesterol; 1.7 g fiber.


JELL-O MAGIC MOUSSE

~Submitted by Larry Holmes, Ontario, Canada

3 cups boiling water
2 packages (95 g/3 oz) Jell-O strawberry jelly powder
2 cups thawed Cool Whipped Topping

Stir boiling water into dry jelly powder in medium bowl at least 2 minutes, until jelly powder is completely dissolved. Add whipped topping; stir with wire whisk until whipped topping is completely melted and mixture is well blended. (Mixture will still be thin.)

Pour into 10 glasses or a 6-cup mould, or a glass bowl, sprayed with cooking spray.

Refrigerate for 8 hours. If using a large mould, unmould onto serving plate just before serving. Store leftover dessert in refrigerate.

Makes 10 servings, 1/2 cup each.

Per serving: Calories 100; fat 3.0 g; Carb. 22 g; Fiber 2 g.; Protein 5 g.


HONEYED STRAWBERRIES AND PISTACHIOS

~Submitted by Larry Holmes, Ontario, Canada

1 cup hulled, sliced strawberries
2 tablespoons roughly chopped fresh lemon balm leaves
2 tablespoons roughly chopped toasted pistachios
1 tablespoon honey

Combine all ingredients in a medium bowl and serve.

Serves 4

Per serving: 45 calories; 1 g. protein, 2 g fat; 7n g carbohydrates


APPLE FRITTERS

~Submitted by Larry Holmes, Ontario, Canada

1 1/2 cups all-purpose flour
1 cup dry white wine
2 tablespoons sugar
1/2 teaspoon lemon peel, grated
pinch cinnamon
1 large egg white
3 large apples
3 tablespoons all-purpose flour
vegetable oil for deep frying

In a medium bowl, mix first five ingredients until well blended. Cove batter with plastic wrap and refrigerate overnight.

Just before using batter, beat egg white until stiff. Gently fold beaten egg white into batter.

Peel and core apples. Cut into rings. Dust apple rings with flour. Heat oil to 325 degrees, F.

Dip apple wings in batter. Using a wooden skewer, hold rings in deep fryer until they float. This will prevent rings from sinking to the bottom of the deep fryer.

Deep fry for 2 minutes until golden brown, turning with a slotted spoon to fry evenly. Remove fritters from oil and drain on pa