Bread and Butter Pudding

While you may or may not wish to weigh yourself frequently while losing weight, regular monitoring of your weight will be essential to help you maintain your lower weight. When keeping a record of your weight, a graph may be more informative than a list of your weights. When weighing yourself and keeping a weight graph or table, however, remember that one day’s diet and exercise patterns won’t have a measurable effect on your fat weight the next day. Today’s weight is not a true measure of how well you followed your program yesterday, because your body’s water weight will change much more from day to day than will your fat weight, and water changes are often the result of things that have nothing to do with your weight-management efforts. Remember it is consistent effort that causes the weight loss.

refrigerated butter-flavored cooking spray

8	slices whole wheat bread

1 1/2

tablespoons (19 g) unsalted butter, softened

1/3	cup (35 g) chopped dried apricots, soaked in 2 tablespoons (30 ml) brandy for 5 minutes

1	large baking apple, cored, peeled, and chopped

1/4	cup (36 g) golden raisins

1	tablespoon (12 g) sugar

1	teaspoon (5 ml) ground cinnamon

3/4	cup (180 ml) egg substitute

2 1/4

cups (540 ml) 1% low-fat milk

1. Preheat oven to 350°F (180°C), Gas Mark 4. Lightly coat a 2-quart ( l) casserole dish with cooking spray.
2. Trim and discard the crusts off each bread slice. Thinly butter each slice and cut into quarters. Set aside.
3. In a bowl, combine the soaked apricots, apple, and raisins. Place half of the fruit mixture into the prepared dish. Mix the sugar and cinnamon. Sprinkle 1/3 of the mixture over the fruit.
4. Top with half of the bread quarters, the remaining fruit mixture and another 1/3 of the sugar mixture. Arrange the remaining bread quarters on top, buttered side up.
5. Whisk the egg substitute and milk together, and pour over the bread. Sprinkle with remaining 1/3 of the sugar mixture.
6. Bake for 35 to 40 minutes, until a tester inserted in the center comes out clean. Cool in the dish for at least 10 minutes before spooning into dessert bowls.

Per serving:

170 calories (0% calories from fat

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Baked Pears

About alcohol.If you choose to drink alcohol, do so in moderation. Moderate drinking means up to 1 drink a day for women and up to 2 drinks for men. Twelve ounces of regular beer, 5 ounces of wine, or 1½ ounces of 80-proof distilled spirits count as a drink for purposes of explaining moderation. Remember that alcoholic beverages have calories but are low in nutritional value.

Generally, anything more than moderate drinking can be harmful to your health. And some people, or people in certain situations, shouldn’t drink at all. If you have questions or concerns, talk to your doctor or healthcare provider. Ingredients for your lite dessert are:

2	tablespoons (30 ml) dry sherry

1	tablespoon (15 ml) balsamic vinegar

4	small ripe Bartlett pears, halved lengthwise and cored

1/2	cup (120 ml) water

2	Italian Amaretti cookies, crushed

1. Preheat oven to 425°F (220° C), Gas Mark 7.
2. Mix the sherry with the vinegar in a baking dish just large enough to hold the pear halves cut side down.
3. Roast the pears for 15 minutes. Add the water and bake until the pears are cooked through but still hold their shape, another 10 to 15 minutes.
4. Place the pears on dessert plates and sprinkle with the crushed cookies, and spoon some of the sauce form the baking dish around each pear. Serve immediately.

Per serving:

136 calories (18% calories from fat),

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Baklava

NUTRITION: To know the facts…Most packaged foods have a Nutrition Facts label. For a healthier you, use this tool to make smart food choices quickly and easily. Try these tips:

• Keep these low: saturated fats, trans fats, cholesterol, and sodium.
• Get enough of these: potassium, fiber, vitamins A and C, calcium, and iron.
• Use the % Daily Value (DV) column when possible: 5% DV or less is low, 20% DV or more is high.

Check servings and calories. Look at the serving size and how many servings you are actually consuming. If you double the servings you eat, you double the calories and nutrients, including the % DVs.

Make your calories count. Look at the calories on the label and compare them with what nutrients you are also getting to decide whether the food is worth eating. When one serving of a single food item has over 400 calories per serving, it is high in calories.

Don’t sugarcoat it. Since sugars contribute calories with few, if any, nutrients, look for foods and beverages low in added sugars. Read the ingredient list and make sure that added sugars are not one of the first few ingredients. Some names for added sugars (caloric sweeteners) include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose.

Know your fats. Look for foods low in saturated fats, trans fats, and cholesterol to help reduce the risk of heart disease (5% DV or less is low, 20% DV or more is high). Most of the fats you eat should be polyunsaturated and monounsaturated fats. Keep total fat intake between 20% to 35% of calories.

Reduce sodium (salt), increase potassium. Research shows that eating less than 2,300 milligrams of sodium (about 1 tsp of salt) per day may reduce the risk of high blood pressure. Most of the sodium people eat comes from processed foods, not from the saltshaker. Also look for foods high in potassium, which counteracts some of sodium’s effects on blood pressure. Here are the ingredients for your lite dessert:

1 cup raisins, 1/3 cup finely chopped pecans or walnuts, 8 sheets phyllo dough, 1/4 cup acceptable margarine, 1/2 stick melted, 1/2 honey, 2 tsps ground cinnamon

Preheat oven to 350 degrees F, In a small bowl, mix raisins and nuts. Set aside. Lightly brush every other sheet of phyllo with melted margarine and stack the sheets on top of each other. Spread raisin nut mixture over the phyllo, leaving 1-inch border on all sides. Drizzle honey over the top and sprinkle with cinnamon.

Roll length wise, jelly roll fashion, and place on a nonstick baking sheet, making sure thatthe ends of the roll are tucked under and the seam side faces down. Brush the top lightly with remaining margarine. Cut through the pastry to the raisin nut mixture, at about 1 1/2 inch intervals, to provide vents for the steam to escape. Bake 20 to 30 minutes or until golden brown. Slice using vent lines as guides.

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Winter Fruit Salad

Exercise does not have to be hard and strenuous. It can be rather fun and enjoyable. You get out of it what you put into it. Do something you enjoy. If you like walking, you can walk in the park, ride your bike, walk around the track, or even walk in the mall. As you can see I am very big on walking. It is about the simplest exercise that you can do. But you can be inventive. You may want to tone your arms, you can get some light weights and do some biceps curls listening to music. If you do not have weights, then get two big phone books. It doesn’t matter. Use what you have. Are you worried about the size of your butt? Squeeze it and hold it together. Do this several times a day. Inches will fall off your butt. Whatever exercise you decide to do, make sure that you enjoy it. Ingredients for the low fat dessert are

8	red apples, such as Jonathan or Gala, cored and diced

8	green Bartlett or Anjou pears, cored and diced

4	cups (500 g) fresh strawberries, stems removed, sliced

2	cups ( 480 ml) fresh orange juice

1	cup ( 240) fresh lemon juice

1/4	cup orange-flavored liqueur (optional)

sugar substitute, to taste (optional)

4	bananas, sliced

1. Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
2. Cover bowl and refrigerate 4 to 8 hours, but no longer.
3. Just before serving, stir in banana slices.

Per serving:

131 calories (5% calories from fat)FREE:  Betty Crocker Coupons and Promotions

Chocolate and Vanilla Swirl Cookies

For propr nutrition always include grains, vegetables, fruits, milk, meat, and beans in your diet. make sure you make half your grains whole. It is good to eat at least 3 oz. of whole grain cereals, breads, crackers, rice, or pasta everyday. Also eat a variety of fruits. Fresh fruits are better bu frozen, canned, or dried, are just as good. Watch the fruit juices though. When choosing milk go low fat or fat free. If you are lactose intolerant try other calcium sources such as low fat cheese. Go lean on the protein (Meat and Beans). To do this you will need to bake, broil, or grill your meats. I hope this was informative information for you on your weight loss journey. The ingredients for the low fat desserts are

1/2	cup (120 g) margarine, softened

2	tablespoons (24 g) sugar

2	teaspoons (10 ml) vanilla extract

6	tablespoons (90 ml) liquid egg substitute

1 1/2

cups (210 g) unbleached all-purpose flour

1/2	teaspoon (2.5 ml) baking powder

1/4	cup (60 ml) skim milk, warmed to room temperature

1	teaspoon (5 ml) unsweetened cocoa powder

1/8	teaspoon (0.6 ml) chocolate extract

refrigerated butter-flavored cooking spray

1. Cream margarine, sugar, vanilla, and egg substitute. Beat well. Add flour, baking powder, and 3 tablespoons (45 ml) of the milk. Stir to thoroughly mix. Divide dough into 2 parts.
2. Add cocoa and chocolate extract to one part, stirring until well blended. Chill both halves for at least 1 hour.
3. Working on a floured surface, roll out each part to a rectangle about 3 inches (7.5 cm) wide. Place chocolate part on top of white part, pressing together tightly with a rolling pin.
4. Brush the chocolate dough with remaining tablespoon (15 ml) milk. Roll up like a jelly roll to make a log about 1 1/2 inches (4 cm) in diameter. Wrap in waxed paper and chill until firm, about 2 hours.
5. Preheat oven to 375°F (190°C), Gas Mark 5. Slice cookies 1/8 inch (.5 cm) thick. Place on a nonstick cookie sheet that has been lightly coated with cooking spray.
6. Bake for 8 minutes, until lightly browned. Transfer to a wire rack to cool.

Per 3-cookie serving:

85 calories (53% calories from fat)Free:  Procter & Gamble promotions

Banana Chocolate Parfaits

How is everyone doing with their weight loss? Hang in there. It is always tough when you first start anything. I remember the first I decided to loose weight. I had been overweight for awhile. I felt tired all the time with no energy. I was achy and depressed. Then one day I just got tired of being tired, so I began doing research about weight loss. The best thing I ever did on my weight loss journey was beginning a food journal. Everything I ate, I wrote it down. Maybe this will help you to loose weight also. I began to notice my food triggers, those foods that made me gain the most weibht. These are the foods I learned to stay away from. Try it it may help you as well. Here is your low fat dessert. Enjoy!

Banana Chocolate Parfaits (makes 4 servings)

1	cup (227 g) plain low-fat yogurt

1	0.8-ounce (24 g) box sugar-free chocolate pudding mix

2	medium bananas, 6 ounces (180 g) each, peeled

1	teaspoon (5 ml) fresh lemon juice

1/4	cup (18 g) reduced-fat frozen dairy whipped topping

unsweetened cocoa powder

1	tablespoon (15 ml) chopped walnuts

4	fresh Bing cherries with stems for garnish (optional)

1. In a food processor or blender, combine yogurt and pudding mix until smooth.
2. Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice
3. Place 2 banana quarters in each of 4 dessert parfait glasses or goblets. Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
4. Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if using.

Per serving:

138 calories (18% calories from fat)

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Almond Sugar Cookies

It is important when trying to loose weight not to skip meals. Many people think this is the way to loose weight. This only slows your metabolism down even more. Your metabolism is like a furnace and it needs fuel for energy. Give your body good nutritious foods everyday. Always start your day off with a good well balanced breakfast. This can be yogurt and fruit or eggs and wheat toast. Eat healthy snacks also between each meal. Fruit is an excellent alternative. For lunch soups and salads are good; watch your condiments though. Mayonaise is very fattening and if eating bread wheat is better. That is if you do not have a food allergy. Also beware of salad dressings which can have a high fat content as well. For dinner I always like a protein and a vegetable. Chicken and fish are my favorites. If you are trying to loose weight, do not fry your foods and steamed vegetables are very good. Your ingredients for your low fat dessert are:

5	tablespoons (75 g) margarine

1 1/2

tablespoons (18 g) sugar

1	tablespoon (15 ml) egg white

1/4	teaspoon (1.25 ml) almond extract

1	cup (1.25 g) unbleached all-purpose flour

1/8	teaspoon (0.6 ml) baking soda

pinch cream of tartar

32	almond slices

 

Angel Food Cake

If you like to feel light on your feet, try this tasty treat

1 cup cake flour

10 large eggs

1 tsp cream of tartar

1 tsp vanilla extract

1/2 tsp almond extract

1 cup sugar

Preheat oven to 350 degrees. Sift flour and set aside. In a large mixing bowl beat egg whites until foamy. Add cream of tartar, vanilla and almond extracts. Beat until very stiff, but not dry. Add sugar, 2 tbsps at a time, and continue to beat just until the mixture is smooth. Using a spatula, gently fold in the flour.

Pour the batter into an ungreased, 10 inch tube pan. Draw a knife through the batter to remove any large air bubbles. Place the pan in the lower third of the oven and bake 45 minutes, or until cracks feel dry and the top springs back when touched lighly.

When cake is done, remove it from the oven and invert the pan. If the tube in the center of the pan is not high enough for the inverted cake to suspend in the air, use a heatproof funnel or a thin necked soda bottle on which to rest the pan. Let the cake hand and cool for 1 1/2 hours.

Remove the cake from its perch and slide a sharp knife inside the edges of the pan to release the cake.

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White Grape Juice Gelatin Dessert

Love sweets but looking for something low fat. This is a perfect dessert for all you weight watchers

2 to 3 dozen seedless green grapes, chilled

1 envelope unflavord gelatin ( 1 tbsp)

1 tbsp sugar

2 cups white grape juice

Divide the grapes among four dessert dishes or wineglasses; set aside. In a medium bowl, mix gelatin with sugar. In a small saucepan, heat juice to boiling. Add to gelatin sugar mixture and stir until gelatin is completely dissolved. Pour 1/2 cup gelatin liquid into each dessert dish or wineglass. Refrigerate 3 to 4 hours, or until mixture is slightly set. Serve cold. Dessert makes four servings. There are 116.77 calories per serving and .23 fat grams.

 

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Carrot Cake

Hello Everybody! Happy New Year! Has everyone made there new year resolutions yet? If you are like most peple, weight loss is probably at the top of your list. The holidays, Thanksgiving and Christmas, can be unforgiving on the hips, not to mention the rest of you. If you are concerned about shedding unwanted pounds, many of you are probably on a diet. There’s just one problem. You are having these unsatiable cravings for sweets. It probably begins at about 12 pm. You get visions of sugar plums dancing in your head. You turn over to escape the dream, but to no avail. The treat is still there. You probably see cookies, cake and other sweets that you really do not need to eat. You say what’s the point. I give up. I can’t win but I say YES YOU CAN! I am going to help you win by sharing with you recipes for low fat desserts. The recipes are delicious but low fat. So you can diet and still enjoy your treats. The first recipe I want to share with you today is for a carrot cake. I know you probably say that a carrot cake is loaded with calories but check out the ingredients.

Vegetable oil spray, 2 cups whole wheat flour, 2 cups all purpose flour, 1/2 teaspoon salt, 1/2 baking soda, 1 tablespoon baking powder, 1 teaspon ground allspice, 2 teaspoons ground cinnamon, 3/4 cup vegetable oil, 1 & 3/4 cups firmly packed brown sugar, 6 large white eggs, (1)  4 1/2 oz. jar strained carrots (baby food), 1 tablespoon vanilla extract, 2 cups grated carrots (about 6 carrots), 1/2 cup crushed pineapple, drained, 2 tablespoons fresh lemon juice, 1/4 cup chopped walnuts

Topping: 1 cup part skim ricotta cheese, 3/4 cup Double Thick Yogurt, 3/4 cup confectioners sugar, grated rind of 1 lemon, 1 teaspoon vanilla extract

Preheat oven to 350 degrees. Spray a non stick Bundt pan with vegetable oil spray. In a large bowl, sift together flours, salt, baking soda, baking powder, allspice, and cinnamon. Mix until evenly distributed. Set aside.

In another large bowl, combine oil, brown sugar, egg whites, strained carrots and vanilola. Mix until fully blended and no lumps remain.

Place the grated carrots, pineapple and lemon juice in another bowl. Mix well. Add the flour mixture and carrot pineapple mixture alternately to the liquid mixture, beginning and ending with the flour. Stir in the nuts, being careful not to overmix.

Pour batter evenly into prepared pan. Bake on middle rack of oven for 55 minutes, or until a cake tester inserted into the center comes out moist, but not wet. Remove cake from the pan, and when completely cooled, wrap with aluminum foil to retain moisture.

Place all topping ingredients in a large bowl. Using an electric mixer, for about 1 minute, or until no lumps remain. Refrigerate for 30 minutes before serving. Place a dollop of topping on each slice of cake. Try it and enjoy. Sorry I do not have a picture, looking for a camera.

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