Desserts

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Dark Sweet Cherry Crisp


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 30
  • Cook Time: 30
  • Total Time: 1 hour
  • Yield: 12 1x

Description

The crumbly, toasted oats over the warm dark sweet cherries and served with a scoop of ice cream or a dollop of whipped cream makes a wonderful dessert.  The cherries are rich in fiber, vitamin C, potassium, antioxidants, and cancer fighting and anit-inflammatory properties.  This crisp can be prepared the day before and warmed before serving.


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Ingredients

Filling:

  • 7 cups pitted, frozen dark sweet cherries
  • ½ cup brown sugar
  • ¼ cup sugar
  • 4 Tbsp. all-purpose flour
  • 1 Tbsp. vanilla
  • 1 tsp. cinnamon

Topping:

  • 1 cup raw oats
  • ½ cup all-purpose flour
  • ¼ cup brown sugar, firmly packed
  • 1 tsp. cinnamon
  • ¼ cup pecans, chopped
  • ½ cup butter

Instructions

  1. Preheat oven to 375 degrees.
  2. In a large mixing bowl, mix cherries with sugar flour vanilla and cinnamon.
  3. Place mixture in a 9 inch X 13 inch baking dish sprayed with cooking spray.
  4. In a bowl, combine oatmeal, flour brown sugar, cinnamon, pecans, and butter.
  5. Stir with a fork or mix with hand until mixture is crumbly.
  6. Sprinkle over cherry mixture.
  7. Bake 30 minutes or until the crumble is lightly brown.
  8. Serve warm with low fat frozen vanilla yogurt, light ice cram or light whipped topping. Bon Appétit!                               

Notes

Serving size:  ¾ cup

Calories:  300

Fat: 18 g

Carbohydrate:  43 g

Protein:  2 g

Dietary Equivalents:  1 starch, 1 fruit, 2 fats

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Strawberry Shortcake


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD adapted from Taste of Home: https://www.tasteofhome.com/recipes/strawberry-shortcake/
  • Yield: 9 1x

Description

Strawberry shortcake is a simple and light summer dessert that is the perfect ending to any meal.


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Ingredients

  • 2/3 cup sugar
  • 1/4 cup shortening
  • 1 large egg, room temperature
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • 11/2 cups all-purpose flour
  • 2 teaspoons baking powder
  • 1/2 cup low-fat milk
  • 1 cup heavy whipping cream, whipped
  • 1 1/2 quarts fresh or frozen strawberries, sliced

Instructions

  1. In a bowl, cream sugar and shortening. Add egg and vanilla; beat well. Combine dry ingredients and add alternately with milk to the creamed mixture.
  2. Spread in a greased 9-in. square baking pan. Bake at 350° for 20-25 minutes. Cool on wire rack.
  3. Cut into nine servings. Split each serving horizontally and fill with whipped cream and strawberries. Replace top of cake; garnish with a dollop of whipped cream and more berries.
  4. Serve immediately and enjoy!

Notes

Serving size:  1/9 cake

Calories per serving: 224

Fat:  6g

Carbohydrate:  39g

Protein:  4g

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Lemon-Swirled Cheesecake


  • Author: Cooking Light May 2000
  • Prep Time: 60
  • Cook Time: 75
  • Total Time: 2 hours 15 minutes
  • Yield: 16 slices 1x

Description

A low-fat, refreshing dessert perfect for any occasion. And half the calories of regular cheesecake! For herb lovers, try adding 1 tablespoon of finely chopped fresh rosemary to the crust.


Scale

Ingredients

Lemon Curd

  • ¾ cup sugar
  • 1 tablespoon grated lemon rind
  • 2 large eggs
  • 2/3 cup fresh lemon juice (3 large lemons)
  • 2 tablespoons butter

Crust

  • 2/3 cup of all-purpose flour
  • 2 tablespoons sugar
  • 2 tablespoons chilled butter or stick margarine, cut into small pieces
  • 1 tablespoon ice water
  • Cooking spray

Filling

  • 3 (8 ounce) blocks fat-free cream cheese, softened
  • 2 (8 ounce) blocks 1/3-less-fat cream cheese, softened
  • 1 ¾ cups sugar or 1 1/2 cups lemon honey
  • 3 tablespoons all-purpose flour
  • 2 ½ teaspoons grated lemon rind
  • 2 tablespoons vanilla extract
  • ¼ teaspoon salt
  • 5 large eggs
  • 1 cup lemon curd dip (see recipe)

Instructions

Lemon Curd

  1. Combine 1st 3 ingredients in sauce pan over medium heat, stirring with a whisk.
  2. Cook until sugar dissolves and mixture is light in color (3 minutes).
  3. Stir in Lemon juice and butter. Cook 5 minutes or until mixture thinly coats back of spoon (stirring constantly with whisk).
  4. Cool, cover and chill.

Crust and Filling

  1. Preheat oven to 400*.
  2. To prepare the crust, lightly spoon flour into a dry measuring cup, and level with a knife. Place 2/3 cup flour and 2 tablespoons sugar and butter in a food processor; pulse 6 times or until mixture resembles coarse meal. With processor on, slowly pour ice water through food chute, processing just until blended (do not allow dough to form a ball). Firmly press mixture into bottom of a 9-inch spring form pan coated with cooking spray. Bake at 400* for 10 minutes; cool on a wire rack.
  3. Reduce oven temperature to 325*.
  4. To prepare the filling, beat cheeses at high speed of a mixer until smooth.
  5. Add 1 ¾ cup sugar or 1 1/2 cup honey and the next 4 ingredients (1 ¾ cup sugar through salt); beat well. Add eggs, 1 at a time, beating well after each addition.
  6. Pour the cheese mixture into prepared pan.
  7. Spoon mounds of lemon curd over filling, and whirl together using the tip of a knife.
  8. Bake at 325* for 1 hour and 15 minutes or until cheesecake is almost set.
  9. Remove cheesecake from oven, and cool to room temperature.
  10. Cover and chill for at least 8 hours.

Notes

  • Serving size:  1/16
  • Calories per serving: 310

 

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APPLE-BLUEBERRY CRISP


  • Prep Time: 30
  • Cook Time: 30
  • Total Time: 60
  • Yield: 9 1x

Description

The crumbly, toasted oats over the warm apples and blueberries and served with a scoop of vanilla ice cream makes a wonderful dessert. The apples, blueberries and cinnamon contain cancer fighting and anti-inflammatory properties. This crisp can be prepared the day before and warmed before serving.


Scale

Ingredients

Filling

  • 5 baking apples, peeled and sliced
  • 2 cups fresh or frozen blueberries
  • 1 ½ tsp. cinnamon
  • 1 Tbsp. lemon juice
  • ¼ tsp. ground cloves
  • ½ cup sugar

Topping

  • 1 cup raw oatmeal
  • ½ cup all-purpose flour
  • ¼ cup brown sugar, firmly packed
  • 1 tsp. cinnamon
  • ½ cup margarine

Instructions

  1. In a large mixing bowl, mix apples and blueberries with granulated sugar, flour, spices and lemon juice.
  2. Place in a 9 inch square baking dish sprayed with cooking spray.
  3. In a bowl combine oatmeal, flour, brown sugar, spices and margarine.
  4. Stir with a fork or mix with hand until mixture is crumbly.
  5. Sprinkle over apple-blueberry mixture.
  6. Bake 30 minutes at 375 degrees.
  7. Serve warm with low fat frozen vanilla yogurt, light ice cream, or light whipped topping.

Notes

Serving size:  3/4 cup

Calories per serving: 150

Fat:  3g

Carbohydrates: 15g

Equivalents:  1 starch and 1 fruit

 

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Tiramisu


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Prep Time: 60
  • Total Time: 60
  • Yield: 12 1x

Description

Tiramisu is a classic Italian dessert with Ladyfingers soaked in espresso, covered with creamy mascarpone, and sprinkled with cocoa powder and shaved dark chocolate.


Scale

Ingredients

  • 16 oz. (250 g) Ladyfingers
  • 2 cups (500 g) Mascarpone cheese
  • 5 eggs
  • 6 Tbsp. sugar
  • 5 cups of coffee
  • 2 Tbsp. milk
  • Cocoa powder
  • Dark chocolate
  • Cinnamon
  • Pinch of salt

Instructions

  1. Make the coffee and leave it to cool in a large bowl.
  2. Dissolve 1 Tbsp. sugar in the coffee and add two Tbsp. milk.
  3. Separate the egg yolks from the whites in two separate bowls.
  4. Whip the yolks with 5 Tbsp. sugar with a an electric whisk to make a very frothy, pale mixture.
  5.  Add the mascarpone to the egg yolks and sugar mixture, mixing thoroughly with the whisk.
  6. Separately whisk the egg whites with a pinch of salt until stiff.
  7. Add the egg whites to the mascarpone cream, stirring from the bottom upward so that they do not lose their stiffness.
  8. Soak the ladyfingers in the coffee and arrange them on the bottom of a 9×11 Pyrex or in individual dessert glasses.
  9. Make up the tiramisu by alternating layers of the cream with layers of coffee-soaked ladyfingers.
  10. Decorate with cocoa powder, cinnamon, and dark chocolate flakes.

Notes

  • Serving size: 2″x2″
  • Calories per serving: 410

 

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Tres Leches


  • Author: Alicia Calvo, MPH, RDN, CDCES, CEDRD
  • Yield: 16 1x

Description

Tres Leches cake is a traditional Spanish cake soaked in three kinds of milk: evaporated milk, sweetened condensed milk, and heavy cream. Here is a low fat version that tastes just as creamy.


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Ingredients

  • 1 ½ cup all purpose flour
  • 1 tsp. baking powder
  • ¼ cup unsalted butter
  • 1 cup sugar
  • 5 eggs
  • 1 tsp. vanilla extract
  • 2 cups 1% milk
  • 1 (14oz) can sweetened condensed milk
  • 1 (14oz) can low fat 2% evaporated milk
  • 1 ½ cup Cool Whip Lite

Instructions

  1. Preheat oven to 350 degrees.
  2. Grease and flour one 9 x 13 inch baking pan.
  3. Sift flour and baking powder together and set aside
  4. Cream butter and sugar together until fluffy. Add eggs and vanilla extract, beat well.
  5.  Add flour mixture to the butter mixture 2 tbsp at a time, mix until blended. Pour batter into prepared pan.
  6. Bake at 350 degrees for 30 minutes. Pierce cake several times with a fork.
  7. Combine milks together and pour over the top of the cooled cake.
  8. Spread Cool Whip Lite over the top of cake.
  9. Keep refrigerated until serving.

Notes

Serving size: 1/16

Calories per serving: 247

Fat:  5g

Carbohydrate: 41g

Protein: 8g

Equivalents: 1 Starch, 1 Milk, and 1 Fat

 

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Baked “Apple” Pie


  • Author: Alicia Calvo, MPH, RD, CDCES, CEDRD adapted from Diabetic Living, fall 2016
  • Prep Time: 45
  • Cook Time: 25
  • Total Time: 70
  • Yield: 6 1x

Description

The fall season brings apples upon us. Here is a twist on apple pie! This baked “apple” pie offers both protective phytochemicals and the benefits of fiber without the high calorie content of original apple pie. It can be a simple dessert after a family meal or for your next dinner party.


Scale

Ingredients

  • 6 baking apples (Rome, Honey crisp, Envy, Macintosh)
  • 1/8 cup cinnamon
  • 1 Tbsp. corn starch
  • 1 rolled refrigerated unbaked pie crust (1/2 of 15 oz. pkg.)
  • 1 egg, lightly beaten
  • 1 tsp. coarse sugar, (optional)

Instructions

  1. Preheat oven to 400 degrees F. Cut top third off all 6 apples. Set aside tops.
  2. Use a melon baller to scoop the flesh of each apple, leaving 1/8-inch thick shell. Reserve shell, remove, and discard seeds and core.
  3. Add flesh to a saucepan and combine 3 Tbsp. water, corn starch, and cinnamon. Cook and stir over medium until apples are softened and liquid thickens, about 5 minutes. Return filling to apple shells.
  4. Roll dough into a large circle. Cut ¼ inch wide X 3 ½ inch long strips. Weave a lattice crust on top each apple or get creative and design your own crust. Discard trimmings.Brush egg over dough and sprinkle with coarse sugar. Line a 13 X 9 baking pan with foil; coat with nonstick cooking spray. Place apples and apple tops on prepared baking sheet.
  5. Bake 25 minutes or until apples are soft, filling is bubbly, and crust is golden.
  6. Can serve with 2 Tbsp. cool whip or vanilla light ice cream.

Notes

Serving size:  1 apple

Calories per serving: 185

Fat:  5g

Carbohydrate: 32g

Protein: 2g

Equivalents: 1 Fruit, 1 Starch, and 1 Fat

 

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Lemon Scones


  • Author: Angelstar Allrcipes.com
  • Prep Time: 25
  • Cook Time: 15
  • Total Time: 55
  • Yield: 16 1x

Description

Delicious soft scones that melt in your mouth. Perfect for a Sunday Brunch or a dessert.


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Ingredients

  • 3 cups all-purpose flour
  • 1/3 cup white sugar
  • 1 1/2 teaspoons baking powder
  • 1 1/2 teaspoons baking soda
  • 1/3 teaspoon salt
  • 3/4 cup cold butter, cut into pieces
  • 9 tablespoons milk
  • 3 tablespoons lemon juice
  • 2 1/2 teaspoons lemon zest
  • 1 1/2 teaspoons vinegar
  • 2 cups confectioners’ sugar
  • 1/3 cup butter, melted
  • 2 1/2 tablespoons lemon juice
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons water, or as needed

Instructions

  1. 1.Preheat oven to 350 degrees F (175 degrees C).
  2. 2.Mix flour, white sugar, baking powder, baking soda, and salt in a bowl. Cut in cold butter with a pastry blender until mixture resembles coarse crumbs. Whisk milk, 3 tablespoons lemon juice, lemon zest, and vinegar in a small bowl and stir into flour mixture until moistened; turn out onto a lightly floured surface.
  3. 3.Knead dough briefly for 5 or 6 turns. Pat or roll dough out into 3/4 inch-thick round. Cut with open end of a 1 1/2 inch diameter glass into 16 circles and arrange on a baking sheet leaving 1 inch between each round scone.
  4. 4.Bake in preheated oven until bottom edges are lightly tan, 11 to 14 minutes. Allow scones to cool for 15 minutes.
  5. 5.While scones are cooling, stir confectioners’ sugar, melted butter, 2 1/2 tablespoon lemon juice, and vanilla extract in a bowl until smooth. Stir water into sugar mixture, 1 tablespoon at a time, until mixture is easily drizzled.
  6. 6.Drizzle glaze over warm scones.

Notes

Serving size: 1 scone

Calories per scone: 278

Fat:  12g

Carbohydrates: 38g

Protein: 3g

Equivalents: 2.5 starches and 2 fats

 

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VERY BERRY CRISP


  • Prep Time: 15
  • Cook Time: 30
  • Total Time: 45
  • Yield: 8 1x

Description

Turn summer fruit into luscious desert, high in vitamins A and C. Berries have the highest concentration of bioflavonoid of all fruits. Serve warm with light whip topping or light vanilla ice cream for a special treat.


Scale

Ingredients

  • 5 cups of mixed berries: blueberries, blackberries, raspberries, and strawberries (drained and hulled)
  • 1 Tbsp. Lemon juice
  • 1 Tbsp. Corn starch
  • 1/3 cup sugar
  • 2 Tbsp. Cassis (blackberry liquor), optional

Topping

  • 1 cup raw oatmeal
  • 1/4 cup flour
  • 1/4 cup brown sugar, packed
  • 1/2 tsp. cinnamon
  • 3 Tbsp. light margarine
  • 1/4 cup chopped walnuts or almonds

Instructions

  1. In a large bowl, toss berries with lemon juice, corn starch, sugar, and liquor.
  2. Pour into baking dish sprayed with Pam.
  3. In food processor (or bowl) combine all topping ingredients except oatmeal. Mix well. Add oatmeal. Mix in lightly.
  4. Sprinkle over berry mixture.
  5. Bake 30 minutes at 350 degrees.

Notes

Serving size:  3/4 cup

Calories per serving: 150

Fat: 3g

Carbohydrates: 30g

Protein: 3g

Equivalents: 1 Starch and 1 Fruit

 

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APPLE TART


  • Yield: 8 1x

Description

A light version of apple pie – Quick and impressive!


Scale

Ingredients

  • 1 frozen puff pastry sheet – unthawed (Sara Lee)
  • 4 large apples, peeled and sliced (pippin, granny smith or Rome)
  • 1 Tbsp. lemon juice
  • ¼ cup sugar
  • 1 Tbsp. flour and 2 tsp. powdered sugar mixed together
  • 1 Tbsp. light butter
  • 1 Tbsp. apple brandy (Applejack or Calvados)

Instructions

  1. Form puff pastry sheet into circle on a foil lined cookie sheet or a pizza stone. Crimp edge to form round edge. Sprinkle inside of pastry shell with the flour and powdered sugar mixture. Set aside.
  2. Place apples in baking dish. Add 2 Tbsp. sugar. Cover. Microwave for 6 minutes.
  3. Drain apples of any juice. Spread evenly on tart shell.
  4. Sprinkle with 2 Tbsp. of sugar. Dot with butter. Sprinkle with brandy.
  5. Bake at 375 degrees for 45 minutes until shell is golden brown.
  6. Sift with 1 Tbsp. confectioner sugar just before serving.
  7. Serve with fat free Cool Whip if desired.

Notes

  • Total Calories: 135
  • Carbohydrates: 32 g
  • Protein: 2.5 g
  • Fat: 2 g

Equivalents:  1 Starch and 1 Fruit