Friday Five - Weekly Update
1. What types of food did you eat this week?
2. What types of exercise did you do this week?
3. How much weight did you lose? Total loss?
4. What was your biggest challenge?
5. Have you made/eaten a dessert with Splenda? Can you share the receipe?
*Fun bonus question:
What are you plans for Halloween?
1. What types of food did you eat this week? Yogurt, Toast, Poached Eggs, Turkey Sausage, Smoothies, Grilled Turkey Burger (1st time!), Mashed potatos, green beans, grilled chicken, chili, etc.
2. What types of exercise did you do this week? Worked my butt off at Volleyball Practice and walked.
3. How much weight did you lose? Total loss? -2 pounds again. 46 total. I didn't weigh this morning. Could be more?!!?!
4. What was your biggest challenge? It's been a mental battle this week. Lots of stress and old eating habits set in (not eating much)
5. Have you made/eaten a dessert with Splenda? Can you share the receipe?
http://splenda.allrecipes.com/Recipe/Print.aspx?nprid=105459&scale=8&format=full
*Fun bonus question:
What are you plans for Halloween?
I've got my son's costume paid for and I plan to take him around and get some candy, then I'm going to dress up and go to my friends party. Nothing too out of the ordinary, except maybe that it is a Non-drinking party, hehe!
Have a great weekend,
Amber
1. What types of food did you eat this week? Roasted Garlic Chicken, French Bread Pizza (basically tomato sauce, cheese and pineapple on a piece of french bread - baked in the oven), taco meat/cheese, broiled chicken with mashed potatoes. I'm having a hard time with breakfast. I can't stand eggs and don't know what else to do for protein in the morning. I can eat oatmeal and toast, but that's all carbs...
2. What types of exercise did you do this week? Walking mostly... going to start lifting weights next week.
3. How much weight did you lose? Total loss? Just 1 lb this week. Total loss of 46 lbs since surgery on July 19.
4. What was your biggest challenge? Fatigue.... can't shake it this week. It's been a long week with volleyball games, helping students, not getting home until 8-9pm every night. I'm switching to vitamins once per day instead of hte 3x/day chewables. I think that will help. My back has been hurting a LOT also... not sure why.
5. Have you made/eaten a dessert with Splenda? Can you share the receipe? No, I haven't had anything with splenda. I drink my crystal light which has artificial sweetners but no desserts.
*Fun bonus question:
What are you plans for Halloween? Probably hang out at home, rest and pass out "treats" to the neighborhood kids. I live in a very small town, close-knit community so it's fun seeing the kids all dressed up!
Aloha...I new here, but I'll give this a try.
What types of foods this week? Protein shakes, papaya, cottage cheese, salad with chicken, nuts, feta cheese, sugarfree ice cream, south beach diet sandwich wrap (first time yesterday), chicken.
Exercise? Three times in a large Olympic pool..walking, jogging, using delta bells for arm exercises
Biggest challenge? Scale not budging all week!
No desserts with splenda yet, but I would LOVE to have a cheesecake recipe using splenda!
Plans for Halloween? My kids are coming from the mainland.....my son, DIL and my two new grandbabies, 8 months and 27 months. Maui has BIG Halloween celebrations....bigger even than Christmas.
Aloha,
KarenS
1. What types of food did you eat this week? Had the meat stuffed into the Pasta House Company canneloni, meat and cheese topping from the rest of the family's pizza, cottage cheese, baked a turkey, so lots of leftovers
2. What types of exercise did you do this week? boring....walking treadmill
3. How much weight did you lose? Total loss? My scale isn't accurate, can be up to 7 lb difference just getting off/on again. Don't know till I get back to the doc.
4. What was your biggest challenge? had stricture and repair Friday. Couldn't keep anything down.
5. Have you made/eaten a dessert with Splenda? Can you share the receipe? Nope, but I have Splenda with cottage cheese and cinnamon alot
*Fun bonus question:
What are you plans for Halloween? Go out for dinner to Mexican restaurant for fajitas (kind of a family tradition since we don't give out candy)
1. What types of food did you eat this week?
2. What types of exercise did you do this week? Treadmill, and I started going to water aerobics 3 times a week!
3. How much weight did you lose? I gained 3 lbs while back in the hospital! Total loss? 63lbs
4. What was your biggest challenge? surviving the hospital AGAIN! Eating things that would stay down.
5. Have you made/eaten a dessert with Splenda? Can you share the receipe? I make Vanilla Egg Custard - full of protein and yummy too, no one knows it's got slplenda in it.
Vanilla Egg Custard
~~~~~~~~~~~~~
4 large eggs
1 cup skim milk
1 1/2 cups evaporated fat free milk
1/2 cup splenda
2 teaspoons vanilla extract
Pinch of kosher salt
Freshly grated nutmeg
Preheat oven to 325. Place 6 custard cups or ramekins in a large roasting pan and set aside. Whisk together eggs, milk, evaporated milk, Splenda, vanilla, and salt. Pour though a fine mesh sieve into a large measuring cup. Divide evenly among the custard cups and grate a generous amount of nutmeg over each cup.
Pour enough ho****er in the roasting pan to come up halfway up the sides of the cups. Bake 30-35 mins, until the custards are set in the center. Carefully remove the custards from the water bath, and transfer to a wire rack to cool. Serve chilled.
*Fun bonus question:
What are you plans for Halloween? Hubby's band is playing at a party in Parker AZ. (a three hour drive for us), our best friends live there and are also band members.
1. What types of food did you eat this week? I had a steak last night for the first time. Loved it and tolerated it without any problems. Yummy
2. What types of exercise did you do this week? treadmil and my gym workout. Nothing new
3. How much weight did you lose? Total loss? total wt loss is 90 lbs
4. What was your biggest challenge? Finding clothes in my closet that dont look like they belong to me. I am swimming in my clothes these days.
5. Have you made/eaten a dessert with Splenda? Can you share the receipe? I dont eat any sugar subs yet. However I have tons of deserts that have splenda from when I did diets in the past....I just dont want to mess this up so I stay away from all sweets due to even sugar subs will cause u to crave sugar. But for those of u who do Splenda here goes
FRENCH SILK PIE - 4 Servings
1/2 cup butter, softened
2/3 cup Splenda
2 oz unsweetened baking chocolate (8 grams of carbs)
1 tsp vanilla (3 g)
1/2 cup refrigerated or frozen egg product, thawed
Cream butter and Splenda together. Melt chocolate and blend into butter mixture when cooled. Stir in vanilla. Add egg product. Beat well with mixer until smooth. Chill 1-2 hours minimum. Top with whipped cream (3.3 grams per cup), if desired.
Carb Count: Recipe Total 11 grams of carbs, Carbohydrates Per Serving 2.9 grams of carbs
*Fun bonus question:
What are you plans for Halloween? Fall is my favorite time of yr. I had a fall themed wedding 2 yrs ago. We lined the walks with starry punched pumpkins to light our way. it was simply beautiful. But no plans for halloween...I never have liked that holiday.. its just seems to satanic. I dont go to church and im not a religous fanatic...but I dont like that halloween holiday, never ever have.
The only celebrating I can see me doing is just being so grateful Ive had this surgery that that I dont have any cravings for things that arent good for me. So glad when I go to shop now, that all the halloween candy doesnt call my name anymore. We went to Walmart last week and the isles were lined with all that candy and we just walked by...didnt give it a second though...Im ver grateful for what this surgery has done for me.
Here are a few more deserts but please dont over do it with these recipes.
No Bake Cookies
3 c quick oats
2/3 c peanut butter
2 c splenda
*1/4 c sugar (Cindy thinks they are a little bitter if you omit this..so I never tried it without adding it)
1/2 c low fat butter (1 stick)
1/2 c milk (skim)
1/3 c HERSHEY's cocoa (Cindy has tried other brands and they just didn't taste as good)
2 tsp vanilla
Measure out oats & peanut butter & set aside.
Combine splenda, sugar, butter, milk, cocoa, Cook over medium heat, stirring constantly. Bring to a rolling boil then remove from heat. Add oats, peanut butter, and vnilla. Stir quickly and mix well. Immediately drop by heaping tsp onto wzx paper or foil. Cool. Makes 2-4 dozen...depending on size of cookie.
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SF...Flour-less Peanut butter cookies
1 c Splenda
1 c Peanut Butter
1 egg
1 tsp vanilla
Mix well, spoon onto cookie sheet. I smash them down with a fork to give them that 'peanut butter cookie' appearance. Bake in a pre-heated oven at 350 for 15 minutes. Let cool thoroughly on a rack before storing.
Yield: Depends on size of cookie, usually ~12-18 cookies per batch.
For nutritional info, add the values for the PB you used plus that for 1 egg, divide by # of cookies. Mine are usually ~90 calories/cookie...although, I do think that some of the fat from the peanut butter cooks off because you can see the greasiness on the cookie sheet.
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SF Chocolate Eclairs
Dough
1/2 c water
1/4 c butter
1/2 c flour
2 eggs
Vanilla Filling
1-1/4 c cold fat-free milk
1/4 tsp vanilla
1 pk (1 oz) sf instant vanilla pudding mix
1 c fat-free whipped topping (*they just came out with SF Cool Whip)
Chocolate topping
1-1/2 c cold fat-free milk
1 pk (1.4 oz) sf instant chocolate pudding mix
For dough, bring water & butter to a boil. Add flour all at once, stir until a smooth ball forms. Remove from heat & allow to stand for 5 minutes. Add eggs, one at a time, beating well after each addition. Continue to beat until mixture is smooth & shiney. Transfer to a resealable plastic bag, seal. Cut a 1" hole in one corner of bag. Pipe eight 3-1/2" logs onto an ungreased baking sheet. Bake at 450 for 10 minutes. Reduce heat to 400, bake an additional 15-20 minutes or until golden brown. Transfer to a wie rack. IMMEDIATELY cut a slit to allow steam to escape (I used a pair of kitchen shears for this in order to do it fast). Cool completely. Split and set tops aside. Remove inside soft dough if needed. (I didn't need to)
For filling, beat milk, vanilla, vanilla pudding mix until thickened with a mixer on low speed (~2 minutes). Fold in whipped topping.
For topping, Mix for 2 minutes or until thickened on low speed milk & chocolate pudding mix.
Assemble by spooning vanilla pudding mixture on top of bottom dough layer, add top top layer, top with chocolate topping.
* If you make more than one batch, I wouldn't double the chocolate topping or you are going to end up with A LOT left over. For every 3 batches, I'd double the topping recipe instead of tripling it.
yield: 8
1 eclair = 170 calories, 7 g fat, 70 mg cholosterol, 418 mg sodium, 19 g carbs, 6 g protein
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No-Bake Strawberry dessert
1 load (10-1/2 oz) angel food cake, cut into 1" cubes
2 pk (.3 oz each) SF strawberry gelatin
2 c boiling water
1 pk (20 oz) frozen unsweetened strawberries, thawed
2 c 1% milk
1 pk (1 oz) SF instant vanilla pudding mix
1 carton (8 oz) frozen reduced fat whipped topping, thawed
Arange cake cubes in a single layer in a 13"x9"x2" dish. In a bowl, dissolve gelatin in boiling water, stir in strawberries. Pour over cake and gently press cake down. Refrigerate until set, about 1 hour.
In a bowl, whisk milk & pudding mix for 2 minutes or until slightly thickened. Spoon over gelatin layer. Spread with whipped topping. Refrigerate until serving.
Yield: 20 servings
1 serving = 92 calories, 2 g fat, 2 mg cholesterol, 172 mg sodium, 16 g carbs, 1 g fiber, 2 g protein
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Dawns Mint Chocolate Cheesecake
1 Package s/f double fudge dipped mint Murrays Cookies-crushed
2 philly cream cheese fat-free boxes
1 tub cool-whip lite or s/f
2 boxes Jello pudding s/f cheesecake flavored
4 c Skim Milk
Put crushed cookies on bottom of 9x13 pan (save back some cookie crumbs to garnish).
In mixing bowl whip together the cream cheese and the cool-whip, then add the jello pudding mix, and 4 c, mix together.
Pour pudding mixture over cookie crust.
Can also use this same mixture but replace the mint cookies with fudge dipped s/f graham cookies (Murray's) or sf Oreo's and/or top with lite cherries.
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Fruit ****tail Snack Cake
Ingredients:
1 large egg
1 c Splenda
1-15 ounce can fruit ****tail (I use Del Monte's Carb select), minus 2 tablespoons of the juice
1 tsp baking powder
1 tsp baking soda
½ tsp salt
1 ¼ c all-purpose flour
1 tsp vanilla extract
1. Preheat oven to 325ºF. Coat an 8" square pan with non-stick cooking spray.
2. In a large mixing bowl beat egg, Splenda, and fruit ****tail with a hand mixer until smooth.
3. In a medium bowl, sift together dry ingredients.
4. Fold dry ingredients into fruit ****tail mixture with a whisk; then add vanilla extract.
5. Pour batter into prepared pan and bake for 30-35 minutes or until top springs back when touched. Cool & serve.
Serves Nine
Per serving (Calculated using fruit ****tail in light syrup. Calories, etc will be lower if the Del Monte Carb select Fruit ****tail is used instead.)
Calories: 110
Carbs: 23 g
Protein: 3 g
Fat: 1g (0 saturated)
Fiber: 1 g
Sodium: 200 milligrams
Sugar free deserts
Peach Blintzes
Blintzes
1 cup skim milk 3/4 cup all-purpose flour 1/4 cup frozen cholesterol-
free egg product, defrosted; or 1 egg beaten 2 teaspoons sugar
substitute Dash salt
Filling
1 1/2 cups nonfat or low-fat cottage cheese, drained 1/4 cup finely
chopped peeled fresh peach 2 tablespoons sugar substitute (splenda)
1 tablespoon orange marmalade 1/4 teaspoon vanilla
Sauce
1/2 cup vanilla nonfat or low-fat yogurt 1 tablespoon honey 2 fresh
peaches peeled, pitted, and thinly sliced 5.0 servings
1 Combine blintz ingredients in medium mixing bowl. Beat with whisk
until batter is smooth. Spray 7-inch non-stick skillet with non-
stick vegetable cooking spray. Heat skillet over medium-high heat. 2
Add 3 scant tablespoons batter to skillet, tilting skillet to coat
bottom. Cook for 30 seconds to 1 minute, or until blintz is lightly
browned on both sides, turning blintz over after half the time.
Repeat with remaining batter, stacking blintzes between sheets of
wax paper. (Spray skillet with nonstick vegetable cooking spray
between blintzes.) Set aside. 3 Combine filling ingredients in small
mixing bowl. Set aside. In small bowl, combine sauce ingredients.
Set aside. Spoon 3 scant tablespoons filling down center of each
blintz. Roll up. Place blintzes on serving plates. Arrange peach
slices and spoon sauce evenly over blitzes. 4 Tip: Drained canned
peaches in juice or frozen peaches can be substituted for fresh
peaches
Nutrition Facts
Serving Size: 2 blintzes (220g) Servings: 5.0 Calories: 209.0
Calories from fat: 4.0 Amount/Serving %DV Amount/Serving %DV Total
Fat 1g 1% Total Carbohydrate 38g 13% Saturated Fat 0g 0% Dietary
Fiber 2g 6% Cholesterol 4mg 1% Sugars from skim milk only Sodium
309mg 13% Protein 14g Vitamin A 8% Vitamin C 6% Calcium 15% Iron 6%
****************************************************
Mom's Brownies
Servings: 20-Serving size: 1 piece-Preparation time: 20 minutes
3 tablespoons canola oil 1-1/2 cups all-purpose flour 1/2 cup
unsweetened cocoa powder 1/2 cup high protein powder (no aspartame)
1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon salt 6
large egg whites (egg substitute) 1/2 cup unsweetened applesauce 1/2
cup date sugar Splenda, 1-1/2 teaspoons vanilla extract 1/4 cup
walnuts (optional)
Preheat oven to 350°. Grease an 8-inch square baking pan with 1/2
tablespoon of oil, set aside. In a medium bowl, combine flour,
cocoa, protein, baking powder, baking soda, and salt. Mix well. In a
large bowl, beat together egg whites, applesauce, sugar, remaining
oil, and vanilla. Combine flour mixture with egg mixture until
blended thoroughly (do not over mix). Add walnuts to batter, then
pour into prepared pan. Bake until just set and a toothpick inserted
in center comes out clean (about 20 minutes). Place pan on a wire
rack and cool for 15 minutes. Cut brownies into squares and serve.
Calories: 95.6 cal Protein: 7.3 g Carbohydrates: 9.4 g Total Fat:
3.2 g Saturated Fat: 0.5 g Mono-Unsaturated: 1.6 g Poly-Unsaturated:
1.3 g Cholesterol: 7.8 mg Dietary Fiber: 0.4 g
=====================================================
BAKED APPLES
Apples Cinnamon Artificial sweetener Non-sugar black cherry soda
Wash and core apples. Slit and peel 1/3 of the way down. Place
apples in oven- proof dish and pour soda over them. Sprinkle with
cinnamon and sweetener. Bake at 375 degrees until apples are tender.
You can substitute diet 7-up for the diet black cherry soda if you
like. (carbonation cooks out)
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Sugar Free Apple Pie
4-5 Red Delicious apples, peeled and sliced in thin wedges 1 cup
equivalent of sweetener (I prefer Equal) 1/2 cup margarine or butter
Unbaked crust for a double crust pie
Place the peeled, sliced apples in the crust until it's about 2/3
full. Sprinkle the sweetener over the apples after stirring 2
tablespoons of flour into the sweetener. Slice the margarine and dot
over the pie. Put on the top crust then bake in a slow, 325 degree
oven for 1 1/4 to 1 1/2 hours or until the crust is light brown.
Enjoy.
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Pie Crust
3 cups all purpose flour 1/2 teaspoon salt 1/2 cup Crisco 1/2 cup
applesauce, 7 tablespoons ice water
Mix the flour, salt, and Crisco with a pastry blender, two knives,
or in a food processor until well combined. Add half the water and
mix before adding the remainder and mixing. Roll out on a floured
surface. This makes three single crust pies or two double crust
pies.
*I use hot tap water rather than ice water because the crust is more
manageable and just as flaky.
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Blackberry Cobbler
ingredients:
cobbler filling: ...
1/2 cup fruit-sweet boysenberry or blueberry syrup 3 Tablespoons
cornstarch 3 Tablespoons water 3/4 teaspoon cinnamon 4 cups
blackberries (or marionberries, boysenberries, blueberries)
cobbler dough:
1 cup unbleached flour 1 1/2 teaspoons baking powder 1/2 teaspoon
salt 2 Tablespoons melted low fat margarine 2 Tablespoons apple
juice concentrate 1/4 cup low fat fruit-sweet berry or cherry yogurt
1-2 packets Equal® ( NutraSweet® as sweet as 2 teaspoons sugar each)
optional
instructions:
Preheat oven to 400 degrees. Spray deep dish pie pan with nonstick
spray. Stir cornstarch into water until dissolved. Mix in syrup and
cinnamon, and let sit while you make the dough. Sift together flour,
baking powder, and salt. In a separate bowl, combine margarine,
juice concentrate, and yogurt. Pour this mixture over the sifted
flour, and blend gently with a fork for 20 to 30 seconds. Then knead
dough 20 to 30 more seconds. On floured surface, press dough into
approximately 1/4 to 1/2 inch thickness, yet wide enough to cover
blackberries in pan.
Fold rinsed, drained berries into syrup and cornstarch mixture. Pour
berry filling into greased pan, and set cobbler dough into place
over the top, making the dough surface as even as possible. Press
dough against sides of pan, and cut a design in the dough for air
vents. Turn oven down to 375 degrees, and bake for 20 to 25 minutes.
The cobbler is done when the dough is light brown.
Since blackberries vary in sweetness, be prepared, after baking, to
sprinkle up to 2 packets Equal® over the top.
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Sugar-Free Cream Cheese Frosting
ingredients:
1 1/2 cups low fat light cream cheese 1 1/2 Tablespoons low fat
margarine, softened 16 packets Splenda each packet equaling
sweetness of 2 teaspoons sugar) 2 teaspoons vanilla 0-2 Tablespoons
1% milk to thin frosting
instructions:
Beat together cream cheese and margarine. Then stir in splenda, and
mil****il powder is moistened. Beat until smooth and spread on
Carrot Cake or other sweet treat, such as the Marmalade Oat Muffins.
Frosts 2 9" round layers of cake or two dozen cupcakes.
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Sugar-Free Pumpkin Cheesecake A.K.A. Ice-Creamy Pumpkin Squares
ingredients:
cookie crust ingredients:
1/4 cup pecan pieces 2 cups biscuit mix 2/3 cup pitted dates 2 egg
whites (use egg beaters) 3 Tablespoons warm water 1 teaspoons
vanilla 6 Tablespoons fat free butter 2 Tablespoons pecans
(optional) pumpkin layer ingredients: 1 1/2 cups light cream cheese
1 cup solid pack pumpkin 3/8 teaspoon pumpkin pie spice 3/8 teaspoon
cinnamon 12 packets Splenda 1/2 teaspoon vanilla 3 drops maple
flavoring (if available) 1/2 cup fat free whipping cream
instructions:
crust:
Preheat oven to 350 degrees.
Use a blender or food processor to chop pecan pieces until finely
ground. Sift biscuit mix, and stir in the pecans. Set aside.
Use blender or food processor to purée dates, gradually adding egg
whites and warm water. Beat several minutes until creamy. Melt
butter, and then stir in date cream and vanilla. Fold liquid
ingredients into biscuit mix. Stir only until blended.
Spread the moist dough to the edges of a 9" x 11" pan. The crust
will be about 1/4 inch thick. Bake at 350 degrees for 7-10 minutes
until slight touches of light brown can be seen. Set aside to cool.
pumpkin layer:
Purée in food processor or blender all ingredients except whipping
cream. Meanwhile, beat whipping cream until stiff. Then fold whipped
cream into the pumpkin purée. Spread this pumpkin mixture evenly
across the cooled cookie crust, and sprinkle on top 2 Tablespoons
finely chopped pecans.
Refrigerate until within 1 to 2 hours before serving. Then place the
pan of pumpkin squares on an even surface in the freezer for 30 to
90 minutes until ready to serve. Makes 18 2" x 3" servings.
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Sugar-Free Blueberry Yogurt Pie
ingredients:
your favorite 8-9" pie crust, baked and cooled
filling ingredients:
1 1/3 cups fruit-sweetened blueberry yogurt (2 6-ounce cartons) 2
Tablespoons fruit-sweetened blueberry syrup or jam 1-3 packets
Equal® I like Splenda better (NutraSweet® as sweet as 2 teaspoons
sugar each) - optional 1/4 cup fat free whipping cream 2 cups fresh,
rinsed and drained blueberries
instructions:
Blend blueberry syrup and Equal® into yogurt. Then beat the whipping
cream until stiff. Fold whipped cream and then blueberries into
yogurt. Spoon yogurt filling into pie crust. Place in freezer for 2
hours, and then keep chilled in refrigerator for 30 to 60 minutes
before serving.
OATMEAL PEANUT BUTTER COOKIES
2/3 c. oatmeal 2 c. flour 1 tsp. lite salt 1/4 tsp. Soda 2 tsp.
baking powder 1/3 c. corn oil 2/3 c. salt free peanut butter 1/4 c.
Eggbeaters and 1 egg 3 tbsp. skim milk 4 tbsp. liquid sweetener 2
tbsp. sugar substitute splenda
Sift flour, salt, soda, and baking powder. Cream next 6 ingredients
together add oatmeal, beat. Add flour mixture, stir until it forms a
ball; roll into 1 inch balls. Place on ungreased cookie sheet. Press
down with glass. Bake at 375 degrees for 10 minutes. Each cookie 35
calories.
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SUGARFREE FUDGE
1 14 1/2 oz. evaporated milk 3 tbsp. Cocoa 1/4 c. oleo Liquid
Sweetner to equal 1/2 c. sugar 1/4 tsp. Salt 1 tsp. Vanilla 2 1/2 c.
graham cracker crumbs 1/4 c. nuts (optional)
Combine milk and cocoa in saucepan. Beat well. Add oleo, sweetner,
salt. Bring to boil. Remove from heat. Stir in remaining ingredients
except 1/4 cup graham crackers. Cool about 15 minutes. Divide
mixture into 32 balls. Roll in remaining cracker crumbs and chill.
===================================================
DIET PEACH COBBLER
8 oz. diet canned peaches, drained 2 c. water 1/2 tsp. cinnamon 1
tbsp. vanilla 1 pkg. Butter Buds 2 tbsp. cornstarch 2 tbsp. water 5
pkgs. Equal 6 pkgs. Splenda
CRUST*:
2 c. flour 2/3 c. low fat margarine 4 tbsp. water
Place peaches, water, cinnamon and Butter Buds in saucepan. Bring
mixture to a boil. Add cornstarch mixed with water and continue to
coo****il thickened. Add sugar substitutes last. Pour into a baking
pan, place crust on top and bake at 350 to 375 degrees until brown,
approximately 45 minutes.
*Low cholesterol, low saturated fat crust.
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S'More Fudge Bars
Ingredients:
Butter-flavored cooking spray 11 whole low-fat graham crackers (2 ½
x 5 inch rectangles), crumbled 1 bag (10.5 oz.) miniature
marshmallows 3/2 C. sugar (sugar replacement)Splenda works really
well here (granulated) 1/2 C. evaporated skim milk 2 T. vegetable
oil spread (7g fat per tablespoon) 1 bag (12 oz.) reduced-fat
unsweetened chocolate chips
Directions:
Spray a 9 x 13 inch pan with butter-flavored cooking spray. Set
aside. In a large mixing bowl, combine graham crackers and
marshmallows. Set aside. In a large saucepan, combine sugar and
evaporated skim milk. Heat over medium heat until boiling. Boil 3
minutes, stirring constantly. Stir in vegetable oil spread until
melted. Stir in chocolate chips until melted. Using a spoon sprayed
with butter-flavored cooking spray, stir chocolate mixture into
graham cracker mixture until well blended. Press into prepared pan.
Serve at room temperature or cold.
Nutrition information per serving: 157 calories, 32g carbohydrate,
2g protein, 4.3g fat, 3.6g saturated fat, 0mg cholesterol, 0.4g
dietary fiber, 47mg sodium Yield: 24 servings
====================================================
"A fruity and flavorful bar without the sugar. "
Ingredients:
1/2 cup dates 1/2 cup prunes 1/2 cup chopped raisins 1 cup water 1/2
cup low fat margarine 2 eggs (egg beaters) 1 teaspoon vanilla
extract 1/2 cup chopped nuts (optional) 1 cup all-purpose flour 1
teaspoon baking soda 1/4 teaspoon salt
Directions:
1 Cut dates and prunes into small pieces. Boil dates, prunes,
raisins, and water for 5 minutes. Add margarine. Mix and set aside
to cool.
2 Preheat oven to 350 degrees F (180 degrees C).
3 Mix the eggs, vanilla and nuts. Add to the fruit mixture. Sift the
flour, baking soda and salt and add to the fruit mixture. (If you
want a spicy bar add 1/2 tsp. Cinnamon and 1/4 tsp. Nutmeg to the
flour.)
4 Spread in 7 x 11 inch pan and bake for 25-30 minutes. Makes 20
bars
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Applesauce Cocoa Cookies "Chocolate and moist, these are
delicious. "
Ingredients:
1/2 cup vegetable shortening 1 egg or egg substitute 1/3 cup
unsweetened cocoa powder 1/2 teaspoon salt 1/4 cup water 1 teaspoon
baking powder 1/3 cup sugar replacement (granulated)Splenda 2 cups
cake flour 1/2 teaspoon ground cinnamon 1/2 teaspoon baking soda 1
cup unsweetened applesauce
Directions:
1 Preheat oven to 375 degrees F (190 degrees C). Grease cookie
sheets.
2 Cream together shortening and sugar replacement. Add egg and blend
well.
3 Sift all dry ingredients together and add alternately with
applesauce and water to creamed mixture. Be sure to add flour first
and last.
4 Drop by teaspoonfuls onto greased cookie sheets. Bake at 375
degrees F for 12-15 minutes.
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Peanut Butter 'n Banana Cookies
Traditional peanut butter cookies made moister and more flavourful
with mashed banana - two favourite flavours for one great cookie.
1/2 cup (125 ml) peanut butter (at room temperature) 1/4 cup (50 ml)
fat free margarine, softened 1/3 cup (75 ml ) mashed ripe banana 1
egg 1/2 tsp (2 ml) vanilla 1 cup (250 ml) all-purpose flour 1/2 cup
(125 ml) Splenda Granular 1/2 tsp (2 ml) baking soda 1/2 tsp (2 ml)
salt
1. Cream peanut butter, margarine, banana, egg and vanilla until
light and fluffy. Mix remaining ingredients separately. Blend into
peanut butter mixture until smooth. 2. Form into 1 inch balls. PLace
on baking sheets. Flatten with fork to desired thickness. Bake at
350°F for 10 to 12 minutes or until golden brown on bottoms. Cool on
rack.
Makes 3 dozen cookies.
4.3 g carbohydrate 1.5 g protein 3.1 g fat 50 calories (per cookie)
===================================================
APPLESAUCE COOKIES
These cookies take advantage of applesauce's uncanny ability to fill
in for butter or margarine in many baking recipes. In this case, the
result is an excellent chewy, spicy cookie with almost no fat and
relatively few calories. Makes about 36 cookies. Per cookie: .4 gram
fat, 44 calories. One cookie once a week won't hurt you
1-1/2 cups flour 1-1/2 teaspoons baking powder 1/2 teaspoon baking
soda 1/2 teaspoon cloves 1/2 teaspoon cinnamon 1/4 teaspoon salt 2
eggs, at room temperature 1/2 cup brown suga twin 1/2 cup raisins
1/4 cup unsweetened applesauce
Preheat oven to 375 degrees. Lightly grease cookie sheets, or line
with parchment paper. Sift together flour, baking powder, baking
soda, spices, and salt; set aside.
In a mixing bowl, beat eggs until thick and pale. Add brown sugar;
mix well. Add applesauce; mix well.
Add flour mixture. With mixer on low speed, mix until flour is
incorporated. Add raisins; mix until distributed through dough. Mix
a few more strokes by hand. Drop dough onto prepared cookie sheets;
bake 8 to 10 minutes.
=======================================================
FAT-FREE WHOLE WHEAT BANANA BREAD
There are probably as many variations on banana bread as there are
bakers who love to make it. This recipe uses whole-wheat flour and
honey, making it more nutritious than most quick breads. It's a
heavy, moist, nutty-flavored loaf.
3 ripe bananas, mashed 3/4 cup honey (not for new post-ops) 1/4 cup
unsweetened applesauce 1/2 teaspoon baking soda 1-1/2 cups whole
wheat flour
Preheat oven to 350 degrees. Coat a bread pan with non-stick spray
or line the bottom with parchment paper.
Mix all ingredients until well blended. Pour into pan and bake one
hour, or until a tester inserted in the center comes out clean.
****************************************************
For those friends who can't indulge in sugar free holiday treats,
prepare these easy and satisfying shortbread cookies. These flaky,
pastry-like morsels are lovely alone, but even better filled with
flavored cream cheese or your favorite sugar free preserves. I'm
going to decorate these with SF orange preserves and SF licorice and
make little witches for Halloween..They're sure to become a holiday
favorite!
Sugar Free Shortbread Cookies
Ingredients: ½ cup nuts, sesame seeds or sunflower seed meats 1 cup
all purpose flour ½ cup oat flour ½ pound (2 sticks) low fat cold
butter, cut into ¼ inch chunks ½ teaspoon salt 2-3 tablespoons Sugar-
Free Caramel Syrup Additional chopped nuts for garnish Whipped cream
cheese (optional) Sugar free preserves (optional)
Directions: Preheat the oven to 350 degrees; In a food processor,
grind up the seeds or nuts to a coarse powder, pulsing on and off to
ensure that they don't become over processed. Add the flours, butter
and salt and pulse until evenly combined to a cornmeal-like
consistency. Add 2 tablespoons of the syrup and mix with a fork just
until the dough begins to hold together. Do not over mix. Roll the
dough out to a thickness of about 1" and cut into small circles,
diamonds, or stars. Place on an ungreased cookie sheet. Brush the
cookie tops lightly with additional syrup and sprinkle with
additional chopped nuts. Bake for 10-12 minutes, until crisp and
just brown on the edges. Cool on a rack.
Tips: Serve plain or sandwich two cookies with a filling of sugar
free preserves or whipped cream cheese mixed to taste with your
favorite Sugar Free Flavored Syrup. Be creative let me know what you
come up with.. Yield: Makes about 3 dozen cookies
+++++++++++++++++++++++++++++++++++++++++++++++++++++++
PUDDING FUDGE
1 small pkg Butterscotch or Sugar free Chocolate pudding (not
instant) 1 cup Granulated Sugar substitute (splenda) 1/2 cup Brown
Sugar twin 1/2 cup Evaporated Milk 1 tbsp low fat Butter or
margarine 1/2 cup chopped pecans, or other nuts
Dissolve sugar and pudding in milk. Cook, stirring constantly, over
low heat until soft ball forms when dropped in cold water, or until
temperature reaches 234F. Add nuts and butter, and beat until cool,
or until it begins to thicken. Pour into greased pan or drop by
spoonfuls onto waxed paper. It will harden as it cools to room
temperature.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++
Low Fat/Sugar Free Chocolate Fudge Brownies
All the chocolate goodness without all of the fat! or sugar....
Enjoy these warm.
INGREDIENTS: 3/4 cup unsweetened apple butter 1 cup slenda 1 cup
brown sugar twin 2 tsp. pure vanilla extract 1 cup egg substitute
3/4 cup unsweetened cocoa powder 1 cup all-purpose flour (can use
almond flour for less carbs) 1/2 tsp. baking powder nonfat cooking
spray 1 small box sugar free chocolate Jell-O mix (follow water
instructions) and add to batter mix below with 1/4 cup unsweetened
applesauce)
PREPARATION: 1. Preheat oven to 350°F. 2. Lightly spray a 9x13 inch
baking dish with nonfat cooking spray. 3. In a large bowl, combine
apple butter, sugar, brown sugar, vanilla and egg substitute and mix
until well blended. 4. Stir in cocoa, flour and baking powder; mix
until all ingredients are blended. (add in 1 small box sugar free
chocolate Jell-O mix (follow water instructions) and add to batter
mix below with 1/4 cup unsweetened applesauce) mix really well. 5.
Spoon batter into prepared dish and bake 30-35 minutes. 6. Cool to
room temperature; sprinkle with powder sugar, if desired.
Cook time: 25-35 minutes test with toothpick in center Serves: 16
+++++++++++++++++++++++++++++++++++++++++++++++++++++++
PINEAPPLE AND ORANGE YOGURT FREEZE
2 cups fresh or drained canned pineapple chunks 1/2 cup mandarin
oranges, drained 1/4 tea. vanilla extract 1 cup fat free sugar free
yogurt 1 cup sugar free/fat free whipped topping
In a food processor or blender process pineapple, oranges, and
vanilla until smooth. add yogurt, process briefly, just enough to
mix. scrape down sides of bowl with a spatula. place in freezer for
30 mins.place bowl back on processor and pulse once to mix slightly;
add whipped topping. pulse once or twice to incorporate. scrape the
bowl sides again and pulse once or twice again. spoon evenly into 6
oz. custard bowls or fluted glasses. cover and freeze 1 to 2 hours
or until firm.
Serves 4 per 3/4 cup serving: 94 calories 1.7 fat 1.1 cholesterol 70
sodium 19.4 carbs 1.2 fiber 4.7 protein 290 potassium
++++++++++++++++++++++++++++++++++++++++++++++++
Grape-Nuts Yogurt Parfait
Layer 1 cup sliced strawberries, 1 container (8 oz) Breyers no sugar
added Lowfat Vanilla or Fruited Yogurt and ½ cup Post Grape-Nuts
Brand Cereal in 2 dessert glasses. Serve at once. Makes 2 servings.
++++++++++++++++++++++++++++++++++++++++++++++++
BAKED APPLES
Apples Cinnamon Artificial sweetener Non-sugar black cherry soda
Wash and core apples. Slit and peel 1/3 of the way down. Place
apples in oven- proof dish and pour soda over them. Sprinkle with
cinnamon and sweetener. Bake at 375 degrees until apples are tender.
You can substitute diet 7-up for the diet black cherry soda if you
like. (carbonation cooks out)
++++++++++++++++++++++++++++++++++++++++++++++++
STRAWBERRY BANANA ICE
Preparation Time: 20 Serving Size: 5 fluid oz. Serves: 6
Ingredients: 1 bag frozen strawberries unsweetened (20 oz.) 2-3 very
ripe bananas, frozen* 6-8 tsp. SPLENDA® Granular or 3-4 SPLENDA
Packets
Directions: 1. Remove strawberries and bananas from freezer and
place in separate microwave safe containers. 2. Microwave each
container for 60-90 seconds on high. Fruit should still be semi-
frozen. 3. Peel bananas and chop each into 5 or 6 pieces. 4. Puree
bananas, strawberries and SPLENDA in a food processor or blender
until smooth. Do not over process, as the ice crystals may begin to
melt. Serve immediately.
* Note: This is great to use for over-ripe bananas, just put them in
your freezer until you are ready to use. Don^t be concerned about
the frozen banana skin color, which is typically a brownish-black.
The frozen banana fruit is perfect for this recipe and will keep
inside the skin for months.
Nutrients Per Serving: Serving Size 152g Calories 90 Carbohydrates
22g Protein 1g Dietary Fiber 2g Total Fat 0g Saturated Fat 0g
Cholesterol 0g Sodium 2mg
++++++++++++++++++++++++++++++++++++++++++++++++
Strawberry Protein Smoothie:
1 carton (8 oz) plain nonfat yogurt 1/4 c. skim milk or 1% milk 1 t.
SPLENDA or 3 packets 3 c. frozen strawberries 1 **** cubes 1 scoop
vanilla protein powder
Combine yogurt, milk Equal in blender container. W/ blender running,
add thru the top, berries, a few at a time (opening in lid). Blend
til smooth, add ice cubes one at a time thru opening in lid. Blend
til slushy. Pour in glasses.
++++++++++++++++++++++++++++++++++++++++++++++++
Protein Fruit Smoothie Recipes:
1 scoop of your favorite protein powder 1/2 c. low fat plain or
vanilla yogurt 2 strawberries or 1/4 banana 2 ice cubes (powdered
milk can be used if desired)
Add a little water if powdered milk is used. It can be used in place
of yogurt, also. Blend all ingredients in blender til ice is
crushed. Drink!
++++++++++++++++++++++++++++++++++++++++++++++++
Tropical Fruit Breeze Protein Shake:
Mix 1 serving strawberry protein powder. Then add 1/4 c. of frozen
unsweetened peaches, 1/4 c. pineapple and 3 ice cubes. Blend at high
speed for 45 seconds and serve. (make sure pineapple is drained).
++++++++++++++++++++++++++++++++++++++++++++++++
Strawberry Banana Frost Protein Shake: Mix 1 serving of strawberry
protein powder. Then add 1 ripe banana and 3 ice cubes. Blend for 45
seconds on high speed and serve.
++++++++++++++++++++++++++++++++++++++++++++++++
Frozen Fruit Glace' Protein Shake: Mix 1 serving vanilla protein
powder, using half water and half orange juice. Then add 1 banana
and 4 frozen strawberries. Add 3 ice cubes. Blend for 45 seconds at
high speed and serve.
++++++++++++++++++++++++++++++++++++++++++++++++
Frozen Orange Creamsicle
Ingredients: 2 small boxes Sugar Free Orange Jell-O 2 pkts Splenda 1
Cup heavy cream 2 Cups boiling water 1 Cup crushed ice
Add 2 cups boiling water to Jell-O mix as per package directions and
mix well till fully disolved. Add crushed ice to the mixture and
stir to melt ice and cool mixture. Add sweetener and heavy cream.
Mix well, pour into freezer bowl or individual cups and chill until
firm. (These can also be poured into freezer-pop holders to make
true creamsicle type treats!)
Makes 8 Servings. 1 carb per serving.
++++++++++++++++++++++++++++++++++++++++++++++++
Sugar Free Chocolate Mousse To DIE For!!!
1 package (4-serving size) chocolate sugar-free instant pudding mix,
1 package (about 10 ounces) soft tofu, 1 heaping tablespoon
unsweetened cocoa powder, 1/4 to 1/2 teaspoon instant coffee
crystals (more if you like mocha), 8 to 12 ounces heavy whipping
cream, chilled,
Using an electric mixer, beat first four ingredients until very
smooth. In a separate bowl, whip the cream until just about stiff.
Turn the mixer to the lowest setting, blend in the pudding/tofu
mixture, and TURN OFF THE MIXER! If you overbeat, you'll get
chocolate butter!
I like this with the smaller amount of cream, for a sturdier
texture, but I know folks who like it with the larger amount, for a
fluffier texture. Your choice! Try it with vanilla pudding and a
half-teaspoon of extra vanilla, too!
Strawberry Cups
1 package (4-serving size) sugar-free lemon gelatin 1 cup boiling
water, 10-12 ounces frozen unsweetened strawberries, partly thawed,
8 ounces heavy cream
Put gelatin and water in a blender, and whirl for 10-15 seconds to
dissolve the gelatin. Add strawberries, and whirl again, just long
enough to blend in the berries. Put the blender container in the
refrigerator for 10 minutes -- just until the mixture is starting to
thicken a bit. Add 3/4 cup heavy cream, and run blender just long
enough to mix it all in -- about 10 to 15 seconds. Pour into 5 or 6
pretty little desert cups and chill. Whip the remaining 1/4 cup
cream with vanilla, and a quarter packet of artificial sweetener if
desired, to garnish.
++++++++++++++++++++++++++++++++++++++++++++++++
No Sugar Chocolate Fudge
2 pkgs (8 oz each) low fat cream cheese softened 2 squares (1 oz
each) unsweetened chocolate, melted and cooled 1/2 cup splenda 1 tsp
vanilla 1/2 c. chopped pecans
Beat cream cheese, chocolate, sweetener and vanilla until smooth.
Stir in pecans. Pour into an 8" square baking pan lined with foil.
Cover and refrigerate overnight.
+++++++++++++++++++++++++++++++++++++++++++++++++
Low Fat Lemon Souffle Cheesecake
1 HONEY MAID (Nabisco) Graham Cracker, crushed 2/3 cup boiling water
1 pkg. (4-serving size) JELL-O Brand Lemon Flavor Sugar Free Low
Calorie Gelatin 1 cup BREAKSTONE'S or KNUDSEN Lowfat Cottage Cheese
1 container (8 oz.) PHILADELPHIA FREE Fat Free Cream Cheese 2 cups
thawed COOL WHIP FREE Fat Free Whipped Topping
Sprinkle 1/2 of the crumbs onto sides of 8- or 9-inch springform pan
or 9-inch pie plate which has been sprayed with no stick cooking
spray. Stir boiling water into gelatin in large bowl at least 2
minutes until completely dissolved. Pour into blender container. Add
cheeses; cover. Blend on medium speed until smooth, scraping down
sides occasionally. Pour into large bowl. Gently stir in whipped
topping. Pour into prepared pan; smooth top. Sprinkle remaining
crumbs around outside edge. Refrigerate 4 hours or until set. Remove
side of pan just before serving. Store leftover cheesecake in
refrigerator.
Nutrition Bonus: If you love lemon, you'll love this low fat low
cholesterol cheesecake recipe. It's a good source of calcium too.
Nutrition (per serving) Calories 100, Total Fat 2 g, Saturated Fat
1.5 g, Cholesterol 10 mg, Sodium 300 mg, Total Carbohydrate 11 g,
Dietary Fiber 0 g, Sugars 5 g, Protein 9 g
**Some of you may want a solid graham crust on the bottom if you do
that be sure and adjust the nutritional values.
++++++++++++++++++++++++++++++++++++++++++++++++
PINEAPPLE AND ORANGE YOGURT FREEZE
1/4 cups fresh or drained canned pineapple chunks 1/4 cup mandarin
oranges, drained 1/8 tea. vanilla extract 1/4 cup fat free sugar
free yogurt 1-scoop Pro Blend 55 Protein or your favorite ice &
water to taste and consistency
In a food processor or blender process pineapple, oranges, and
vanilla until smooth. Add yogurt, and protein, process briefly, just
enough to mix. scrape down sides of bowl with a spatula then add ice
and a little water and blend again..
+++++++++++++++++++++++++++++++++++++++++++++++
Apple Orchard Dessert
This will take about 15 min to prepare..Then about about 5 1/2 hours
set.
Ingredients: 1-1/2 cups boiling water 1 pkg. (8-serving size) or 2
pkg. (4-serving size each) JELL-O Brand Lemon Flavor Sugar Free Low
Calorie Gelatin 2 cups cold apple juice 1 each small red and green
apple, diced (peaches or grapes if you like)
Preparation: STIR boiling water into gelatin in large bowl at least
2 minutes until completely dissolved. Stir in cold apple juice.
Refrigerate about 1-1/2 hours or until thickened (spoon drawn
through and leaves a definite impression). Stir in apples. Pour into
2-quart serving bowl. Refrigerate 4 hours or until firm. Store
leftover dessert in refrigerator.
Nutrition Bonus: Granny Smith, Ida Red or MacIntosh...pick your
favorite red and green apples for this naturally fat free gelatin
dessert. It's also low in sodium.
Calories 45 Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium
50 mg Total Carbohydrate 9 g Protein 1g
++++++++++++++++++++++++++++++++++++++++++++++++
It's a cool 52 degrees in Oklahoma this morning! I'm soooo glad that
fall weather is finally here! To celebrate, I've gathered up a few
autumn recipes to share with you. This recipe is for Apple
Crispies..I chose this recipe to share because when a whif of
apples, brown sugar and cinnamon drifts from the kitchen, we all
know that Autumn has arrived! I hope you enjoy it!!
Apple Crispies
Nonstick fat free vegetable spray 6 cups peeled, thinly sliced
apples 1/2 cup brown sugar twin 1/4 cup low fat margarine 2 cups
toasted rice cereal (such as Rice Krispies no sugar added kind) 1/4
teaspoon cinnamon
Preheat oven to 350 degrees F. Prepare a baking pan 8-by-8-by-2-
inches with nonstick vegetable spray. Spread the apples evenly in
the prepared pan. In a mixing bowl, combine the brown sugar and
margarine with a pastry blender until crumbly. Using a wooden spoon,
stir the cereal into the margarine mixture. Sprinkle the cereal
topping over the apples. Bake for 20 minutes or until apples are
tender and topping is lightly browned. Remove pan from the oven.
Place on a wire rack to cool.
1. What types of food did you eat this week? My normal daily stuff. Hard-boiled egg & carb freedom yogurt for breakfast, cottage cheese & baked chicken tender/not breaded for lunch, a little more variety for dinner such as refried beans, eggs, chicken breast, cheese chunks, SF popsicles.
2. What types of exercise did you do this week? Just walking.
3. How much weight did you lose? Total loss? Don't know my weekly weight loss as the scales we have that go up to 330 just started registering for me now that I'm under that level. Total weight loss is 98 pounds since May 5 prior to surgery and 80 pounds since surgery on July 11.
4. What was your biggest challenge? I'm getting tired of the same old foods. I'm looking for a little more variety.
5. Have you made/eaten a dessert with Splenda? Can you share the receipe? The only things I've had with Splenda is SF popsicles.