IN THIS CHAPTER

Pleasing your palate and fitting your meal plan

Finding diabetes-friendly dessert basics you can use in your own recipes

A great dessert can bring a smile to everyone’s face. Whether it’s a special occasion or just a weeknight, cutting into a pie or cake or biting into a freshly baked cookie is a joyful experience. Living with diabetes doesn’t mean you have to miss out on that experience. But because many desserts are high in sugar, carbohydrate, and fat, it’s important to look for healthier versions of your favorite dessert recipes.

This chapter offers a wide variety of delicious, diabetes-friendly desserts — from classic cakes, cookies, and cobblers to unique desserts like Cherry Soufflé, Strawberries Romanoff, and Chocolate Fig Pie. You’ll also find some basic recipes like the Basic Pie Crust; Low-Calorie, Fat-Free Whipped Cream; and Low-Fat Cream Cheese Frosting that you can use to create healthier versions of your own dessert recipes!

You shouldn’t reach for a dessert every night, but it’s fine to indulge once in a while. The trick to incorporating the occasional dessert into a diabetes diet is to plan for them. If you’d like to enjoy a slice of pie after dinner, you can make room for it by skipping that starchy side dish or garlic bread on your dinner plate. Just be conscious of portion sizes and make sure you account for any sweet treats in your meal plan.

Maintaining the pleasure of eating is important, so we hope the incredible desserts in this chapter will get you excited about eating well with diabetes and make your life just a little bit sweeter!

Apple Cinnamon Bread Pudding

PREP TIME: ABOUT 5 MIN | COOK TIME: 1 HR | SERVINGS: 10 | SERVING SIZE: ½ CUP

INGREDIENTS

9 slices whole-wheat bread, cubed (about 5–6 cups)

2 cups cubed apples (Granny Smith apples work well)

4 cups fat-free milk

1 cup egg substitute

2 teaspoon vanilla

2 teaspoon cinnamon

¼ cup agave nectar

½ cup raisins

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a large baking dish, combine the bread and apples.

3 In a bowl, whisk together the milk, egg substitute, vanilla, cinnamon, and agave nectar. Add the raisins. Pour the milk mixture over the bread, and let stand for 15 minutes so the bread can absorb some of the liquid.

4 Bake at 350 degrees for 40–45 minutes, until the bread pudding is set and firm. Cut into squares, and serve warm with whipped topping or low-fat ice cream.

TIP: Serve this pudding warm on those chilly winter nights!

VARY IT! Pears could be substituted for the apples in this recipe. Chopped walnuts also make a great addition.

PER SERVING: Choices/Exchanges: ½ Starch, ½ Fruit, ½ Fat-Free Milk, ½ Carbohydrate; Calories 170 (from Fat 10); Fat 1.0g (Saturated 0.2g, Trans 0.0g); Cholesterol 0mg; Sodium 200mg; Potassium 340mg; Total Carbohydrate 32g (Dietary Fiber 3g, Sugars 19g); Protein 9g, Phosphorus 165mg.

Banana Pineapple Freeze

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | SERVINGS: 12 | SERVING SIZE: ½ CUP

INGREDIENTS

2 cups mashed ripe bananas

2 cups unsweetened orange juice

2 tablespoon fresh lemon juice

1 cup unsweetened crushed pineapple, undrained

½ teaspoon ground cinnamon

DIRECTIONS

1 In a food processor, combine all ingredients, and process until smooth and creamy.

2 Pour the mixture into a 9-x-9-x-2-inch baking dish, and freeze overnight or until firm. Serve chilled.

TIP: Try this dessert when you’re in the mood for something cool and creamy without all the fat of ice cream. It’s especially pretty served in wine or champagne glasses and topped with a sprig of mint.

VARY IT! Mango and guava make great substitutions for the orange juice in this recipe.

PER SERVING: Choices/Exchanges: 1 Fruit; Calories 60 (from Fat 0); Fat 0.0g (Saturated 0.1g, Trans 0.0g); Cholesterol 0mg; Sodium 0mg; Potassium 240mg; Total Carbohydrate 16g (Dietary Fiber 1g, Sugars 10g); Protein 1g; Phosphorus 15mg.

Bananas Foster

PREP TIME: ABOUT 5 MIN | COOK TIME: 10 MIN | SERVINGS: 8 | SERVING SIZE: 3 SLICES BANANA, ¼ CUP ICE CREAM, AND ⅛ CUP BANANA SAUCE

INGREDIENTS

½ cup unsweetened pineapple juice

¼ teaspoon cinnamon

3 large bananas

1 cup unsweetened sliced pineapple, drained

¼ cup rum

2 cups fat-free, no-sugar-added vanilla ice cream

DIRECTIONS

1 In a medium skillet, combine the pineapple juice and cinnamon.

2 Peel the bananas, and slice in half crosswise; quarter each piece lengthwise.

3 Add the bananas and pineapple slices to the juice mixture, and cook over medium heat until the bananas are soft, basting constantly with juice.

4 Place the rum in a small, long-handled skillet, and heat until warm. Ignite the rum with a long match and quickly pour over the fruit.

5 Arrange the ice cream in a serving dish, spoon the bananas over the ice cream, and serve immediately.

PER SERVING: Choices/Exchanges: 1 Fruit, 1 Carbohydrate; Calories 120 (from Fat 0); Fat 0.0g (Saturated 0.1g, Trans 0.0g); Cholesterol 0mg; Sodium 35mg; Potassium 320mg; Total Carbohydrate 27g (Dietary Fiber 4g, Sugars 13g); Protein 3g; Phosphorus 40mg.

Classic Crêpes

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | COOK TIME: 10 MIN | SERVINGS: 10 | SERVING SIZE: TWO 6-INCH CRÊPES

INGREDIENTS

¾ cup egg substitute

1⅓ cups buckwheat flour

½ teaspoon salt

1½ cups fat-free milk

2 teaspoons canola oil

DIRECTIONS

1 In a food processor or blender, combine all ingredients. Process for 30 seconds, scraping down the sides of the container. Continue to process until the mixture is smooth; refrigerate for 1 hour.

2 Coat the bottom of a 6-inch crêpe pan or small skillet with nonstick cooking spray. Place the pan over medium heat until hot but not smoking.

3 Pour 2 tablespoons of the batter into the pan, and quickly tilt it in all directions so the batter covers the pan in a thin film. Cook for about 1 minute, lifting the edge of the crêpe to test for doneness. The crêpe is ready to be flipped when it can be shaken loose from the pan.

4 Flip the crêpe, and continue to cook for 30 seconds on the other side. (This side usually has brownish spots on it, so place the filling on this side.)

5 Stack the cooked crêpes between layers of wax paper to avoid sticking, and repeat the process with the remaining batter.

VARY IT! Any filling is great stuffed into these basic crêpes, depending on whether you’re serving hearty main entrees or spectacular desserts!

PER SERVING: Choices/Exchanges: 1 Starch; Calories 80 (from Fat 15); Fat 1.5g (Saturated 0.2g, Trans 0.0g); Cholesterol 0mg; Sodium 170mg; Potassium 180mg; Total Carbohydrate 13g (Dietary Fiber 2g, Sugars 2g); Protein 5g; Phosphorus 95mg.

Carrot Cake

PREP TIME: ABOUT 10 MIN | COOK TIME: 40 MIN | SERVINGS: 16 | SERVING SIZE: 1 SLICE

INGREDIENTS

½ cup canola oil

½ cup unsweetened applesauce

2 tablespoons granulated sugar substitute (such as stevia)

1 cup egg substitute

½ cup water

2 cups whole-wheat flour

1 teaspoon baking powder

1 teaspoon baking soda

2 teaspoons cinnamon

¼ teaspoon nutmeg

½ teaspoon salt

¾ cup chopped pecans

3 cups grated carrots

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a large mixing bowl, beat together the oil, applesauce, sugar substitute, and egg substitute until well blended.

3 Add the water, flour, baking powder, baking soda, cinnamon, and nutmeg, and mix well. Stir in the pecans and carrots.

4 Coat a 3-quart tube pan with nonstick cooking spray. Pour in the batter and bake at 350 degrees for 35–40 minutes or until a toothpick inserted in the cake comes out clean.

5 Let the cake cool 10 minutes in the pan, and then invert the cake onto a plate and let it cool completely. If you like, frost with Low-Fat Cream Cheese Frosting (see the recipe later in this chapter).

VARY IT! Almond flour can be swapped out for regular flour for a gluten-free variation. Or you can substitute zucchini for the carrots for a moist zucchini cake.

PER SERVING: Choices/Exchanges: 1 Carbohydrate, 2 Fat; Calories 170 (from Fat 100); Fat 11.0g (Saturated 0.9g, Trans 0.0g); Cholesterol 0mg; Sodium 150mg; Potassium 180mg; Total Carbohydrate 15g (Dietary Fiber 3g, Sugars 2g); Protein 4g; Phosphorus 105mg.

Cherry Almond Cobbler

PREP TIME: ABOUT 10 MIN | COOK TIME: 25 MIN | SERVINGS: 4 | SERVING SIZE: ¼ COBBLER

INGREDIENTS

2 cups water-packed sour cherries

¼ teaspoon fresh lemon juice

⅛ teaspoon almond extract

½ cup almond flour, sifted

⅛ teaspoon salt

¼ cup flaxseeds

¾ teaspoon baking powder

1 tablespoon canola oil

¼ cup egg substitute

2 tablespoons fat-free milk

¼ cup granulated sugar substitute (such as stevia)

DIRECTIONS

1 Preheat the oven to 425 degrees. Drain the cherries, reserving ⅔ cup of liquid, and place the cherries in a shallow 9-inch glass or porcelain cake pan.

2 In a small mixing bowl, combine the lemon juice, almond extract, and drained cherry liquid; mix well. Spoon over the cherries.

3 In a mixing bowl, combine the almond flour, flaxseeds, and baking powder. Mix thoroughly. Stir in the oil, egg substitute, milk, and sugar substitute, mixing well.

4 Spoon the mixture over the cherries, and bake at 425 degrees for 25–30 minutes or until the crust is golden brown.

VARY IT! Blueberries or a mixture of berries can be swapped out for the cherries in this recipe.

PER SERVING: Choices/Exchanges: ½ Fruit, ½ Carbohydrate, 1 Lean Protein, 2½ Fat; Calories 230 (from Fat 140); Fat 15.0g (Saturated 1.2g, Trans 0.0g); Cholesterol 0mg; Sodium 115mg; Potassium 340mg; Total Carbohydrate 19g (Dietary Fiber 6g, Sugars 11g); Protein 8g; Phosphorus 240mg.

Cherry Soufflé

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | COOK TIME: 15 MIN | SERVINGS: 4 | SERVING SIZE: ½ CUP

INGREDIENTS

⅓ cup water

½ package unflavored gelatin

1 cup water-packed sour cherries, drained and chopped, divided

1 tablespoon fresh lemon juice

2 tablespoons granulated sugar substitute (such as stevia)

2 large egg whites, beaten to soft peaks

½ cup slivered almonds

1 cup prepared Low-Calorie, Fat-Free Whipped Cream (see recipe later in this chapter)

DIRECTIONS

1 In a medium saucepan, combine the water and gelatin; allow to soften for 10–15 minutes. Add ½ cup of the cherries, lemon juice, and sugar substitute; bring to a boil.

2 Remove from the heat, and let cool; refrigerate until thick and syrupy.

3 Fold in the remaining cherries, beaten egg whites, almonds, and whipped cream. Spoon into a soufflé dish, and refrigerate until set.

PER SERVING: Choices/Exchanges: 1 Carbohydrate, 1 Lean Protein, 1 Fat; Calories 160 (from Fat 70); Fat 8.0g (Saturated 0.6g, Trans 0.0g); Cholesterol 0mg; Sodium 85mg; Potassium 340mg; Total Carbohydrate 15g (Dietary Fiber 2g, Sugars 11g); Protein 10g; Phosphorus 160mg.

Chocolate Chip and Cranberry Cookies

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | COOK TIME: 10 MIN | SERVINGS: 15 | SERVING SIZE: 2 COOKIES

INGREDIENTS

¼ cup canola oil

¼ cup granulated sugar substitute (such as stevia)

1 egg white

1 teaspoon vanilla

1 cup almond flour

¼ teaspoon baking soda

¼ teaspoon salt

4 tablespoons semisweet chocolate mini morsels

½ cup dried cranberries

½ cup chopped walnuts

DIRECTIONS

1 Preheat the oven to 375 degrees.

2 In a medium bowl, cream the oil and sugar substitute, Beat in the egg white and vanilla; mix thoroughly.

3 In a sifter, combine the flour, baking soda, and salt. Sift the dry ingredients into the creamed mixture, and mix well. Stir in the chocolate mini morsels, cranberries, and walnuts.

4 Lightly spray cookie sheets with nonstick cooking spray. Drop teaspoonfuls of dough onto the cookie sheet. Place in the freezer for 10 minutes to chill.

5 Bake at 375 degrees for 8–10 minutes. Remove the cookies from the oven, and cool them on racks.

PER SERVING: Choices/Exchanges: ½ Carbohydrate, 2 Fat; Calories 140 (from Fat 100); Fat 11.0g (Saturated 1.5g, Trans 0.0g); Cholesterol 0mg; Sodium 65mg; Potassium 90mg; Total Carbohydrate 8g (Dietary Fiber 2g, Sugars 5g); Protein 3g; Phosphorus 55mg.

Chocolate Cupcakes

PREP TIME: ABOUT 10 MIN | COOK TIME: 20 MIN | SERVINGS: 12 | SERVING SIZE: 1 CUPCAKE

INGREDIENTS

3 tablespoons canola oil

¼ cup agave nectar

¼ cup egg whites

1 teaspoon vanilla

1 teaspoon cold espresso or strong coffee

½ cup fat-free milk

1¼ cups quinoa flour

¼ cup ground walnuts

6 tablespoons cocoa powder

2 teaspoons baking powder

¼ teaspoon baking soda

DIRECTIONS

1 Preheat the oven to 375 degrees.

2 In a medium bowl, beat the oil with the agave nectar, egg whites, vanilla, espresso, and milk.

3 In a separate bowl, combine the quinoa flour, walnuts, cocoa powder, baking powder, and baking soda. Add to the creamed mixture, and mix until smooth.

4 Spoon the batter into paper-lined muffin tins, and bake at 375 degrees for 20 minutes. Remove from the oven and let cool.

TIP: Try frosting these with Low-Fat Cream Cheese Frosting (see the recipe later in this chapter).

PER SERVING: Choices/Exchanges: ½ Starch, ½ Carbohydrate, 1 Fat; Calories 120 (from Fat 50); Fat 6.0g (Saturated 0.7g, Trans 0.0g); Cholesterol 0mg; Sodium 105mg; Potassium 160mg; Total Carbohydrate 15g (Dietary Fiber 2g, Sugars 5g); Protein 3g; Phosphorus 160mg.

Chocolate Fig Pie

PREP TIME: ABOUT 10 MIN PLUS CHILLING TIME | COOK TIME: 20 MIN | SERVINGS: 9 | SERVING SIZE: 1 SLICE

INGREDIENTS

1 package unflavored gelatin

1 cup fat-free milk

2 eggs, separated

2 tablespoons agave nectar

¼ cup cocoa

1 teaspoon vanilla extract

1 cup dried figs, trimmed and quartered

2 cups fat-free whipped topping

1 prepared Basic Pie Crust, baked (see recipe later in this chapter)

DIRECTIONS

1 In a large saucepan, combine the gelatin, milk, egg yolks, agave, and cocoa. Cook over medium heat until completely blended and slightly thickened.

2 Remove from the heat, stir in the vanilla extract, and refrigerate the mixture until partially set.

3 In a small bowl, beat the egg whites until stiff peaks form. Fold into the cooled chocolate mixture. Fold in the figs.

4 Layer the chocolate mixture and whipped topping in the pie shell, ending with whipped topping. Refrigerate for 2–3 hours or until firm. Cut into 9 slices and enjoy.

VARY IT! Omit the cocoa for a Vanilla Fig Pie.

PER SERVING: Choices/Exchanges: 2 Carbohydrate, 1 Fat; Calories 200 (from Fat 50); Fat 6.0g (Saturated 0.9g, Trans 0.0g); Cholesterol 40mg; Sodium 55mg; Potassium 240mg; Total Carbohydrate 31g (Dietary Fiber 3g, Sugars 15g); Protein 5g; Phosphorus 100mg.

Crêpes Suzette

PREP TIME: 20 MIN | COOK TIME: 20 MIN | SERVINGS: 8 | SERVING SIZE: 2 CRÊPES

INGREDIENTS

2 cups unsweetened orange juice

2 tablespoons cornstarch

1 tablespoon orange zest

2 medium oranges, peeled and sectioned

16 Classic Crêpes (see recipe earlier in this chapter)

¼ cup orange liqueur (such as Grand Marnier)

DIRECTIONS

1 In a large skillet, combine the orange juice, cornstarch, and orange zest. Bring the mixture to a boil over medium heat. Boil for 1–2 minutes, stirring occasionally.

2 Add the orange sections and remove from the heat. Allow the mixture to cool slightly.

3 Dip both sides of the crêpes in the sauce; fold in quarters. Arrange the crêpes in the skillet in the remaining sauce; heat completely over low heat.

4 Heat (do not boil!) the orange liqueur in a saucepan over medium heat, then carefully ignite it with a long match, and pour over the crêpes. Serve when the flame subsides.

PER SERVING: Choices/Exchanges: 1 Starch, 1 Fruit; Calories 150 (from Fat 15); Fat 1.5g (Saturated 0.2g, Trans 0.0g); Cholesterol 0mg; Sodium 170mg; Potassium 370mg; Total Carbohydrate 28g (Dietary Fiber 3g, Sugars 12g); Protein 6g; Phosphorus 110mg.

Crumb Pie Shell

PREP TIME: ABOUT 10 MIN | COOK TIME: 10 MIN | SERVINGS: 10 | SERVING SIZE: ONE 1-INCH SLICE

INGREDIENTS

1¼ cups finely crumbled high-fiber bran crisp breads (such as Fiber Rich+ Bran Crisp Breads)

2 tablespoons canola oil

1 tablespoon water

⅛ teaspoon cinnamon

DIRECTIONS

1 Preheat the oven to 325 degrees. In a medium mixing bowl, combine all the ingredients, mixing thoroughly.

2 Spread the mixture evenly into a 10-inch pie pan. Press the mixture firmly onto the sides and bottom of the pan.

3 Bake the pie shell for 8–10 minutes. You can refrigerate it after baking until ready to use.

TIP: You can use this basic crumb pie shell with almost any filling.

PER SERVING: Choices/Exchanges: ½ Starch; ½ Fat; Calories 45 (from Fat 25); Fat 3.0g (Saturated 0.2g, Trans 0.0g); Cholesterol 0mg; Sodium 0mg; Potassium 20mg; Total Carbohydrate 6g (Dietary Fiber 3g, Sugars 0g); Protein 1g; Phosphorus 20mg.

Fresh Apple Pie

PREP TIME: ABOUT 10 MIN | COOK TIME: 40 MIN | SERVINGS: 9 | SERVING SIZE: ONE 1-INCH SLICE

INGREDIENTS

10 medium baking apples (Rome apples work well), peeled, cored, and sliced (3 pounds total)

2 teaspoons fresh lemon juice

1 prepared Basic Pie Crust, unbaked (see recipe later in this chapter)

2 tablespoons granulated sugar substitute (such as stevia)

1 tablespoon flour

1 teaspoon ground cinnamon

½ cup walnuts, chopped

½ teaspoon ground nutmeg

DIRECTIONS

1 Preheat the oven to 425 degrees.

2 Place the sliced apples in a large bowl, sprinkle with lemon juice, and toss to coat. Arrange the apples in the pie shell.

3 In a small bowl, combine the sugar substitute, flour, cinnamon, walnuts, and nutmeg; mix well. Sprinkle the mixture over the apples.

4 Cover the edges of the crust with aluminum foil, so they don’t burn. Bake the pie at 425 degrees for 35–40 minutes or until the crust is golden brown. Remove from the oven, and cool slightly before serving.

VARY IT! You can substitute peaches or berries for the apples in this delicious homemade pie.

PER SERVING: Choices/Exchanges: ½ Starch, 1 Fruit, ½ Carbohydrate; 1½ Fat; Calories 190 (from Fat 80); Fat 9.0g (Saturated 0.8g, Trans 0.0g); Cholesterol 0mg; Sodium 15mg; Potassium 160mg; Total Carbohydrate 28g (Dietary Fiber 2g; Sugars 14g); Protein 2g; Phosphorus 50mg.

Basic Pie Crust

PREP TIME: ABOUT 10 MIN PLUS CHILLING TIME | COOK TIME: 40 MIN | SERVINGS: 9 | SERVING SIZE: ONE 1-INCH SLICE

INGREDIENTS

¾ cup cake flour

½ teaspoon sugar

teaspoon salt

3 tablespoons canola oil, frozen for 15 minutes

½ teaspoon white vinegar

2 tablespoons ice water

DIRECTIONS

1 In a medium bowl, combine the flour, sugar, and salt. Stir in the oil and mix until the mixture is the size of small peas.

2 Add the vinegar and ice water and mix with a fork until the dough starts to hold together. Gather into a ball, wrap, and refrigerate at least 30 minutes before rolling out.

3 Roll out the pie crust to fit an 8- or 9-inch pie dish. Lay the rolled dough in the pan without stretching it, and crimp the edges.

4 If the recipe requires a baked pie crust, preheat the oven to 425 degrees. Prick the crust with a fork, and lay a piece of parchment or wax paper in the pie shell. Pour in enough dried beans to cover the bottom (this prevents the crust from bubbling up while baking). Bake for 8 minutes or until golden brown.

PER SERVING: Choices/Exchanges: ½ Starch, 1 Fat; Calories 80 (from Fat 45); Fat 5.0g (Saturated 0.4g, Trans 0.0g); Cholesterol 0mg; Sodium 15mg; Potassium 10mg; Total Carbohydrate 9g (Dietary Fiber 0g, Sugars 0g); Protein 1g; Phosphorus 10mg.

Low-Calorie, Fat-Free Whipped Cream

PREP TIME: ABOUT 5 MIN | COOK TIME: 5 MIN | SERVINGS: 8 | SERVING SIZE: 2 TABLESPOONS

INGREDIENTS

2 tablespoons water

1 teaspoon unflavored gelatin

½ cup fat-free powdered milk

1 teaspoon vanilla extract

1 cup ice water

½ teaspoon agave nectar

DIRECTIONS

1 In a small skillet, add the water; sprinkle gelatin on top.

2 After the gelatin has soaked in, stir over low heat until clear; cool. In a large mixing bowl, combine the milk, vanilla, ice water, and agave nectar; mix well.

3 Add the gelatin mixture, and whip until fluffy with a wire whisk or electric beaters. Refrigerate the whipped cream until ready to use.

PER SERVING: Choices/Exchanges: Free Food; Calories 20 (from Fat 0); Fat 0.0g (Saturated 0.0g, Trans 0.0g); Cholesterol 0mg; Sodium 25mg; Potassium 75mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 3g); Protein 2g; Phosphorus 40mg.

Low-Fat Cream Cheese Frosting

PREP TIME: ABOUT 5 MIN | SERVINGS: 48 | SERVING SIZE: 2 TABLESPOONS

INGREDIENTS

3 cups fat-free ricotta cheese

1⅓ cups plain fat-free yogurt, strained overnight in cheesecloth over a bowl set in the refrigerator

2 cups low-fat cottage cheese

⅓ cup fructose

3 tablespoons evaporated fat-free milk

DIRECTIONS

1 In a large bowl, combine all the ingredients; beat well with electric beaters until slightly stiff.

2 Place frosting in a covered container, and refrigerate until ready to use (this frosting can be refrigerated for up to 1 week).

PER SERVING: Choices/Exchanges: Free Food; Calories 25 (from Fat 0); Fat 0.0g (Saturated 0.1g, Trans 0.0g); Cholesterol 5mg; Sodium 55mg; Potassium 40mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 2g); Protein 4g; Phosphorus 50mg.

Oatmeal Raisin Cookies

PREP TIME: ABOUT 5 MIN | COOK TIME: 15 MIN | SERVINGS: 16 | SERVING SIZE: 3 COOKIES

INGREDIENTS

3 cups rolled oats

1 cup whole-wheat flour

1 teaspoon baking soda

2 teaspoons cinnamon

½ cup raisins

¼ cup unsweetened applesauce

¼ cup agave nectar

½ cup egg substitute

½ cup plain fat-free yogurt

1 teaspoon vanilla

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a medium bowl, combine the oats, flour, baking soda, cinnamon, and raisins.

3 In a large bowl, beat the applesauce, agave nectar, egg substitute, yogurt, and vanilla until creamy. Slowly add the dry ingredients, and mix together.

4 Spray cookie sheets with nonstick cooking spray, and drop by teaspoonfuls onto the cookie sheets. Bake for 12–15 minutes at 350 degrees; transfer to racks, and cool.

PER SERVING: Choices/Exchanges: 1 Starch, ½ Carbohydrate; Calories 120 (from Fat 10); Fat 1.0g (Saturated 0.2g, Trans 0.0g); Cholesterol 0mg; Sodium 100mg; Potassium 150mg; Total Carbohydrate 25g (Dietary Fiber 3g, Sugars 7g); Protein 4g; Phosphorus 105mg.

Peach Crumb Cobbler

PREP TIME: ABOUT 5 MIN | COOK TIME: 30 MIN | SERVINGS: 3 | SERVING SIZE: ⅓ COBBLER

INGREDIENTS

2 cups fresh peaches, sliced

⅓ cup graham cracker crumbs

½ teaspoon ground cinnamon

¼ teaspoon nutmeg

2 teaspoons canola oil

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 Place the sliced peaches in the bottom of an 8-x-8-x-2-inch baking pan.

3 In a small mixing bowl, combine the graham cracker crumbs, cinnamon, and nutmeg; mix well.

4 Gradually blend in the oil, and sprinkle the mixture over the peaches. Bake uncovered at 350 degrees for 25–30 minutes. Remove from the oven, and let cool slightly before serving.

VARY IT! You can substitute pears, apples, or berries for the peaches in this tasty cobbler.

PER SERVING: Choices/Exchanges: ½ Starch, ½ Fruit, 1 Fat; Calories 110 (from Fat 40); Fat 4.5g (Saturated 0.4g, Trans 0.0g); Cholesterol 0mg; Sodium 55mg; Potassium 210mg; Total Carbohydrate 17g (Dietary Fiber 2g, Sugars 12g); Protein 2g; Phosphorus 30mg.

Peach Shortcake

PREP TIME: ABOUT 10 MIN | COOK TIME: 30 MIN | SERVINGS: 8 | SERVING SIZE: ½ CUP

INGREDIENTS

2½ cups sliced fresh peaches

½ cup slivered almonds

1½ tablespoons plus 1 teaspoon granulated sugar substitute (such as stevia), divided

½ teaspoon almond extract

½ teaspoon cinnamon

1 cup whole-wheat flour

2 teaspoons baking powder

2 tablespoons canola oil

¼ cup egg substitute

¼ cup fat-free milk

DIRECTIONS

1 Preheat the oven to 400 degrees.

2 Lightly spray an 8-x-8-x-2-inch baking pan with nonstick cooking spray. Arrange the peaches and almonds in the bottom of the dish.

3 In a small bowl, mix together 1 teaspoon of the sugar substitute, the almond extract, and the cinnamon; sprinkle over the peaches, and set aside.

4 In a medium bowl, combine the flour, baking powder, and the remaining 1½ tablespoons of sugar substitute; mix well.

5 Add the oil, egg substitute, and milk to the dry ingredients; mix until smooth. Spread evenly over the peaches, and bake for 25–30 minutes or until the top is golden brown. Remove from the oven, invert onto a serving plate, and serve.

PER SERVING: Choices/Exchanges: ½ Starch, ½ Fruit, 1½ Fat; Calories 150 (from Fat 70); Fat 8.0g (Saturated 0.6g, Trans 0.0g); Cholesterol 0mg; Sodium 110mg; Potassium 230mg; Total Carbohydrate 18g (Dietary Fiber 3g, Sugars 5g); Protein 5g; Phosphorus 220mg.

Pineapple Pear Medley

PREP TIME: ABOUT 10 MIN PLUS CHILLING TIME | COOK TIME: 10 MIN | SERVINGS: 12 | SERVING SIZE: ½ CUP

INGREDIENTS

1 large orange

15 ounces canned unsweetened pineapple chunks, undrained

32 ounces canned unsweetened pear halves, drained

16 ounces canned unsweetened apricot halves, drained

6 whole cloves

2 cinnamon sticks

DIRECTIONS

1 Peel the orange, and reserve the rind. Divide the orange into sections, and remove the membrane.

2 Drain the pineapple, reserve the juice, and set aside.

3 In a large bowl, combine the orange sections, pineapple, pears, and apricots. Toss, and set aside.

4 In a small saucepan over medium heat, combine the orange rind, pineapple juice, cloves, and cinnamon. Let simmer for 5–10 minutes; then strain the juices, and pour over the fruit.

5 Cover, and refrigerate for at least 2–3 hours. Toss before serving.

PER SERVING: Choices/Exchanges: 1 Fruit; Calories 60 (from Fat 0); Fat 0.0g (Saturated 0.0g, Trans 0.0g); Cholesterol 0mg; Sodium 0mg; Potassium 150mg; Total Carbohydrate 16g (Dietary Fiber 2g, Sugars 13g); Protein 1g; Phosphorus 15mg.

Baked Pumpkin Pudding

PREP TIME: ABOUT 5 MIN | COOK TIME: 20 MIN | SERVINGS: 4 | SERVING SIZE: ½ CUP

INGREDIENTS

1½ cups mashed pumpkin

1 egg

2½ tablespoons agave nectar

½ teaspoon vanilla extract

1 teaspoon pumpkin pie spice

¼ cup slivered almonds

¼ cup raisins

DIRECTIONS

1 Preheat the oven to 350 degrees.

2 In a large bowl, combine the pumpkin, egg, agave nectar, vanilla, and pumpkin pie spice, and mix well. Stir in the almonds and raisins, leaving a few for garnish.

3 Spoon the mixture into 4 ramekins, and garnish with the remaining almonds and raisins.

4 Bake at 350 degrees for approximately 20 minutes, or until golden on top.

5 Serve warm or at room temperature. Top with Low-Calorie, Fat-Free Whipped Cream if desired (see the recipe earlier in this chapter).

PER SERVING: Choices/Exchanges: 2 Carbohydrate, 1 Fat; Calories 160 (from Fat 45); Fat 5.0g (Saturated 0.8g, Trans 0.0g); Cholesterol 45mg; Sodium 25mg; Potassium 330mg; Total Carbohydrate 26g (Dietary Fiber 4g, Sugars 18g); Protein 4g; Phosphorus 100mg.

Sponge Cake

PREP TIME: 15 MIN | COOK TIME: 1 HR | SERVINGS: 12 | SERVING SIZE: 1 SLICE

INGREDIENTS

1 cup fresh berries, rinsed

2 tablespoons balsamic vinegar

2 tablespoons agave nectar

4 large eggs, separated

¼ cup granulated sugar substitute (such as stevia)

½ cup hot water

1½ teaspoons vanilla extract

1½ cups almond flour, sifted

¼ teaspoon salt

¼ teaspoon baking powder

DIRECTIONS

1 Preheat the oven to 325 degrees.

2 In a medium bowl, combine the berries with the balsamic vinegar and agave nectar. Mix well to combine; cover, and set aside to steep.

3 In another medium bowl, beat the egg yolks and sugar substitute until thick and lemon-colored. Add the hot water and vanilla, and continue beating for 3 more minutes.

4 In a large bowl, combine the flour, salt, and baking powder; add to the egg yolk mixture.

5 In a small bowl, beat the egg whites until stiff and fold into the egg yolk mixture. Spoon the batter into an ungreased 9-inch tube pan, and bake at 325 degrees for 50–60 minutes or until a toothpick inserted comes out clean.

6 Remove the cake from the oven, and invert it onto a plate. Allow the cake to sit inverted in its pan for at least 1 hour. Remove the pan and let the cake cool completely. Garnish with fresh berry mixture.

VARY IT! A good ratio of berries is ⅓ cup each of blueberries, strawberries, and raspberries, but you can use any kind of berries you’d like.

PER SERVING: Choices/Exchanges: ½ Carbohydrate, 2 Fat; Calories 130 (from Fat 80); Fat 9.0g (Saturated 1.1g, Trans 0.0g); Cholesterol 60mg; Sodium 85mg; Potassium 140mg; Total Carbohydrate 8g (Dietary Fiber 2g, Sugars 4g); Protein 5g; Phosphorus 110mg.

Strawberries Romanoff

PREP TIME: ABOUT 5 MIN | SERVINGS: 4 | SERVING SIZE: ¾ CUP

INGREDIENTS

2 cups fresh strawberries, hulled

1 cup low-fat frozen Greek yogurt

Juice and zest of 1 orange

½ cup prepared Low-Calorie, Fat-Free Whipped Cream (see recipe earlier in chapter)

½ cup peeled, unsalted pistachios, finely chopped

DIRECTIONS

1 Divide the strawberries evenly between 4 serving dishes, and refrigerate.

2 Just before serving, fold the frozen yogurt, orange juice and zest, and whipped cream together in a medium bowl. Spoon evenly over the chilled strawberries, top with pistachios, and serve.

PER SERVING: Choices/Exchanges: ½ Fat-Free Milk, 1½ Carbohydrate, 1 Fat; Calories 200 (from Fat 70); Fat 8.0g (Saturated 1.3g, Trans 0.0g); Cholesterol 8mg; Sodium 60mg; Potassium 480mg; Total Carbohydrate 26g (Dietary Fiber 3g, Sugars 17g); Protein 8g; Phosphorus 175mg.

Walnut Macaroons

PREP TIME: ABOUT 5 MIN PLUS CHILLING TIME | COOK TIME: 15 MIN | SERVINGS: 14 | SERVING SIZE: 3 COOKIES

INGREDIENTS

2 cups quick-cooking oats

¼ cup dried organic unsweetened coconut

2 tablespoons granulated sugar substitute (such as stevia)

2 teaspoons vanilla extract

½ cup canola oil

¼ cup egg whites, beaten until stiff

½ cup finely chopped walnuts

DIRECTIONS

1 In a medium bowl, combine the oats, coconut, sugar substitute, vanilla, and oil; mix thoroughly. Cover, and refrigerate overnight.

2 Preheat the oven to 350 degrees. Carefully fold the egg whites and walnuts into the mixture; blend thoroughly.

3 Pack the cookie mixture into a teaspoon, level, and push out onto ungreased cookie sheets.

4 Bake the cookies at 350 degrees for 15 minutes or until the tops are golden brown. Transfer the cookies to racks, and cool.

PER SERVING: Choices/Exchanges: ½ Starch, 2½ Fat; Calories 150 (from Fat 110); Fat 12.0g (Saturated 1.3g, Trans 0.0g); Cholesterol 0mg; Sodium 10mg; Potassium 75mg; Total Carbohydrate 9g (Dietary Fiber 2g, Sugars 0g); Protein 3g; Phosphorus 65mg.