Healthy eating

Sweet treats: We love them,we want them, we can have (some of) them
Written and photographed by Nancy Monaghan

What better time than now to try some new recipes that prove you really can lighten up sweet treats. Whether for your holiday entertaining or that cold day in late January when you crave a little something to reward yourself for the weight-loss program you started New Year’s Day, treats need not overwhelm your calorie count.

Keep some tricks for quick and healthier desserts handy: Reduced-fat, sugar-free angel food cake from the grocery store is very versatile, just drizzle a little fruit compote or fat-free lemon yogurt on top. Okay, it’s not a chocolate torte but it’s sweet and you’ll have that much less weight to lose come January.

Fat-free sorbets and frozen yogurts can be made into quick and luscious desserts that won’t require loosening

your belt after dinner. And many standard dessert dishes can be made healthier with just a little ingredient substitution: Our French apple tart with a graham cracker crust has just three tablespoons of butter, while those made with standard, flaky pastry crusts can pack a whopping two sticks of butter. That would be 176 grams of fat just from the butter in one tart!

Reduced-fat and fat-free dairy items work just as well in many recipes as the higher fat and calorie versions. Sugar substitutes can be wonderful in some recipes but do your research first as different brands have different equivalents to sugar and some respond differently than sugar at higher temperatures in the oven.

Many internet sites can help guide you with ideas for healthier sweets. For now, try one of ours!

Sweet wreath
1 eight-inch reduced-fat, sugar-free prepared angel food
cake
4 kiwi fruits
½ cup fat-free sour cream
6 oz reduced-fat cream cheese, softened
3 tbs confectioners’ sugar
½ tsp fresh ginger paste
1 zucchini, sliced ¼” thick on the diagonal

Combine sour cream, cream cheese, sugar and ginger paste together in a bowl, mix well and set aside. Cut cake in half horizontally. Gently press down each half slightly, and toast them in a toaster oven or under the broiler for a few minutes until they are golden brown. Peel kiwis and cut into thin slices.

Spread cream cheese mixture evenly on each cake half and top with kiwi slices. (Cake can be prepared ahead and refrigerated for about two hours.) Serves 8.

French apple tart
1 eight-inch reduced-fat, sugar-free prepared angel food
cake
4 kiwi fruits
½ cup fat-free sour cream
6 oz reduced-fat cream cheese, softened
3 tbs confectioners’ sugar
½ tsp fresh ginger paste

Combine sour cream, cream cheese, sugar and ginger paste together in a bowl, mix well and set aside. Cut cake in half horizontally. Gently press down each half slightly, and toast them in a toaster oven or under the broiler for a few minutes until they are golden brown. Peel kiwis and cut into thin slices.

Spread cream cheese mixture evenly on each cake half and top with kiwi slices. (Cake can be prepared ahead and refrigerated for about two hours.) Serves 8.

Marinated figs
1 cup sugar
1 cup water
2 cinnamon sticks
3 tbsp fresh-squeezed lime
juice
3 lbs dried figs
3 tbsp shelled pistachios,
chopped (optional)
Zest of one lime

Combine sugar, water, cinnamon sticks and lime juice in a small saucepan. Bring to a boil and let simmer about 5 minutes.

Slice figs in half, place in a shallow glass baking dish and pour sugar/water mixture over them. Allow figs to marinate at least two hours or even better, three days (cover them with plastic wrap and refrigerate).

Remove figs from marinade, serve in a wide flat serving dish garnished with lime zest and chopped pistachios.

Note: Find dried figs in the produce section or with raisins and other packaged dried fruit. If you’re lucky enough to find fresh figs, use those.

Chocolate mint ice cream pie
2 pints fat-free chocolate sorbet
12 good quality peppermint candies
1 prepared reduced-fat graham cracker pie crust

Cook pie crust according to package instructions (if required). Remove sorbet from freezer and allow to soften about 20-25 minutes. Place peppermint candies in a ziptop plastic bag and crush with a meat tenderizer or rolling pin.

When sorbet is soft enough to work with, turn it into the pie shell and spread it evenly. Sprinkle peppermints on top and freeze until ready to serve.

Remove pie from freezer and allow to soften about 15 minutes before cutting. (1 pint of chocolate sorbet and six peppermints will make four tarts as shown in our photograph. Mini graham cracker shells are available in the grocery store baking aisle.)

Note: You can also make this pie with vanilla or chocolate nonfat frozen yogurt and add some drizzled chocolate to the top.

Cranberry oatmeal cookies
1-1/2 cups flour
¼ tsp baking soda
1 tsp baking powder
½ cup butter
¼ cup applesauce
1 tsp vanilla extract
½ cup egg substitute such as
Egg Beaters
½ cup granulated sugar
1 cup packed dark brown sugar
1-1/2 cups dried cranberries*
½ cup chopped pecans
2 cups regular rolled oats

Preheat oven to 375 degrees.
In a medium bowl, combine flour, baking powder and baking soda and set aside. In a large bowl, beat butter until slightly creamed, 30-45 seconds. Add applesauce and beat to incorporate. Add eggs, vanilla, brown sugar and granulated sugar and beat well. Stir in flour mixture. Stir in oats, cranberries and nuts. Don’t overbeat.

Drop dough by rounded teaspoons two inches apart on a cooking sheet. Bake 11 to 13 minutes until edges are golden.
Yield: About 4 dozen

*You can also use fresh chopped cranberries, which give the cookies a more tart flavor. Use just one cup if using fresh berries.

Cranberry mini-tarts
6 oz reduced-fat cream cheese, room temp-
erature
1/3 cup fat-free sour cream
3 tbsp confectioners sugar
2 tsp grated orange zest
2 cups cranberries
½ cup sugar
2 tsp cornstarch
2/3 cup water
30 frozen mini Phyllo cups (2 packages)

Combine cranberries, ½ cup sugar and corn starch in a medium saucepan, stir until mixed. Add water and bring to a boil over medium-high heat. Cook, stirring occasionally, about five minutes until cranberries have popped open. Cool completely.

Combine cream cheese, sour cream, confectioners sugar and orange zest (one teaspoon, reserve the other for garnish) and stir until creamy.

Thaw Phyllo cups. Place about ½ teaspoon of the cream cheese mixture in the bottom of each shell, and top with cranberry mixture.