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Peach Blintzes


1 cup skim milk 3/4 cup all-purpose flour 1/4 cup frozen cholesterol-free egg product, defrosted; or 1 egg beaten 2 teaspoons sugar substitute Dash salt


1 1/2 cups nonfat or low-fat cottage cheese, drained 1/4 cup finely chopped peeled fresh peach 2 tablespoons sugar substitute (splenda) 1 tablespoon orange marmalade 1/4 teaspoon vanilla


1/2 cup vanilla nonfat or low-fat yogurt 1 tablespoon honey 2 fresh peaches peeled, pitted, and thinly sliced 5.0 servings

1 Combine blintz ingredients in medium mixing bowl. Beat with whisk until batter is smooth. Spray 7-inch non-stick skillet with non-stick vegetable cooking spray. Heat skillet over medium-high heat. 2 Add 3 scant tablespoons batter to skillet, tilting skillet to coat bottom. Cook for 30 seconds to 1 minute, or until blintz is lightly browned on both sides, turning blintz over after half the time. Repeat with remaining batter, stacking blintzes between sheets of wax paper. (Spray skillet with nonstick vegetable cooking spray between blintzes.) Set aside. 3 Combine filling ingredients in small mixing bowl. Set aside. In small bowl, combine sauce ingredients. Set aside. Spoon 3 scant tablespoons filling down center of each blintz. Roll up. Place blintzes on serving plates. Arrange peach slices and spoon sauce evenly over blitzes. 4 Tip: Drained canned peaches in juice or frozen peaches can be substituted for fresh peaches

Nutrition Facts

Serving Size: 2 blintzes (220g) Servings: 5.0 Calories: 209.0 Calories from fat: 4.0 Amount/Serving %DV Amount/Serving %DV Total Fat 1g 1% Total Carbohydrate 38g 13% Saturated Fat 0g 0% Dietary Fiber 2g 6% Cholesterol 4mg 1% Sugars from skim milk only Sodium 309mg 13% Protein 14g Vitamin A 8% Vitamin C 6% Calcium 15% Iron 6%


Mom's Brownies

Servings: 20-Serving size: 1 piece-Preparation time: 20 minutes

3 tablespoons canola oil 1-1/2 cups all-purpose flour 1/2 cup unsweetened cocoa powder 1/2 cup high protein powder (no aspartame) 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon salt 6 large egg whites (egg substitute) 1/2 cup unsweetened applesauce 1/2 cup date sugar Splenda, 1-1/2 teaspoons vanilla extract 1/4 cup walnuts (optional)

Preheat oven to 350°. Grease an 8-inch square baking pan with 1/2 tablespoon of oil, set aside. In a medium bowl, combine flour, cocoa, protein, baking powder, baking soda, and salt. Mix well. In a large bowl, beat together egg whites, applesauce, sugar, remaining oil, and vanilla. Combine flour mixture with egg mixture until blended thoroughly (do not over mix). Add walnuts to batter, then pour into prepared pan. Bake until just set and a toothpick inserted in center comes out clean (about 20 minutes). Place pan on a wire rack and cool for 15 minutes. Cut brownies into squares and serve.

Calories: 95.6 cal Protein: 7.3 g Carbohydrates: 9.4 g Total Fat: 3.2 g Saturated Fat: 0.5 g Mono-Unsaturated: 1.6 g Poly-Unsaturated: 1.3 g Cholesterol: 7.8 mg Dietary Fiber: 0.4 g



Apples Cinnamon Artificial sweetener Non-sugar black cherry soda

Wash and core apples. Slit and peel 1/3 of the way down. Place apples in oven- proof dish and pour soda over them. Sprinkle with cinnamon and sweetener. Bake at 375 degrees until apples are tender.

You can substitute diet 7-up for the diet black cherry soda if you like. (carbonation cooks out)


Sugar Free Apple Pie

4-5 Red Delicious apples, peeled and sliced in thin wedges 1 cup equivalent of sweetener (I prefer Equal) 1/2 cup margarine or butter Unbaked crust for a double crust pie

Place the peeled, sliced apples in the crust until it's about 2/3 full. Sprinkle the sweetener over the apples after stirring 2 tablespoons of flour into the sweetener. Slice the margarine and dot over the pie. Put on the top crust then bake in a slow, 325 degree oven for 1 1/4 to 1 1/2 hours or until the crust is light brown. Enjoy.


Pie Crust

3 cups all purpose flour 1/2 teaspoon salt 1/2 cup Crisco 1/2 cup applesauce, 7 tablespoons ice water

Mix the flour, salt, and Crisco with a pastry blender, two knives, or in a food processor until well combined. Add half the water and mix before adding the remainder and mixing. Roll out on a floured surface. This makes three single crust pies or two double crust pies.

*I use hot tap water rather than ice water because the crust is more manageable and just as flaky.


Blackberry Cobbler


cobbler filling: ...

1/2 cup fruit-sweet boysenberry or blueberry syrup 3 Tablespoons cornstarch 3 Tablespoons water 3/4 teaspoon cinnamon 4 cups blackberries (or marionberries, boysenberries, blueberries)

cobbler dough:

1 cup unbleached flour 1 1/2 teaspoons baking powder 1/2 teaspoon salt 2 Tablespoons melted low fat margarine 2 Tablespoons apple juice concentrate 1/4 cup low fat fruit-sweet berry or cherry yogurt 1-2 packets Equal® ( NutraSweet® as sweet as 2 teaspoons sugar each) optional


Preheat oven to 400 degrees. Spray deep dish pie pan with nonstick spray. Stir cornstarch into water until dissolved. Mix in syrup and cinnamon, and let sit while you make the dough. Sift together flour, baking powder, and salt. In a separate bowl, combine margarine, juice concentrate, and yogurt. Pour this mixture over the sifted flour, and blend gently with a fork for 20 to 30 seconds. Then knead dough 20 to 30 more seconds. On floured surface, press dough into approximately 1/4 to 1/2 inch thickness, yet wide enough to cover blackberries in pan.

Fold rinsed, drained berries into syrup and cornstarch mixture. Pour berry filling into greased pan, and set cobbler dough into place over the top, making the dough surface as even as possible. Press dough against sides of pan, and cut a design in the dough for air vents. Turn oven down to 375 degrees, and bake for 20 to 25 minutes. The cobbler is done when the dough is light brown.

Since blackberries vary in sweetness, be prepared, after baking, to sprinkle up to 2 packets Equal® over the top.


Sugar-Free Cream Cheese Frosting


1 1/2 cups low fat light cream cheese 1 1/2 Tablespoons low fat margarine, softened 16 packets Splenda each packet equaling sweetness of 2 teaspoons sugar) 2 teaspoons vanilla 0-2 Tablespoons 1% milk to thin frosting


Beat together cream cheese and margarine. Then stir in splenda, and milk until powder is moistened. Beat until smooth and spread on Carrot Cake or other sweet treat, such as the Marmalade Oat Muffins. Frosts 2 9" round layers of cake or two dozen cupcakes.


Sugar-Free Pumpkin Cheesecake A.K.A. Ice-Creamy Pumpkin Squares


cookie crust ingredients:

1/4 cup pecan pieces 2 cups biscuit mix 2/3 cup pitted dates 2 egg whites (use egg beaters) 3 Tablespoons warm water 1 teaspoons vanilla 6 Tablespoons fat free butter 2 Tablespoons pecans (optional) pumpkin layer ingredients: 1 1/2 cups light cream cheese 1 cup solid pack pumpkin 3/8 teaspoon pumpkin pie spice 3/8 teaspoon cinnamon 12 packets Splenda 1/2 teaspoon vanilla 3 drops maple flavoring (if available) 1/2 cup fat free whipping cream



Preheat oven to 350 degrees.

Use a blender or food processor to chop pecan pieces until finely ground. Sift biscuit mix, and stir in the pecans. Set aside.

Use blender or food processor to purée dates, gradually adding egg whites and warm water. Beat several minutes until creamy. Melt butter, and then stir in date cream and vanilla. Fold liquid ingredients into biscuit mix. Stir only until blended.

Spread the moist dough to the edges of a 9" x 11" pan. The crust will be about 1/4 inch thick. Bake at 350 degrees for 7-10 minutes until slight touches of light brown can be seen. Set aside to cool.

pumpkin layer:

Purée in food processor or blender all ingredients except whipping cream. Meanwhile, beat whipping cream until stiff. Then fold whipped cream into the pumpkin purée. Spread this pumpkin mixture evenly across the cooled cookie crust, and sprinkle on top 2 Tablespoons finely chopped pecans.

Refrigerate until within 1 to 2 hours before serving. Then place the pan of pumpkin squares on an even surface in the freezer for 30 to 90 minutes until ready to serve. Makes 18 2" x 3" servings.


Sugar-Free Blueberry Yogurt Pie


your favorite 8-9" pie crust, baked and cooled

filling ingredients:

1 1/3 cups fruit-sweetened blueberry yogurt (2 6-ounce cartons) 2 Tablespoons fruit-sweetened blueberry syrup or jam 1-3 packets Equal® I like Splenda better (NutraSweet® as sweet as 2 teaspoons sugar each) - optional 1/4 cup fat free whipping cream 2 cups fresh, rinsed and drained blueberries


Blend blueberry syrup and Equal® into yogurt. Then beat the whipping cream until stiff. Fold whipped cream and then blueberries into yogurt. Spoon yogurt filling into pie crust. Place in freezer for 2 hours, and then keep chilled in refrigerator for 30 to 60 minutes before serving.


2/3 c. oatmeal 2 c. flour 1 tsp. lite salt 1/4 tsp. Soda 2 tsp. baking powder 1/3 c. corn oil 2/3 c. salt free peanut butter 1/4 c. Eggbeaters and 1 egg 3 tbsp. skim milk 4 tbsp. liquid sweetener 2 tbsp. sugar substitute splenda

Sift flour, salt, soda, and baking powder. Cream next 6 ingredients together add oatmeal, beat. Add flour mixture, stir until it forms a ball; roll into 1 inch balls. Place on ungreased cookie sheet. Press down with glass. Bake at 375 degrees for 10 minutes. Each cookie 35 calories.



1 14 1/2 oz. evaporated milk 3 tbsp. Cocoa 1/4 c. oleo Liquid Sweetner to equal 1/2 c. sugar 1/4 tsp. Salt 1 tsp. Vanilla 2 1/2 c. graham cracker crumbs 1/4 c. nuts (optional)

Combine milk and cocoa in saucepan. Beat well. Add oleo, sweetner, salt. Bring to boil. Remove from heat. Stir in remaining ingredients except 1/4 cup graham crackers. Cool about 15 minutes. Divide mixture into 32 balls. Roll in remaining cracker crumbs and chill.



8 oz. diet canned peaches, drained 2 c. water 1/2 tsp. cinnamon 1 tbsp. vanilla 1 pkg. Butter Buds 2 tbsp. cornstarch 2 tbsp. water 5 pkgs. Equal 6 pkgs. Splenda


2 c. flour 2/3 c. low fat margarine 4 tbsp. water

Place peaches, water, cinnamon and Butter Buds in saucepan. Bring mixture to a boil. Add cornstarch mixed with water and continue to cook until thickened. Add sugar substitutes last. Pour into a baking pan, place crust on top and bake at 350 to 375 degrees until brown, approximately 45 minutes.

*Low cholesterol, low saturated fat crust.


S'More Fudge Bars


Butter-flavored cooking spray 11 whole low-fat graham crackers (2 ½ x 5 inch rectangles), crumbled 1 bag (10.5 oz.) miniature marshmallows 3/2 C. sugar (sugar replacement)Splenda works really well here (granulated) 1/2 C. evaporated skim milk 2 T. vegetable oil spread (7g fat per tablespoon) 1 bag (12 oz.) reduced-fat unsweetened chocolate chips


Spray a 9 x 13 inch pan with butter-flavored cooking spray. Set aside. In a large mixing bowl, combine graham crackers and marshmallows. Set aside. In a large saucepan, combine sugar and evaporated skim milk. Heat over medium heat until boiling. Boil 3 minutes, stirring constantly. Stir in vegetable oil spread until melted. Stir in chocolate chips until melted. Using a spoon sprayed with butter-flavored cooking spray, stir chocolate mixture into graham cracker mixture until well blended. Press into prepared pan. Serve at room temperature or cold.

Nutrition information per serving: 157 calories, 32g carbohydrate, 2g protein, 4.3g fat, 3.6g saturated fat, 0mg cholesterol, 0.4g dietary fiber, 47mg sodium Yield: 24 servings


"A fruity and flavorful bar without the sugar. "


1/2 cup dates 1/2 cup prunes 1/2 cup chopped raisins 1 cup water 1/2 cup low fat margarine 2 eggs (egg beaters) 1 teaspoon vanilla extract 1/2 cup chopped nuts (optional) 1 cup all-purpose flour 1 teaspoon baking soda 1/4 teaspoon salt


1 Cut dates and prunes into small pieces. Boil dates, prunes, raisins, and water for 5 minutes. Add margarine. Mix and set aside to cool.

2 Preheat oven to 350 degrees F (180 degrees C).

3 Mix the eggs, vanilla and nuts. Add to the fruit mixture. Sift the flour, baking soda and salt and add to the fruit mixture. (If you want a spicy bar add 1/2 tsp. Cinnamon and 1/4 tsp. Nutmeg to the flour.)

4 Spread in 7 x 11 inch pan and bake for 25-30 minutes. Makes 20 bars


Applesauce Cocoa Cookies "Chocolate and moist, these are delicious. "


1/2 cup vegetable shortening 1 egg or egg substitute 1/3 cup unsweetened cocoa powder 1/2 teaspoon salt 1/4 cup water 1 teaspoon baking powder 1/3 cup sugar replacement (granulated)Splenda 2 cups cake flour 1/2 teaspoon ground cinnamon 1/2 teaspoon baking soda 1 cup unsweetened applesauce


1 Preheat oven to 375 degrees F (190 degrees C). Grease cookie sheets.

2 Cream together shortening and sugar replacement. Add egg and blend well.

3 Sift all dry ingredients together and add alternately with applesauce and water to creamed mixture. Be sure to add flour first and last.

4 Drop by teaspoonfuls onto greased cookie sheets. Bake at 375 degrees F for 12-15 minutes.


Peanut Butter 'n Banana Cookies

Traditional peanut butter cookies made moister and more flavourful with mashed banana - two favourite flavours for one great cookie.

1/2 cup (125 ml) peanut butter (at room temperature) 1/4 cup (50 ml) fat free margarine, softened 1/3 cup (75 ml ) mashed ripe banana 1 egg 1/2 tsp (2 ml) vanilla 1 cup (250 ml) all-purpose flour 1/2 cup (125 ml) Splenda Granular 1/2 tsp (2 ml) baking soda 1/2 tsp (2 ml) salt

1. Cream peanut butter, margarine, banana, egg and vanilla until light and fluffy. Mix remaining ingredients separately. Blend into peanut butter mixture until smooth. 2. Form into 1 inch balls. PLace on baking sheets. Flatten with fork to desired thickness. Bake at 350°F for 10 to 12 minutes or until golden brown on bottoms. Cool on rack.

Makes 3 dozen cookies.

4.3 g carbohydrate 1.5 g protein 3.1 g fat 50 calories (per cookie)



These cookies take advantage of applesauce's uncanny ability to fill in for butter or margarine in many baking recipes. In this case, the result is an excellent chewy, spicy cookie with almost no fat and relatively few calories. Makes about 36 cookies. Per cookie: .4 gram fat, 44 calories. One cookie once a week won't hurt you ;-)

1-1/2 cups flour 1-1/2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon cloves 1/2 teaspoon cinnamon 1/4 teaspoon salt 2 eggs, at room temperature 1/2 cup brown suga twin 1/2 cup raisins 1/4 cup unsweetened applesauce

Preheat oven to 375 degrees. Lightly grease cookie sheets, or line with parchment paper. Sift together flour, baking powder, baking soda, spices, and salt; set aside.

In a mixing bowl, beat eggs until thick and pale. Add brown sugar; mix well. Add applesauce; mix well.

Add flour mixture. With mixer on low speed, mix until flour is incorporated. Add raisins; mix until distributed through dough. Mix a few more strokes by hand. Drop dough onto prepared cookie sheets; bake 8 to 10 minutes.



There are probably as many variations on banana bread as there are bakers who love to make it. This recipe uses whole-wheat flour and honey, making it more nutritious than most quick breads. It's a heavy, moist, nutty-flavored loaf.

3 ripe bananas, mashed 3/4 cup honey (not for new post-ops) 1/4 cup unsweetened applesauce 1/2 teaspoon baking soda 1-1/2 cups whole wheat flour

Preheat oven to 350 degrees. Coat a bread pan with non-stick spray or line the bottom with parchment paper.

Mix all ingredients until well blended. Pour into pan and bake one hour, or until a tester inserted in the center comes out clean.


For those friends who can’t indulge in sugar free holiday treats, prepare these easy and satisfying shortbread cookies. These flaky, pastry-like morsels are lovely alone, but even better filled with flavored cream cheese or your favorite sugar free preserves. I'm going to decorate these with SF orange preserves and SF licorice and make little witches for Halloween..They’re sure to become a holiday favorite!

Sugar Free Shortbread Cookies

Ingredients: ½ cup nuts, sesame seeds or sunflower seed meats 1 cup all purpose flour ½ cup oat flour ½ pound (2 sticks) low fat cold butter, cut into ¼ inch chunks ½ teaspoon salt 2-3 tablespoons Sugar-Free Caramel Syrup Additional chopped nuts for garnish Whipped cream cheese (optional) Sugar free preserves (optional)

Directions: Preheat the oven to 350 degrees; In a food processor, grind up the seeds or nuts to a coarse powder, pulsing on and off to ensure that they don’t become over processed. Add the flours, butter and salt and pulse until evenly combined to a cornmeal-like consistency. Add 2 tablespoons of the syrup and mix with a fork just until the dough begins to hold together. Do not over mix. Roll the dough out to a thickness of about 1” and cut into small circles, diamonds, or stars. Place on an ungreased cookie sheet. Brush the cookie tops lightly with additional syrup and sprinkle with additional chopped nuts. Bake for 10-12 minutes, until crisp and just brown on the edges. Cool on a rack.

Tips: Serve plain or sandwich two cookies with a filling of sugar free preserves or whipped cream cheese mixed to taste with your favorite Sugar Free Flavored Syrup. Be creative let me know what you come up with.. Yield: Makes about 3 dozen cookies



1 small pkg Butterscotch or Sugar free Chocolate pudding (not instant) 1 cup Granulated Sugar substitute (splenda) 1/2 cup Brown Sugar twin 1/2 cup Evaporated Milk 1 tbsp low fat Butter or margarine 1/2 cup chopped pecans, or other nuts

Dissolve sugar and pudding in milk. Cook, stirring constantly, over low heat until soft ball forms when dropped in cold water, or until temperature reaches 234F. Add nuts and butter, and beat until cool, or until it begins to thicken. Pour into greased pan or drop by spoonfuls onto waxed paper. It will harden as it cools to room temperature.


Low Fat/Sugar Free Chocolate Fudge Brownies

All the chocolate goodness without all of the fat! or sugar.... Enjoy these warm.

INGREDIENTS: 3/4 cup unsweetened apple butter 1 cup slenda 1 cup brown sugar twin 2 tsp. pure vanilla extract 1 cup egg substitute 3/4 cup unsweetened cocoa powder 1 cup all-purpose flour (can use almond flour for less carbs) 1/2 tsp. baking powder nonfat cooking spray 1 small box sugar free chocolate Jell-O mix (follow water instructions) and add to batter mix below with 1/4 cup unsweetened applesauce)

PREPARATION: 1. Preheat oven to 350°F. 2. Lightly spray a 9x13 inch baking dish with nonfat cooking spray. 3. In a large bowl, combine apple butter, sugar, brown sugar, vanilla and egg substitute and mix until well blended. 4. Stir in cocoa, flour and baking powder; mix until all ingredients are blended. (add in 1 small box sugar free chocolate Jell-O mix (follow water instructions) and add to batter mix below with 1/4 cup unsweetened applesauce) mix really well. 5. Spoon batter into prepared dish and bake 30-35 minutes. 6. Cool to room temperature; sprinkle with powder sugar, if desired.

Cook time: 25-35 minutes test with toothpick in center Serves: 16



2 cups fresh or drained canned pineapple chunks 1/2 cup mandarin oranges, drained 1/4 tea. vanilla extract 1 cup fat free sugar free yogurt 1 cup sugar free/fat free whipped topping

In a food processor or blender process pineapple, oranges, and vanilla until smooth. add yogurt, process briefly, just enough to mix. scrape down sides of bowl with a spatula. place in freezer for 30 bowl back on processor and pulse once to mix slightly; add whipped topping. pulse once or twice to incorporate. scrape the bowl sides again and pulse once or twice again. spoon evenly into 6 oz. custard bowls or fluted glasses. cover and freeze 1 to 2 hours or until firm.

Serves 4 per 3/4 cup serving: 94 calories 1.7 fat 1.1 cholesterol 70 sodium 19.4 carbs 1.2 fiber 4.7 protein 290 potassium


Grape-Nuts Yogurt Parfait

Layer 1 cup sliced strawberries, 1 container (8 oz) Breyers no sugar added Lowfat Vanilla or Fruited Yogurt and ½ cup Post Grape-Nuts Brand Cereal in 2 dessert glasses. Serve at once. Makes 2 servings.



Apples Cinnamon Artificial sweetener Non-sugar black cherry soda

Wash and core apples. Slit and peel 1/3 of the way down. Place apples in oven- proof dish and pour soda over them. Sprinkle with cinnamon and sweetener. Bake at 375 degrees until apples are tender.

You can substitute diet 7-up for the diet black cherry soda if you like. (carbonation cooks out)



Preparation Time: 20 Serving Size: 5 fluid oz. Serves: 6

Ingredients: 1 bag frozen strawberries unsweetened (20 oz.) 2-3 very ripe bananas, frozen* 6-8 tsp. SPLENDA® Granular or 3-4 SPLENDA Packets

Directions: 1. Remove strawberries and bananas from freezer and place in separate microwave safe containers. 2. Microwave each container for 60-90 seconds on high. Fruit should still be semi-frozen. 3. Peel bananas and chop each into 5 or 6 pieces. 4. Puree bananas, strawberries and SPLENDA in a food processor or blender until smooth. Do not over process, as the ice crystals may begin to melt. Serve immediately.

* Note: This is great to use for over-ripe bananas, just put them in your freezer until you are ready to use. Don^t be concerned about the frozen banana skin color, which is typically a brownish-black. The frozen banana fruit is perfect for this recipe and will keep inside the skin for months.

Nutrients Per Serving: Serving Size 152g Calories 90 Carbohydrates 22g Protein 1g Dietary Fiber 2g Total Fat 0g Saturated Fat 0g Cholesterol 0g Sodium 2mg


Strawberry Protein Smoothie:

1 carton (8 oz) plain nonfat yogurt 1/4 c. skim milk or 1% milk 1 t. SPLENDA or 3 packets 3 c. frozen strawberries 1 c. ice cubes 1 scoop vanilla protein powder

Combine yogurt, milk Equal in blender container. W/ blender running, add thru the top, berries, a few at a time (opening in lid). Blend til smooth, add ice cubes one at a time thru opening in lid. Blend til slushy. Pour in glasses.


Protein Fruit Smoothie Recipes:

1 scoop of your favorite protein powder 1/2 c. low fat plain or vanilla yogurt 2 strawberries or 1/4 banana 2 ice cubes (powdered milk can be used if desired)

Add a little water if powdered milk is used. It can be used in place of yogurt, also. Blend all ingredients in blender til ice is crushed. Drink!


Tropical Fruit Breeze Protein Shake:

Mix 1 serving strawberry protein powder. Then add 1/4 c. of frozen unsweetened peaches, 1/4 c. pineapple and 3 ice cubes. Blend at high speed for 45 seconds and serve. (make sure pineapple is drained).


Strawberry Banana Frost Protein Shake: Mix 1 serving of strawberry protein powder. Then add 1 ripe banana and 3 ice cubes. Blend for 45 seconds on high speed and serve.


Frozen Fruit Glace' Protein Shake: Mix 1 serving vanilla protein powder, using half water and half orange juice. Then add 1 banana and 4 frozen strawberries. Add 3 ice cubes. Blend for 45 seconds at high speed and serve.


Frozen Orange Creamsicle

Ingredients: 2 small boxes Sugar Free Orange Jell-O 2 pkts Splenda 1 Cup heavy cream 2 Cups boiling water 1 Cup crushed ice

Add 2 cups boiling water to Jell-O mix as per package directions and mix well till fully disolved. Add crushed ice to the mixture and stir to melt ice and cool mixture. Add sweetener and heavy cream. Mix well, pour into freezer bowl or individual cups and chill until firm. (These can also be poured into freezer-pop holders to make true creamsicle type treats!)

Makes 8 Servings. 1 carb per serving.


Sugar Free Chocolate Mousse To DIE For!!!

1 package (4-serving size) chocolate sugar-free instant pudding mix, 1 package (about 10 ounces) soft tofu, 1 heaping tablespoon unsweetened cocoa powder, 1/4 to 1/2 teaspoon instant coffee crystals (more if you like mocha), 8 to 12 ounces heavy whipping cream, chilled,

Using an electric mixer, beat first four ingredients until very smooth. In a separate bowl, whip the cream until just about stiff. Turn the mixer to the lowest setting, blend in the pudding/tofu mixture, and TURN OFF THE MIXER! If you overbeat, you'll get chocolate butter!

I like this with the smaller amount of cream, for a sturdier texture, but I know folks who like it with the larger amount, for a fluffier texture. Your choice! Try it with vanilla pudding and a half-teaspoon of extra vanilla, too!

Strawberry Cups

1 package (4-serving size) sugar-free lemon gelatin 1 cup boiling water, 10-12 ounces frozen unsweetened strawberries, partly thawed, 8 ounces heavy cream

Put gelatin and water in a blender, and whirl for 10-15 seconds to dissolve the gelatin. Add strawberries, and whirl again, just long enough to blend in the berries. Put the blender container in the refrigerator for 10 minutes -- just until the mixture is starting to thicken a bit. Add 3/4 cup heavy cream, and run blender just long enough to mix it all in -- about 10 to 15 seconds. Pour into 5 or 6 pretty little desert cups and chill. Whip the remaining 1/4 cup cream with vanilla, and a quarter packet of artificial sweetener if desired, to garnish.


No Sugar Chocolate Fudge

2 pkgs (8 oz each) low fat cream cheese softened 2 squares (1 oz each) unsweetened chocolate, melted and cooled 1/2 cup splenda 1 tsp vanilla 1/2 c. chopped pecans

Beat cream cheese, chocolate, sweetener and vanilla until smooth. Stir in pecans. Pour into an 8" square baking pan lined with foil. Cover and refrigerate overnight.


Low Fat Lemon Souffle Cheesecake

1 HONEY MAID (Nabisco) Graham Cracker, crushed 2/3 cup boiling water 1 pkg. (4-serving size) JELL-O Brand Lemon Flavor Sugar Free Low Calorie Gelatin 1 cup BREAKSTONE'S or KNUDSEN Lowfat Cottage Cheese 1 container (8 oz.) PHILADELPHIA FREE Fat Free Cream Cheese 2 cups thawed COOL WHIP FREE Fat Free Whipped Topping

Sprinkle 1/2 of the crumbs onto sides of 8- or 9-inch springform pan or 9-inch pie plate which has been sprayed with no stick cooking spray. Stir boiling water into gelatin in large bowl at least 2 minutes until completely dissolved. Pour into blender container. Add cheeses; cover. Blend on medium speed until smooth, scraping down sides occasionally. Pour into large bowl. Gently stir in whipped topping. Pour into prepared pan; smooth top. Sprinkle remaining crumbs around outside edge. Refrigerate 4 hours or until set. Remove side of pan just before serving. Store leftover cheesecake in refrigerator.

Nutrition Bonus: If you love lemon, you'll love this low fat low cholesterol cheesecake recipe. It's a good source of calcium too.

Nutrition (per serving) Calories 100, Total Fat 2 g, Saturated Fat 1.5 g, Cholesterol 10 mg, Sodium 300 mg, Total Carbohydrate 11 g, Dietary Fiber 0 g, Sugars 5 g, Protein 9 g

**Some of you may want a solid graham crust on the bottom if you do that be sure and adjust the nutritional values.



1/4 cups fresh or drained canned pineapple chunks 1/4 cup mandarin oranges, drained 1/8 tea. vanilla extract 1/4 cup fat free sugar free yogurt 1-scoop Pro Blend 55 Protein or your favorite ice & water to taste and consistency

In a food processor or blender process pineapple, oranges, and vanilla until smooth. Add yogurt, and protein, process briefly, just enough to mix. scrape down sides of bowl with a spatula then add ice and a little water and blend again..


Apple Orchard Dessert

This will take about 15 min to prepare..Then about about 5 1/2 hours set.

Ingredients: 1-1/2 cups boiling water 1 pkg. (8-serving size) or 2 pkg. (4-serving size each) JELL-O Brand Lemon Flavor Sugar Free Low Calorie Gelatin 2 cups cold apple juice 1 each small red and green apple, diced (peaches or grapes if you like)

Preparation: STIR boiling water into gelatin in large bowl at least 2 minutes until completely dissolved. Stir in cold apple juice. Refrigerate about 1-1/2 hours or until thickened (spoon drawn through and leaves a definite impression). Stir in apples. Pour into 2-quart serving bowl. Refrigerate 4 hours or until firm. Store leftover dessert in refrigerator.

Nutrition Bonus: Granny Smith, Ida Red or MacIntosh...pick your favorite red and green apples for this naturally fat free gelatin dessert. It's also low in sodium.

Calories 45 Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium 50 mg Total Carbohydrate 9 g Protein 1g


It's a cool 52 degrees in Oklahoma this morning! I'm soooo glad that fall weather is finally here! To celebrate, I've gathered up a few autumn recipes to share with you. This recipe is for Apple Crispies..I chose this recipe to share because when a whif of apples, brown sugar and cinnamon drifts from the kitchen, we all know that Autumn has arrived! I hope you enjoy it!!

Apple Crispies

Nonstick fat free vegetable spray 6 cups peeled, thinly sliced apples 1/2 cup brown sugar twin 1/4 cup low fat margarine 2 cups toasted rice cereal (such as Rice Krispies no sugar added kind) 1/4 teaspoon cinnamon

Preheat oven to 350 degrees F. Prepare a baking pan 8-by-8-by-2-inches with nonstick vegetable spray. Spread the apples evenly in the prepared pan. In a mixing bowl, combine the brown sugar and margarine with a pastry blender until crumbly. Using a wooden spoon, stir the cereal into the margarine mixture. Sprinkle the cereal topping over the apples. Bake for 20 minutes or until apples are tender and topping is lightly browned. Remove pan from the oven. Place on a wire rack to cool.

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