Good for you desserts!

Yes you can have your cake and eat it too!  But everything in moderation!  Here are some better for you choices for dessert!

Waffle Ice Cream Sandwiches

4 fat-free frozen waffles


2 cups (352 g) fat-free, no sugar added ice cream

4 perfect strawberries



1.Toast the waffles until browned. Cut each in half.

2.Place a half waffle on each dessert plate. Top with 1/2 cup (88 g) scoop of ice cream. Top with other waffle half, turning the top waffle to form a "t."

3.Cut each strawberry into thin slices, not cutting through the stem end. Fan out slices and place on top of each sandwich to garnish. Serve immediately.

Per serving: 149 calories (0% calories from fat), 6 g protein, 0 total fat (0 saturated fat), 32 g carbohydrate, 0 cholesterol, 185 mg sodium

Exchanges: 2 carbohydrate (2 bread/starch)

 
 
Watermelon and Berry Compote
 
6 cups (960 g) diced watermelon, seeds discarded


2 cup (288 g) fresh blackberries, boysenberries, or raspberries

grated zest of 1 lemon

chopped fresh mint for garnish



1.In a large bowl, gently combine watermelon and berries.

2.Divide between 6 dessert dishes or stemmed goblets. Sprinkle each serving with some of the lemon zest and chopped mint.

3.Refrigerate until ready to serve.

Per serving: 74 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 18 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 4 mg sodium

Diabetic exchanges: 1 carbohydrate (fruit)


Peanut-Butter Squares

oil and flour aerosol spray


1 large egg

1/4 cup (50 g) "natural" style peanut butter

1 cup (200 g) ripe mashed banana

1/4 cup (60 ml )skim milk

1 cup (140 g) flour

1 teaspoon (5 ml )baking soda

1 teaspoon (5 ml )baking powder

1/4 cup (113 g ) chopped dry-roasted peanuts



1.Preheat oven to 350°F (180°C, Gas Mark 4). Spray an 8-inch (20 cm) square baking pan with aerosol spray.

2.In the bowl of an electric mixer, beat together the egg, peanut butter and banana until smooth.

3.Beat in the milk and flour, baking soda and powder, and then stir in the peanuts.

4.Spread the batter evenly in the pan. Bake for 30 minutes until browned. Cool and cut into 25 squares.

Per 2 squares: 108 calories (37% calories from fat), 4 g protein, 4 g total fat (0.8 g saturated fat), 14 g carbohydrate, 2 g dietary fiber, 18 mg cholesterol, 148 mg sodium

Diabetic exchanges: 1 carbohydrate (bread/starch), 1 fat

 
Chocolate Silk Mousse
 
1 1/4-ounce envelope unflavored gelatin


1/4 cup cold water

8 packets DiabetiSweet

1/3 cup unsweetened cocoa powder

3/4 cup nonfat (skim) milk

1/2 cup part-skim ricotta cheese

2 tablespoons natural vanilla

2 tablespoons rum extract

1/2 cup frozen non-dairy whipped topping, thawed

fresh strawberries (optional)



1.In a small bowl, sprinkle gelatin over water; allow to stand 2 minutes to soften.

2.In a medium saucepan, stir together the Diabetisweet and cocoa. Stir in milk and cook over medium heat, stirring constantly, until the mixture is very hot. Add the gelatin mixture, stirring until gelatin is dissolved.

3.Transfer mixture to a medium bowl and refrigerate until slightly cold (do not allow to gel).

4.In a food processor or blender, combine ricotta cheese, vanilla, and rum extract. Blend until smooth. Transfer to a small bowl. Add the whipped topping; stir until well combined.

5.Gradually fold ricotta mixture into the cocoa mixture. Spoon into 4 dessert cups. Refrigerate until set, about 4 hours. If desired, decorate each serving with strawberries.

Per serving (mousse only): 151 calories (40% calories from fat), 8 g protein, 6 g total fat (5.6 g saturated fat), 13 g carbohydrate, 2 g dietary fiber, 16 mg cholesterol, 150 mg sodium

Diabetic exchanges: 1/2 very lean meat, 1 carbohydrate (1 bread/starch), 1 fat

 
 
Creamy Cheesecake with Fresh Raspberries
 
 
1 cup (96 g) graham cracker crumbs


2 tablespoons margarine, melted

3 large eggs, separated

1 large egg white

1/4 teaspoon cream of tartar

3/4 cup (15 g) + 2 tablespoons spoon-for-spoon sugar substitute such as Splenda 2 tablespoons cornstarch

4 cups (1 l) yogurt cheese made from nonfat plain yogurt*

1 1/2 teaspoons grated lemon zest

2 teaspoons pure vanilla extract

2 tablespoons sugar-free red raspberry preserves

1 cup (246 g) fresh raspberries, rinsed and drained dry



1.Preheat oven to 325°°F (160°C, Gas Mark 3).

2.Combine the graham cracker crumbs and margarine. Pat evenly over the bottom and about 1/2 inch (1.25 cm) up the sides of a 9 1/2-inch (23.75 cm) springform pan. Bake in oven for 15 minutes.

3.Meanwhile, using an electric mixer on high speed, beat the 4 egg whites and cream of tartar in a large bowl until foamy. Gradually add 6 tablespoons of the sugar substitute, 1 tablespoon at a time, beating until egg whites form stiff peaks.

4.In another large bowl, stir the remaining sugar substitute with the cornstarch, then add the egg yolks, yogurt cheese, lemon zest, and vanilla. Beat (using the unwashed mixer beaters) until well blended.

5.Fold beaten egg whites into cheese mixture. Spoon the mixture into the partially-baked crust. Bake in the oven until center barely jiggles when cheesecake is gently shaken, 50 to 60 minutes. Remove from oven and cool, then cover and chill for up to 1 day.

6.Melt preserves in a small pan over medium heat, stirring often. Cool, stirring occasionally, until the preserves form a thick syrup, about 5 minutes. Remove pan rim. Mound fresh raspberries on the cheesecake and drizzle with preserve syrup. Chill.

7.When ready to serve, cut the cheesecake into wedges. Sliding a pie server under each wedge, lift out gently onto individual dessert plates.

Per serving: 172 calories (18% calories from fat), 8 g protein, 4 g total fat (0.9 g saturated fat), 29 g carbohydrates, f1 g dietary fiber, 56 mg cholesterol, 254 mg potassium, 161 mg sodium

Diabetic exchanges: 2 carbohydrate (1 bread/starch, 1 skim milk), 1 fat

 
Baked Pears
 
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), 1 g protein, 3 g total fat (2.0 g saturated fat), 29 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 29 mg sodium

Diabetic exchanges: 2 carbohydrate (1/2 bread/starch, 1 1/2 fruit)

Almond Sugar Cookies
 
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



1.Preheat oven to 350°F (180°C), Gas Mark, 4.

2.In a medium bowl, cream margarine and sugar, beating until light and fluffy. Stir in egg white and almond extract.

3.Gradually stir in flour, baking soda, and cream of tartar; mix well. Form into 1/2-inch (1.25 cm) balls. Place on a nonstick cookie sheet at least 2 inches (5 cm) apart. Dip a flat-bottomed glass into flour and press down on each ball to flatten cookie. Top each cookie with an almond slice.

4.Bake for 8 to 10 minutes, until lightly browned. Cool on pan for 3 minutes, then transfer to wire racks to cool.

Per 2-cookie serving: 90 calories (40% calories from fat), 2 g protein, 4 g total fat, 10 g carbohydrate, trace dietary fiber, 0 cholesterol, 49 mg sodium

Diabetic exchanges: 1 carbohydrate (bread/starch), 1 fat


Kisses,

Valinda