Thursday, December 16, 2010

Tummy Friendly Holiday Treats!

5 desserts that have nothing to do with chocolate and peppermint

(we know but this is supposed to be belly friendly)

Excerpted from Elaine Magee's

Tell Me What to Eat if I Have Acid Reflux, Revised Edition.


Creamy Cherry Pie

This pie was a breeze to make. No pastry pie crust to blend and roll (you make a graham cracker crust). And the filling just calls for four ingredients, three of which are extremely convenient (sweetened condensed milk, a carton of sour cream, and a can of cherry pie filling). About the only thing you have to do is squeeze a couple of lemons. But if you buy bottled lemon juice, you don’t even have to do that!

Makes 12 servings.

Crust:

1 Tbs. butter or canola margarine, melted.

2 Tbs. fat-free or light sour cream.

1 Tbs. lemon or orange liqueur (Grand Marnier or Caravella).

1 1/4-cup graham cracker crumbs.

Filling:

14 oz. can fat-free sweetened condensed milk.

1/4 cup lemon juice.

1 cup of fat-free or light sour cream.

21 oz. can of cherry pie filling.

1. Preheat oven to 400 degrees. Coat the bottom and sides of a 9-inch deep-dish pie plate with canola cooking spray.

2. Combine butter, 2 Tbs. fat-free sour cream and lemon or orange liqueur in a food processor and pulse briefly just until blended. (If you don’t have a food processor, blend the sour cream, liqueur, and butter together in a cup until smooth then drizzle it over the graham cracker crumbs in a medium bowl and stir well until completely blended.) Press mixture in bottom and partway up the sides of a 9-inch pie plate and set aside.

3. Add sweetened condensed milk, lemon juice, and 1 cup of fat-free sour cream to mixing bowl and beat on low until smooth and creamy. Spread mixture over prepared crust.

4. Spoon cherry pie filling over cream mixture using small dinner spoons. Bake for 18 minutes or until filling appears to be nicely set. Let cool for about 30, minutes then refrigerate to cool completely. When ready, cut into 12 wedges.

Per serving: 239 calories, 5 g protein, 49 g carbohydrate, 2.3 g fat, 1 g saturated fat, 3 mg cholesterol, .7 g fiber, 140 mg sodium. Calories from fat: 9 percent.



Snickerdoodles

I know chocolate chip cookies are the most popular cookie, but if you are avoiding chocolate—snickerdoodles have got to be a close second. They stay moist for days but I highly recommend you try them fresh from the oven.

Makes 3 dozen.

1/2 cup butter.

1/4 cup light corn syrup.

1/4 cup light cream cheese (in block).

1 1/4 cup white sugar (3/4 cup sugar and 1/2 cup Splenda can be used)

1 egg.

2 egg whites.

2 tsp. double strength vanilla extract (regular can be used).

1 1/2 cup unbleached white flour.

* 1 1/4 cup whole wheat flour

2 tsp. cream of tartar.

1 tsp. baking soda.

1/4 tsp. salt.

3 tbs. white sugar.

3 tsp. ground cinnamon.

1. Preheat oven to 400 degrees. Coat a thick cookie sheet with canola cooking spray.

2. Cream together butter, corn syrup, cream cheese, and 1 1/4 cups sugar in mixer on medium speed. Add the egg, egg whites, and the vanilla and beat until blended.

3. Add the flour, cream of tartar, soda, and salt to mixing bowl. Beat on low speed to form a dough. Refrigerate for 2 hours or until firm enough to handle.

4. Add 3 tablespoons of sugar and cinnamon to small, shallow bowl and blend well.

5. Use a cookie scoop (1/8 level cup or heaping tbs.) to form cookie balls and roll each generously in the cinnamon sugar mixture. Place on cookie sheet, 2 inches apart. Bake about eight minutes or until set, but not too hard. Remove immediately from cookie sheet.

Per cookie: 99 calories, 1.5 g protein, 17 g carbohydrate, 2.9 g fat, 1.7 g saturated fat, 13 mg cholesterol, .3 g fiber, 90 mg sodium. Calories from fat: 26 percent.


Key Lime Bars

I’m a lemon bar and key lime pie lover from way back. So, it took me mere minutes to work up a lighter version of this key lime bar recipe. I love the idea of marrying the classic lemon bar recipe with a key lime pie. I was worried that I would be disappointed after this big buildup of taste expectation, but not to worry; these key lime bars are yummy. The shortbread cookie crust was tender and tasty and the lime topping was just the right amount of tart and tang.

Makes 12 large or 24 small bars.

3 Tbs. butter or canola margarine, softened.

3 Tbs. light or fat-free cream cheese.

1/2 cup granulated sugar.

1 egg yolk.

3/4 cup unbleached flour.

2 Tbs. powdered sugar.

1 egg.

1/4 cup egg substitute.

1 cup granulated sugar.

2 Tbs. unbleached flour.

1/3 cup key lime juice (regular lime juice may be substituted).

2 Tbs. powdered sugar (for sprinkling or sifting on top before serving).

1. Preheat oven to 350 degrees. Coat 8x8-inch baking dish with cooking spray.

2. In electric mixer, beat the butter, cream cheese, and 1/2 cup of sugar until light and fluffy. Beat in the egg yolk and gradually add the 3/4-cup flour. Spread into the prepared 8-x 8-inch pan. Sprinkle powdered sugar on top of the dough so the dough doesn’t stick to the palm of your hands as you pat it down to make a crust in pan. Bake 15 minutes.

3. Meanwhile, in a mixing bowl (you can use the same one you used to make the crust), beat the egg and egg substitute slightly. Add in 1 cup of sugar and 2 tbs. flour and beat on low speed until blended. Add the lime juice and beat on low until blended. Pour onto warm shortbread crust and bake for 15 minutes more.

4. Place on rack to cool. Before slicing and serving, sprinkle the top with 2 tbs. or more of sifted powdered sugar.

Per large bar (if 12 bars per recipe): 180 calories, 2.6 g protein, 33 g carbohydrate, 4.5 g fat, 2.5 g saturated fat, 45 mg cholesterol, .3 g fiber, 55 mg sodium. Calories from fat: 22 percent.


Raspberry Coconut Bars

Raspberry bars—not to be confused with the more famous lemon bars. These bars have coconut and chopped pecans and are topped with a thin baked meringue type topping. I couldn’t even tell the light rendition of these bars were light. I love this recipe!

Makes 24 bars.

6 Tbs. butter, softened.

6 Tbs. light cream cheese.

1 1/2 cups sugar (1 cup sugar and 1/2 cup Splenda can be used)

2 eggs, separated.

3/4 cup white flour.

* 3/4 cup whole wheat flour

3/4 cup raspberry preserves (low-sugar preserves will bring down the calories from sugar even farther).

1/2 cup shredded coconut.

3/4 cup chopped pecans.

1. Preheat oven to 350 degrees. Coat a 13-x 9-x 2-inch baking pan with canola cooking spray.

2. In electric mixer, beat the butter, cream cheese, and 1 cup of sugar until light and fluffy. Beat in egg yolks and gradually add the flour. Spread into prepared pan and bake for about 15 minutes. Cool slightly and spread with raspberry preserves; sprinkle with coconut.

3. Beat egg whites until stiff. Gradually beat in the remaining 1/2-cup sugar until soft peaks form. Gently fold in the pecans. Spread mixture over the raspberry preserve layer and bake again at 350 degrees for eight to 10 minutes or until top is lightly golden brown. Cool and cut into 24 bars.

Per serving: 170 calories, 2 g protein, 26.5 g carbohydrate, 6.5 g fat, 3 g saturated fat, 26 mg cholesterol, 2 g fiber, 56 mg sodium. Calories from fat: 35 percent.


Apple Crisp

You can make lots of variations with this recipe. For example, instead of apples, you can use 6 cups peach slices and 2 cups raspberries for a colorful, tasty crisp.

Makes 9 servings.

6–8 cups sliced apples, peeled or unpeeled depending on your preference.

6 tablespoons whole wheat flour.

* 6 tablespoons white flour

3/4 cup old-fashioned oats.

3/4 cup packed dark brown sugar.

1/2 tsp. salt.

3/4 tsp. ground cinnamon.

1/4 tsp. allspice.

4 tbs. butter or canola margarine, melted.

1 tsp. vanilla.

2 tbs. buttermilk (regular milk can also be used).

1. Preheat oven to 375 degrees. Coat 9-x 9-inch baking dish with canola cooking spray. Place apple slices into prepared dish.

2. In medium bowl, blend dry ingredients. In 1 cup measure, blend butter, vanilla, and buttermilk together with fork. Drizzle butter mixture over the top of the dry ingredients and blend mixture with fork until the mixture is crumbly.

3. Sprinkle crumb mixture evenly over the fruit. Bake for 30–35 minutes or until apples are tender and top is lightly browned. Serve warm with light vanilla ice cream if desired.

Per serving: 206 calories, 2.5 g protein, 37.5 g carbohydrate, 6 g fat, 3.3 g saturated fat, 14 mg cholesterol, 4 g fiber, 14 mg cholesterol, 179 mg sodium. Calories from fat: 25 percent.




Elaine Magee, MPH, RD, is fondly known through her national column and on WebMD.com as "The Recipe Doctor." She is the author of 25 books on nutrition and healthy cooking, including the revolutionary Food Synergy, as well as other best-selling titles in the Tell Me What to Eat series, covering type-2 diabetes, acid reflux, irritable bowel syndrome, and other important health issues. She frequently appears on television and radio shows across the country and resides in Northern California with her husband and two teenage daughters



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