I hate dieting. I would guess you do too. Not only are we required to deprive ourselves of the foods we love, we are made to feel guilty which can actually lead to eating more of the foods we should not be eating. Here are some recipes I have discovered that may help you stay on track without having to make the ultimate sacrifice of no more desserts. These are healthy low-calorie deserts that you can eat on most any diet.
First up VANILLA CUSTARD. At only 20 calories per tablespoon,you can eat a small cup of this without the guilt and it is a delicious treat at the end of any meal.Steeping the vanilla bean in the milk helps mask the fact that a good portion of the fat has been omitted. This rich custard is a no-bake version I am sure you will enjoy.
You will need:
2 c ups low-fat milk 1/2 vanilla bean ( about 2 1/2 inches, sliced down the length to expose the seeds) 1/4 cup sugar 1 1/2 tablespoon cornstarch 1 large egg
Pour the milk into a small saucepan and add the vanilla bean. Heat over medium-low heat until small bubbles appear around the edges of the milk. Remove from the heat. Cover and let stand for 30 minutes.
Remove the vanilla bean from the milk, using the tip of a small spoon or butter knife,scrape the remaining seeds from the inside of the bean and stir into the milk. Discard the bean pod.
Stir the sugar and cornstarch in a clean saucepan to blend. Gradually add the milk and stir until the sugar and cornstarch are dissolved. Stir in the egg, and heat the mixture over medium heat until it reaches a boil and has thickened. As soon as the mixture reaches a boil remove from heat. Pour immediately into serving dishes or one large bowl. Cover with clear plastic wrap over the top. Allow the plastic to touch the top of the custard to prevent a skin from forming.Serve chilled.
Makes about 1 1/2 cups
20 calories / tablespoon, 1 G protein, 0.4 G fat, 3 G carbohydrates, 13 mg sodium, and 10 mg cholesterol.
Custards not your thing? How about some CHOCOLATE CAKE? Substituting cocoa powder for baking chocolate will save 10 grams of fat. For this Chocolate Hazelnut Cake with Raspberry Glaze you will need:
1 cup plus 12 whole hazelnuts 3/4 cup plus 1 tablespoon sugar Oil and flour for the pan (our you can use a baking spray) 2 large eggs 2 egg whites 3/4 cup mild flavored vegetable oil (a corn oil is good) 1/4 cup strong brewed espresso coffee, at room temperature 1 teaspoon vanilla extract 3/4 cup all-purpose flour 1/2 cop unsweetened cocoa powder 1 teaspoon baking powder Pinch of salt 1/4 cup seedless raspberry jam Whole raspberries for garnish (optional)
You can also substitute strawberry for the raspberry above
Preheat the oven to 350 degrees F. Spread the hazelnuts on a baking pan and heat until the skins are cracked and the nuts are toasted, about 13 minutes. Transfer to a wire mesh strainer and, protecting your hand with a pot-holder and holding the strainer over a bowl or the sink, rub the nuts briskly to remove the loose skins. Cool.
Set aside 12 hazelnuts; coarsely chop and reserve for the garnish. Finely chop the remaining hazelnuts in a food processor with 1 tablespoon of the sugar. Set aside.
Lightly oil and flour a 10 inch spring-form pan: Shake out the excess flour (or use a baker's spray).
Beat the whole eggs and egg whites in a large mixing bowl until frothy. Gradually beat in the remaining 3/4 cup of sugar. Continue beating until the mixture is pale yellow in color, about 5 minutes. At the lowest speed, beat in the oil in a slow, steady stream. Add the coffee and vanilla.
Stir the flour, cocoa, baking powder and salt together in a large bowl; stir in the finely chopped toasted hazelnut-sugar mixture. Add the egg mixture and gently fold until thoroughly blended. Pour into the prepared pan.
Bake until the edges pull away form the sides of the pan and the center is firm to the touch, about 35 minutes. Cool on a wire rack 30 minutes. In a small saucepan, stir the raspberry jam over low heat until melted and smooth. Spread in a smooth, even layer on top of the cake. Let stand until the cake is thoroughly cooled and the jam is set.
Loosen the sides of the cake with a small spatula. Remove the sides of the pan. Slide the cake onto a serving platter. Decorate the top with a border of the reserved chopped hazelnuts and evenly spaced whole raspberries, if desired. Serve in thin wedges.
The deep chocolate flavor of this cake disguises the low 281 calories per serving.
5 G protein, 21 G fat, 23 G carbohydrates, 73 mg sodium, 36 mg cholesterol.
CHEESECAKE! Yes, who doesn't crave cheesecake when dieting. Here is a cheesecake you will love.
Orange Cheesecake and Strawberries is only 137 calories per serving. Yes, you can! To make this cheesecake you will need:
The Crust
1 cup finely crushed vanilla wafers 1/2 teaspoon ground cinnamon 1 tablespoon egg white vegetable-oil cooking spray
The Cheesecake
1 container (16 ounces) low-fat cottage cheese 1 package (8 ounces) light cream cheese at room temperature 1/3 cup sugar 1 tablespoon all-purpose flour 2 tablespoons orange juice 1 1/2 teaspoons grated orange zest 1 teaspoon vanilla extract 1 large navel orange, sectioned, membranes removed 1 pint ripe strawberries, thinly sliced
Preheat over to 350 degrees F. Combine the vanilla wafers and cinnamon in a bowl. In a separate bowl whisk the egg white until foamy and blend it into the crumbs with a fork.
Spray a 9 inch spring-form pan with the vegetable-oil cooking spray. Press the crumbs in an even layer in the bottom of the prepared ban. Bake 10 minutes. Cool.Reduce the oven temperature to 300 degrees F.
In the bowl of a food processor, combine the cottage cheese, cream cheese, sugar, flour, orange juice,orange zest, and vanilla until very smooth. Spoon into the prepared crust and smooth the top with a rubber spatula or the back of a spoon.
Bake until set in the center, about 35 - 40 minutes. Cool in the pan. Refrigerate until cold. Loosen the sides of the cake with a small spatula and remove the pan rim.
Combine the orange sections and strawberries. Cut the cheesecake into 12 wedges. Spoon some of the fruit on each wedge to serve.
137 calories per serving. 8 G protein, 5 G fat, 17 G carbohydrate, 281 mg sodium, 12 mg cholesterol.
Sometimes we just want something fruity. Fruit satisfies that need for something sweet without any of the guilt. Try this simple Winter Fruit Tart for a change. A little higher in calories, but worth it, especially if you substitute for some of those high calorie holiday desserts.
For the WINTER FRUIT TART you will need:
The Filling
1 8 ounce package dried figs, stems trimmed, and quartered, about 1 1/2 cups ( I use the Calimyrna figs) 1/2 cup golden raisins 1/2 cup dried apple chunks 1 2-inch piece vanilla bean,split 2 cups unsweetened apple juice (or for a less sweet filling, half apple juice and half water)
For the Crust
1 cup all-purpose flour 1/4 cup whole-wheat flour 1 teaspoon ground cinnamon 1/2 teaspoon salt 1/4 cup mild-flavored vegetable oil (I prefer corn oil) 3 tablespoons low-fat milk,or more if needed 2 large ripe pears, peeled,cored and quartered, cut into 1/2 inch wedges 2 tablespoons sliced natural (unblanched) almonds
For the filling: combine the figs, raisins, apples, vanilla bean and apple juice in a medium saucepan. Heat to boiling; reduce the heat to low and cook, covered,until the fruit is tender, about 25 minutes. Uncover, increase the heat and boil until the liquid is evaporated and the fruit is dry, about 2 minutes, depending on the amount of liquid. Transfer to a platter and cool in the refrigerator. Remove the vanilla ban before using the filling.
Meanwhile, make the crust by combining the flours, cinnamon and salt in a bowl. Gradually add the oil while stirring quickly with a fork until the mixture is crumbly. Drizzle int he milk and toss with a fork until the dough forms. Gather into a ball and roll the crust between two sheets of wax paper into a 10-inch circle. Fit the dough into the bottom and up the sides of a 9-inch loose-bottomed tart pan. Use any excess dough to reinforce the sides of the shell to make a rigid edge.
Preheat the oven to 400 degrees F. Spread the cooled dried-fruit filling into the tart shell. Arrange the pears on their sides in a sunburst pattern. pressing them into the filling. Sprinkle with the almonds.
Bake in the preheated oven 15 minutes. Reduce the heat to 250 degrees F and bake 20 minutes more, or until the crust is browned. Cool on a rack. Carefully remove the outside rim of the tart pan. Makes about 6 servings.
408 calories per serving, 5 G protein, 12 G fat, 76 G carbohydrates, 197 mg sodium, 0 mg cholesterol.
You can have your sweets and diet too. Many people fall off their diets during the holidays because of the abundance of sweets at every table. Choosing wisely and using these lower calorie options may help you stay on track through the winter holiday season and eliminate that guilt you feel when you find yourself cheating.
