- %%
APPLE DUMPLINGS
(Yield: 4 dumplings)
1 recipe Basic Pie Shell
4 apples
1 tblsp (15 mL) lemon juice
3 tblsp (45 mL) granulated sugar replacement or granulated fructose
1/4 tsp (2 mL) cinnamon 4 tsp (20 mL) margarine 1 egg white (slightly beaten)
Roll out pie dough and cut into 4 equal pieces. Peel and core apples
and sprinkle them with lemon. Place 1 apple in center of each piece
of dough. Combine sugar replacement and cinnamon in a bowl,
1 tsp
mL) margarine. Bring opposite ends of dough up over apple. Moisten
slightly with water; seal securely. Brush with beaten egg white and 425 F (220 C) for 35 to
minutes, or until pastry is golden brown.
2 bread
2 1/2 fat
1 dumpling:
221 %%
BLINTZES
12 Lo-Cal Crepes
1 cup (250 mL) creamed cottage cheese 2 tblsp (30 mL) granulated sugar replacement 1 tsp (5 mL) vanilla extract 1/2 tsp (2 mL) lemon peel (grated) 2 tblsp (30 mL) Powdered Sugar Replacement Instructions: --
Reserve crepes. Combine cottage cheese, granulated sugar replacement,
vanilla and lemon peel in mixing bowl. Whip with fork until thoroughly
blended. Fill each crepe with heaping 1 tblsp (15 mL) of cottage cheese
filling, roll each one to form blintzes and place in shallow pan. Bake
350 F (175 C) for 15 minutes, or until warm. Sift the powdered sugar
replacement over the blintzes. Microwave: Cook on Medium for 1 minute. Sift the powdered sugar
1/3 lean meat
BLUEBERRY CREPES
(Yield: 12 servings)
12 Rich Crepes
2 tblsp (30 mL) cornstarch 2 tblsp (30 mL) granulated sugar replacement dash salt
1 cup (250 mL) skim milk 1 tblsp (15 mL) lemon juice 2 tsp (10 mL) vanilla extract 2 cups (500 mL) fresh blueberries (rinsed) 1 cup (250 mL) lo-cal whipped topping (prepared) Instructions: --
Reserve crepes. Combine cornstarch, sugar replacement, salt, milk,
lemon juice and vanilla in saucepan. Cook and stir over medium heat
until slightly thickened; remove from heat. Crush 1 cup (250 mL) of
the blueberries and add to cream mixture. Return to heat, and cook
and stir until thickened. Cool. Fold in remaining blueberries. Divide
evenly between crepes, and fold or roll the crepes. Top each with
heaping 1 tblsp (15 mL) topping.
72 %%
CHOCOLATE BANANA MOUSSE
(Yield: 8 servings)
1-oz. sq. (28-g sq.) unsweetened chocolate
1 cup (250 mL) evaporated skim milk
3 tblsp (45 mL) granulated sugar replacement
2 egg yolks
1/4 tsp (1 mL) salt 1 tsp (5 mL) vanilla extract 2 bananas (sliced) Instructions: --
Combine chocolate, 1/4 cup ( 60 mL) of the milk and the sugar
replacement in top of double boiler. (Chill remaining milk in
freezer.) Cook and stir over simmering water until chocolate melts.
Pour amount of hot chocolate mixture over egg yolks and beat well.
Pour egg mixture into chocolate mixture on top of double boiler. Stir
in salt. Cook and stir over hot water until mixture thickens. Cool
completely. Scrape cold or slightly frozen milk into mixing bowl and beat until very stiff. Fold chocolate mixture into stiffly beaten
milk. Fold in vanilla and banana slices. Spoon into mould, freezer
tray or individual cups and freeze until firm.
1 bread,
69 %%
CHOCOLATE BUTTER CREAMS
(Yield: 30 creams)
3-oz. pkg. (90g pkg) cream cheese (softened)
2 tblsp (30 mL) skim milk
1 1/2 tsp (7 mL) white vanilla extract
1 cup (250 mL) powdered sugar replacement
Beat cream cheese, milk and vanilla until fluffy; stir in powdered
sugar replacement. Form into 30 balls and dip each one in chocolate.
1 cream:
31 %%
CINNAMON COOKIES
(Yield: 20 cookies)
2 tblsp (30 mL) water 5 tsp (25 mL) granulated sugar replacement 1 tsp (5 mL) cinnamon 1 1/2 cup (375 mL) flour 1/2 tsp (2 mL) baking soda 1/4 tsp (1 mL) salt Instructions: --
Beat eggs and water until light and fluffy. Beat in sugar replacement
and cinnamon. Combine flour, baking soda and salt in sifter; sift
half of the dry ingredients over egg mixture. Fold to completely
blend. Repeat with remaining dry ingredients. Drop by teaspoonfuls
2 to 3 inches (1 cm) apart. Bake at
10 to 12 minutes.
1/2 bread
41 %%
COOKIE BRITTLE
(Yield: 60 pieces)
1/2 cup (125 mL) margarine 2 tsp (10 mL) vanilla 1 tsp (5 mL) salt 3 tblsp (45 mL) granulated sugar replacement 2 cups (500 mL) flour (sifted) 1 cup (250 mL) semisweet chocolate chips 1/2 cup (125 mL) walnuts (chopped fine)
Combine margarine, vanilla, salt and sugar replacement in mixing bowl
or food processor; beat until smooth. Stir in flour, chocolate chips
and walnuts. Press into ungreased 15 x 10-in. (39 x 25-cm) pan. Bake
25 minutes. Remove from oven, score into 2 x 1-in. (5 x 2 1/2-cm) pieces and cool completely. Break into candy
1 piece:
48 %%
COTTON CANDY COOKIES
(Yield: 36 cookies)
3 egg whites (beaten stiff)
2 tblsp (30 mL) granulated sugar replacement or granulated fructose
2 tsp (10 mL) orange oil (or your favorite oil) 1 tsp (5 mL) orange rind (grated) Instructions: --
Beat sugar replacement, orange oil and rind into the stiff egg
whites. Drop onto lightly greased cookie sheets. Bake at 325 degrees
8 to 10 minutes. Remove from pan immediately.
Exchange 6 cookies with sugar replacement: Negligible
6 cookies with sugar replacement:
1/5 fruit
6 cookies with fructose:
22 %%
CREAM CHEESE COOKIES
(Yield: 30 cookies)
1/4 cup (60 mL) vegetable shortening
1/4 cup (60 mL) cream cheese (softened)
2 tsp (10 mL) granulated fructose
1 tsp (5 mL) granulated sugar replacement
1 tblsp (15 mL) water 1 cup (250 mL) flour 1/2 tsp (2 mL) baking powder dash salt
Cream together shortening, cream cheese, fructose and sugar replacement.
Add egg and water, beating well. Sift together flour, baking powder and salt, and add to creamed mixture. Mix until thoroughly blended. Shape
1 1/2 in. (3 3/4 cm) in diameter. Refrigerate at least
hours or overnight. Cut into thin slices and place on ungreased cookie
350 degrees F (175 C) for 8 to 10 minutes.
2 cookies:
74 %%
DOUBLE FUDGE BALLS
(Yield: 60 balls)
1/3 cup (90 mL) margarine (soft) 3 tblsp (45 mL) evaporated skimmed milk dash salt
1/4 cup (60 mL) cocoa
1 cup (250 mL) Powdered Sugar Replacement
1 recipe Semisweet Dipping Chocolate Instructions: --
Cream together margarine, milk, salt and vanilla until fluffy. Stir
in cocoa and sugar replacement. Knead or work with hands until dough
is smooth, and form dough into 60 small balls. Dip balls in
chocolate, cool completely; dip again and cool.
1 ball:
50 %%
FRENCH VANILLA ICE CREAM
(Yield: 1 1/2 qt. (1 1/2 L))
5 egg yolks
1/4 cup (60 mL) granulated sugar replacement dash salt
2 cups (500 mL) evaporated skim milk 1-in. piece (2 1/2-cm piece) vanilla bean 2 cups (500 mL) lo-cal whipped topping (prepared) Instructions: --
Combine egg yolks, sugar replacement and salt in top of double
boiler. Beat until frothy. Beat in milk and add vanilla bean. Cook
and stir over simmering water until mixture is thick and vanilla bean
is dissolved. Cool completely. With electric beater, beat well, and then fold in topping. Pour into freezer trays, cover with waxed
paper, and freeze for 1 hour. Scrape into large bowl and beat until
smooth and fluffy. Return to freezer trays. Cover. Freeze firm.
1/2 high-fat meat
1/2 cup (125 mL):
61 %%
FRUIT CANDY BARS
(Yield: 24 bars)
1 env. unflavored gelatin
1/4 cup (60 mL) water 1 cup (250 mL) dried apricots 1 cup (250 mL) raisins 1 cup (250 mL) pecans 1 tblsp (15 mL) flour 2 tblsp (30 mL) orange peel (grated) 1 tsp (5 mL) rum extract Instructions: --
Sprinkle gelatin over water; allow to soften for 5 minutes. Heat and stir until gelatin is completely dissolved. Combine apricots,
raisins, pecans, flour and orange peel in blender or food processor,
working until finely chopped. Add to gelatin mixture. Add rum extract
and stir to completely blend. Line 8-in. (20 cm) square pan with
plastic wrap or waxed paper. Spread fruit mixture evenly into pan,
and set aside to cool completely until candy is firm. Turn out onto
cutting board, cut into 24 bars and wrap individually.
1 fruit
1/2 fat
68 %%
FRUIT COOKIES
1/2 cup (60 mL) margarine
4 tsp (20 mL) granulated sugar replacement
2 cups (500 mL) flour (sifted) 1/2 tsp (2 mL) baking soda 1/4 tsp (1 mL) salt 1/2 tsp (2 mL) nutmeg
1/4 cup (60 mL) hot apple juice 1/4 cup (60 mL) raisins (chopped)
1/4 cup (60 mL) currants
Cream together margarine and sugar replacement. Add eggs; beat until
fluffy. Combine flour, baking soda, salt and nutmeg in sifter; add
alternately with hot apple juice to creamed mixture. Fold in raisins
and currants. Allow to rest 15 minutes. Drop by teaspoonfuls onto
2 to 3 in. (5 to 7cm) apart. Bake at
350 degrees F (170 C) for 27 %%
LO-CAL CREPES
2 eggs
2 tblsp (30 mL) margarine (melted) 1 1/4 cup (310 mL) flour 1 tsp (5 mL) baking powder 1 3/4 cup (440 mL) water Instructions: --
Place eggs in blender; whip to mix well. add salt, melted margarine,
flour, baking powder and water. whip to blend thoroughly. (Should
batter become too thick, add a little extra water; stir to blend.)
Cook in crepe pan according to manufacturer's directions.
1/4 low-fat milk
24 %%
MINI PANCAKES WITH STRAWBERRY SAUCE
(Makes 12 pancakes, 6 servings)
1 cup skim milk
1 egg white
1 tsp vanilla
1 cup all-purpose flour
1-1/2 tsp baking powder
Pinch salt
Pinch cinnamon
1 tsp canola oil
1/2 cup low-fat yogurt
Strawberry Sauce: --
1 kg (300 g) frozen unsweetened strawberries
1/2 cup water
1 tbsp granulated sugar
2 tsp cornstarch
Strawberry Sauce: In saucepan over medium-high heat, bring strawberries,
water, sugar and cornstarch to boil; cook for 1 minute or until
thickened.
In bowl, beat milk, egg white and vanilla. Add flour, baking powder,
salt and cinnamon; beat mixture just until blended.
Heat snall nonstick skillet until drop of water sizzles on it. Lightly
brush skillet with oil. For each pancake, pour 2 tbsp batter onto
1 minute; turn and cook for 30 seconds. Keep warm.
Repeat with remaining batter; brushing skillet with oil as required.
145 calories,
5 g protein,
1 g fat,
27 g carbohydrate.
1 Starchy Choice
1/2 Milk Choice (2%)
1 Fruit & Vegetable Choice %%
MINT-CHIP ICE CREAM
(Yield: 6 servings)
1 1/2 tsp (7 mL) unflavored gelatin 2 tblsp (30 mL) boiling water 2 tsp (10 mL) green peppermint flavoring 1/4 tsp (1 mL) salt 1 env. (1 env.) lo-cal whipped topping mix 1/2 cup (125 mL) cold water 1 tsp (5 mL) vanilla extract 1/4 cup (60 mL) small semisweet chocolate chips Instructions: --
Sprinkle gelatin over boiling water, stirring to dissolve. add
peppermint flavoring and salt; stir well. Let mixture cool. Combine
topping mix, cold water and vanilla in bowl, and whip mixture until
stiff. Fold in peppermint mixture and chocolate chips. POur into freezer tray and freeze until firm.
1/2 fruit
2 fat
1 serving:
78 %%
ORANGE COOKIES
(Yield: 60 cookies)
1 medium orange
1/2 cup (125 mL) shortening 2 tblsp (30 mL) granulated sugar replacement or granulated fructose
2 cups (500 mL) flour 1/2 tsp (2 mL) baking powder 1/2 tsp (2 mL) baking soda 1/4 tsp (1 mL) salt 1/2 cup (125 mL) buttermilk Instructions: --
Juice and grate the rind of the orange; remove seeds from the juice. Cream together shortening and sugar replacement. Add egg, orange juice
and grated orange rind, beating until light and fluffy. Combine flour,
baking powder, baking soda and salt in sifter, and add alternately with
buttermilk to creamed mixture. Stir to blend. Drop by teaspoonfuls
2 to 3 in. (5 to 7 cm) apart. Bake
375 degrees F (190 C) for 10 to 12 minutes. Exchange
1 cookie with sugar replacement:
1/3 fat
1 cookie with fructose:
OUT-OF-BOUNDS CANDY BARS
Yield: 8 bars
1 1/4 cup (310 mL) unsweetened coconut 1/2 cup (125 mL) milk 2 tsp (10 mL) unflavored gelatin 1 tsp (5 mL) cornstarch
1 tsp (5 mL) vanilla extract
1 recipe Semisweet Dipping Chocolate
Instructions: --
Combine 1/4 cup (60 mL) of the coconut, the milk, the gelatin and cornstarch in blender; blend until smooth. Pour into small saucepan,
cook and stir over medium heat until slightly thickened. Remove from
heat and stir in vanilla and remaining coconut. Form into 8 bars, allow
2/3 full-fat milk
1 fat
1 bar:
133 %%
PEANUT BUTTER COOKIES
(Yield: 42 cookies)
1/4 cup (60 mL) margarine
1/4 cup (60 mL) creamy peanut butter
2 tblsp (30 mL) granulated sugar replacement
1 egg
1/4 cup (60 mL) water 1 tsp (5 mL) vanilla extract 1 1/2 cup (375 mL) flour 1 tsp (5 mL) baking soda 1/2 tsp (2 mL) baking powder Instructions: --
Cream together margarine, peanut butter and sugar replacements. add
egg, water and vanilla, beating until fluffy. Combine flour, baking
soda and baking powder in sifter and sift dry ingredients into creamed mixture. Stir to blend completely. Chill thoroughly, at least
2 hours or overnight. Drop by teaspoonfuls onto lightly greased
2 to 3 in. (5 to 7 cm) apart. Press flat with a
375 degrees F
190 degrees
12 to 15 minutes.
1/3 bread
1 cookie:
34 %%
POWDERED SUGAR REPLACEMENT
(Yield: 4 cup (1000 mL))
2 cups (500 mL) nonfat dry milk powder 2 cups (500 mL) cornstarch 1 cup (250 mL) granulated sugar replacement Instructions: --
Combine all ingredients in food processor or blender. Whip until well
blended and powdered.
1 bread
1/2 nonfat milk
or 1/2 bread
1/4 cup (60 mL):
81 %%
PURE JELLIES OR TOPPINGS
(Yield: 2/3 cup (189 mL))
1 cup (250 mL) fruit juice (unsweetened) 1 tblsp (15 mL) granulated sugar replacement 1 tblsp (15 mL) lo-cal pectin Instructions: --
Combine ingredients in saucepan and bring to a boil. Boil for 2
minutes, remove from heat, and let cool slightly. Pour mixture into serving dish or jelly jar; chill.
Microwave: Follow directions, using large bowl. Cook on High.
Cranberry Juice (unsweetened): Exchange: Negligible
Calories: Negligible
1/3 fruit
1 tblsp (15 mL):
9 %%
RICH CREPES
(Yield: 36 6-in. (15-cm) crepes)
3 eggs
dash salt
2 tblsp (30 mL) liquid shortening 1 1/4 cup (310 mL) flour 1/2 cup (125 mL) evaporated skimmed milk 1 cup (500 mL) water Instructions: --
Place eggs in blender; whip to mix well. Add salt, shortening, flour,
milk and water. Whip to blend thoroughly. Allow to rest 1 hour at
room temperature before using. Cook crepe in pan according to
manufacturer's directions.
1/4 full-fat milk
1 crepe:
30 %%
From: kyoung
prstorm.bison.mb.ca (kyoung)
Source: Diabetic Candy, Cookie & Dessert Cookbook by Mary Jane Finsand SEMISWEET DIPPING CHOCOLATE
(Yield: 1 cup (250 mL))
Ingredients: --
1 cup (250 mL) nonfat dry milk powder 1/3 cup (90 mL) cocoa 2 tblsp (30 mL) paraffin wax 1/2 cup (125 mL) water 1 tblsp (15 mL) liquid shortening 1 tblsp (15 mL) liquid sugar replacement Instructions: --
Combine milk powder, cocoa and wax in food processor or blender;
blend to soft powder. Pour into top of double boiler and add water,
stirring to blend. Add liquid shortening. Place over hot (not
boiling) water, and cook and stir until wax pieces are completely
dissolved and mixture is thick, smooth and creamy. Remove from heat.
Stir in sugar replacement and let cool slightly. Dip candies
according to recipe. Shake off excess chocolate. Place on very
lightly greased waxed paper and allow to cool completely. (If candies
do not remove easily, slightly warm the waxed paper over electric
burner or with clothes iron.) Store in a cool place.
Exchange full recipe: 3 low-fat milk
Calories full recipe: 427 %%