Alsatian Plum Cakes

Eat sweets, stay slim with fewer than 175 calories each, these decadent desserts won’t derail your diet.

We’ve all heard of spa-goers sneaking in candy bars to supplement the carrots-and-cottage-cheese diet some health resorts are known for. But at Canyon Ranch, the focus is on moderation, not deprivation. “You’re more likely to stick to a healthy eating regimen if you incorporate lighter versions of your favorite treats instead of cutting them out entirely,” says Scott Uehlein, corporate chef at the Canyon Ranch retreats. “The secret is using ingredients that pack a big flavor punch—like orange liqueur, cocoa powder, and buttermilk—so you just need a little bit.” Try these weight loss recipes and enjoy every bite, guilt-free.

These individual marzipan-like cakes make portion control painless.

Makes 6 cakes

Prep time: 20 minutes

Total time: 1 hour

Ingredients:

• Cooking spray
  
  


• 2 tbsp unsalted butter, melted
  
  


• ¼ cup almond paste
  
  


• 2 tbsp nonfat sour cream
  
  


• 1 large egg
  
  


• 1 tsp pure vanilla extract
  
  


• ¼ cup all-purpose flour
  
  


• 4 tbsp evaporated cane juice
  
  


• 3 plums, halved and pitted
  
  


• 2 tbsp firmly packed brown sugar
  
  

Preparation:

• Preheat oven to 350 F. Lightly spray 64-ounce ramekins with cooking spray.
  
  


• In a medium bowl, mix together butter, almond paste, and sour cream.
  
  


• Scrape down sides of bowl and stir in flour and evaporated cane juice.
  
  


• Scoop 3 tbsp batter into each ramekin. Place a plum half in center of batter, cut side up, and top with 1 tsp brown sugar.
  
  


• Bake for 30 to 35 minutes or until plum is soft and a toothpick inserted in the cake comes out clean.
  
  

Nutrition score per serving (1 cake)

170 calories, 7 g fat (37% of calories), 3 g saturated fat, 24 g carbs, 3 g protein, 1 g fiber, 31 mg calcium, 1 mg iron, 18 mg sodium

(Tip: You can make plum cakes with apricots or peaches too)

Veggie Lasagna

Ingredients:

• 2 large zucchini (about 1 lb), ends trimmed, thinly sliced lengthwise
  
  


• 3 links (about 4 oz each) lean Italian turkey sausage
  
  


• 1 red bell pepper or roasted red bell pepper, diced
  
  


• 1 cup diced yellow onion
  
  


• 1 tsp minced garlic
  
  


• 1 cup low-fat marinara sauce
  
  


• 2 egg whites
  
  


• 1 container (15 oz) fat-free ricotta cheese
  
  


• 2 tsp Italian seasoning
  
  


• ½ tsp freshly ground black pepper
  
  


• ⅔ cup shredded low-fat mozzarella cheese
  
  


• ¼ cup grated Parmesan cheese
  
  

Preparation:

• Preheat oven to 325 F.
  
  


• Coat 8”*8” baking pan lightly with olive oil cooking spray. Set aside.
  
  


• Arrange zucchini slices in single layer on baking sheet. Spray lightly with olive oil cooking spray. Broil 8 minutes, or until tender and lightly browned. Set aside to cool.
  
  


• Cook sausage in nonstick skillet over medium-high heat 3 minutes, stirring occasionally with wooden spoon to break up. Add bell pepper, onion, and garlic, and cook 4 minutes longer, or until meat is no longer pink. Stir in marinara sauce and bring to a boil. Reduce heat and simmer about 5 minutes, stirring frequently. Sauce will be very thick.
  
  


• Combine egg whites, ricotta, Italian seasoning, and black pepper in mixing bowl. Stir.
  
  


• Spread half of the meat sauce in bottom of prepared baking pan. Layer on half of the zucchini slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with remaining meat sauce, zucchini slices, ricotta mixture, and mozzarella. Sprinkle with Parmesan cheese. Bake about 40 minutes, or until bubbly and lightly browned. Let stand 5 minutes before serving.
  
  

Make 8 Servings:

Weight Loss Recipes Amount per Serving: 210 Calories, 18 g Protein, 17 g carbohydrates, 3 g Fiber, 7 g fat, 2 g saturated fat, 45 mg cholesterol, 340 mg sodium

The Skinny On Sweeteners

“Evaporated cane juice looks similar to sugar but has a richer flavor,” says Canyon Ranch chef Scott Uehlein, who use it ia all his desserts. “Plus, it’s less processed.” Swap it for sugar in your own weight loss recipes, or experiment with these other alternatives.

• Maple syrup Look for grade B syrup, which has the strongest flavor—so you can use less of it—and contains trace minerals, such as zinc and magnesium. Perfect for pancakes, it can also be drizzled over roasted sweet potatoes, carrot, or butternut squash.
  
  


• Agave nectar Made from the cactus-like agave plant, this syrup is gaining popularity because of its low ranking on the glycemic index scale, a measure of how quickly carbs break down in the body. Use it as you would sugar; for baking, substitute two-thirds of a cup for 1 cup of sugar and reduce the oven temperature by 25 degrees.
  
  


• Molasses Just 1 tbsp of the superthick blackstrap version fulfills 20% of your daily calcium and iron requirements. (You’ll also get nearly 8% of the potassium you need in a day.) Use it to top plain yogurt, oatmeal, or waffles.
  
  


• Honey powder While honey provides B vitamins and promotes the growth of “good” bacteria in your gut, it can leave a sticky residue on shelves. Enter the powdered form, which dissolves in iced tea and can be used instead of sugar in a 1-to-1 ration.—JUNO DcMELO
  
  

Omelet

Tip: if you prefer a different cheese try Cabot’s 75% Light Cheddar Cheese instead

Ingredients:

• ½ cup chopped broccoli
  
  


• 2 Tbsp chopped yellow onion
  
  


• 2 Tbsp finely chopped carrot
  
  


• 4 large egg whites
  
  


• 1 large egg
  
  


• ½ tsp Mrs. Dash
  
  


• 1 oz Laughing Cow Light cheese (1 wedge)
  
  


• 2 Tbsp fat-free refried beans
  
  

Preparation:

• Coat nonstick sauté pan lightly with olive oil cooking spray. Place over medium-high heat and add broccoli, onion, and carrot. Sauté about 2 minutes, or until vegetable are just tender but still bright.
  
  


• Beat egg whites and egg in large bowl with whisk until foamy and light. Add Mrs. Dash. Pour eggs over vegetables. Cover and cook about 2 minutes, or until eggs are almost set.
  
  


• Crumble cheese over egg. Sprinkle refried beans over cheese. Turn heat to low. Fold omelet and cook 2 minutes more.
  
  

Make 1 Servings:

Weight Loss Recipes Amount Per Serving: 226 Calories, 26 g Protein, 13 g carbohydrates, 3 g Dietary Fiber, 7 g fat, 3 g saturated fat, 225 mg cholesterol, 783 mg sodium

Broccoli and Cheddar Mini-Frittatas

Tip: Save money: Change out broccoli for any vegetable that’s on sale

Ingredients:

• 1 cup chopped steamed broccoli
  
  


• 2 cups egg substitute
  
  


• 2 oz (1 cup) finely shredded Cabot 75% Light Cheddar Cheese, or your favorite low-fat Cheddar cheese
  
  

Preparation:

• Preheat oven to 350 F. Lightly mist 8 cups of nonstick muffin pan with olive oil cooking spray.
  
  


• Divide broccoli evenly among cups (2 tablespoons in each). Divide egg substitute evenly among cups (¼ cup in each). Bake frittatas 7 to 9 minutes, or until almost set. Sprinkle cheese evenly over tops.
  
  


• Bake 8 to 10 minutes longer, or until egg is no longer runny and cheese is melted. Transfer muffin pan to rack and allow frittatas to stand 2 minutes before serving.
  
  

Make 4 Servings (2 Frittatas):

Weight Loss Recipes Amount Per Serving: 102 Calories, 18 g Protein, 4 g carbohydrates, 1 g Dietary Fiber, 2 g fat, < 1 g saturated fat, 5 mg cholesterol, 362 mg sodium

Banana Cream of Wheat

TIP: Out of bananas stir in 100% all-natural fruit preserves.

Ingredients:

• 4 cups water
  
  


• 1/8 tsp salt
  
  


• ¾ cup uncooked original (2½-minute) Cream of Wheat
  
  


• 1 cup mashed rip banana (about 2 small bananas)
  
  


• 1 tsp ground cinnamon
  
  


• 8 packet sugar substitute (such as Truvia)
  
  


• 4 Tbsp crunchy high-fiber, low-sugar cereal (such as Grape-Nuts)
  
  

Preparation:

• Place water and salt in medium nonstick saucepan and bring to a boil. Add Cream of Wheat, stirring constantly until well blended. Return to a boil.
  
  


• Reduce heat to low. Simmer, stirring constantly, 2 to 3 minutes, or until thickened. Remove from heat. Add banana, cinnamon, and sugar substitute. Stir until well combined.
  
  


• Divide among 4 bowls. Sprinkle 1 tablespoon of the cereal over each. Garnish with a few slices of banana and more cereal, if desired, and serve.
  
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving: 204 Calories, 4 g Protein, 46 g carbohydrates, 4 g Dietary Fiber, 1 g fat, < 1 g saturated fat, 0 mg cholesterol, 123 mg sodium

Spirals & Meatballs

Tip: This crowd-pleaser is a great go-to dinner for the whole family.

Ingredients:

• 2 egg whites
  
  


• ½ cup quick-cooking oats
  
  


• ¼ cup fat-free milk
  
  


• ½ cup finely chopped fresh parsley
  
  


• 1 tbsp dried minced onion
  
  


• ½ tsp dried oregano
  
  


• ½ tsp garlic powder
  
  


• ¼ tsp salt
  
  


• ⅛ tsp crushed red-pepper flakes
  
  


• 1 lb 96 percent lean ground beef
  
  


• 8 oz whole wheat rotini pasta
  
  


• 3 cups low-fat, low-sodium, low-sugar marinara sauce, heated
  
  


• 4 tsp grated reduced-fat Parmesan cheese
  
  

Preparation:

• Preheat oven to 400 F. Lightly coat large nonstick baking sheet with olive oil cooking spray.
  
  


• Mix egg whites, oats, and milk in bowl using fork. Add parsley, onion, oregano, garlic powder, salt, and red-pepper flakes and mix until combined. Mix in beef until well combined.
  
  


• Make 32 uniform meatballs, each about 1¼” diameter (use a cookie scoop or measuring spoon). Roll into balls with hands and arrange, not touching, on prepared baking sheet. Bake 7 to 10 minutes, or until no longer pink inside.
  
  


• Cook pasta according to package directions while meatballs bake. Drain. Divide pasta among 4 bowls.
  
  


• Top each with ¾ cup of the sauce and 8 meatballs. Sprinkle 1 tsp of the Parmesan over each bowl and serve.
  
  

Make 4 Servings: 

Weight Loss Recipes Amount per Serving: 481 Calories, 37 g Protein, 76 g carbohydrates, 13 g Fiber, 8 g fat,2 g saturated fat, 63 mg cholesterol, 528 mg sodium