Recipes – Sweet

Ingredients

• 1 large container egg beaters (8 servings)
• 1 cup pure pumpkin puree (not pie filling!)
• 1/2 cup fine ground unprocessed wheat bran (or 1/3 cup whole wheat flour)
• Pinch of salt, 2 Splenda, vanilla extract (optional)
• Pam spray (yes, the 100% fat can of oil)

Directions

• Heat a crepe pan (or other non stick pan). Spray with Pam. Wipe down, and allow to get very hot.
• Beat all ingredients together.
• Pour half the mixture into pan. When bubbles form on top and it starts to look semi cooked, flip to other side.
• Repeat with remaining half of batter.

Serve with low cal syrup and Smart Balance light butter

Nutrition info per serving

1 pancake (made with bran, without the syrup) yields 130 calories, 2 grams fat, 19 grams carbs (7 grams fiber), 16 grams protein.

Note: pancakes made with WW flour will be approx 25 cals higher (6 grams extra carbs)

Ingredients

• 1 "Honey Maid" Honey Grahams, crushed (about 3 Tbsp.)
  (alternatively you can use 3 tbsp crushed fiber one cereal
• 2/3 cup boiling water
• 1 pkg. (4-serving size) JELL-O Brand lemonFlavor Sugar Free Low Calorie Gelatin
• 1 cup non fat Cottage Cheese
• 1 tub (8 oz.) Fat Free Cream Cheese
• Fat free Reddi-Wip (for decorating – strawberry halves and/or raspberries).

Directions

• Sprinkle crumbs onto bottom of 8- or 9-inch springform pan or 9-inch pie plate
• Stir boiling water into gelatin in large bowl at least 2 min. until gelatin is completely dissolved. Cool 5 min. Pour into blender container. Add cheeses; cover. Blend on medium speed until well blended, stopping occasionally to scrape down side of blender container;
• Pour into prepared pan; smooth top with spatula. Refrigerate 4 hours or until set.
• Remove side of pan just before serving. Decorate. Store leftover cheesecake in refrigerator.

Ingredients

• 8 reduced fat Nilla wafers, coarsely broken
• 1 (caffeine free – optional) espresso coffee
• 2 0 % Greek yogurt (0r 10 oz non fat plain or vanilla yogurt)
• ½ box sugar free/ fat free white chocolate jell-o pudding mix (or vanilla flavor)
• Splenda (2-4  packs)
• Non fat Reddi-wip
• 1 tsp unsweetened cocoa powder

Directions

• In a small bowl, combine Nilla wafers and espresso - and allow to soak (use just enough espresso for wafers to be soaked but not dripping).
• Meanwhile, mix 0 % Greek yogurt (or yogurts) with Jell-o pudding mix and Splenda
• In two clear wine glasses, arrange half of Nilla wafer mixture (split between the glasses) and layer with half of white chocolate mousse mixture. Repeat with remaining half of each.
• Refrigerate for 30 mins (or more).
• Top each glass with a squirt of Reddi-wip and sprinkle lightly with cocoa before serving. 

Makes 2 servings

Ingredients

• 1 box of organic brownie mix (any brand)
• 16 oz can of 100% pumpkin puree (not pie filling)
• 1 cup vanilla non fat yogurt or 1 small carton egg substitute

Directions

• Combine brownie mix, pumpkin and yogurt/egg until well blended.
• Record in writing you that you won’t polish off the entire pan in one sitting.
• Bake according to the directions on the box.
• Allow to cool, cut into 16 squares and serve with chocolate Redi-whipped cream, and a cup of sugar free hot cocoa. Congratulations, you just ate a vegetable!

Yield: 2 servings

Ingredients:

• 2 TB sugar-free raspberry preserves
• 2 oz. low-fat cream cheese, softened
• 1/4 cup non-fat cottage(or ricotta or farmer) cheese, blended
• 1/4 cup non-fat sour cream
• Finely-grated peel and juice of 1/2 lemon
• 1 egg (or egg beaters equivalent)
• 3 TB Equal or Xylitol

Directions:

• Preheat oven to 350F. Spread 1 TB of preserves in each bottom of 2 ramekin dishes. Place dishes in roasting pan. Set aside.
• Beat cream cheese, cottage cheese, sour cream, lemon peel and juice, egg and Sugar substitute in a medium sized bowl until smooth. Pour mixture into ramekin dishes. Add enough boiling water to roasting pan to reach halfway up the side of dishes.
• Bake for 35 minutes, or until just set. Remove from roasting pan and cool completely. To serve, run a knife around the edge of cheesecakes and turn out in individual serving dishes. .

Nutrition Facts:

Calories: 234
Fat: 0.5g
% fat calories: 8%
Cholesterol: 8mg
Carbohydrate: 50g
Protein: 7g

Ingredients:

• 3/4 cup lowfat buttermilk
• 1 cup non-fat vanilla yogurt
• 2 1/2 cups (750g) diced fresh mango, frozen
• 1 Tbsp fresh lime juice
• 1/2 tsp ground ginger
• 1 tsp grated and chopped fresh ginger (you can skip this if necessary)
• 3–5 ice cubes (depending on the power of your blender, you might want to pre-crush these (in a Ziploc bag, with the back of a saucepan)

Directions:

Combine the buttermilk and yogurt in the blender. Add the mango, lime juice, fresh ginger and ground ginger. With the blender running, add the ice cubes one at a time until the desired consistency is reached.

Nutrition Facts:

Calories: 234
Fat: 0.5g
% fat calories: 8%
Cholesterol: 8mg
Carbohydrate: 50g
Protein: 7g

Ingredients:

• 1 8 oz. carton egg substitute plus 2 egg whites
• 2 packets sweetener (optional)
• 1⁄4 cup nonfat cream cheese
• 2 tbsp no-sugar added strawberry jelly

Directions:

• Beat egg whites until stiff, fold in egg beaters.
• Pour into heated non stick pan (spray with Pam spray). Allow to cook before pulling back sides. When firm, flip and start cooking other side. When done, spread fat free cream cheese and jelly, fold over.
• Serve with a sliced banana or fresh strawberries.

Ingredients:

• 2 tablespoons canola oil
• 1⁄2 cup apple sauce
• 1 (8 ounce) package lowfat cream cheese, softened
• 1/2 cup sugar / 1/2 cup sugar substitute (note – you can double the amount of sugar and not use substitute if preferred)
• 1 4oz carton egg replacement (or 4 egg whites)
• 2 large bananas mashed (very ripe is best)
• 1 teaspoon vanilla extract
• 2 1/4 cups 100% whole wheat flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 2 teaspoons ground cinnamon or nutmeg (optional)
• 1⁄4 cup crushed walnuts (optional)

Directions:

• Mix the oil, apple sauce and cream cheese together in a blender. Gradually add the sugar & sugar substitute, and continue beating until light and fluffy. Add eggs and bananas and vanilla. Transfer to a bowl. Add flour, baking powder, and soda;& cinnamon, then mix until batter is just moist. Sprinkle walnuts on top (if using).
• Pour batter into loaf pans. Bake at 350 degrees F (175 degrees C) for 45 minutes, or until an inserted finger comes out clean — just kidding, use a knife.

Ingredients:

• 1 16 oz container nonfat or lowfat ricotta or cottage cheese
• 1/4cup natural peanut or almond butter
• Sweetener (to taste)

Directions:

• Microwave peanut butter till runny (15 seconds). Mix into ricotta or cottage cheese, and add sweetener. Divide into 2-4 ramekin cups. Refrigerate.
• Lick the bowl

Ingredients:

• Pam butter spray
• 1 apple, cored and chopped (optional) or 1 banana (also optional)
• 8oz carton egg substitute plus 3 egg whites
• 1 cup whole wheat flour or 1 ¼ cup oatmeal
• 1 cup skim milk
• 1 tsp baking powder
• Cinnamon (optional)
• 1⁄4 cup spoonable sugar substitute.

Directions:

• Preheat oven to 450 degrees F (230 degrees C). In a small non-stick pan, heat Pam spray and sauté apples (or bananas). Cook, stirring occasionally, until they begin to soften.
• While apples (bananas) are cooking, place eggs, flour (oats) and milk in a blender and puree until smooth. Pour batter over apples or banana in pan. Don't stir! Allow to cook a few minutes. Occasionally pull bake edges like an omelet. When underside is cooked, carefully flip over (this is why a small pan is best!) and cook other side (just reduce heat and let sit 4-5 mins…).
• Serve with sugar free maple syrup. This is a perfectly rounded meal in itself (protein and complex carbs, and lots of fiber).

Ingredients:

• 1 cup whole wheat flour
• 3 egg whites
• 3⁄4 cup sugar (or 1/3 cup sugar, 1/3 cup sugar substitute)
• 1⁄2 cup nonfat vanilla yogurt
• 1 1⁄2 cups finely shredded carrots (I've used canned, and the cake had a very fudge-like consistency)
• 1⁄2 tsp each: cinnamon, nutmeg baking soda
• 1⁄4 tsp salt

Frosting:

• 6 oz nonfat or light cream cheese
• 2 cups powdered sugar
• 1⁄2 tsp vanilla
• 3 tsp light butter or coffee creamer (regular, amaretto or vanilla flavor)

Directions:

• Preheat oven 350 degrees. Spray a 9 inch round pan with non-stick spray
• Combine flour, nutmeg, baking soda and salt.
• In a separate bowl beat egg whites and fold in sugar, add yogurt, then flour mixture, then carrots, mixing well between each.
• Pour batter into pan, and bake for 30-35 minutes

While cake cools:

• Beat all ingredients for frosting (combine everything but sugar, then add sugar bit by bit)
• Refrigerate frosting for 1 hour (if you skip this step it'll be too soft)
• Ice cake – and refrigerate again for 1 hour before serving