| |
Banana
Fruit Freeze
Ingredients:
|
1
banana |
|
2
cups frozen fruit |
|
low
fat soy milk as needed (or non-fat dairy milk) |
Procedure:
-
put
the banana and the frozen fruit into the blender
-
add
just 1/4 cup soy milk to get it all started
-
blend until smooth and thick
-
freeze in various forms that make
you happy. (i.e. small custard cups, ice cube trays, ect.)
Nutritional Facts:
|
Coming Soon! |
"Blizzard"
Ingredients:
|
2 Tbsp fat-free frozen
yogurt (25 Cal)
|
|
3 Tbsp Cool Whip Ultra
Light (25 calories)
|
|
Your choice of:
A teaspoon (about 10-12) baking chips in your choice of flavours -- butterscotch
and/or semisweet chocolate and/or peanut butter are all good, chopped up even
smaller (26 calories)
A crumbled-up fat-free chocolate cookie or wafer (anywhere from 20 to 40
calories usually)
A teaspoon of nuts, again chopped up fairly small (about 20-25 calories)
Half a banana, mashed (50 calories or so)
1 T (not packed) shredded coconut (about ¼ oz) (25 calories)
A couple of Whoppers, chopped (22 calories)
|
Procedure:
-
Mash up the frozen yogurt
together with the Cool Whip. (gently so as not to squish it down.)
-
Fold in other bits.
-
Place in the freezer for a
half hour or so to thicken.
Nutritional
Facts:
|
Serves: 1
|
|
Calories: depending on add-ins...as little as 75
|
Buttery Frosting
Ingredients:
|
1 Tbsp. cool whip free (8
cal)
|
|
1 Tbsp. fat free butter
spread (5 cal)
|
|
1 pkg. artificial
sweetener (4 cal)
|
|
dash vanilla
|
Procedure:
-
Mix everything together
-
For cream cheese frosting add 1 tsp. Fat Free cream cheese
Nutritional Facts:
|
Calories: 20
|
Chocolate Rice Crispy Balls
Ingredients:
|
1
tablespoon diet margarine |
|
2
&1/2 tablespoons non fat dry milk |
|
1
&1/2 tablespoons cocoa powder |
|
2
tablespoons artificial sweetener |
|
4
teaspoons Evaporated non-fat milk |
|
1/4
teaspoon vanilla |
|
3
tablespoons Rice Krispies |
Procedure:
-
Mix
margarine and milk powder until crumbly. Add cocoa and artificial sweetener.
Mix until blended.
-
Add evaporated milk and vanilla. Mix until almost smooth and sticky.
-
Remove from bowl and mix in Rice Krispies with hands. Continue mixing with
hands until smooth and shiny.
-
Roll into 5 balls.
-
Wrap each in plastic wrap. Chill.
Nutritional Facts:
|
Serves: 5 |
|
Calories per serving: 30 |
Chocolate Yogurt Pops
Ingredients:
|
8
oz plain non fat yogurt |
|
1/4
c sugar free cocoa mix |
|
4
(6 ounce paper cups) |
|
4
popsicle sticks |
Procedure:
-
In
a bowl combine yogurt and cocoa until smooth.
-
Spoon into cups put cups in muffin pan.
-
Freeze about 10-15 minutes, insert sticks.
-
Freeze until solid.
-
To
eat peel off paper and enjoy!
Nutritional Facts:
|
Serving Size: 1 Pop |
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Calories: 66 |
Coffee Cubes
Ingredients:
|
instant
coffee
|
|
dairy-free creamer
|
|
calorie-free sweetener
|
Procedure:
-
boil 1
cup of water in the microwave
-
add 1.5
teaspoons of instant coffee to the water and stir
-
add 1-2
teaspoons of coffee creamer to the water and stir
-
add 4
packs of sweetener and stir
-
let it
sit for 1 minute or so to cool down and allow the flavours to richen
-
pour
mixture into ice cube tray and freeze
Nutritional Facts:
|
Serving Size: 1 cube
|
|
Calories: 1.5
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"Danish"
Ingredients:
|
one
egg white |
|
1&1/4 teaspoon of baking powder |
|
1
packet of Splenda |
|
2
teaspoons of water |
|
3
tablespoons of flour |
|
sugar free preserves/jelly |
Procedure:
-
Mix
ingredients together, and heat up a non-stick skillet sprayed with fat-free
calorie- free cooking spray.
-
Pour in mixture and coat entire bottom of pan, as if you were making an
omelette. After one side is cooked, flip the whole thing over
-
Plate it, and spread a little sugar-free preserves (however much you want &
whatever kind you prefer) on one side of the "pastry."
-
Fold in half, and enjoy
Nutritional Facts:
|
Serves: 1 |
|
Calories: Coming Soon! |
Fake Carrot
Cake
Ingredients:
|
1-2
carrots, cooked (1=35, 2=70) |
|
1Tbsp.
fat-free margarine (5 calories)
|
|
1 Tbsp
fat-free sour cream (12 calories) |
|
3-4 packets
of Splenda (4) |
|
Cinnamon
|
|
Sprinkle of
Fiber One (20) |
Procedure:
-
Drain
excess liquid off the carrots, mix in margarine, sour cream, Splenda,
cinnamon, and Fiber One.
-
You could
let it get cold in the refrigerator for a bit if you wanted, or eat it
then-depending on whether you were in the grips of a carrot cake craving
nightmare.
Nutritional Facts:
|
Serves: 1 |
|
Calories: Approx. 100 (if you use 2 carrots) |
Fresh Fruit
with Creamy Sauce
Ingredients:
|
1
cup sliced apple or pear |
|
1
small banana, sliced |
|
1/2
cup seedless grapes |
|
Ground cinnamon or ground nutmeg |
Procedure:
-
For
sauce, stir together the yogurt, applesauce, and honey.
-
In
a medium bowl stir together the nectarines, peachers, oranges, or
strawberries, the apple, or pear, the banana, and grapes. Divide the fruit
mixture among 6 dessert dishes. Spoon some of the sauce over each serving.
Sprinkle with cinnamon or nutmeg.
Nutritional
Facts:
|
Serves: 6 |
|
Calories per
serving: 75 |
Marshmallows
Ingredients:
|
30g
unflavoured gelatine
|
|
3 egg whites
|
|
5tsp of
powdered sweetener (e.g. Splenda)
|
|
6 fluid oz.
of boiling water
|
|
2 fluid oz.
of cold water
|
| 2 tsp. Vanilla extract |
Procedure:
- Sprinkle the gelatine
into the cold water and leave for 5 minutes.
- Then pour it into the
pan of boiling water and stir until it's dissolved.
- Once dissolved, remove
the pan from the heat and allow the liquid to cool to a syrupy consistency.
- Then add the vanilla
essence and the sweetener stir well.
- Whisk the egg whites to
form soft peaks and very slowly add the gelatine mixture, whisking
continuously.
- After all this is added,
whisk for a further 3 minutes, until it's soft and fluffy
- Pour into a greased
shallow dish (you can use a baking sheet instead of greasing it), allow to
set, and cut into bite size pieces
Nutritional Facts:
| Calories: 104 |
No Crust Strawberry Pie
Ingredients:
|
24
ounces fresh strawberries
|
|
1 (2.1
ounce) package sugar-free cook and serve vanilla pudding mix
|
|
1 (.6
ounce) package sugar-free strawberry flavoured gelatine
|
|
2 cups
water
|
Procedure:
-
Rinse
and hull strawberries. Distribute evenly in a 10 inch pie pan.
-
In a
medium saucepan combine pudding mix, gelatine mix, and water. Stir well
and bring to a full boil. Pour mixture over strawberries and refrigerate for 4
to 6 hours.
Nutritional Facts:
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Serves: 8
|
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Calories per serving: 58
|
|
Protein: 1.7g
|
|
Carbohydrates: 12.6g
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|
Fat: 0.3g
|
|
Fiber: 2g
|
Orange Cream Dream
Ingredients:
|
sugar free orange Jell-O (40 cal per box) |
|
Fat
Free Dannon vanilla yogurt (120 total for tin, I only used like 80 cal
worth of it). |
Procedure:
-
Make the jell-o, mix in the yogurt, let it set.
Nutritional Facts:
|
Serving Size: 3 |
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Calories: 40 |
Pumpkin Pie Substitute
Ingredients:
|
1
tablespoon water |
|
1/4
teaspoon unflavoured gelatine |
|
2 &
2/3 tablespoons canned pumpkin |
|
2
tablespoons fat free evaporated milk |
|
1/2
tablespoons artificial sugar |
|
1/8
teaspoon pumpkin pie spice |
|
2
tablespoons fat free cool whip |
Procedure:
-
In
a small saucepan combine water and gelatine.
Let stand for 5 min. Cook and
stir over low heat till gelatine dissolves.
-
Transfer to a medium mixing bowl. Stir in pumpkin, milk, sweetener, and
pumpkin pie spice. Chill till partially set (the consistency of unbeaten egg
whites).
-
Fold in whipped topping.
-
Spoon into dish.
-
Chill or freeze.
Nutritional Facts:
|
Serves: 1 |
|
Calories: 70 |
Raspberry-Lemon Sherbet
Ingredients:
|
5-6
ice cubes |
|
1
tsp crystal light lemonade powder |
|
1
tsp crystal light raspberry powder |
|
a
dash of milk |
|
a
small wedge of lemon or 1 tsp lemon juice (a tsp or so) |
Procedure:
-
put
it in a blender with a bit of water and blend it up!
Nutritional Facts:
|
Coming Soon! |
Raspberry Sherbet
Ingredients:
|
1lb
unsweetened frozen raspberries - thawed (32 cal) |
|
1/4 cup
(4 Tbsp) of powdered sweetener (18 cal) |
|
4 egg
whites, beaten stiff (64 cal) |
|
1 Tbsp Fresh lemon juice (0
cal) |
Procedure:
-
Puree the
raspberries in a food processor
-
Add the
lemon juice and the sweetener
-
Fold the
raspberry mixture into the egg whites and mix thoroughly.
-
Spoon
into a plastic container and freeze for about 4 hours
Nutritional Facts:
|
Serving Size: 4 |
|
Calories: 28.5 per
serving. |
Spicy Fruit
Cup
Ingredients:
|
1
8-ounce can pineapple chunks (juice-packed), undrained |
|
1/2
cup orange juice |
|
2
tablespoons dry white wine (optional) |
|
1/8
teaspoon ground nutmeg |
|
2
medium oranges, peeled and sectioned |
|
1
medium pear, cored & sliced |
|
1
cup fresh strawberries, halved |
Procedure:
-
In
a mixing bowl combine the undrained pineapple, orange juice, wine (if
desired), cinnamon, and nutmeg. Carefully stir in the oranges, pear, and
strawberries.
-
Cover and refrigerate for at least 1 hour or up to 4 hours.
Nutritional
Facts:
|
Serves: 6 |
|
Calories per
serving: 68 |
Strawberry-Banana "Ice Cream"
Ingredients:
|
1/2
a frozen banana (50cals) |
|
5
frozen strawberries (20 cal) |
|
2
Tbsp of vanilla yogurt (I used Dannon Light n 'fit 15 cal) |
Procedure:
-
Mix
everything in a blender and put in freezer until is the consistency of ice
cream.
-
Enjoy!
Nutritional Facts:
|
Serves: 1 |
|
Calories: 85 |
Strawberry Dessert
Ingredients:
|
6
Cups balsamic vinegar |
|
strawberries |
|
skim milk |
|
vanilla |
|
Splenda |
|
1 lemon |
Procedure:
-
Put balsamic vinegar into a saucepan and
simmer it until there's only about 3 cups left
-
take the tops off the strawberries and cut
them all in half
-
use a sharp knife to cut some strips of peel
off of the lemon.
-
when the vinegar is reduced to 3 cups put it
into a bowl along with the strawberries, lemon peel, and squeeze some lemon
juice on top of it all. toss it to coat the strawberries and put it in the
fridge
-
put the skim milk into the freezer for about
20 min or so and then really beat the hell out of it with a mixer, adding
Splenda and vanilla extract to taste.
-
when it's all done put the whip cream on top
of the marinated strawberries
Nutritional Facts:
|
Coming Soon! |
Strawberry Supremes
Ingredients:
|
1 c. Cheerio's, slightly crushed
|
|
1 package sugar-free sparkling strawberry
jell-o
(or regular sugar free strawberry, if sparkling is not available)
|
|
Strawberries |
|
Fat Free Cool Whip |
Procedure:
-
Begin to prepare Jell-O according to package
-
Spray non-stick cooking spray in a muffin
pan
-
Sprinkle Cheerio's into the bottom of muffin
pan, so that each bottom of the muffin space is covered
-
Pour Jell-O into the pan, filling six muffin
spaces
-
Allow 4 hours to firm
-
To serve, turn pan upside down so that the
individual Jell-O’s fall out
-
Top each with two or three strawberries and
2 T. Cool Whip
Nutritional Facts:
|
Serves: 6 |
|
Calories: 45 per serving |
Sugar and Spice Popcorn
Ingredients:
|
Non-stick spray coating |
|
6 cups air popped
popcorn |
|
2 tablespoons sugar |
|
2 teaspoons water |
|
1/4 teaspoon ground cinnamon |
|
1/8 teaspoon ground nutmeg |
|
1/8 teaspoon ground ginger |
Procedure:
-
Spray a 13x9x2 inch baking pan with
non-stick coating. Place popcorn in the pan.
-
In a small mixing bowl stir together sugar,
water, cinnamon, nutmeg, and ginger.
-
Drizzle the spice mixture over the popcorn
in baking pan. Toss popcorn until coated. Bake in a 350 degree over for 15
minutes, stirring once or twice.
-
Transfer the hot popcorn from baking pan to
a large piece of foil. Cool popcorn completely. Store leftovers in a tightly
covered container.
Nutritional Facts:
|
Serving Size: 3/4 cup |
|
Calories: 64 |
Sweet Tofu Pudding
Ingredients:
|
1/4 package of mori-n-lite tofu (30 cal) |
|
1-2 packs no-cal sweetener
|
|
cinnamon, nutmeg, ginger to taste
|
Procedure:
-
chop up the tofu.
-
Put it in a mug.
-
Add the sweetener and spices.
-
Microwave until hot.
Nutritional Facts:
|
Serves: 1 |
|
Calories: approx. 34 |
Tara's Fruit Kabobs
Ingredients:
|
Fresh Fruit, cut to bite size pieces |
|
Fat
Free yogurt |
|
lemon/lime juice |
|
Artificial sweetener |
Procedure:
-
Put
fresh fruit on skewers.
-
Mix
yogurt, lemon/lime juice, and sweetener to taste.
-
Dip
fruit in yogurt dip and enjoy!
Nutritional Facts:
|
Coming soon! |
Tara's Light Hot Chocolate
Ingredients:
|
3/4
Cup Cocoa |
|
Artificial sweetener equal to 1&1/2 cup of sugar |
|
1/2
tsp salt |
|
1
qt. instant dry milk |
Procedure:
- Mix ingredients well and store
in an airtight container in a moderately cool place.
- Use 2 Tbsp mix plus 6 oz
boiling water per serving of cocoa.
Nutritional Facts:
| Coming Soon! |
Ultimate
Charest
Ingredients:
|
4
chopped apples (peeled and cored) |
|
2
tsp cinnamon |
|
2-3
drops of almond extract |
|
a
few drops of kosher wine |
Procedure:
-
Mix
together and refrigerate covered overnight to combine flavors. (Adjust
spices to taste.)
Nutritional Facts:
|
Coming Soon! |
|