tablespoons)
2 tablespoons whole-wheat flour
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
TOPPING
½ cup walnuts, pecans, or almonds, roughly chopped
1 cup whole-wheat pastry flour
1¼ cups old-fashioned oats
¼ cup firmly packed light brown sugar
1 teaspoon ground cinnamon
¼ teaspoon salt
½ cup trans-fat-free soft tub margarine spread, frozen
1. Preheat the oven to 350°F. Coat a 9 x 13-inch baking dish with cooking spray. Peel, core, and slice the apples into ¼-inch slices. In a large mixing bowl, toss the apples, squash puree, brown sugar, lemon juice, flour, cinnamon, and vanilla. Transfer to the dish and spread out in an even layer. Set aside.
2. Make the topping. In another large bowl, mix together the nuts, pastry flour, oats, sugar, cinnamon, and salt. Using your fingertips, gently work in the frozen margarine until pea-size lumps form. If the margarine begins to melt, place the bowl in the freezer for 5 to 10 minutes.
3. Top the apples evenly with the nut mixture and bake, uncovered, until the apples are bubbly and the topping is golden brown, about 45 to 50 minutes. Serve warm or at room temperature.
Joy:
No problem getting kids to eat an “apple a day” when serving this homestyle dessert. Bonus—they’ll get heart-healthy fats from the walnuts, fiber from the whole grains, and beta-carotene from the butternut squash.
Calories: 252, Carbohydrate: 35 g, Protein: 4 g, Total Fat: 11.5 g, Saturated Fat: 1.5 g, Sodium: 155 mg, Fiber: 5 g
Mixed Berry Cobbler
If you don’t have fresh berries to make this wonderful dessert, frozen work just as well, and both are full of great antioxidants. Sprinkling boiling water over the whole-wheat topping makes it wonderfully crunchy.
----
QUICK!
Prep:
20 minutes
Total:
55 minutes
Yield:
Serves 8
----
4 cups assorted berries, such as strawberries, blueberries, or blackberries, fresh or, if frozen, thawed
½ cup yellow squash or carrot puree
2 tablespoons granulated sugar
TOPPING
1 cup white whole-wheat or whole-wheat pastry flour
6 tablespoons granulated sugar, divided
1 teaspoon baking powder
¼ teaspoon salt
3 tablespoons trans-fat-free soft tub margarine spread
½ cup low-fat (1%) buttermilk
½ teaspoon cinnamon
1 tablespoon cornstarch
1 cup boiling water
1. Preheat the oven to 350°F. Mix the berries, squash or carrot puree, and 2 tablespoons sugar in an 8 x 12-inch baking dish. Set aside.
2. Make the topping. Place the flour, 4 tablespoons of the sugar, baking powder, and salt in a food processor. Pulse 2 or 3 times to mix. Add the margarine and pulse 4 to 5 times, until the margarine forms pea-size balls with the flour. Do not overmix or the margarine will melt. Add the buttermilk and pulse 2 to 3 times, until the liquid begins to combine with the flour. (There might be some flour that is not mixed in, and the batter will be loose.) Do not overmix.
3. With a large spoon, dot the top of the berry mixture with the topping mixture.
4. In a medium bowl, stir the remaining 2 tablespoons of the sugar, cinnamon, and cornstarch. Sprinkle evenly over the topping mixture. Drizzle the boiling water over the cobbler and bake until the top is crispy and the topping is cooked through, 30 to 35 minutes.
With carrot puree: Calories: 193, Carbohydrate: 36 g, Protein: 3 g, Total Fat: 5 g, Saturated Fat: 0.5 g, Sodium: 195 mg, Fiber: 5.5 g
With squash puree: Calories: 190, Carbohydrate: 35 g, Protein: 3 g, Total Fat: 5 g, Saturated Fat: 0.5 g, Sodium: 185 mg, Fiber: 5 g
Tiramisu
This recipe is quick and fun, as well as being a no-bake dessert. Unlike traditional tiramisu recipes, it’s not loaded with fat and has some bonus beta-carotene from the carrot!
----
QUICK!
Prep:
15 minutes
Total:
1 hour 15 minutes (including chill time)
Yield:
Serves 8
----
CHOCOLATE FILLING
½ cup confectioners’ sugar
½ cup carrot puree
½ cup fat-free sour cream
6 tablespoons unsweetened cocoa powder
½ cup warm water
1 tablespoon instant decaf coffee
2 tablespoons whole-wheat flour
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
TOPPING
½ cup walnuts, pecans, or almonds, roughly chopped
1 cup whole-wheat pastry flour
1¼ cups old-fashioned oats
¼ cup firmly packed light brown sugar
1 teaspoon ground cinnamon
¼ teaspoon salt
½ cup trans-fat-free soft tub margarine spread, frozen
1. Preheat the oven to 350°F. Coat a 9 x 13-inch baking dish with cooking spray. Peel, core, and slice the apples into ¼-inch slices. In a large mixing bowl, toss the apples, squash puree, brown sugar, lemon juice, flour, cinnamon, and vanilla. Transfer to the dish and spread out in an even layer. Set aside.
2. Make the topping. In another large bowl, mix together the nuts, pastry flour, oats, sugar, cinnamon, and salt. Using your fingertips, gently work in the frozen margarine until pea-size lumps form. If the margarine begins to melt, place the bowl in the freezer for 5 to 10 minutes.
3. Top the apples evenly with the nut mixture and bake, uncovered, until the apples are bubbly and the topping is golden brown, about 45 to 50 minutes. Serve warm or at room temperature.
Joy:
No problem getting kids to eat an “apple a day” when serving this homestyle dessert. Bonus—they’ll get heart-healthy fats from the walnuts, fiber from the whole grains, and beta-carotene from the butternut squash.
Calories: 252, Carbohydrate: 35 g, Protein: 4 g, Total Fat: 11.5 g, Saturated Fat: 1.5 g, Sodium: 155 mg, Fiber: 5 g
Mixed Berry Cobbler
If you don’t have fresh berries to make this wonderful dessert, frozen work just as well, and both are full of great antioxidants. Sprinkling boiling water over the whole-wheat topping makes it wonderfully crunchy.
----
QUICK!
Prep:
20 minutes
Total:
55 minutes
Yield:
Serves 8
----
4 cups assorted berries, such as strawberries, blueberries, or blackberries, fresh or, if frozen, thawed
½ cup yellow squash or carrot puree
2 tablespoons granulated sugar
TOPPING
1 cup white whole-wheat or whole-wheat pastry flour
6 tablespoons granulated sugar, divided
1 teaspoon baking powder
¼ teaspoon salt
3 tablespoons trans-fat-free soft tub margarine spread
½ cup low-fat (1%) buttermilk
½ teaspoon cinnamon
1 tablespoon cornstarch
1 cup boiling water
1. Preheat the oven to 350°F. Mix the berries, squash or carrot puree, and 2 tablespoons sugar in an 8 x 12-inch baking dish. Set aside.
2. Make the topping. Place the flour, 4 tablespoons of the sugar, baking powder, and salt in a food processor. Pulse 2 or 3 times to mix. Add the margarine and pulse 4 to 5 times, until the margarine forms pea-size balls with the flour. Do not overmix or the margarine will melt. Add the buttermilk and pulse 2 to 3 times, until the liquid begins to combine with the flour. (There might be some flour that is not mixed in, and the batter will be loose.) Do not overmix.
3. With a large spoon, dot the top of the berry mixture with the topping mixture.
4. In a medium bowl, stir the remaining 2 tablespoons of the sugar, cinnamon, and cornstarch. Sprinkle evenly over the topping mixture. Drizzle the boiling water over the cobbler and bake until the top is crispy and the topping is cooked through, 30 to 35 minutes.
With carrot puree: Calories: 193, Carbohydrate: 36 g, Protein: 3 g, Total Fat: 5 g, Saturated Fat: 0.5 g, Sodium: 195 mg, Fiber: 5.5 g
With squash puree: Calories: 190, Carbohydrate: 35 g, Protein: 3 g, Total Fat: 5 g, Saturated Fat: 0.5 g, Sodium: 185 mg, Fiber: 5 g
Tiramisu
This recipe is quick and fun, as well as being a no-bake dessert. Unlike traditional tiramisu recipes, it’s not loaded with fat and has some bonus beta-carotene from the carrot!
----
QUICK!
Prep:
15 minutes
Total:
1 hour 15 minutes (including chill time)
Yield:
Serves 8
----
CHOCOLATE FILLING
½ cup confectioners’ sugar
½ cup carrot puree
½ cup fat-free sour cream
6 tablespoons unsweetened cocoa powder
½ cup warm water
1 tablespoon instant decaf coffee
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