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Phase 2 Recipes Desserts
I do not recommend eating the no-sugar-added gelatins and puddings (Jell-O or other brands) because they contain aspartame; however, I do include recipes on my site that use these, because many people choose to eat them.
Sauces and Toppings
Yogurt Dessert Sauce for Fruit and Puddings Makes about 1 cup. You can use this instead of toppings such as RediWhip (which has saturated fat and sugar) and Cool Whip (which is mostly trans fat and high fructose corn syrup).
1 cup plain nonfat yogurt 1/2 teaspoon pure vanilla extract 2 packets Splenda (or other sugar substitute)
Combine all ingredients and stir well. Makes enough topping for 4 servings of about 1/4 cup each.
Good on fresh berries and other fresh fruit, and as a topping for sugar-free puddings and sugar-free gelatin desserts.
Puddings
Eggnog Pudding Four servings. From Taste of Home's Quick Cooking, November/December 1998.
2 cups cold skim milk 1 package (3.4 ounces) sugar free instant vanilla pudding mix 1/4 to 1/2 teaspoon ground nutmeg (to taste) 1/4 teaspoon rum extract Additional ground nutmeg (optional) RediWhip (optional) or Yogurt Dessert Sauce
In a bowl, combine the first four ingredients. Beat for 2 minutes. Spoon into individual dishes. Sprinkle with nutmeg if desired. Can also use a squirt of RediWhip.
Reese’s Peanut Butter Cup Mousse
8 Reese’s sugar-free mini peanut butter cups (see note below)* 1 box (4-serving size) sugar-free vanilla cook and serve pudding mix 2 1/2 cups skim milk 1 packet Splenda or other sugar substitute (optional for more sweetness)
Cut 8 candies into 4 to 6 pieces each. Prepare pudding with milk using package directions (but use 2 1/2 cups milk). Stir in the chopped peanut butter cups until melted and mixture is smooth. (You might need to use a wire whisk.) Stir in Splenda packet.
Divide evenly into 4 dessert dishes with lids. Cover and chill.
Optional: Garnish with whipped topping, or top with additional peanut butter pieces: Cut 4 of the candies into quarters, and put 4 quarters on top of each serving while it’s still hot. Then chill or serve warm if desired.
*Note: The peanut butter cups are sugar free, but they are high in calories and fat, so I recommend making this only as an occasional treat.
Cappuccino Pudding Dessert Four servings. From www.kraftfoods.com. Good!
2 cups cold fat free milk (or 1% milk) 2 teaspoons instant coffee 1 pkg. (4-serving size) sugar-free instant JELL-O Vanilla Pudding & Pie Filling mix Topping, such as RediWhip or Yogurt Dessert Sauce Ground cinnamon to taste
POUR milk and instant coffee into medium bowl. Stir in with wire whisk. Add pudding mix. Beat with wire whisk 2 minutes or until well blended. Pour into four dessert dishes.
Chocolate Covered Strawberry Pudding Dessert Four servings.
1 box (4-serving size) vanilla sugar-free pudding mix (or white chocolate) 2 cups skim or 1% milk 1 or 2 packets Splenda (optional, to sweeten strawberries) 1 cup halved and sliced fresh strawberries Sugar-free chocolate syrup*
Mix pudding according to package directions. Pour into four dessert dishes and refrigerate. Sprinkle Splenda over strawberries, stir, and refrigerate.
Just before serving, spoon 1/4 cup strawberries over each pudding and pour chocolate syrup on top (1 or 2 tablespoons per serving).
*Use real sugar-free chocolate syrup, not those thin chocolate-flavored syrups.
Chocolate Pudding with Strawberries Four servings.
1 box (4-serving size) chocolate sugar-free pudding mix 2 cups skim or 1% milk 1 cup halved and sliced fresh strawberries 1 or 2 packets Splenda (optional, to sweeten strawberries) Topping, such as RediWhip or Yogurt Dessert Sauce
Mix pudding according to package directions. Pour into four dessert dishes and refrigerate. Sprinkle Splenda over strawberries, stir, and refrigerate.
Just before serving, spoon 1/4 cup strawberries over each pudding and top strawberries with topping of choice.
Ricotta, Cottage Cheese, and Yogurt Desserts Using Pudding Mixes and/or Flavored Syrups
Following are some various combinations, some of them posted by users on the Prevention SBD forum, along with some of their comments and some comments of my own. Some of them do not have amounts listed… so your guess is as good as mine. Using these ideas, you can experiment to see what you can create!
Some of the forum posters say to use a hand blender to make it smoother; however, the brand that I buy (Kroger) is smooth right from the carton, so mixing it with a spoon works good.
You can use any sugar substitute instead of Splenda, but Splenda has a better taste than most of the others.
Following is the basic recipe and some variations.
If any of these are too stiff, add some nonfat or low fat milk to desired consistency.
Basic Ricotta Dessert Using Sugar-Free Pudding Mix One serving. Make more if desired—keeps for several.
1/2 cup low fat or part-skim ricotta cheese 1 tablespoon of sugar-free, dry instant pudding mix (any flavor) 1 packet of Splenda (or other sugar substitute) 2 tablespoons skim milk (or more, to desired consistency)
Mix as desired, put in serving dish, chill, and serve. One serving.
Variations on the Basic:
Chocolate Make as above, using chocolate or chocolate fudge pudding mix and add 1/4 teaspoon vanilla extract.
Chocolate Mocha Make as above, using chocolate pudding mix. Add 1/2 teaspoon instant coffee and 1/4 teaspoon vanilla extract.
Chocolate-Coconut Make as above, using chocolate or chocolate fudge pudding mix. Add 1/4 teaspoon vanilla extract and 1/4 teaspoon coconut flavoring. Top with toasted almonds, and it tastes like an Almond Joy.
Chocolate-Peanut Butter Make as above, using chocolate pudding mix, and add 1 or 2 teaspoons natural peanut butter. Tastes like a Reese’s Peanut Butter Cup.
Butterscotch Make as above, using butterscotch pudding mix, and add 1/4 teaspoon pure vanilla extract. Sprinkle with cinnamon, if desired. Optional: Add some pumpkin pie spice to the mixture, if desired (I prefer it without the spice).
Pistachio Make as above, using pistachio pudding mix. Top with some chopped pistachio nuts or toasted almonds.
Peanut Butter and Banana Ricotta Make as above, using banana cream pudding mix, and add 1 teaspoon natural peanut butter and 1/2 teaspoon pure vanilla extract.
Orange Dream Ricotta Crème Make as above, using only 1/2 tablespoon vanilla pudding mix and 1 teaspoon orange Jell-O powder.
The The above recipes are for one serving. Although you can increase those to make desired amounts, here are some additional recipes that make larger amounts. There are many variations of these, using ricotta or cottage cheese or a combination of both. Here are a few, most of them from SBD forums.
Ricotta Cheese-Pudding Dessert A basic larger recipe. There are many variations of this. From SBD forum. The poster didn't say how many servings, but I'd guess from 6 to 8.
1 small carton (15 ounces) low fat or part-skim ricotta cheese 1 package (4-serving size) sugar-free instant pudding mix, any flavor 2 packets Splenda 1 cup water Toasted nuts for topping (pecans, walnuts, or almond slices)
Mix well and pour into 1/2 cup size dessert dishes with lids.
Ricotta Cheese-Cottage Cheese Pudding Dessert From SBD forum.
1 large tub (24 oz) fat-free or low fat cottage cheese (about 3 cups) 1 cup low fat or part-skim ricotta cheese 1 package (4-serving size) sugar-free pudding mix, any flavor
Mix well and pour into 1/2 cup dessert dishes with lids or cover with plastic wrap. Chill.
Cottage Cheese-Ricotta Cheese Dessert Four servings. From SBD forum.
1 cup low fat or nonfat cottage cheese 1 cup low fat or part-skim ricotta cheese 1/2 cup skim milk 2 heaping tablespoons fat free, sugar free instant pudding* 1 1/2 teaspoons pure vanilla extract 1 1/2 teaspoons Splenda
Put all ingredients into a blender, and blend until it reaches a pudding consistency.
*Any flavor, but the forum poster said that she liked white chocolate the best.
Chocolate-Peanut Butter Ricotta Dessert
1 small container part-skim ricotta cheese 1/2 package instant sugar free chocolate pudding mix 2 tablespoons natural peanut butter 2 packets Splenda 1 tablespoon pure vanilla extract
Blend ricotta in blender, adding a small amount of water, if desired, to make it creamier.
Add remaining ingredients and blend until smooth.
Cheesecake Mousse
1 large container (24 oz) low fat or nonfat cottage cheese (3 cups) 1 package (4-serving size) vanilla pudding (can use other flavors) Additional sweetener to taste, if desired Skim milk (only if needed for desired consistency)
Blend quickly and pour into individual serving dishes of about 1/2 cup each.
Top with toasted nuts if desired.
Ricotta-Cottage Cheese Pudding Dessert with Coffee Four small servings. From SBD forum.
1/2 cup fat free cottage cheese 1/2 cup low fat or part-skim ricotta cheese 1 package (4-serving size) sugar-free pudding mix (vanilla or chocolate) 1/2 cup brewed coffee 1/4 cup soy milk
Mix well, using hand blender if desired. Use more or less of the coffee and soy milk to make it thinner or thicker as desired.
Butterscotch Ricotta-Yogurt Dessert Makes 3 or 4 servings.
1 cup low fat or part-skim ricotta cheese 3/4 to 1 cup plain, fat free yogurt (no flavor, no sweeteners) 1 package (4-serving size) sugar-free, instant butterscotch pudding mix 2 packets Splenda
Blend and pour into 4 dessert dishes.
Variation: Use any flavor of sugar-free pudding mix.
Butterscotch Whip Cottage Cheese Dessert From a SBD forum.
1 cup low fat or fat free cottage cheese 1 1/2 cups vanilla soy milk (Silk brand is good) 1/2 cup fat-free half & half 1 cup cold water 2 small (4-serving size) packages sugar-free, instant butterscotch pudding mix
Whip first four ingredients with a hand blender for about 4 or 5 minutes until very smooth. Add the pudding mix and whip until well blended. Serve at once or refrigerate, but it’s better when chilled.
Yogurt Pudding From SBD forum: We started phase II and found something wonderful.
A large container of fat-free, sugar free yogurt Package of fat free, sugar-free pudding
Mix, let set for a couple of hours, and you have a yummy desert (just don't eat the whole container—1/2 cup is fine). We made ours with pistachio pudding and it was great.
Ricotta Desserts Using Sugar-Free Flavored Syrups Some brands: Da Vinci Gourmet and Artisan Coffee Roasters Gourmet. There are others. These are thin syrups.
Basic Recipe Using Sugar-Free Flavored Syrups One serving. Increase amounts as desired. Keeps well. Use any combination of syrup flavor and pudding mix flavor that you think would be good.
1/2 cup low fat or part-skim ricotta cheese 2 tablespoons sugar-free flavored syrup 1 to 2 tablespoons sugar free, instant pudding mix (to your taste) Fat-free half and half or skim milk (optional, use if needed to obtain a desired consistency)
Mix by desired method, put in serving dish, chill, and serve. You could top with a few toasted nuts of your choice (deduct from your daily nut allowance).
Following are a few suggested combinations, but there are many more. Experiment to find some that you like.
Pistachio Ricotta-Pudding Dessert One serving.
1/2 cup low fat or part-skim ricotta cheese 2 tablespoons sugar-free vanilla-flavored syrup 1 tablespoon sugar free, instant pistachio pudding mix
Mix as desired, put in serving dish, chill, and serve. Top with nuts if desired.
Cappuccino Ricotta-Pudding Dessert Two servings.
1 cup low fat or part-skim ricotta cheese 1/4 cup sugar-free vanilla (or French vanilla) syrup 1/2 teaspoon instant coffee granules 1 tablespoon sugar free, instant vanilla pudding
Mix as desired, put in serving dish, chill, and serve.
Chocolate-Coconut Ricotta-Pudding Dessert Two servings. Tastes like an Almond Joy!
1 cup low fat or part-skim ricotta cheese 2 tablespoons sugar-free, instant chocolate pudding mix 2 tablespoons sugar-free, coconut-flavored syrup (Da Vinci Gourmet)
Mix as desired, put in 2 serving dishes, chill, and serve.
Banana Cream-German Chocolate Ricotta-Pudding Dessert Two servings.
1 cup low fat or part-skim ricotta cheese 2 tablespoons banana cream sugar-free instant pudding mix 2 tablespoons German Chocolate sugar-free syrup 2 tablespoons skim milk
Mix as desired, put in 2 serving dishes, chill, and serve.
Fruit Desserts
Apple Ricotta Crème Two servings. From SBD forum.
1/2 cup low fat or part-skim ricotta cheese 1/2 cup low fat or nonfat cottage cheese 1/4 teaspoon pure vanilla extract 1/2 teaspoon apple pie spice 1 small to medium size apple Splenda to taste Cinnamon
Blend the cheeses, vanilla, and apple pie spice in blender; place mixture in a bowl.
Dice the apple, add Splenda and a little cinnamon, and microwave for a minute or two, until softened. Stir, and fold apple mixture into cheese mixture.
Applesauce-Yogurt Delight This is a recipe I've had for many years, from an old magazine.
1 large pkg. (8-serving size) sugar-free raspberry flavor Jell-O 2 1/2 cups boiling water 1 1/2 cups unsweetened applesauce (from jar) 1/2 teaspoon cinnamon 1 cup (8-ounce carton) sugar-free vanilla yogurt
Dissolve gelatin in boiling water in medium saucepan. Measure 3/4 cup into a medium-size bowl. Set aside about an hour, then chill for about 1/2 hour before other mixture is ready.
Add applesauce and cinnamon to remaining Jell-O in pan. Pour into 6 (3/4 cups each) dessert dishes and chill until set but not firm (about 1 to 1 1/2 hours).
Blend yogurt into chilled Jell-O in bowl and spoon over Jello mixture in dishes. Chill until firm (about 3 hours).
Makes six servings at 61 calories each.
Note: If desired, for added sweetness (applesauce is usually a bit tart) you can use 2 packets of Splenda mixed with the applesauce and cinnamon.
Oatmeal Crisp No-Flour Topping for any Fruit Dessert
1 cup quick-cooking Quaker Oats, uncooked 1/4 cup Whey Low Gold (brown sugar substitute)* 2 tablespoons trans-fat-free margarine 1/4 teaspoon cinnamon 1/4 cup chopped walnuts
Mix well with fork until crumbly.
Place prepared fruit of choice in baking dish. Place topping over desired fruit. Bake until fruit is done and topping is crisp.
*www.wheylow.com to order and for store locations.
Apple Crisp 1
5 to 6 apples, sliced or cut into cubes (leave peel on for fiber)
Place apple slices or cubes in glass pie plate, sprinkle w/cinnamon, cover with topping:
No-Flour Topping: 1 cup old fashioned oats 1/2 cup Smart Balance (or other trans fat free margarine spread) 3/4 to 1 cup granular Splenda (not the packets)* 1 teaspoon cinnamon Chopped walnuts (optional)
Cut together all topping ingredients, then add nuts. Spread over apples in pan. Bake at 350 degrees for 25-30 minutes.
*Use less for sweet apples, more for tart apples.
Apple Crisp 2 From a forum.
5 Granny Smith apples 2 tsp. lemon juice 1 tablespoon whole wheat flour 1/2 teaspoon cinnamon.
Topping: 1/2 cup oats (regular, not instant) 1/4 cup whole wheat flour 1/4 to 1/3 cup brown sugar substitute 1 teaspoon cinnamon 1/4 cup trans-fat-free margarine (or use real butter)
Preheat oven to 350 degrees F. Make topping: In a medium-sized bowl, mix well the oats, whole wheat flour, brown sugar substitute, and cinnamon. Cut in the margarine or butter until the mixture resembles coarse crumbs.
Slice the apples into thin slices. Toss the apples with the lemon juice, whole wheat flour, and the cinnamon.
Place the apples in a casserole dish and top with the oat mixture. Bake for about 30 minutes or until apples are tender and topping is crisp.
Note from MizFrog: Whey Low Gold is my choice of brown sugar substitute.
Apple Crisp (microwaved)
4 cups apples, peeled, cored, sliced* 1 tablespoon lemon juice 2 tablespoons trans fat free margarine 3/4 cup rolled oats 2 tablespoons Whey Low Gold (brown sugar substitute)** 2 tablespoons chopped nuts 1/4 teaspoon cinnamon
Place apples in a microwave baking pan and sprinkle with lemon juice.
In a small bowl, melt margarine at High for 30 to 45 seconds.
Stir in rolled oats, Whey Low, nuts, and cinnamon. Combine well. Sprinkle evenly over apples.
Microwave at High for 8 to 10 minutes. Allow to stand 5 to 7 minutes after cooking time.
*You can substitute peaches or pears when they are in season. **www.wheylow.com for ordering and for store locations.
Cinnamon-Scented Baked Pears A Weight Watchers recipe. This simple yet elegant recipe is sure to impress.
4 medium pears, very ripe and juicy, such as Comice or Packham 3/4 tsp ground cinnamon 1 cup fat free or low fat ricotta cheese 1 1/2 teaspoons granular Splenda or 3 teaspoons granular Whey Low
Preheat oven to 400°F. Cut pears lengthwise in quarters and core; do not peel. Slice pears 1/4-inch thick. Arrange half of pears in a 9-inch glass pie dish in concentric circles. Sprinkle with 1/4 teaspoon of cinnamon. Top with remaining pear slices and sprinkle with 1/4 teaspoon of cinnamon.
Bake until pears are tender and give off juices, about 25 minutes; remove from oven. (Note: To enhance the flavor of this dessert, pour the cooked juices into a small pot and reduce by half. Spoon over the pears before serving.)
Place ricotta in bowl of an electric mixer. Add Splenda and remaining 1/4 teaspoon of cinnamon. Beat until cheese is light and fluffy, about 1 minute. Yields about 1 cup of pears topped with 1/4 cup of seasoned ricotta per serving.
Pear Crisp Four servings.
4 fresh pears 2 teaspoons fresh lemon juice 3/4 teaspoon cinnamon 1/8 teaspoon ground cloves 1/3 cup Whey Low Gold brown sugar* 2/3 cup quick-cooking oats 2 tablespoons trans fat free margarine, melted (or use butter) 2 tablespoons whole wheat flour
Lightly spray a 1 1/2 quart (8-inch square) baking dish. Peel, halve, core, and dice the pears. Place them in prepared dish and sprinkle with lemon juice.
Combine remaining ingredients and mix well. Spread over the pears. Bake for 30-35 minutes, or until pears are tender and top is lightly browned. Serve warm or cold, plain or with a bit of milk.
*www.wheylow.com for ordering and for store locations
Microwave Baked Apple One serving. Posted on a SBD forum.
1 apple, cored 1/4 cup sugar-free apple cider (mixed from a packet)* 1/2 teaspoon lemon juice 1/2 teaspoon pure vanilla extract 1/4 teaspoon cinnamon
Place apple in microwave safe bowl. Pour cider, lemon juice, and vanilla over apple; sprinkle top with cinnamon. Wrap entire bowl in waxed paper. Microwave on high for 3 minutes. Let stand about 5 minutes before serving.
*Note: Mix one packet with 6 ounces hot water, cool, and use 1/4 cup for this recipe.
Fruit Toppings Use over cheesecakes or pancakes or oven pancakes.
The four fruit toppings below use some cornstarch. If you prefer, use other thickeners, such as arrowroot.
Blueberry Topping
1 cup fresh blueberries 1/4 cup granular Splenda 1/3 cup water 1 scant teaspoon cornstarch 1/8 teaspoon almond extract
Combine all ingredients in a saucepan, bring to boil over medium heat, and cook and stir for a few minutes, just until bubbly and thickened.
Apple Topping
1 large, tart apple, cored, seeded, and chopped 1/4 cup granular Splenda 1/3 cup water 1 scant teaspoon cornstarch 1/4 teaspoon cinnamon, if desired, or other spices to your taste
Combine all ingredients in a saucepan, bring to boil over medium heat, and cook and stir for a few minutes, just until bubbly and thickened.
Peach Topping
1 large peach, chopped 1/4 cup granular Splenda 1/3 cup water 1 scant teaspoon cornstarch 1/8 teaspoon almond extract or cinnamon or other spices as desired
Combine all ingredients in a saucepan, bring to boil over medium heat, and cook and stir for a few minutes, just until bubbly and thickened.
Cherry Topping
12-oz. bag frozen cherries 1 tablespoon trans-fat-free margarine 2 tablespoons granular Splenda 1/2 teaspoon pure orange extract (or grated orange peel) 2 teaspoons cornstarch 1/4 cup water
Melt t-f-f margarine in skillet. Stir in frozen cherries and Splenda. Cook and stir over medium heat until cherries are thawed.
In a measuring cup or bowl, blend cornstarch, orange extract, and water; add to cherries, and cook and stir until thickened.
Cakes, Cheesecakes, Pies, and Cookies
Cream cheese (nonfat and low fat only) is listed as a condiment on the Foods to Enjoy lists, with a limit of two tablespoons per serving (and I’d suggest no more than one serving per day). Cream cheese is NOT counted as a protein as the other cheeses are. Cream cheese substitute is a soy product and can be counted as protein.
When making recipes using cream cheese, divide the portions so that each serving has no more than two tablespoons. Often, this will be a very small serving. I prefer other desserts so I can eat more!
Whole Wheat Spice Angel Food Cake From mom-mom.com.
1 3/4 cups egg whites (about 12-14 large eggs), divided 1 cup whole wheat flour 1/2 teaspoon nutmeg 1/2 teaspoon cinnamon 1 1/2 cups Splenda, divided 3/4 teaspoon salt 1 1/2 teaspoons cream of tartar 1 teaspoon vanilla extract
Preheat oven to 375°F. Carefully separate eggs, making certain there is no yolk in the egg whites (otherwise the whites will not beat into peaks). In a large bowl, let egg whites warm to room temperature, about 1 hour.
Sift whole wheat flour and remeasure 1 cup. Then resift this flour along with 3/4 cup Splenda, nutmeg, and cinnamon. Repeat resifting two more times and set aside.
Beat egg whites, salt, and cream of tartar at high speed until soft peaks form. Add remaining 3/4 cup Splenda to egg white mixture a tablespoon at a time, beating well after each addition. Continue beating until stiff peaks form.
Either sift or gently sprinkle one-quarter of the flour mixture over the egg whites. Gently fold in with 15 under-and-over strokes. Repeat, turning bowl so that everything gets blended well. After last addition, scrape and double check that all the flour mixture is well blended into egg whites. You want to keep the egg white mixture as fluffy as possible, so be sure not to beat it down.
Spread
batter into a clean, ungreased, 9- or 10-inch tube pan (angel food cake
pan). Do your best to make certain there are no air pockets. Bake for
about 30 minutes or until the edges of the cake just start to pull away
from the pan. Invert the pan over the neck of a wine-type bottle; let it
cool completely. Carefully remove from pan.
Diet Pies
Some pie recipes can be modified for Phases 2 and 3.
For the crust: Replace refined white flour with whole-wheat flour, nut flour (almond, pecan, etc.), soy flour, or fresh ground nuts. You can find these in specialty and health food stores as well as some supermarkets.
For the filling: You can enjoy pumpkin, apple, and even chocolate, as long as you replace any sugar in the recipe with a sugar substitute such as Splenda or Whey Low, use fat-free half-and-half in place of cream, and use trans-fat-free margarine instead of butter.
Here’s a pie crust using pecans.
2 cups ground pecans 1/2 cup trans-fat-free margarine spread (Brummel & Brown, Smart Balance, or Fleishman's Olive Oil) Sugar substitute to taste
Preheat oven to 450°F. Mix ground pecans, margarine, and sugar substitute until combined. Press mixture into a pie plate and bake for 10 minutes. Remove and let cool completely before adding filling.
Note: Because nuts can be a diet buster in large amounts, use this recipe as an occasional treat (and make your servings small).
Low Fat, Sugar Free Cheesecake
Crust: 2 packets Splenda 1 cup almond meal/flour 2 tablespoons trans fat free margarine (or use butter instead)
Mix almond flour and Splenda well. Melt margarine in the microwave and mix with the almond mixture. Spread on the bottom of an 8" pie plate and pat down.
Filling: 8-oz. pkg. low fat cream cheese, at room temperature 2 eggs 1/2 cup granular Splenda 1 teaspoon pure vanilla extract
Mix the filling ingredients with electric mixer until creamy. Pour over pie crust.
Bake at 350 degrees for 35 minutes (do not underbake—the filling will begin to separate on the top when done cooking, otherwise it will be too soft).
After baking, let set for 10 to 15 minutes at room temperature to cool slightly.
Topping:
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