Warm chocolate souffles

Serves 6

Ingredients

    • 1/2 cup unsweetened cocoa powder
    • 6 tablespoons hot water
    • 1 tablespoon unsalted butter
    • 1 tablespoon canola oil
    • 3 tablespoons all-purpose (plain) flour
    • 1 tablespoon ground hazelnuts (filberts) or almonds
    • 1/4 teaspoon ground cinnamon
    • 3 tablespoons firmly packed dark brown sugar
    • 2 tablespoons honey
    • 1/8 teaspoon salt
    • 3/4 cup 1 percent low-fat milk
    • 4 egg whites
    • 3 tablespoons granulated sugar
    • 1 teaspoon confectioners’ (powdered) sugar
    • 1 cup raspberries

Directions

Preheat the oven to 375 F. Lightly coat six 1-cup individual souffle dishes or ramekins with cooking spray or coat a 6-cup souffle dish with the spray.

In a small bowl, combine the cocoa and hot water, stirring until smooth. Set aside.

In a small, heavy saucepan over medium heat, melt the butter. Add the canola oil and stir to combine. Add the flour, ground hazelnuts and cinnamon and cook for 1 minute, stirring constantly with a whisk. Stir in the brown sugar, honey and salt. Gradually add the milk and cook, stirring constantly, until thickened, about 3 minutes. Remove from the heat and stir into the cocoa mixture. Let cool slightly.

In a large, thoroughly cleaned bowl, using an electric mixer on high speed, beat the egg whites until foamy. Add the granulated sugar 1 tablespoon at a time and beat until stiff peaks form. Using a rubber spatula, gently fold 1/3 of the egg whites into the cocoa mixture to lighten it. Then fold the remaining egg whites into the cocoa mixture, mixing gently only until no white streaks remain.

Gently scoop the cocoa egg white mixture into the prepared dishes (or dish). Bake until the souffle rises above the rim and is set in the center, 15 to 20 minutes for individual souffles or 40 to 45 minutes for the large souffle. Cool the souffles on a wire rack for 10 to 15 minutes. Using a fine-mesh sieve, dust the top with the confectioners’ sugar. Garnish with raspberries and serve immediately.

Nutritional Analysis

(per serving)

Calories 184 Cholesterol 7 mg
Protein 6 g Sodium 106 mg
Carbohydrate 30 g Fiber 4 g
Total fat 7 g Potassium 248 mg
Saturated fat 2 g Calcium 58 mg
Monounsaturated fat 3 g
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Peach crumble

Serves 8

Ingredients

8 ripe peaches, peeled, pitted and sliced
Juice from 1 lemon
1/3 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup whole-wheat (whole-meal) flour
1/4 cup packed dark brown sugar
2 tablespoons trans-free margarine, cut into thin slices
1/4 cup quick cooking oats

Directions

Preheat the oven to 375 F. Lightly coat a 9-inch pie pan with cooking spray.

Arrange peach slices in the prepared pie plate. Sprinkle with lemon juice, cinnamon and nutmeg.

In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture. Add the oats and stir to mix evenly. Sprinkle the flour mixture on top of the peaches.

Bake until peaches are soft and the topping is browned, about 30 minutes. Cut into 8 even slices and serve warm.

Nutritional Analysis

(per serving)

Serving size: 1 slice
Calories 140 Cholesterol 0 mg
Protein 2 g Sodium 40 mg
Carbohydrate 26 g Fiber 3 g
Total fat 3 g Potassium 253 mg
Saturated fat trace Calcium 18 mg
Monounsaturated fat 1 g
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Pumpkin-hazelnut tea cake

MAKES 12 SLICES

Ingredients

    • 3 tablespoons canola oil
    • 3/4 cup homemade or canned pumpkin puree
    • 1/2 cup honey
    • 3 tablespoons firmly packed brown sugar
    • 2 eggs, lightly beaten
    • 1 cup whole-wheat (whole-meal) flour
    • 1/2 cup all-purpose (plain) flour
    • 2 tablespoons flaxseed
    • 1/2 teaspoon baking powder
    • 1/2 teaspoon ground allspice
    • 1/2 teaspoon ground cinnamon
    • 1/2 teaspoon ground nutmeg
    • 1/4 teaspoon ground cloves
    • 1/4 teaspoon salt
    • 2 tablespoons chopped hazelnuts (filberts)

Directions

Preheat the oven to 350 F. Lightly coat an 8-by-4-inch loaf pan with cooking spray.

In a large bowl, using an electric mixer on low speed, beat together the canola oil, pumpkin puree, honey, brown sugar and eggs until well blended.

In a small bowl, whisk together the flours, flaxseed, baking powder, allspice, cinnamon, nutmeg, cloves and salt. Add the flour mixture to the pumpkin mixture and, using the electric mixer on medium speed, beat until well blended.

Pour the batter into the prepared pan. Sprinkle the hazelnuts evenly over the top and press down gently to lodge the nuts into the batter. Bake until a toothpick inserted into the center of the loaf comes out clean, about 50 to 55 minutes. Let cool in the pan on a wire rack for 10 minutes. Turn the loaf out of the pan onto the rack and let cool completely. Cut into 12 slices to serve.

Nutritional Analysis

(per serving)

Serving size: 1 slice
Calories 176 Cholesterol 35 mg
Protein 4 g Sodium 80 mg
Carbohydrate 28 g Fiber 3 g
Total fat 6 g Potassium 134 mg
Saturated fat 1 g Calcium 27 mg
Monounsaturated fat 3 g
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Cheesecake

Serves 8

Ingredients

2 tablespoons cold water
1 envelope unflavored gelatin
2 tablespoons lemon juice
1/2 cup skim milk, heated almost to boiling
Egg substitute equivalent to 1 egg, or 2 egg whites
1/4 cup sugar
1 teaspoon vanilla
2 cups low-fat cottage cheese
Lemon zest (optional)

Directions

Combine water, gelatin and lemon juice in blender container. Process on low speed 1 to 2 minutes to soften gelatin. Add hot milk, processing until gelatin is dissolved. Add egg substitute, sugar, vanilla and cheese to blender container. Process on high speed until smooth. Pour into 9″ pie plate or round flat dish. Refrigerate 2 to 3 hours. If you wish, top with grated lemon zest just before serving.

Nutritional Analysis

(per serving)

Calories 80 Cholesterol 3 mg
Protein 9 g Sodium 200 mg
Carbohydrate 10 g Fiber trace
Total fat trace Potassium 89 mg
Saturated fat trace Calcium 55 mg
Monounsaturated fat trace
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Date-walnut cake with warm honey sauce

Serves 8

Ingredients

3/4 cup old-fashioned rolled oats
1 cup boiling water
1/4 cup firmly packed light brown sugar
1/4 cup dark honey
1/4 cup canola oil
2 eggs
1 teaspoon vanilla extract
3/4 cup all-purpose (plain) flour
1/2 cup whole-wheat (whole-meal) cake (soft-wheat) flour
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/8 teaspoon salt
1/3 cup low-fat buttermilk
1/4 cup chopped fresh Medjool dates or dried dates
1 1/2 tablespoons chopped walnuts

For the sauce
1/2 cup 1 percent low-fat milk
1/4 teaspoon ground nutmeg
1/4 cup dark honey

Directions

Preheat the oven to 350 F. Lightly coat a 9-inch round cake pan with cooking spray.

In a large bowl, combine the oats and boiling water. Stir to mix. Let stand until the water is absorbed, about 20 minutes. Stir in the brown sugar, honey and canola oil. Add the eggs, one at a time, beating well after each addition. Stir in the vanilla.

In a small bowl, combine the flours, cinnamon, baking soda, nutmeg and salt. Whisk to blend. Add the flour mixture to the oat mixture, alternating with the buttermilk, beginning and ending with the flour mixture. Gently fold in the dates and walnuts.

Pour the batter into the prepared pan and bake until the cake springs back when touched lightly in the center, 25 to 30 minutes. Place the pan on a wire rack to cool slightly. Transfer the cake to a serving plate.

To make the sauce, in a small, heavy saucepan over medium-low heat, combine the milk and nutmeg and bring to a simmer. Whisk in the honey, raise the heat to medium and bring to a boil, stirring constantly. Continue cooking and stirring until the mixture thickens slightly, about 3 minutes.

Cut the cake into 8 wedges and serve warm or at room temperature. Drizzle with the warm honey sauce.

Nutritional Analysis

(per serving)

Calories 300 Cholesterol 54 mg
Protein 6 g Sodium 154 mg
Carbohydrate 48 g Fiber 2 g
Total fat 10 g Potassium 177 mg
Saturated fat 1 g Calcium 53 mg
Monounsaturated fat 5 g
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Red, white and blue parfait

Serves 4

Ingredients

      • 1 pint fresh strawberries, sliced
      • 1 1/2 cups fresh blueberries

Creamy filling

    • 1 cup low-fat, artificially sweetened vanilla yogurt
    • 1/4 cup fat-free cream cheese, softened
    • 1 teaspoon honey

Directions

Make creamy filling by placing yogurt, cream cheese and honey into bowl and beating until fluffy. Assembly parfaits by placing 1/3 cup strawberries in each parfait glass. Top each with 3 tablespoons of creamy filling, then 1/4 cup blueberries. Garnish each by dividing remaining topping. Chill until ready to serve.

Nutritional Analysis

(per serving)

Serving size: 1 parfait glass
Calories 100 Cholesterol 2 mg
Protein 5 g Sodium 116 mg
Carbohydrate 20 g Fiber 3 g
Total fat 1 g Potassium 295 mg
Saturated fat 0.4 g Calcium 149 mg
Monounsaturated fat 0.2 g
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Cran-fruit coffeecake with crumb topping

Serves 10

Ingredients

For the topping
1/4 cup all-purpose (plain) flour
1/2 cup packed brown sugar
1/4 cup chopped pecans
2 tablespoons trans-free margarine, melted

3/4 cup all-purpose (plain) flour
3/4 cup whole-wheat flour
3/4 cup sugar
1 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1 1/4 teaspoons vanilla extract
8 ounces fat-free sour cream
2 egg whites
4 tablespoons trans-free margarine
1 cup chopped fresh cranberries
1/2 cup chopped dried fruits, such as raisins, pineapple, apples and apricots

Directions

Preheat the oven to 350 F. Lightly coat a 10-inch round pan with cooking spray.

To prepare the topping, combine flour, brown sugar and chopped pecans in a small bowl. Pour in melted margarine. Mix well — it should look crumbly. Set aside.

In a large bowl, combine flour, sugar, baking powder and baking soda. Whisk to blend.

In a separate bowl, mix together vanilla, sour cream, egg whites and margarine. Using an electric mixer at low to medium speed, beat until well blended, about 2 minutes. Add flour mixture to sour cream mixture. Using a spoon, gently blend together until smooth.

Put half of the batter into the pan. Top with chopped cranberries and dried fruit. Spread the remaining batter over the cranberries and dried fruit. Sprinkle with topping. Bake until a wooden toothpick inserted into the center comes out clean, about 45 minutes.

Cut the coffeecake into 10 wedges and serve warm.

Nutritional Analysis

(per serving)

Serving size: 1 wedge
Calories 340 Cholesterol 0 mg
Protein 5 g Sodium 190 mg
Carbohydrate 59 g Fiber 1 g
Total fat 9 g Potassium 181 mg
Saturated fat 2 g Calcium 29 mg
Monounsaturated fat 4 g
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