Prep time: Around 20-30 minutes

Servings: 12

Ingredients:

-          One and ¼ cup of oat bran cereal – uncooked

-          One cup of whole wheat flour

-          Two teaspoons of ground cinnamon

-          One teaspoon of baking powder

-          ¾ teaspoon of baking soda

-          ½ teaspoon of salt

-          ¾ cup of unsweetened applesauce

-          One cup of freshly peeled, cored and diced apple

-          ½ cup of honey

-          ½ cup of vegetable oil

-          One whole egg

-          One teaspoon of pure vanilla extract

Directions:

1. Preheat oven to 375 degrees.
2. Coat twelve medium-size cups with vegetable oil – or line them with paper baking cups.
3. In a medium bowl, combine flour, cinnamon, baking powder, baking soda, bran cereal and salt.
4. In a large bowl, combine applesauce, oil, eggs, vanilla and honey.
5. Stir in the mixed dry ingredients and mix well.
6. Stir in the diced apple.
7. Fill prepared muffin cups to almost full.
8. Bake for 15-20 minutes or until they are golden brown.
9. Serve warm and preferably with milk.
10. Enjoy!

Why do I think that? Although I am not a health care professional or weight loss expert with a degree, I have gone on enough diets myself to know that I am the most successful when a diet has some “wiggle room” in it that allows me to have treats. And, I recently read about one well known fitness trainer who counsels people who are trying to lose weight and she says she builds a couple hundred calories in her daily diet set aside for treats. She says it helps her eat healthy the rest of the day.

Some well respected experts on weight loss understand people’s need for dessert. Weight Watchers has several dessert choices available at the grocery store and if you buy their magazine you will find dessert recipes. Jenny Craig and Nutri-System have desserts. And the South Beach Diet has desserts too.

I have a sweet tooth. There is no doubt I love dessert. Although some people can easily skip dessert, and may actually prefer not to have it, I am not one of those people. I don’t need to have a huge piece of something sweet, but in the evening I enjoy dessert and really feel deprived if I cannot have it.

Some tips to follow about having dessert so you don’t wreck your diet:

• If you are indulging in a decadent dessert, don’t eat the whole thing. You will be surprised how satisfying a few bits are. Share with someone or only take a small piece

• There is some very tasty sugar free candy available. My favorites are York Peppermint patties, Red Vines licorice, Reese’s Peanut Butter cups, and any of the Godiva’s sugar free chocolate bars. Be careful though. Sugar free candy is typically not low calorie, it’s just sugar free. And too much of it can also easily upset your stomach.

• In my opinion, for the most part, a little of something you really want is better than something you are not that hungry for. So if you really want some cheesecake, have a small piece of cheesecake. If you really want ice cream, have a small bowl of your favorite ice cream.

Here are some ideas for delicious desserts that will satisfy your sweet tooth without wrecking your diet.

• Angel food cake is delicious without having a ton of calories. If you have a slice that is 1/12th of the cake, it’s about 160 calories. Add a serving of regular Cool Whip for another 25 calories or sugar free Cool Whip for another 20 calories and you have a delicious dessert under 200 calories.

• Sugar free Jell-O pudding is 60 calories; 80 to 85 calories with a serving or sugar free or regular Cool Whip for an easy anytime dessert treat under 100 calories.

• Fresh raspberries sweetened with Splenda and served over a scoop of vanilla ice cream (you decide if it’s going to be low fat, regular, or the frozen yogurt variety based on the calories you feel you feel comfortable having for the dessert).

• Chocolate dipped strawberries. Dip fresh strawberries in dark, milk, or white chocolate; or use a combination of all three. Unless you go overboard on the chocolate, you should be able to have two chocolate dipped strawberries for around 100 calories.

• Baked apples. Use any baked apple recipe, but try either reducing the amount of sugar a little or substituting the sugar with Splenda for baking.

HOMEMADE VEGETABLE BEEF SOUP IN 30 MINUTES

1 tbsp olive oil

1 medium yellow onion, chopped

2 garlic cloves, minced

3/4 lb. beef sirloin, thinly sliced

32 oz frozen vegetable blend of broccoli, cauliflower and carrots

1 can black-eyed peas*

1 can (14.5 oz) low-sodium beef broth

1 1/4 cups water

1 tsp dried oregano

Heat olive oil in a large saucepan over medium-high heaat.  Add the onion and garlic, saute 1 minute.  Add beef and continue cooking until browned.  Transfer beef to a plate and keep warm.  Return the saucepan to heat and add the vegetables, black-eyed peas, broth, water and oregano  Bring to a boil, reduce heat to medium and simmer, covered, 8-10 minutes.  Add the other ingredients back in and heat through for 4-5 minutes.

*Use a can of any type bean you choose.

Note:  This soup has an equal amount of carbs and protein.

CHEESY CORN MUFFINS

1/4 cup chopped onion

1 tbsp butter

2 pkgs (8 1/2 oz each) unsweetened corn muffin mix

1/2 cup sour cream

1/2 cup shredded cheddar cheese

In a small skillet, saute onion in butter until tender; set aside.  Prepare muffin mixes according to the package directions; fold in onion.  Fill greased muffin tins two-thirds full.  Combine sour cream and cheese; drop by rounded teaspoonfuls onto each muffin.  Bake at 400 degrees for 15 to 20 minutes or until done.  Cool in pan for five minutes before removing.

HEAVENLY PEACH AMBROSIA

3 cups fresh sliced peaches

2 cups blueberries

1 1/3 cups flaked unsweetened coconut

Arrange half of the peaches in the bottom of a clear glass bowl; sprinkle with half the coconut.  Add the blueberries and sprinkle with the remaining coconut.  Top with the remaining peaches.  Chill.  Before serving garnish with a little additional coconut, if desired.

APPLE DANISH CHEESECAKE

Crust: 1 cup all-purpose flour

1/2 cup plain almonds, ground

1/4 cup Equal-Lite

1/2 cup cold butter

1/4 tsp almond (or vanilla) extract

Filling: 8 oz cream cheese, softened

1/4 cup Equal-Lite

1/4 tsp cream of tartar

1/4 cup egg substitute

Topping: 1/3 cup Equal-Lite packed tight

1 tsp sugar-free maple-flavored syrup

1 tbsp all-purpose flour

1 tsp ground cinnamon

4 cups peeled and thinly sliced tart apples

1/3 cup slivered almonds

Preheat oven to 350 degrees. Grease a 9-inch springform pan.

To make crust: In a small mixing bowl, combine flour, almonds and Equal-Lite. Cut in butter until crumbly. Add extract. Shape dough into a ball and place between two sheets of waxed paper. Roll out into a 10-inch circle. Transfer to prepared pan and gently press dough onto bottom and up sides of pan. Refrigerate for 30 minutes.

To make filling: In a medium mixing bowl, beat cream cheese, Equal-Lite and cream of tartar until smooth. Add egg product and beat on low speed of electric mixer just until combined. Pour over crust.

To make topping: In a large mixing bowl, combine Equal-Lite with the maple-flavored syrup to blend. Add flour and cinnamon and mix to combine. Add apples and stir until coated. Spoon mixture over filling. Sprinkle with almonds.

Bake 40-45 minutes or until golden brown. Cool on a wire rack for 10 minutes. Carefully run a knife around edge of pan to loosen; cool 1 hour longer. Refrigerate overnight. Remove sides of pan for serving.

LEMONY CHEESECAKE BARS

1 1/2 cups graham cracker crumbs
1/3 cup finely chopped nuts
1/3 cup sugar
1/3 cup melted butter
2 pkgs (8-oz each) cream cheese, softened
1 can (14-oz) sweetened condensed milk
2 eggs
1/2 cup lemon juice

Preheat oven to 325 degrees.

In a mixing bowl, combine the graham cracker crumbs, nuts, sugar, and melted butter; mix well. Reserve 1/3 cup; set aside. Press the remaining mixture onto the bottom of a 9 x 13-inch baking pan. Bake at 325 minutes for 6 minutes.

In a large mixing bowl, beat cream cheese with an electric mixer until fluffy. Gradually beat in the sweetened condensed milk. Add the eggs and beat just until combined. Stir in the lemon juice. Spoon the mixture over the baked crust. Spoon the reserved crumb mixture over the top of the filling. Bake about 30 minutes or until a knife inserted near the center comes out clean. Cool on a wire rack for an hour then store in refrigerator. Cut into 24 bars to serve.

CHOPPED APPLE PECAN PIE

1 unbaked pie shell
2 cups chopped apples
1 tsp cinnamon
1 tbsp cornstarch
3 drops almond flavoring
1 cup sugar (Splenda Granular for diabetics)
pinch of salt
1/2 cup pecan pieces
butter

In a medium bowl, combine the sugar (or Splenda), apples, and salt; set aside for about 1 hour allowing the mixture to form a thick juice. Stir 3 to 4 times during this hour.

Into the apple mixture, mix in cinnamon, cornstarch, and almond flavoring. Stir to mix well then pour the mixture into the unbaked pie shell. Cut thin pats of butter and scatter over the top of the mixture. Top the butter with the pecan pieces. Bake at 450 degrees for about 15 minutes, reduce the temperature to 300 degrees and bake for another 45 minutes.

HONEY BROWNIES

1/2 cup butter
4-oz unsweetened baking chocolate
2/3 cups honey
1 egg
2 tsp vanilla
1/4 cup flour
1/2 tsp ground cinnamon
1/4 tsp baking soda
Dash of salt 1/2 cup chopped nuts, optional
Powdered sugar, optional

Melt butter and chocolate; stir in honey, egg, and vanilla; beat until well mixed. Combine flour, cinnamon, soda, and salt; mix well. Add to honey mixture; stir in nuts, if using. Pour into a 9-inch square baking pan that has been sprayed lightly with nonstick cooking spray. Bake at 350 degrees for 12 minutes or until a wooden toothpick inserted near the center comes out clean. It is important not to overbake! To serve, cut into squares when cooled. Sprinkle with powdered sugar, if desired.

If you are new to the world of baking with Splenda, however, it can be a bit difficult to work with this sugar substitute. Splenda is definitely a great substitute for real sugar in baking, but since it has slightly different textural and chemical properties, it won’t always give you exactly the same results. With that in mind, here are some quick tips for using Splenda in desserts and baked goods, so you can enjoy the sweet taste any time!

Splenda Tip #1: Follow Splenda Cooking Instructions

For the most part, Splenda measures cup for cup just the same as sugar, but there are several different Splenda formulations so this might not always be the case. When you use Splenda Sugar Blend, for example, you should use only half the amount of the blend as you would use real sugar. So make sure you read the label on your Splenda packaging carefully and follow the instructions.

Splenda Tip #2: Sometimes you can’t fully replace Sugar with Splenda

If you are following a recipe which calls for a large amount of sugar, such as fudge, angel food cake, or meringue, it is typically not a good idea to replace the entire amount of sugar with Splenda. This is because in these recipes, the sugar does not just add sweetness; it also adds texture and structure to the food. In these recipes, it is better to replace only half the amount of sugar with Splenda, and then make up the balance with real sugar.

Splenda Tip: 3: Remember that Yeast Needs Sugar

When you are baking with Splenda and are using a recipe that calls for yeast, it is essential to remember that yeast needs sugar to activate properly. If you are making sweet rolls, dessert breads, or any other item that calls for yeast, you must add a couple of teaspoons of sugar to help the yeast activate, or your dessert will fall flat! You can generally replace the rest of the sugar with Splenda with excellent results, but do not forget to add a small amount of sugar needed by the yeast.

Splenda Tip #4: Give your Baked Goods a Little Helping Hand

Because sugar and Splenda differ in chemical composition and texture, the results of your recipes will often turn out differently. Your baked creations might taste great, but look a little different. For this reason, cakes, brownies, cookies, and other baked goods and desserts may, at times, need a bit of a helping hand when you are using Splenda to replace sugar in the recipe. Here are some tips you can use to help make sure your desserts and baked goods turn out just as perfectly when you use Splenda as they do when using table sugar.

Keep an eye on baking times: Using Splenda instead of sugar might change the baking times of some recipes, so it’s a good idea to check your baked goods a few minutes early, especially when you replace all the sugar in a recipe with Splenda. Check cakes and breads around ten to fifteen minutes early, and check muffins, cupcakes, and cookies three to five minutes earlier. Don’t forget to make a note on the recipe card once you’ve determined the new cooking time. Flatten cookies before baking: When you use Splenda, cookies won’t naturally spread as much as when you use sugar, so give cookies a helping hand by flattening with a fork before baking. Use smaller pans for cakes and breads: Sugar helps baked goods rise, so using Splenda in a recipe may mean your baked goods won’t rise quite as much. One way of achieving height is to cook using smaller pans. For example, use two smaller cake pans instead of one large one (and make a layer cake!).

Splenda Tip #5: Test your Recipes!

If you are making a dessert using Splenda and you are planning to serve the food to guests, you may benefit from doing a trial run first. Splenda does not always cook and bake exactly the same way as sugar does, so by testing the recipe out first, you can adjust cooking times or ingredients without having to use your guests as guinea pigs!

Splenda Sugar Substitute

Made using a proprietary process that starts with sugar, Splenda sugar substitute is one of the most popular non-sugar sweeteners on the market today. Stock your home and office with both Splenda sugar packets and Splenda granulated sugar substitute for sweetening a variety of drinks and desserts. Splenda granulated sugar substitute is designed to measure just like sugar. In other words,  a recipe that calls for one cup of sugar would use one cup of Splenda instead, and still be every bit as mouth-watering, but even healthier!

Splenda works well in most recipes where the sugar is used mostly for a sweetness factor. Unlike other popular sugar substitutes, Splenda is heat-stable, so it can be used in baking, or for making puddings or cheesecake. There is an unbelievable amount of recipes available using Splenda from cakes, pies, and brownies to smoothies and more. Splenda also proudly offers some great hints on how to use Splenda in your own favorite recipes.

Knox Unflavored Gelatin

A packet of unflavored gelatin can easily turn a cup of fruit juice into a sparkling after dinner treat. Knox Gelatin was a mainstay in many pantries post-World War II, when housewives all over the country used it to make delicious desserts and salads. Knox became a lost ingredient with the advent of Jell-o and other flavored gelatins. Try mixing two cups of unsweetened fruit juice with a packet of unflavored gelatin and Splenda sweetener to taste, then chilling until it is firm. Top with sugar-free dessert topping and you have created a light, sweet end to a delicious meal.

Sugar-Free Puddings

While sugar-free puddings can make a quick and delicious dessert on their own, it has much more potential. A box of sugar-free pudding can add moisture to a cake recipe, serve as a pie filling, or add color, flavor and texture to a sugar-free cookie recipe. Keep a box or two of chocolate and vanilla pudding on hand at all times so that you always have a quick and easy sugar-free dessert to make.

Sugar-Free Gelatin Desserts

Sugar-free Jell-o, and other gelatin desserts, are yet another handy and healthy dessert item to keep your pantry stocked with. Similar to sugar-free puddings, these gelatin’s are an easy-to-make dessert on their own, but they also serve as main ingredients in other sweet treats. For a unique treat, try using sugar-free gelatin whipping the mix at high speed until it is frothy and foamy before chilling. The foam will settle and separate into its own layer, creating a rich flavored topping for your sugar-free dessert.

In addition to sugar-free desserts, there are some other items to keep on hand that can help you soothe the sometimes uncontrollable cravings for sweets. Sugar-free hard candies have been around for a while, continuously offering a healthy substitute. Today’s most popular sugarless candies are sweetened with Splenda, which is roughly six hundred times sweeter than sugar. If you enjoy baking, you can easily substitute crushed sugarless hard candies for colored sugar crystals to top sugar cookies or dust on cupcakes.

Sugarless cookies are another dessert item that you should keep on your baking shelf in your cupboard. Sugar-free versions of graham crackers and vanilla wafers can be used just like their sugared counterparts to make pie crusts, fillings for pudding parfaits, or toppings for fruited yogurt. You can also buy sugarless chocolate chips, and unsweetened cocoa to add extra flavor to your baking.

While it is not strictly sugar-free, Dream Whip has only one gram of sugar per serving and is another ingredient to keep on hand if you are cooking sugar free. The powdered dessert topping can be prepared with a half of a cup of cold milk and used as is, or it can also be added to recipes to add moisture and help sugar-free cakes to brown properly.

Keeping a variety of sugarless ingredients and sugar-free dessert items on hand will make it a lot easier to come up with something for your sweet tooth at a moment’s notice. Once you get into the habit of making desserts without white sugar, you will find that it is surprisingly easy to get all the sweetness you want. In fact, you will find yourself improvising and combining ingredients to come up with your own delicious sugar-free desserts in no time.

SHRIMP AND ASPARAGUS PENNE

3 cups uncooked penne pasta

1 lb fresh asparagus, trimmed and cut into 1-inch pieces

1 tbsp butter

1 lb uncooked medium shrimp, peeled and deveined

2 tsp flour

1/4 tsp salt

1/2 cup half-and-half cream

1/2 cup grated Parmesan cheese, divided

Cook pasta according to package directions.  Meanwhile, in a large nonstick skillet, saute asparagus in butter for approximately 4 minutes.  Add the shrimp, cook and stir another 3 to 4 minutes until the shrimp turns pink.  Remove from heat and keep warm.

In a small bowl, combine the flour, salt, and cream until smooth.  Stir mixture into the skillet of shrimp.  Bring to a boil and cook, stirring, for about two minutes or until thickened.  Stir in half the Parmesan cheese.  Remove pan from the heat.  Drain the pasta and toss with the shrimp mixture.  Sprinkle the remaining cheese over top of dish.

A 2-cup serving =417 calories, 46 g carbs, 32 g protein

STRAWBERRY-RHUBARB ANGEL TORTE

1 sugar-free angel food cake

Filling:  2 cups sliced fresh rhubarb

1/2 cup Equal Sugar-Lite

1 tbsp orange juice

1 1/2 cups sliced strawberries

Frosting:  1 1/2 cups heavy (whipping) cream

3 tbsp Equal Sugar-Lite

15 oz ricotta cheese

1/4 cup powdered sugar (see how-to section of this site to make sugar-free powdered sugar)

Cut cake horizontally to make 3 layers.

To make the filling:

In a two-quart saucepan, mix together the rhubarb, Equal and orange juice.  Stirring occasionally, cook over medium heat for about 10 minutes.  Cool 15 minutes and fold in the strawberries.  Refrigerate for 45-60 minutes.

To make the frosting:

In a chilled medium mixing bowl, beat whipping cream and Equal on high speed of electric mixer until stiff peaks form.  In a large mixing bowl, beat cheese and powdered sugar on medium speed until fluffy.  Fold in the whipped cream.

To assemble:

Put bottom layer of cake on a cake plate.  Top with one-half the filling mixture.  Add the second layer and top with the remaining filling mixture.  Top with the third layer.  Frost the sides and top with the frosting mixture.  If desired, decorate the top with whole or sliced strawberries.

NOTE:  Store this torte covered and in the refrigerator.

PHYLLO CHEESECAKE CUPS

4 oz reduced-fat cream cheese

1/2 cup reduced-fat sour cream

2 tbsp Splenda

1 tsp vanilla extract

2 pkgs frozen mini phyllo shells (2.1 oz each), thawed

1 can (11 oz) mandarin oranges, drained

1 kiwi, peeled, sliced and each slice quartered

In a mixing bowl, whisk the cream cheese, sour cream, Splenda and vanilla together until smooth.  Spoon mixture into the phyllo shells.  Top each with a mandarin orange section and a piece of the kiwi.  Refrigerate until serving time.

Yield:  30 tartlets

MACADAMIA NUT FUDGE

3 cups crushed macadamia nuts*, divided
4 1/2 cups granulated sugar
1/2 cup sweet butter
1 can (12-13-oz) evaporated milk
12-oz German Sweet Chocolate Squares, chopped
1 pkg (12-oz) semisweet chocolate chips
1 jar (7-oz) marshmallow creme
1 tsp salt (omit if using salted nuts)
2 tsp vanilla extract

*To crush macadamia nuts, place in a plastic zip top bag and pound with a mallet or rolling pin.

Grease two 9-inch square pans or line them with waxed paper. Combine sugar, butter, and milk in a heavy saucepan. Bring to a gentle boil. Cook for 5 minutes, stirring constantly. Remove from the heat and add the remaining ingredients except for 1 cup of the nuts. Beat to mix well. Pour fudge into prepared pans; sprinkle the remaining nuts over the top of the fudge. Using the back of a large spoon, press nuts lightly into fudge. Chill until firm. Cut into squares.

Note: Toasted pecans are a good substitute for Macadamia nuts, if you prefer pecans.

Yield: Approximately 5 pounds

CHOCOLATE TOWN PIE

9-inch unbaked pastry shell
1/2 cup butter or margarine, softened
2 eggs, beaten
2 tsps vanilla extract OR 2 tbsps bourbon
1 cup sugar
1/2 cup all-purpose flour
1 cup Semi-Sweet Chocolate Chips or Mini Chips
1 cup chopped pecans or walnuts
Festive Whipped Cream (optional, recipe follows)

Prepare pastry shell; set aside. Heat oven to 350 degrees.

In a small mixer bowl, cream butter; add eggs and vanilla or bourbon. Combine sugar and flour; add to the creamed mixture. Stir in chocolate chips and nuts; pour into the unbaked pastry shell. Bake 45 to 60 minutes or until golden. Cool about one hour; serve warm. Garnish with Festive Whipped Cream, if desired. Makes 8 to 10 servings.

FESTIVE WHIPPED CREAM:

In a small mixer bowl, combine 1/2 cup chilled whipping cream, 2 tablespoons confectioners’ sugar and 1/4 teaspoon vanilla extract or 1 teaspoon bourbon. Beat mixture until stiff. Yield: about 1 cup topping.

PEANUT BUTTER CRUNCH COOKIES
1/4 cup butter, softened
1/4 cup creamy peanut butter
1/4 cup granulated sugar
1/4 packed brown sugar
1 egg
1/4 tsp vanilla extract
1/2 cup all-purpose flour
1/4 cup quick oats
1/4 tsp baking soda
1/8 tsp salt
1/4 cup Grape-Nuts cereal

Preheat oven to 350 degrees.

In a small mixing bowl, cream the butter, peanut butter, granulated sugar and brown sugar together. Beat the egg and vanilla extract into the creamed mixture. In another bowl, combine the flour, oats, baking soda and salt; gradually add to the creamed mixture mixing well. Stir in the cereal. Drop batter by rounded teaspoonfuls, about 3-inches apart, onto ungreased cookie sheets. Dip a fork in flour and flatten each cookie slightly. Bake at 350 degrees for 9 to 12 minutes until lightly browned. Do not over bake. Allow to cool 5 minutes before removing from the cookie sheets. Complete cooling on wire racks.

PRALINE WAFER DESSERT

This recipe is cut from an old Keebler magazine advertisement.

45 Keebler Vanilla Wafers
1/2 cup flaked coconut
1/3 cup chopped pecans
1/3 cup brown sugar, packed
3 tbsps butter or margarine
1 pkg instant vanilla pudding mix
1 1/2 cups milk
1 cup heavy cream, whipped

Arrange 21 whole Vanilla Wafers in the bottom of a 9-inch springform pan. Cut a slight portion off of each remaining Vanilla Wafer forming a straight edge. Place those wafers, cut side down, around the edge of the springform pan lapping them slightly in a clockwise fashion.

Combine the coconut, pecans, brown sugar, and butter or margarine in a skillet. Cook over low heat, stirring constantly, until butter or margarine is melted. Continue to cook and stir until the mixture brwons lightly (about 5 minutes). Pour mixture onto a baking sheet to cool. When cool, break the coconut into coarse crumbles. Reserve 1/2 cup of the crumbles and set aside. Sprinkle the remaining crumbs over the Vanilla Wafer base.

Prepare pudding with milk as directed on the package. Fold in the whipped cream. Turn into the pan, spreading mixture gently to the edges of the standing wafers. Sprinkle the reserved crumbs over the top. Chill 4 hours or overnight. Cut into wedges to serve.

Yield: 6 to 8 servings.

Note: This is a great “make ahead dessert” for a busy day since it needs to refrigerate as long as overnight anyway.