Protein Waffle

(makes 1 servings)

Ingredients:

• 2 Tbsp. rolled oats
  
  


• 1 egg white
  
  


• 1 Tbsp. vanilla-flavored whey protein powder
  
  


• 3 Tbsp. farmer cheese
  
  


• Pinch grated orange zest
  
  


• Greek yogurt, honey, sliced fruit (optional)
  
  

Preparation:

• In coffee grinder, grind oats until finely ground then set aside. Preheat waffle iron according to the manufacturer's instructions (about 4 minutes).


• In medium-size bowl, beat egg white and protein powder with electric mixer on high speed until powder has dissolved and is incorporated into the egg white (about 2 minutes).
  
  


• Mix in cheese and grated orange zest 2 minutes, or until completely smooth. Stir in ground oats.
  
  


• Heat up waffle grids. Spray it with cooking spray. Pour batter onto hot iron and cook 3 to 4 minutes. Serve with the yogurt, honey, and fruit, if using.
  
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 182 Calories, 22 g Protein, 8 g Carbohydrates, 1 g Dietary Fiber, 5 g Fat, 2.5 g Saturated Fat, 258 mg Sodium

Watermelon Blueberry Banana Split

(makes 3 cups)

Ingredients:

• 2 large bananas
  
  


• 8 scoops watermelon
  
  


• 1 cup fresh blueberries or raspberries or strawberries
  
  


• ½ cup vanilla low-fat yogurt
  
  


• ¼ cup granola
  
  

Preparation:

• Peel bananas and cut in half crosswise. Then cut each piece in half lengthwise. Lay 2 banana slices against the sides of a shallow dish.
  
  


• Place a watermelon "scoop" at each end of the dish. (To make watermelon "scoops" use an ice cream scoop to create balls of watermelon. Remove seeds)
  
  


• Fill in with berries.
  
  


• Stir yogurt until smooth, spoon over watermelon "scoops". Sprinkle with granola.
  
  

Make 4 splits:

Weight loss recipes Amount Per Serving(1 split (166 g)): 151 Calories, 3 g Protein, 31 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 1 g saturated fat, 2 mg cholesterol, 24 mg sodium

Tiramisù

(makes 12 servings)

Ingredients:

• 1½ cups coffee (strength according to your desire)
  
  


• 4 tbsp coffee-flavored liqueur (i.e. Kahlúa)
  
  


• 3½ oz. mascarpone cheese
  
  


• 8 oz. fat free cream cheese
  
  


• ⅓ cup packed brown sugar
  
  


• ¼ cup white sugar
  
  


• 24 ladyfingers
  
  


• 1 tbsp cocoa powder
  
  

Preparation:

• Combine 2 tbsp of the coffee-flavored liqueur and the coffee in a medium bowl.
  
  


• Combine the cream cheese, mascarpone cheese, 2 tbsp liqueur, white and brown sugars in a separate medium bowl. Beat until well.
  
  


• Dip the ladyfingers in the coffee mixture, then line them in one layer of an 8” square pan. Spread half of the cheese mixture on top of the ladyfingers, repeat with the remaining ladyfingers and cheese mixture. Sprinkle with cocoa.
  
  


• Stick a few toothpicks in the dessert, then cover with plastic wrap
  
  


• Chill in refrigerator for about 3-4 hours.
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving(2 ladyfingers (63 g)): 178 Calories, 6 g Protein, 25 g carbohydrates, 0 g Dietary Fiber, 5 g fat, 3 g saturated fat, 91 mg cholesterol, 163 mg sodium

Sweet Potato Custard

(makes 6 servings)

Ingredients:

• 1 cup cooked sweet potatoes, mashed
  
  


• 1 cup evaporated skim milk
  
  


• 2 egg, slightly beaten
  
  


• 2 tbsp packed brown sugar
  
  


• ½ cup mashed banana
  
  


• 1 tbsp sugar
  
  


• ¼ cup raisins
  
  


• 1 tsp ground cinnamon
  
  


• ½ tsp salt
  
  

Preparation:

• Stir together sweet potato and banana in a medium bowl. Add milk, blending well. Add brown sugar, eggs, and salt, mixing thoroughly.
  
  


• Transfer mixture to a non-stick one quart casserole pan.
  
  


• Combine cinnamon, sugar and raisins; sprinkle over top of sweet potato mixture.
  
  


• Bake at 300 degree F oven about 45 to 50 minutes or until knife inserted 1 inch from edge comes out clean.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (114 g)): 149 Calories, 5 g Protein, 29 g carbohydrates, 2 g Dietary Fiber, 2 g fat, 1 g saturated fat, 72 mg cholesterol, 252 mg sodium

Sweet Potato Cookies

(makes 24 cookies)

Ingredients:

• 2½ cups flour
  
  


• ¼ tsp salt
  
  


• ½ cup unsalted butter or margarine
  
  


• 1½ tsp baking powder
  
  


• ½ tsp baking soda
  
  


• ¼ cup sugar
  
  


• 1 tsp nutmeg
  
  


• ¼ cup honey
  
  


• 1 tbsp grated lemon peel
  
  


• 1 medium egg, room temperature, slightly beaten
  
  


• 1 cup grated, raw sweet potatoes
  
  

Preparation:

• In the medium-sized bowl, sift flour, baking powder, baking soda, and salt. Set aside.
  
  


• In a large-sized mixing bowl, cream butter the sugar
  
  


• Mix in lemon peel, nutmeg, honey, and egg. Then stir in the grated sweet potatoes.
  
  


• Blend the flour mixture into the sweet potato mixture.
  
  


• Place rounded teaspoonfuls of the cookie dough onto an ungreased cookie sheet, leaving about 1½ inches between them
  
  


• Bake in a preheated 350 degrees F oven for about minutes or until lightly browned.. Remove cookies from sheet and put on a cooling rack.
  
  

Make 24 Servings:

Weight loss recipes Amount Per Serving(1 cookie (32 g)): 110 Calories, 2 g Protein, 16 g carbohydrates, 1 g Dietary Fiber, 4 g fat, 2 g saturated fat, 19 mg cholesterol, 95 mg sodium

Mediterranean Fruit Parfait

(makes 6 servings)

Ingredients:

• ¾ cup 1% milk
  
  


• ½ cup non-fat sour cream
  
  


• ½ cup plain or lemon low-fat yogurt
  
  


• ⅓ cup couscous (preferably whole wheat)
  
  


• 1 tbsp honey
  
  


• 1 tsp lemon zest
  
  


• ½ cup strawberries, hulled and sliced
  
  


• ½ cup fresh raspberries
  
  


• ¼ cup dates, chopped
  
  


• ½ cup fresh blueberries
  
  


• ½ cup sliced nectarines
  
  

Preparation:

• Bring milk to a boiling then stir in couscous in a medium-sized saucepan. Simmer, covered for 1 minute then remove from heat and let stand for 5 minutes. Fluff with a fork and let stand 1 minute.
  
  


• Combine sour cream, yogurt, lemon zest and honey in a small-sized bowl. Add couscous and mix well.
  
  


• Combine fruit in a separate bowl.
  
  


• Using 6 clear glasses, layer the bottom of each with fruit followed by a layer of the couscous mixture, then another layer of fruit.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (139 g)): 133 Calories, 5 g Protein, 27 g carbohydrates, 3 g Dietary Fiber, 1 g fat, 1 g saturated fat, 4 mg cholesterol, 47 mg sodium

Lime and Watermelon Granita

(makes 6-8 servings)

Ingredients:

• ½ cup fresh limes juiced
  
  


• ½ cup water
  
  


• ¼ cup sugar
  
  


• 4 cups cubed seedless watermelon
  
  

Preparation:

• Bring water and sugar to a boil in a small saucepan, stirring until sugar is dissolved. Remove from heat and let cool.
  
  


• Using a blender, purée the watermelon.
  
  


• Stir in the watermelon, sugar-water and lime juice in a medium bowl.
  
  


• Pour watermelon mixture into a 11 x 7-inch baking dish, cover and freeze at least 3 hours.
  
  


• Remove from freezer, let stand at room temperature for 10 minutes.
  
  


• Scrape the entire mixture with a fork until crystals are fluffy. Serve in chilled glasses or bowls.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (147 g)): 73 Calories, 1 g Protein, 19 g carbohydrates, 1 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 6 mg sodium

Honey Popcorn Balls

(makes 6 popcorn balls)

Ingredients:

• ½ cup honey
  
  


• ¼ cup sugar
  
  


• 1 tbsp butter or margarine
  
  


• ½ tsp cinnamon
  
  


• 5 cups hot-air popped popcorn
  
  

Preparation:

• Place air-popped popcorn in a large-sized bowl and set aside.
  
  


• Combine honey, cinnamon, sugar and 1 tbsp butter in a 2-quart microwave-safe bowl. Cover with plastic wrap and microwave at 275 degrees F about 5-7 minutes.
  
  


• Pour honey mixture over popcorn and stir to coat, then set aside to cool.
  
  


• With buttered hands, shape into balls.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (48 g)): 176 Calories, 1 g Protein, 36 g carbohydrates, 1 g Dietary Fiber, 4 g fat, 2 g saturated fat, 10 mg cholesterol, 44 mg sodium

Grilled Peaches on the Half Shell

(makes 4 servings)

Ingredients:

• 4 ripe peaches
  
  


• 1 cup fresh or frozen raspberries or blueberries
  
  


• 2-3 tbsp brown sugar
  
  


• 4 tsp fresh squeezed lemon juice.
  
  

Preparation:

• Prepare grill. Wash and halve peaches. Remove pits and discard.
  
  


• Place one halved peach, cut side up on a square of aluminum foil. Fill cavity with berries.
  
  


• Sprinkle berries with brown sugar then drizzle with lemon juice.
  
  


• Bring sides of foil up and wrap over top and sides of the peach. Repeat process with other peach half.
  
  


• Grill about 15-20 minutes. Serve warm
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (144 g)): 86 Calories, 1 g Protein, 22 g carbohydrates, 3 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 5 mg sodium

Fruit Crisp

(makes 8 servings)

Ingredients:

• 3 large apples, unpeeled, cored and sliced thin
  
  


• ⅓ cup sugar
  
  


• 1 teaspoon cinnamon
  
  


• ¼ cup all-purpose flour
  
  


• ¾ cup rolled oats (regular or quick)
  
  


• ¼ cup butter melted
  
  


• ¼ cup raisins (optional)
  
  


• ½ cup walnuts (optional)
  
  

Preparation:

• Preheat oven to 375 degrees F (190 degrees C)
  
  


• Combine the apples, sugar, cinnamon, raisins, and 1 tbsp of the flour in a large-sized bowl. Stir well to coat the apples with dry ingredients. Transfer mixture to a greased shallow baking dish.
  
  


• Combine the remaining flour, nuts, and oats in the same bowl. Stir in the melted butter, and mix the ingredients well. Sprinkle the oat mixture over the fruit mixture.
  
  


• Bake the crisp in a preheated oven for 40 minutes or until the crisp is lightly browned. Serve warm.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving( ⅛ of recipe (116 g)): 221 Calories, 3 g Protein, 33 g carbohydrates, 4 g Dietary Fiber, 10 g fat, 3 g saturated fat, 12 mg cholesterol, 48 mg sodium

Fruit Compote with Honey Yogurt

(makes 4-6 servings)

Ingredients:

• 3 cups unsweetened apple juice or cider
  
  


• ½ cup plain, low-fat yogurt
  
  


• 1 tbsp honey
  
  


• 1 slice (about ¼”) fresh ginger
  
  


• 2 ripe pears
  
  


• 2 Golden Delicious apples
  
  


• 2 tbsp sliced almonds
  
  


• 1 tbsp fresh lemon juice
  
  


• ½ cup dried apricot halves
  
  


• 6 pitted prunes
  
  


• Julienned strips of lemon zest
  
  

Preparation:

• In a large heavy saucepan, Combine apple juice and ginger and bring to a simmer.
  
  


• Peel, quarter and core the pears and apples and toss with lemon juice. Add to saucepan. Cover and cook over low heat for 10 minutes or until pears are just tender.
  
  


• Add apricots and prunes and then cover, cooking for 5 minutes on low heat.
  
  


• Transfer the fruit to a serving bowl.
  
  


• Increase heat and boil the apple juice mixture, uncovered until it reduces to 1-¾ cups. Cool liquid slightly then pour over the fruit.
  
  


• Stir the yogurt and honey together in a small-sized bowl and set aside. Toast the almonds in a small skillet over low heat about 2 minutes or until golden
  
  


• Drizzle the fruit with a spoonful of the yogurt and honey mix. Garnish with strips of the lemon zest and sprinkle with the toasted almonds.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (274 g)): 206 Calories, 3 g Protein, 47 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 1 mg cholesterol, 21 mg sodium

Citrus, Ginger and Green Tea Sorbet

(makes 6 servings)

Ingredients:

• 2 tbsp fresh ginger, chopped
  
  


• ¾ cup water
  
  


• 1 green tea bag
  
  


• 1 cup fresh squeezed orange juice
  
  


• ½ cup fresh squeezed lemon juice
  
  


• ½ cup water
  
  


• ¼ cup honey
  
  


• Snipped fresh mint for garnish (optional)
  
  

Preparation:

• Add the ginger and water in a small-sized saucepan. Bring to boil over medium heat then turn off. Add tea bag and allow to steep for 2-3 minutes. Using a fine mesh sieve, strain the liquid into a freezer-safe medium-sized bowl (non-metallic) and discard the solids. Let cool for 30 minutes.
  
  


• Stir in the orange and lemon juices, water and honey and mix thoroughly. Cover and freeze for about 3-4 hours.


• Using a wooden spoon, break the semi-solid mixture into chunks. Pour the mixture into a medium-sized mixing bowl and beat with an electric mixer until smooth. Pour back mixture into freezer bowl, cover and chill for 2 hours before serving.
  
  


• Use an ice-cream scoop to serve the sorbet topped with fresh mint.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (78 g)): 68 Calories, 0 g Protein, 18 g carbohydrates, 0 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 1 mg sodium

Citrus Cheesecake

(makes 12 servings)

Ingredients:

• Non-fat cooking spray
  
  


• 2 tbsp brown sugar
  
  


• 1 cup graham cracker crumbs
  
  


• 2 tbsp butter or margarine, melted
  
  

Ingredients for filling:

• ⅔ cup sugar
  
  


• 1 tsp vanilla extract
  
  


• ⅓ cup all-purpose flour
  
  


• 2 (8oz) packages non-fat cream cheese
  
  


• 2 medium eggs
  
  


• 3 medium egg whites
  
  


• ½ cup 1% low-fat milk
  
  


• ⅓ cup non-fat sour cream
  
  


• 1 tsp lemon peel, grated
  
  


• 1 tsp lime peel, grated
  
  


• 1 tsp orange peel, grated
  
  


• 1 tbsp fresh lemon juice
  
  


• 1 tbsp fresh lime juice
  
  


• 1 tbsp fresh orange juice
  
  


• ¼ cup sugar
  
  

Preparation:

• Preheat oven to 300 degrees F.
  
  


• Prepare the crust: Coat a 9” springform pan with cooking spray. Mix crumbs, butter, and brown sugar in a medium-sized bowl, then firmly press mixture into bottom and 2” up the sides of the pan.
  
  


• Prepare the filling: In a large mixing bowl, combine flour and sugar then add cream cheese, vanilla, eggs and beat until smooth. Add milk, sour cream, citrus juices and peels and beat until smooth.
  
  


• In a separate mixing bowl, using clean and dry beaters, beat egg whites at room temperature at high speed until soft peaks form. Gradually add ¼ cup sugar, 1 tbsp at a time and beat until stiff peaks form. Gently fold egg white mixture with cream cheese mixture.
  
  


• Pour into prepared crust and bake at 300 degrees F about 1 hour or until set.
  
  


• Remove from oven and let completely cool on a wire rack. Cover and chill for 4 hours or overnight.
  
  


• Sprinkle with lime, orange zest, and grated lemon before serving (optional.)
  
  

Make 12 Servings:

Weight loss recipes Amount Per Serving(1/12 of recipe (89 g)): 118 Calories, 9 g Protein, 16 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 1 g saturated fat, 39 mg cholesterol, 285 mg sodium

Caramelized Pears with Toasted Almonds and Yogurt

(makes 4 servings)

Ingredients:

• 3 ripe pears, scrubbed, quartered, cored and thinly sliced
  
  


• 1 tbsp firmly packed brown sugar
  
  


• 1 tbsp unblanched almonds, sliced
  
  


• ½ cup low-fat vanilla yogurt
  
  

Preparation:

• Place a broiler rack about 3“ from source of heat. Heat the broiler.
  
  


• Arrange the pears in a shallow, flameproof dish in concentric circles, slightly overlapping each other. Sprinkle with the brown sugar.
  
  


• Broil until the brown sugar has carmelized and pears begin to brown, about 5 minutes.
  
  


• Sprinkle with the almonds and broil for about 1 minute or until almonds turn golden.
  
  


• Serve warm, topping each serving with a dollop of vanilla yogurt.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (160 g)): 121 Calories, 2 g Protein, 27 g carbohydrates, 3 g Dietary Fiber, 2 g fat, 0 g saturated fat, 2 mg cholesterol, 22 mg sodium

Blueberry Coffee Cake

(makes 8 servings)

Ingredients:

• 1½ cups fresh or frozen blueberries
  
  


• 1 cup lemon low-fat yogurt
  
  


• 2 medium egg whites
  
  


• 3 tbsp vegetable oil
  
  


• ½ cup sugar
  
  


• 2 tsp baking powder
  
  


• ½ tsp baking soda
  
  


• 1½ cup flour
  
  


• 1 tbsp grated lemon peel
  
  


• ¼ tsp salt
  
  


• Non-fat cooking spray
  
  

Preparation:

• Heat oven to 375 degrees F (190 degrees C). Spray a 9x9x2" square pan with non-fat cooking spray.
  
  


• In a large-sized bowl, beat egg whites, vegetable oil, yogurt and sugar. Stir in remaining ingredients except blueberries.
  
  


• Carefully stir in blueberries.
  
  


• Spread all ingredients in pan.
  
  


• Bake for 45 minutes or until cake springs back when touched lightly in center. Let cool.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving (⅛ of recipe (110 g)): 184 Calories, 8 g Protein, 33 g carbohydrates, 1 g Dietary Fiber, 2 g fat, 1 g saturated fat, 57 mg cholesterol, 108 mg sodium

Baked Rice Pudding

(makes 4 servings)

Ingredients:

• 3 medium egg whites, lightly beaten
  
  


• 1 medium egg, lightly beaten
  
  


• 1½ cups 1% low-fat milk
  
  


• 1 tsp vanilla extract
  
  


• ⅓ cup dates, chopped
  
  


• ⅔ cups cooked rice
  
  


• ¼ cup sugar
  
  


• Pinch of cinnamon or cinnamon
  
  

Preparation:

• Preheat oven at 325 degrees F.
  
  


• Combine egg, egg whites, milk, vanilla and sugar in a medium mixing bowl. Beat until combined but not foamy.
  
  


• Add cooked rice and dates and mix well.
  
  


• Pour rice mixture into a baking dish. Place baking dish in a large pan then place in oven. Pour boiled water into large pan around the baking dish to a depth of about 1-inch.
  
  


• Bake uncovered at 325° degrees for 45 minutes or until a knife inserted halfway between the edge and the center comes out clean.
  
  


• Serve warm or chilled with a sprinkle of cinnamon or nutmeg.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving ( ¼ of recipe (180 g)): 184 Calories, 8 g Protein, 33 g carbohydrates, 1 g Dietary Fiber, 2 g fat, 1 g saturated fat, 57 mg cholesterol, 108 mg sodium

Applesauce Carrot Cake

(makes 16 servings)

Ingredients:

• 2 cups white flour
  
  


• ⅔ cup sugar
  
  


• 2 tsp baking soda
  
  


• ½ tsp nutmeg
  
  


• ½ tsp salt
  
  


• 1½ tsp cinnamon
  
  


• 3 eggs
  
  


• 3 cups carrots, coarsely chopped
  
  


• ¾ cup unsweetened applesauce
  
  


• ¼ cup vegetable oil
  
  

Preparation:

• Mix flour, baking soda, sugar, cinnamon, nutmeg and salt in a large mixing bowl. Set aside
  
  


• In a separate small-sized bowl, combine the applesauce, vegetable oil and eggs. Add to the flour mixture, stirring until the ingredients are well blended. Add carrots and mix well.
  
  


• Pour into greased 9 x 13 inch pan, or two bread loaf pans, or a cupcake pan.
  
  


• Bake about 1 hour at 350 degrees., or until a toothpick inserted in the thickest part of the cake comes out clean. Set the cake on a wire rack for five minutes. Then, run a knife around the edges of the pan to loosen the cake.
  
  


• Turn the cake out onto the rack to cool.
  
  

Make 16 Servings:

Weight loss recipes Amount Per Serving (1/16 cake (73 g)): 147 Calories, 3 g Protein, 24 g carbohydrates, 1 g Dietary Fiber, 5 g fat, 1 g saturated fat, 40 mg cholesterol, 254 mg sodium

Acorn Squash Cookies

(makes 24 cookies)

Ingredients:

• ¾ cup firmly packed brown sugar
  
  


• ¼ cup margarine, softened
  
  


• 1 egg
  
  


• ¾ cup mashed, cooked acorn squash
  
  


• 1¼ cups whole wheat flour
  
  


• ¼ teaspoon baking soda
  
  


• ½ teaspoon baking powder
  
  


• ¼ teaspoon salt
  
  


• ⅛ teaspoon nutmeg
  
  


• ½ teaspoon cinnamon
  
  


• Low-fat cooking spray
  
  

Preparation:

• Preheat oven to 350 degrees F.
  
  


• Cream sugar and margarine at medium speed until light and fluffy. Add egg and mashed squash; beat well.
  
  


• In a medium-sized bowl, combine baking powder, whole wheat flour, baking soda, cinnamon, nutmeg and salt, then add dry ingredients to the squash mixture, mixing well.
  
  


• Drop dough by heaping tablespoonfuls 2-inches apart onto cookie sheets sprayed with low-fat cooking spray.
  
  


• Bake at 350ºF for 15-18 minutes.
  
  


• Makes 20-25 cake-like cookies.
  
  

Make 24 Servings:

Weight loss recipes Amount Per Serving (1 cookie (28 g)): 101 Calories, 1 g Protein, 12 g carbohydrates, 1 g Dietary Fiber, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 118 mg sodium

Ricotta Cheesecakes with Berries & Pecans

Ingredients:

• 2 cups fat-free ricotta cheese
  
  


• 1 cup (8 oz) light cream cheese
  
  


• ½ cup fat-free plain Greek yogurt
  
  


• ½ cup maple syrup
  
  


• 1 large whole egg
  
  


• 2 large egg whites
  
  


• 2 tsp vanilla extract
  
  


• 1½ cups fresh barriers
  
  


• 2 tbsp chopped toasted pecans
  
  


• Fresh mint sprigs
  
  

Preparation:

• Preheat oven to 325 F. Lightly coat 3 mini-muffin pans (12 muffins each pan) with olive oil cooking spray and set aside.
  
  


• Combine ricotta, cream cheese, yogurt, syrup, egg, egg white, and vanilla extract in blender or food processor. Blend or process just until smooth. Divide batter among prepared pans. Batter will come to tops of cups.
  
  


• Bake 20 minutes. Cool completely, then chill. It is normal for the cheesecakes to fall.
  
  


• Place 3 cakes on each plate. Sprinkle each serving with berries and nuts, and garnish with springs of mint.
  
  

Make 12 (3 cheesecakes) Servings:

Weight Loss Recipes Amount per Serving: 140 Calories, 8 g Protein, 16 g carbohydrates, 3 g Fiber, 5 g fat, 3 g saturated fat, 35 mg cholesterol, 125 mg sodium

Mini Apple Gingerbread Cupcakes

Ingredients:

• 2 cups stone-ground whole wheat flour
  
  


• 1 tsp baking soda
  
  


• ¼ tsp salt
  
  


• 2 tsp ground ginger
  
  


• 1 tsp ground cinnamon
  
  


• ¼ tsp ground cloves
  
  


• ¼ tsp ground nutmeg
  
  


• ⅔ cup low-fat buttermilk
  
  


• ½ cup molasses
  
  


• ⅓ cup canola oil
  
  


• 1 large egg
  
  


• 1 large egg white
  
  


• 1 tsp vanilla extract
  
  


• 1 cup finely chopped apple (sweet apple such as Fuji or Delicious, not Granny Smith)
  
  

Preparation:

• Preheat oven to 350 F. Lightly coat 30 mini-muffin cups with olive oil cooking spray. Set aside.
  
  


• Combine flour. Baking soda, salt, ginger, cinnamon, cloves, and nutmeg in medium mixing bowl. Set aside.
  
  


• Whisk buttermilk, molasses, oil, egg, egg white, and vanilla extract in another bowl. Make a well in dry ingredients and pour in liquid mixture. Stir until just combined.
  
  


• Divide batter between prepared muffin pans (there will be about 3 cups of batter).
  
  


• Bake on center rack 15 minutes, or until wooden pick inserted in muffin comes out clean. Cool 10 minutes before removing from pans.
  
  

Make 30 Servings:

Weight Loss Recipes Amount per Serving: 70 Calories, 1 g Protein, 10 g carbohydrates, 1 g Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 90 mg sodium