Salads	Soups	Main Dishes
Vegetables	Desserts	Beverages

Desserts

Strawberried Peaches

Ingredients:
1 can peach slices, packed in juice
2 cups fresh or frozen strawberries
1 tsp. lemon juice
1/8 cup apple juice
4 Tbsp. plain, low-fat yogurt
Fresh mint sprigs

Instructions:
Arrange peach slices on dessert plates. Blend strawberries and juice in blender or food processor until pureed. Spoon strawberry sauce over peaches. Place a dollop of yogurt on each serving and garnish with mint sprigs. (Serves 4.)

Frozen Bananas

Ingredients:
6 ripe bananas, cut in half cross-wise
1 cup finely chopped peanuts
¼ cup wheat germ
1 Tbsp. brown sugar
12 popsicle sticks

Instructions:
Mix peanuts, wheat germ and sugar in large mixing bowl. Insert popsicle sticks into banana halves. Roll bananas in nut mixture until thoroughly coated. Place on cookie tray and freeze for at least one hour. (Serves 12.)

Frozen Yogurt Pops

Ingredients:
16 oz. carton vanilla low-fat yogurt
2 medium bananas, mashed
1 cup fresh or frozen berries

Instructions:
Place all ingredients in blender or food processor and mix until berries are cut into large chunks. Pour into ice cube trays. Cover tray with waxed paper and insert toothpicks into center of each cube as holders. (You can also use home ice-pop molds.) (Yield varies depending on mold used.)

Berry Ice

Ingredients:
2 cups fresh raspberries
½ cup fresh blueberries
Juice of ½ orange
½ peach, pitted, peeled
½ Tbsp. Concentrated orange juice
1 Tbsp. Concentrated apple juice
½ tsp. Vanilla

Instructions:
Blend all ingredients in blender or food processor until smooth. Pour into ice trays and freeze until slush point, about 1 hour. Spoon into dessert cups and freeze ½ hour longer. (Serves 4.)
(Source: American Health Magazine.)

Perfect Pears

Ingredients:
1 can pear halves, packed in juice
2 Tbsp. sugar
¼ tsp. cinnamon
1/8 tsp. nutmeg
½ cup chopped or slivered nuts

Instructions:
Drain pears and reserve juice. Arrange pears in baking dish, split side up. Combine remaining ingredients with reserved juice and spoon onto pear halves. Bake in 350° oven for 25-30 minutes. Baste with juices. (Serves 4.)

Raisin-Walnut Bits

Ingredients:
2 cups chopped walnuts
1 cup whole-wheat flour
¾ cup all-purpose flour
1 11-ox. package raisins
1 tsp. baking soda
½ tsp. salt
1 cup buttermilk or 3/4 cup plain yogurt
2 Tbsp. canola oil
1 egg

Instructions:
Preheat oven to 350° and grease loaf pan. In large bowl, mix first 6 ingredients. In small bowl, mix buttermilk, oil, and egg, then stir into flour mixture until dry ingredients are just moistened. Pour batter into pan and bake for 1 hour or until set. Cool in pan on wire rack for 10 minutes. Remove from pan and cool completely on rack, then cut loaf lengthwise into thirds, and then crosswise into eighths. (Serves 12.)
(Source: American Health Magazine.)

Almond Cheese Cakes

Ingredients:
2 ½ cups part-skim ricotta cheese
3 eggs
¼ cup sugar
2 Tbsp. Skim milk
1 Tbsp. Flour
1 tsp. Grated lemon peel
1 tsp. Almond extract
2 Tbsp. Sliced almonds
2 Tbsp. Strawberry jam

Instructions:
Preheat oven to 375°. Place foil baking liners in twelve muffin pan cups. In large bowl, mix cheese until smooth and beat in eggs, sugar, milk, flour, lemon peel and extract until well-blended. Spoon into cups. Arrange almonds on cupcakes. Bake 30 minutes or until set. Cool on wire racks. Spoon jam into center of each cooled cupcake. (Serves 12.)
(Source: American Health Magazine.)

Rainbow Pear Compote

1 can (16oz) Bartlett pear halves
½ cup orange juice
1 piece (1 ½-inch) stick cinnamon
4 whole cloves
1 orange, peeled and sectioned
1 kiwifruit, pared and sliced
1 apple, red delicious, cubed
½ cup halved red grapes, seeded if necessary

Drain pears; reserve 1/2 cup liquid.  Combine reserved liquid with orange juice, cinnamon and cloves.  Bring to boil; simmer, uncovered, 5 minutes.  Strain and chill. Cut pear halves into two lengthwise pieces.  Cut orange segments and kiwifruit slices in half.  Combine pears with remaining fruit; pour chilled orange juice mixture over.  Makes 6 servings

Per serving:
Calories: approx. 102
Protein: 1 g
Fat: 0 g
Carbohydrates: 26 g
Fiber: 3 g
Cholesterol: 0 mg
Sodium: 5 mg

Pears 'n Apple Crisp with Cranberries
Great autumn fruits in a soul-satisfying dessert! This larger-sized recipe makes extra for snacking.

Preparation time: 30 minutes                Servings: 8 - 1 ¼ cup.

Ingredients:

4 medium almost-ripe pears
4 medium crisp apples
1 cup dried cranberries
3 tbsps. water
1 lemon, juice and grated peel
1 cup brown sugar, divided into 2 portions
1 tsp. cardamom, divided into 2 portions
 ½ cup old fashioned oats
 ½ cup whole wheat flour
2 tbsps. butter
1 cup vanilla low fat yogurt, optional*

1. Preheat oven to 375° F and place oven rack in middle position.

2. Peel pears and apples, cut into quarters and core. Cut into large dice and place in lightly greased, shallow baking casserole. Sprinkle evenly with cranberries and water.

3. Remove peel from lemon and reserve juice. Sprinkle grated peel over fruit mixture.

4. Combine one half the brown sugar with one half the cardamom and sprinkle over fruit.

5. Meanwhile, combine rolled oats, flour, and remaining sugar and cardamom in medium bowl. Add butter and work with a fork until mixture is well-blended butter and crumbly. Add lemon juice and mix thoroughly. Sprinkle evenly over entire fruit mixture. Place in hot oven and bake for 45 minutes.

6. Remove from oven, allow to cool slightly. Stir yogurt in a small bowl until creamy. Serve bowls of warm Crisp, topped with yogurt if desired.

*Optional ingredients are not included in the dietary analysis.

Nutritional Information per Serving

Calories: 290
Carbohydrates: 65g
Total Fat: 3.5g
Cholesterol: 10mg
Saturated Fat: 2g
Dietary Fiber: 5g
% of Calories from Fat: 6%
Sodium: 40mg
Protein: 0g
Credit: Recipe developed for the Produce for Better Health Foundation by Chef Carmen I. Jones, CCP

 

Rice Pudding

6 cups water
2 cinnamon sticks
1 cup rice
3 cups skim milk
2/3 cup sugar
1/2 teaspoon salt

1. Put the water and cinnamon sticks into a medium
saucepan. Bring to a boil.

2. Stir in rice. Cook on low heat for 30 minutes until
rice is soft and water has evaporated.

3. Add skim milk, sugar, and salt. Cook for another 15
minutes until it thickens.

Yield: 5 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 372
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 3 mg
Sodium: 366 mg
Calcium: 255 mg
Iron: 2 mg

Tropical Fruit Compote

3/4 cup water
1/2 cup sugar
2 teaspoons fresh lemon juice
1 piece lemon peel
1/2 teaspoon rum or vanilla extract (optional)
1 pineapple, cored and peeled, cut into 8 slices
2 mangos, peeled and pitted, cut into 8 pieces
3 bananas peeled, cut into 8 diagonal pieces
fresh mint leaves (optional)

1. In a saucepan combine 3/4 cup of water with the sugar,
lemon juice, and lemon peel (and rum or vanilla extract if
desired). Bring to a boil, then reduce the heat and add the
fruit. Cook at a very low heat for 5 minutes.

2. Pour the syrup in a cup. Remove the lemon rind and cool
the cooked fruit for 2 hours.

3. To serve the compote, arrange the fruit in a serving
dish and pour a few teaspoons of syrup over the fruit.
Garnish with mint leaves.

Serve with Lowfat Sour Cream or Yogurt

Yield: 8 servings
Serving size: 1 cup
Each serving provides:
Calories: 148
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 15 mg
Iron: Less than 1 mg

Apple Oat Muffins

Ingredients:
1 cup old-fashioned oats, uncooked
3/4 cup whole wheat flour
1 tsp. Baking soda
1 tsp. Cinnamon
½ tsp. Allspice
1/3 cup honey
¼ cup skim milk
¼ cup vegetable oil
1 egg
2 medium cooking apples, cored, peeled & diced

Instructions:
Preheat oven to 400° and line twelve muffin pan cups. Mix dry ingredients in large bowl and set aside. Mix remaining ingredients in small bowl and add flour mixture until dry ingredients are just moistened. (Batter will be lumpy.) Spoon batter into cups almost to the top of each tin. Bake 25 minutes or until firm. Cool on wire rack. (Serves 12.)
(Source: American Health Magazine.)

Oatmeal Peach Muffins

StrUSEL MIX
3 Tbsp. packed dark brown sugar
2 Tbsp. unbleached all purpose flour
1 tsp. cinnamon
1 Tbsp. canola oil

MUFFINS
Nonstick olive or canola oil spray
1 cup old fashioned rolled oats
1 and 1/2 cups whole-wheat pastry flour
2 tsp. baking powder
1/2 tsp. salt
2 large eggs
1/2 cup sugar
3/4 cup skim milk
6 Tbsp. unsweetened applsauce
2 Tbsp. canola oil
1 tsp. vanilla
1 cup chopped firm but rip peaches (or substitute frozen and thawed peaches)

Preheat oven to 400 degrees. Coat 12-cup muffin tin with oil spray and set aside. In small bowl, combine all streusel mix ingredients and set aside.

In large bowl, mix oats, flour, baking powder and salt. In separate bowl, whisk eggs with sugar. Whisk in milk, applesauce, oil and vanilla. Pour over dry ingredients. mix just until combined. Gently fold in peaches.

Spoon batter into prepared tins. Top each with streusel mix. Bake 20-25 minutes or until toothpick inserted comes out clean. Remove from oven and cool in pan for 5 minutes, then remove from pan and transfer to wire rack to continue cooling.

Makes 12 muffins
Calories: 191
Total fat: 5 g
Saturated fat: 1 g
Carbohydrates: 33 g
Protein: 4 g
Fiber: 3 g
Sodium: 184 mg

Source: www.aicr.org