Vanilla Bean Ice Cream

by H3 Healthy Kitchen Assistant Chef Carrie Adams

We love Spring here in the Healthy Kitchen. The fresh smell of flowers fills air and a scoop of fresh Vanilla Bean Ice Cream are our favorite signs that Spring has arrived. Our Vanilla Bean Ice Cream recipe will become your favorite spring recipe and maybe even summer.

Ingredients:

2 cups Half and half, fat free

1 cup Skim milk

¾ cup Sugar

1 each Vanilla bean

4 each Egg yolks

Method:

• Plan ahead and freeze ice cream bowl.


• In medium sauce pot, mix milks, sugar and vanilla bean.


• Warm milk mixture until about 120°F.


• Then add egg yolks to pot and whisk constantly until well mixed and cream has slightly thickened.


• Pull off heat and remain whisking or stirring for about five minutes. This avoids an opportunity for the egg yolks to scramble.


• Let milk mixture cool.


• Then place in ice cream freezer bowl, until fairly stiff.


• Enjoy with your favorite fruit or by itself.

Nutrition: 

Servings: 12

Serving Size: ¼ cup

Calories: 100 kcal

Fat: 1.5 gm

Healthier Dessert: Chocolate Chip Cheesecake

Valentine's Day just wouldn't be the same without a sweet ending. Whether you make our Dijon and Pecan Roasted Pork and Warmed Brussel Sprout & Farro Slaw for your Sweetheart or use another dinner idea, this is the perfect dessert to complete any Valentine's Day meal. H3 Healthy Kitchen Chef Karla's Chocolate Chip Cheesecake recipe is not only delicious but it won't leave you feeling guilty the next day.

Ingredients:

1 can Cooking spray

2 cups Graham cracker crumbs

¼ cup Apple butter

3 cups Cottage cheese, 1%

1 ½ cups Cream cheese, fat free

1 each Whole egg

5 each Egg whites

1 ½ cups Sugar

2 teaspoon Pure vanilla extract

1/8 teaspoon Salt

¾ cup Chocolate chips

Steps:

• Cut the cake into wedges with a sharp, warm knife.


• Preheat oven to 325°F.


• Lightly spray a 9-inch springform pan with cooking spray.


• Combine the graham cracker crumbs and apple butter in a small bowl.


• Press the graham cracker crumbs into the bottom of the springform pan and set aside.


• In a food processor pureé the cottage cheese until smooth.


• Add the cream cheese, egg, egg whites, sugar, vanilla, and salt; process until nice and smooth.


• Fold in half of the chocolate chips into the batter.


• Pour batter into the prepared pan.


• Sprinkle remaining half of chocolate chips on top of the cheesecake.


• Bake for 1 to 1 1/2 hours, or until the cake has set and is firm to the touch.


• Cool completely before serving.

Nutrition:

Servings: 16

Serving Size: 1 slice

Calories: 205 calories

Fat: 3.5 grams

What's your favorite Valentine's Day recipe? Share your favorites in the comments.

Flourless Chocolate Cake

Whether you're searching for a healthier dessert for the holiday season or trying to find a gluten-free dessert recipe, the H3 Healthy Kitchen's Flourless Chocolate Cake is the perfect dessert. Light, fluffy and decadent; it's sure to become one of your favorites!



via GIPHY

Ingredients:

6 Tablespoons Butter, Unsalted

1 cup Dark Baking Chocolate, chunked

6 each Egg Whites

½ cup Sugar, granulated

1 teaspoon Sugar, powdered

Method:

• Preheat oven to 325° F.


• Butter bottom and sides of each ramekin. Set aside.


• Place 6 T. of butter and chocolate in a large heatproof bowl and microwave in 30 second intervals, stirring each time, until completely melted.


• In large bowl, beat egg whites until soft peaks form.


• Gradually add sugar to egg whites and continue beating until glossy stiff peaks form.


• Fold ¼ of egg mixture into chocolate mixture, and then gently fold in remaining egg whites.


• Pour batter in prepared ramekins.


• Bake for 10-12 minutes until cake pulls away from sides of ramekins and is set in the center.


• Cool completely on a wire rack. Serve at room temperature, dusted with powdered sugar.

Nutrition:

Servings: 25

Serving Size: 1 ramekin

Calories 90 calories

Fat: 6 grams

Create this delicious, Flourless Chocolate Cake recipe at home and share your experience with us at getinspired@hhhealth.com!

Mini Pumpkin Pie

Without a doubt pumpkin pie has to be one of top desserts for the holidays, especially for Thanksgiving. And it's probably one of the most unhealthy, too, with around 300-350 calories per slice. Normally that would mean you should steer clear of this but not this year! The H3 Healthy Kitchen's lastest recipe makeover is: Mini Pumkpin Pie. So you can have your mini pie and eat it, too!



Ingredients:

Pie Crust:

1.3 ounces Cream cheese, fat-free, cold

4 Tsp Sugar

Pinch Salt

Pinch Baking powder

1 tsp Apple Cider Vinegar

4 tsp Ice Cold Water

2/3 cup Flour

4 tsp Flour for rolling out dough

1.3 ounces Butter, unsalted, cold

Pie Filling:

1 cup Pumpkin

1 cup Egg Beaters

1 cup Evaporated Milk, fat free

1 cup Brown Sugar

½ tsp Ginger

¼ tsp Cloves, ground

¼ tsp Allspice

1 tsp Cinnamon

¼ tsp Nutmeg

Method:

• Preheat oven to 375˚F.


• In a mixing bowl – with paddle attachment, mix all dough ingredients.


• Sprinkle clean counter with a small amount of flour. Roll dough out on counter, making sure dough is not too thick.


• Then place the large rolled out dough over the pie pan. Press dough down into pie pan to make a good fit.  Cut off excess dough that drapes below the edge of the pie pan.  Make sure to give yourself a little dough on the edges so you can crinkle the dough around the edges.


• Once you have cut the extra dough off, roll that dough back into another ball and repeat of you are making multiple pies – otherwise freeze.


• Crinkle the edges of the pie dough around the edges of the pan to make a nice design for your pie. Then place in refrigerator to chill for about 15 minutes.


• In a large mixing bowl beat all filling ingredients on high for one minute.


• Pour into pie pan and bake 60 minutes or until firm and toothpick comes out clean.

Nutrition: 

Servings: 12

Serving Size: 1 mini pie

Calories: 175 kcal

Fat: 7 grams

Desserts under 100 Calories: Strawberry Shortcake

Strawberry shortcake is a classic, summer dessert. Here in the Healthy Kitchen, we love giving classic recipes a healthy twist for our Guests. With minor tweaks here and there, we were able to keep the delicious flavors of this dessert while cutting the calories by more than half.  Not to mention, you get plenty of added healthy benefits from strawberries: fiber, vitamin C and potassium. Even more reason to enjoy!

Ingredients:

3 pints Strawberries, fresh

½ cup Sugar, granulated

2 ¼ cups All-purpose flour

4 teaspoons Baking powder

2 Tablespoons Sugar, granulated

¼ teaspoon Salt

2/3 cup Skim milk

3 Tablespoons Butter, unsalted

3 Tablespoons Cream cheese, fat-free

1 Large egg

Steps:

• Slice the strawberries and toss them with ½ cup sugar.  Set aside.


• Preheat oven to 425˚F. (220˚C)


• In a medium bowl combine the flour, baking powder, 2 tablespoons sugar and the salt.


• With a pastry blender cut in the butter and cream cheese until the mixture resembles coarse crumbs.


• In a small bowl, beat the egg and milk.  Make a well in the center of the batter mixture and add the beaten egg and milk. Stir until just combined.  Make sure to avoid over-mixing.


• On a lightly sprayed sheet pan, drop ¼ cup batter into individual biscuits, about 2 inches apart.


• Bake for 15 to 20 minutes or until golden brown. Let cool partially by placing the sheet pan on a wire rack.


• Slice partially cooled biscuits in half.  Top with ½ cup Strawberries.


• Presentation tip: Cut the ½ biscuit into 2 pieces, placing one flat on the plate and angling the other against it.  Top with strawberries and garnish with low fat or sugar free cool whip or whipped topping.

Nutrition:

Servings: 30

Serving size: 1/2 biscuit and 1/2 cup strawberries

Calories: 60 kcal

Fat: 2 grams

Leave us a comment with a recipe you'd like to see the Healthy Kitchen remake into a healthier recipe.  Each month we'll remake one new recipe and post it on the blog!

4 Healthy Picnic Tips and Tricks

Summer is here and picnics are a fun summer staple for beach days, soccer games or a day at the park! Celebrating summer in the sun does not mean wreaking havoc on your nutrition for the day! Here are easy tweaks from our Healthy Kitchen that your friends and family will appreciate.

Portion Control

Alcohol and desserts, for example, are two items we tend to over indulge in when living in the moment and basking in the sun. A little goes a long way, remember moderation when indulging. Try healthier desserts like, our great Lemon Bar recipe below; it's lower in calories, full of flavor and travels well.

Fruits and Vegetables

Warm weather brings juicy flavorful fruits and vegetables, eat them! Fill your picnic basket with watermelon, cherries, zucchini, and peaches. Preparing tasty dishes with fruits and vegetables can be simple; make a fruit salad, add extra diced vegetables to your favorite potato salad, and pack a large salad topped with blueberries a pungent goat cheese and a light vinaigrette.

Turn up the Heat

Grilling is one of the most flavorful, healthful, and simple cooking methods. Toss ¼ teaspoon of olive oil and 1 cup of vegetables with a pinch of salt and pepper in a large bowl, and grill until desired doneness. Adding a deep smoky flavor to vegetables such as peppers, onions, or mushrooms will add variety to your picnic. Don’t forget to grill some healthy proteins; brush these proteins with a little H3 BBQ to brighten up the flavor; salmon, shrimp, skinless chicken, or pork tenderloin.

Dips and Spreads

Edamame hummus, salsas, guacamole, peanut butter hummus, and yogurt based dips are great dips and spreads for a healthy pack and go picnic. Substitute these items for mayonnaise, ketchup, or cheese based dips to add nutrients, reduce calories, and load up on flavor. Eliminate chips for dipping, dip with vegetable sticks (carrots, bell peppers, celery) or whole wheat baked pita chips.

These little tweaks will make your next pack and go picnic easier and healthier. Don’t forget to pack lots of water and have a blast!

Lemon Bars

 



Ingredients:

Crust:

½ cup Sugar, granulated

6 Tablespoons Butter, unsalted

4 Tablespoons Applesauce, unsweetened

2 cups Flour

Filling:

6 each Eggs, large

1 ½ cups Sugar, granulated

4 teaspoons Lemon Zest, fresh

½ cup Lemon juice, fresh

6 tablespoons Flour

1 teaspoon Baking powder

½ teaspoon Kosher salt

Method:

• Preheat oven to 350 degrees F.

Crust

• Using a stand mixer, beat the ½ cup sugar, applesauce and butter together on a medium speed until creamy.


• On a low speed, slowly add in the 2 cups of flour.


• Gently press this mixture across the bottom of a greased 16 inch square baking pan.


• Bake for 15 minutes and allow to cool.

Filling

• In a clean mixing bowl, beat the 6 eggs on medium until foamy.


• Then, add the remaining ingredients: sugar, zest, juice, flour, baking powder, and salt. Beat until all ingredients are blended.


• Pour this filling over the crust and bake 20-25 minutes.


• Set aside, cool and serve.

Nutrition: 

Serves: 30

Calories: 130

Fat: 3.5 grams

H3 Healthy Lemon Blueberry Coffee Cake

In the H3 Healthy Kitchen, we love marrying fresh flavors and healthy ingredients to create a healthy, classic dessert recipe. By making small recipe adjustments, we make desserts much healthier but still just as delicious and flavorful. Fresh lemons and blueberries are two flavors that pair so well together. Adding these flavors to a coffee cake batter adds a new dimension and flavor profile, creating the H3 Lemon Blueberry Coffee Cake. This treat is only 150 calories per serving and it's sure to satisfy your sweet tooth. Bon appetit!



Ingredients:

3/4 cup Sugar

¼ cup Brown sugar

¼ cup Butter, softened

2 each Eggs

½ cup Egg beaters

1 cup All-purpose flour

2 cups Whole wheat flour

1 tablespoon Baking powder

½ teaspoon Baking soda

½ cup Greek yogurt, nonfat, plain

½ teaspoon Salt

1 ½ cups Blueberries, fresh

¾ cup Non-fat buttermilk

1/3 cup Lemon juice, fresh (about 3 lemons)

1 teaspoon Vanilla extract

1 teaspoon Lemon extract

Glaze:

1 tablespoon Lemon juice, fresh

1 tablespoon Skim-milk

½ cup Powdered sugar

Method:              

• Preheat oven to 350 degrees.


• To prepare cake pan: lightly spray a Bundt cake pan with non-stick cooking spray.


• In a medium-sized mixing bowl combine: flour, whole wheat flour, baking powder, baking soda and salt.


• Combine butter, yogurt and sugars in a medium mixing bowl and cream at medium speed until light and fluffy.


• Mix egg beaters with whole eggs then slowly add egg mixture to sugar mixture, beating after each addition.


• Combine buttermilk, lemon juice and extracts.


• Add flour mixture and buttermilk mixture alternately to sugar mixture.


• Pour batter into prepared pan.


• Bake for 45 minutes to 1 hour or until a wooden pick inserted in center comes out clean.


• Cool pan on wire rack for 10 minutes. Then remove cake from pan to continue to cool.


• To prepare glaze combine milk, lemon juice and sugar with a whisk. Pour glaze over warm cake.

Nutrition:

Serves: 20

Serving Size: 1 piece

Calories: 150

Fat: 3 grams

Protein: 4 gram

We hope you enjoy this healthy coffee cake recipe! What's your favorite healthy dessert recipe?

H3 Tiramisu

In the H3 Healthy Kitchen, we love to take classic recipes and give them a healthy twist to cut down calories and unhealthy fat content so our Guests here at Hilton Head Health can still enjoy their favorite foods while forging their way on their health and wellness paths and weight loss journeys. Take this Tiramisu, healthy dessert recipe, for example, it's less than half the fat of most recipes and still just as delicious.



Ingredients:

¼ cup + 1 Tbsp Sifted Powdered Sugar

4 ounces Fat-free Cream Cheese

¾ cup Fat-free Cool Whip

2 each Egg Whites

½ cup Hot Water

2 Tbsp Sugar

1 Tbsp Instant Coffee Crystals

1 Tbsp Kahlua

20 each Lady Fingers

½ tsp Unsweetened Cocoa Powder

Method: 

• Combine powdered sugar and cream cheese in a bowl, and beat at high speed until well blended.


• Gently fold in ½ of the cool whip, then let set in refrigerator.


• In a separate bowl, beat egg whites (at room temp) at high speed until peaks form.


• Gradually add the sugar, 1 Tbsp at a time.  Beat until very stiff peaks form and mixture is glossy.


• Very gently fold part of egg mixture into the cream cheese mixture, then very gently fold in remaining egg mixture.  Set aside in the refrigerator.


• In a small bowl, combine hot water, coffee crystals and Kahlua – stir well.


• In a small loaf pan or baking pan, layer ½ of the lady fingers across the bottom.  Drizzle with ½ of the Kahlua mixture.  Next layer ½ of the cream cheese mixture over lady fingers. Repeat: lady fingers, Kahlua mixture and cream cheese mixture.


• Top with remaining cool whip and sprinkle with cocoa powder


• Place in freezer for 1 – 2 hours.  Remove 1 hour before serving.

Nutrition:

Number of servings: 8

Serving Size: 1 slice

Calories: 184

Fat: 3.8 grams

We hope that you enjoy this healthy dessert recipe!

Healthy Recipe: Chocolate Kahlúa Mousse

In the H3 Healthy Kitchen at Hilton Head Health weight loss camp and health spa, we believe you can treat yourself without cheating yourself. With the right health recipe and a balanced diet, you can satisfy your sweet tooth and savor healthy dessert recipes. This rich, cool mousse is a healthy dessert that's delightful with fresh fruit. Enjoy all the chocolate goodness you crave with less fat and calories.



Ingredients:

¼ cup Unsalted butter

1 shot Kahlúa

1 tsp Vanilla

¼ cup Cocoa powder

1 cup Sugar

1 each Egg yolk

4 each Egg whites

1/8 tsp Cream of tartar

1 cup Fat-whipped topping

Method:

• Remove egg whites from your refrigerator.


• Melt the butter in a sauce pan over medium heat.


• Add in the Kahlúa, vanilla, cocoa powder and 1/2 cup of sugar; whisk until the mixture is smooth.                           


• Add in the egg yolks, whisking constantly.


• Bring to a slow boil and then remove from the heat and cool.


• Whip the egg whites, the other 1/2 cup sugar and cream of tartar until soft peaks form.


• Fold the chocolate mixture into the egg whites; gently fold in whipped topping.


• Scoop 2 oz of the mixture into a bowl and refrigerate until firm.

Nutrition:

Servings: 6

Serving Size: 2 oz

Calories: 160 kcal

Fat: 6 grams

Whether you're working towards a wellness or weight loss goal, we hope that you enjoy this healthy dessert recipe!

What was your favorite recipe that you learned in the H3 healthy kitchen?

And if you haven't yet attended our weight loss camp and health spa, what's one dessert that you would love to learn how to make into a healthy dessert recipe?

Healthy Recipe: Prickly Pear Sorbet

This sweet, cool delight is low in calories but packed with flavor.  So, you can be good to your tastebuds and to your body.



 

Ingredients:

3 quarts Prickly pear sorbet

1 cup Sugar

4 cups Water

¼ cup Fresh lime juice

Method

• Plan ahead and freeze ice cream bowl the night or day before.


• In food processor, process prickly pears, sugar and water followed by mixing in lime juice.


• Place prickly pear mixture in ice cream freezer bowl.  Turn mixture until thick and semi-frozen.


• Place sorbet in a metal bowl or pan and allow it to freeze for at least 4 hours before serving.


• Use ¾ ounce scoop for each serving.  

Nutrition:

Serves 48

Serving size 3/4 ounce

30 Calories

0 grams of fat

Healthy Recipes: Oaxacan Hot Chocolate

Need something warm and sweet on those rainy days? Stay cozy and satisfy your sweet tooth with this delicious hot chocolate recipe.

OAXACAN HOT CHOCOLATE

Ingredients

1 cup Half and half

1 cup  Skim milk

4.5 ounces Abuelita’s chocolate or dark chocolate

¼ cup Cocoa powder

Method

• In a sauce pot over medium-low heat; combine half and half and skim milk bring mixture to a simmer.


• Turn heat off and add abuelita’s chocolate and cocoa powder.


• Mix the milk with the chocolate by rolling a whisk between the palms of your hands, until the hot chocolate is smooth and slightly frothy.


• Pour the hot chocolate into mugs, dust with cinnamon and serve.

Healthy Recipe: Mixed Berry Cobbler

Chef's Note:  You could use this same recipe for peaches, pears,apples or even plums.

INGREDIENTS:

1 ¼ cup Flour

½ cup Brown Sugar

2 tsp. Baking Soda

½ tsp. Cinnamon

Pinch Nutmeg

¼ tsp. Salt

¼ cup Butter, unsalted, softened

½ cup Non-fat Buttermilk

FILLING:

¾ cup Granulated Sugar

2 Tbsp Cornstarch

1 cup Water

6 cups Mixed Berries, fresh

DIRECTIONS: 

• Preheat oven to 350˚ F.


• In a small bowl mix brown sugar, flour, butter, buttermilk, spices, baking soda and salt.


• Mix until butter is evenly distributed.


• In a medium sauce pot, mix sugar and cornstarch.


• Add water and cook until you have made a sugar syrup, about 5 minutes.

• In a medium size Pyrex dish, place berries in dish then pour sugar syrup over berries.  Top with cobbler mixture.

• Bake in oven for about 30 – 45 minutes.

Serve warm with your favorite low-calorie ice cream!

NUTRITION:

Number of servings: 20

Serving Size: 1/20^th of the pan

Calories: 135

Fat: 4.5 grams

Fit Shop: Holiday Gift Idea

If you have been to Hilton Head Health over the past several weeks you were probably lucky enough to enjoy one of our delicious gingerbread muffins.  If you have not had the chance to try them don’t worry, you don’t have to miss out!  Chef Karla has given me her secret recipe and I boxed it up as the perfect Holiday gift!  Along with the recipe for our Gingerbread Mini Muffins, this gift basket includes two Gingerbread Mini Muffin dry mixes, a mini muffin baking tin and one ounce scoop.  Wrapped up and tied with a bow our gift basket is ready to be given to a loved one as the perfect Holiday gift – or you can treat yourself!  Not interested in the entire basket?  No problem, we also have the dry mix and recipe cards available separately!  If you are interested in placing an order please contact me via email (kmilgie@hhhealth.com) or give me a call (843.785.7292 x 126) – I look forward to hearing from you! Happy Holidays!!

Kelly

Healthy Recipe: Severed Finger Sugar Cookies

These are perfect for Halloween parties! They’re finger licking good!

Ingredients:

1/2 cup Apple butter

1/2 cup Butter, unsalted

1 cup powdered sugar

1 each Egg

1 teaspoon Vanilla extract

1 cup Whole wheat flour

1 3/4 cup All-purpose flour

1 teaspoon Baking powder

1/4 teaspoon Salt

1/4 cup Almonds, sliced

1/4 cup Strawberry jam

Preparation:

• In a large bowl, beat the butter and apple butter until creamy. Mix in the sugar, egg and vanilla.


• In a separate bowl, mix the dry ingredients: all-purpose flour, whole wheat flour, baking powder, and salt.


• Add the dry mixture to the sugar mixture.


• Preheat oven to 325° F


• Using your hands roll a tablespoon of dough into a finger shape. Place the “fingers” on a greased cookie tray. Stick a sliced almond on the end of each finger for the fingernails. Use a table knife to make three indents for the knuckles.


• Bake until lightly golden, about 17 to 20 minutes. Transfer to a rack to cool.


• In a small sauce pan, cook the strawberry jam over low heat until it reaches a thin consistency.


• Remove from the heat and dip the “severed” end of each cookie into the sauce.

Nutrition:

Servings: 40

Serving Size: 1 cookie

60 calories

Fat: 3 grams

Healthy Recipe: Meringue Bones with Bloody Berries

With Halloween around the corner - enjoy our Meringue Bones with Bloody Berries at your next spooktacular event!

INGREDIENTS:

1 ½ teaspoons Pure vanilla extract

½ teaspoon Cream of tartar

1 ½ Tablespoon Cornstarch

1 ½ cups Sugar

¾ cup Egg whites, large (room temperature)

Pinch Salt

Topping:

4 cups Strawberries, sliced

2 cups Raspberries, cleaned

2 Tablespoons Honey

PREPARATION:

• Preheat oven to 275°F.

• Line a baking sheet with parchment paper

• Portion out vanilla and cream of tartar and set aside.

• In medium bowl, mix cornstarch and sugar.

• Place egg whites in large mixer bowl of standing mixer. Make sure bowl is clean and free of any debris.

Use whip attachment for the whipping of the egg whites.

• Start whipping eggs on low speed while adding cream of tartar and salt, then increase speed to medium

until soft peaks start to form.

• Move speed up to medium high and gradually add sugar and cornstarch mixture.

• Then add in pure vanilla extract and increase speed to high and whip until meringue is glossy and stiff

peaks form. About 4 to 5 minutes.

• Pipe mixture onto prepared baking sheet, making about 20 medium sized “bones”.

• Reduce oven heat to 250°F and bake for about 50-60 minutes. Make sure bones don’t crack or start to

turn tan or brown. Lower heat if this is the case by about 25 degrees.

• Prepare topping while bones are cooking. In a saucepot, add berries and honey. Cook on low-medium

heat, allowing the berries to become juicy. Remove from heat and allow cooling.

• Once cooled, place ¼ of a cup of fruit in a small bowl and serve with one meringue bone.

Number of Servings: 20

Serving Size: 1 Bone

Calories: 55

Fat: 0

Carbohydrates: 14

Fiber: 0.5

Protein: 1.5

Sodium: 17.5

Healthy Recipe: Pineapple Ice Cream

 

Whip up this healthy and simple summer time treat in under 30 minutes!

INGREDIENTS:

1 c.                  Fat free half and half or half and half

2 c.                  Skim milk

¾ c.                 Sugar

4 c.                  Pineapple, fresh, chopped

4 each             Egg yolks

PREPARTAION:

• Plan ahead and freeze ice cream bowl.


• Place chopped pineapple in a food processor, process until smooth.


• In medium sauce pot, mix milk, pineapple puree, and half the amount of sugar (1/3 cup).


• Warm milk mixture until about 120 degrees.


• In a separate bowl mix the egg yolks with the remaining sugar. Then add to the pot and whisk constantly until well mixed and cream has thickened.  Do not let boil.


• Pull off of heat and remain whisking or stirring for about five minutes.  This avoids an opportunity for the egg yolks to scramble.


• Let milk mixture cool for at least 30 minutes.


• Then place in ice cream freezer bowl, until fairly stiff.


• Enjoy with your favorite fruit or by itself.

 

Number of Servings:            12

Serving Size:                         ¼ cup

Calories:                                100

Fat:                                         2.5

Healthy Recipes: Blackberry Cobbler

INGREDIENTS:
1 1/4 cups Flour
1/2 cup Brown Sugar
2 teaspoons Baking Soda
½ teaspoon Cinnamon
Pinch Nutmeg
¼ teaspoon Salt
1/4 cup Butter,
Unsalted, softened
1/2 cup Non-Fat buttermilk

Filling:
3/4 cup Granulated Sugar
2 Tablespoon Cornstarch
1 cup Water
6 cups Blackberries

PREPARATION: 

• Preheat oven to 350° F


• In a small bowl, mix brown sugar, flour, butter, buttermilk, spices, baking soda and salt.


• Mix until butter is evenly distributed.


• In a medium sauce pot, mix sugar and cornstarch.


• Add water and cook until you have made sugar syrup. (About 5 minutes.)


• Place blackberries in a medium size Pyrex dish then pour sugar syrup over blackberries.


• Then place cobbler mixture over the top.


• Bake in oven for about 30-45 minutes.


• Serve warm with your favorite low calorie ice cream.

Healthy Recipe: Gluten-Free Lemon Pudding Cake

INGREDIENTS:

2 Lemons, medium sized squeezed and zested

2 Eggs, separated

1/4 teaspoon Salt

3/4 cup Sugar

1 cup Skim milk

3 Tablespoons Gluten free all-purpose flour

1 Tablespoon Butter, melted

PREPARATION                                                                  

• Preheat oven to 350° F.


• Grease six 6-ounce custard cups.


• Finely grate lemon peel to measure one tablespoon.


• Squeeze juice from lemons to measure 1/3 cup; set aside.   


• In a small bowl, beat egg whites and salt until soft peaks form with a mixer at high speed.


• Gradually sprinkle in 1/2 cup sugar, beating until the sugar completely dissolves and whites stand in stiff peaks


• In a large bowl, beat egg yolks at medium speed with the remaining 1/4 cup sugar until blended.


• To the large bowl add the lemon peel, lemon juice, milk, flour, and butter. Beat until well mixed; occasionally scrape the sides of the bowl with a rubber spatula to ensure everything is incorporated.


• Using a rubber spatula, gently fold the beaten egg whites into the egg yolk mixture until just mixed.


• Carefully pour batter into the prepared custard cups.


• Set custard cups in a 13” by 9” baking pan; place on oven rack.


• Fill baking pan with boiling water to reach halfway up the sides of the custard cups.


• Bake for 40-45 minutes or until pudding tops are golden and firm (pudding separates into cake layer on top and sauce layer underneath).


• Cool pudding in the custard cups on a wire rack. 

Number of servings: 6

Serving size: 1pudding cup

Calories: 130

Fat grams: 3.5

Healthy Recipes: Whole Wheat Cinnamon Rolls with Light Cream Cheese Icing

Whole Wheat Cinnamon Roll

INGREDIENTS:

4 ½ cups Whole wheat pastry flour

1 cup Skim milk

1/3 cup Butter

1/3 cup Sugar

2 1/4 teaspoons Yeast

1 teaspoon Salt

2 Eggs

¼ cup Brown sugar

2 teaspoons Cinnamon, ground

1 Tablespoon Egg whisked or egg beaters

PREPARATION:

• Preheat oven to 350°F


• Dilute sugar into warm water.


• Then add the yeast.  It is important to make sure the water is not over 110°F or it will kill the yeast. (It is normal for the yeast will foam a little.)


• Add salt and butter to the water-yeast mixture.


• Place the flour in your mixing bowl. With dough hook attached to mixer, turn mixer on to medium speed.


• Add water and yeast mixture slowly to mixing bowl with flour.


• Mix dough until all the flour has been scraped from the sides. Be careful to not over work your dough.


• Once the dough is ready, sprinkle a little extra flour on a clean work surface and roll dough out on counter.


• Then place dough in lightly sprayed bowl and cover with dish towel.


• Allow to rise for about 1 to 1 ½ hours in a warm area.


• Next, roll the dough out into a rectangle.


• Lightly sprinkle brown sugar across every inch of the dough, then sprinkle ground cinnamon over the top of the brown sugar. Make sure to cover the ends of the dough as they are just as important as the center.  If more calories are allotted for you, then add an additional ¼ cup of white sugar. 


• Dab each end of the roll with egg wash or egg beaters.  This is to help ensure a nice seal so the cinnamon rolls don’t unroll.


• Starting from the top of the dough, roll toward yourself until you get to the end, then in a push and roll method seal the seam to make it stick.  Slice into 24 small cinnamon rolls.  (Feel free to freeze half the batch before letting rise again to use at a later date.)


• Place cinnamon rolls on a lightly greased baking pan about ¼ inch apart from one another.


• Cover and let cinnamon rolls rise for about 20 to 30 minutes.


• Then bake in oven for 15-20 minutes. 


• Serve warm alone or serve with a light cream cheese frosting (below)!

Serves: 24 rolls

Serving Size: 1 roll

Calories: 130

Carbohydrates: 23 grams

Sodium: 90 milligrams                 

Fiber: 3 grams

Protein: 3 grams

Cream Cheese Frosting

INGREDIENTS           

 8 ounces Fat free cream cheese

 ½ cup Confectioners sugar

½ cup Skim milk

1 teaspoon Vanilla extract, pure

 PREPARATION

• Mix well with hand beaters or stand mixer with whip attachment. 


• Serve with favorite pastry!

Serves: 24

Serving Size: 1 ½ Tablespoons

Calories: 30

Fat: 0

Sodium: 150 milligrams

Carbohydrates: 5 grams

Fiber: 0 grams

Protein: 3 grams

Healthy Recipes: Meringue Bones with Bloody Berries

INGREDIENTS:
1 ½ teaspoons Pure vanilla extract
½ teaspoon Cream of tartar
1 ½ Tablespoon Cornstarch
1 ½ cups Sugar
¾ cup Egg whites, large (room temperature)
Pinch Salt

Topping:
4 cups Strawberries, sliced
2 cups Raspberries, cleaned
2 Tablespoons Honey

PREPARATION:
• Preheat oven to 275°F.
• Line a baking sheet with parchment paper
• Portion out vanilla and cream of tartar and set aside.
• In medium bowl, mix cornstarch and sugar.
• Place egg whites in large mixer bowl of standing mixer. Make sure bowl is clean and free of any debris. Use whip attachment for the whipping of the egg whites.
• Start whipping eggs on low speed while adding cream of tartar and salt, then increase speed to medium until soft peaks start to form.
• Move speed up to medium high and gradually add sugar and cornstarch mixture.
• Then add in pure vanilla extract and increase speed to high and whip until meringue is glossy and stiff peaks form. About 4 to 5 minutes.
• Pipe mixture onto prepared baking sheet, making about 20 medium sized “bones”.
• Reduce oven heat to 250°F and bake for about 50-60 minutes. Make sure bones don’t crack or start to turn tan or brown. Lower heat if this is the case by about 25 degrees.
• Prepare topping while bones are cooking. In a saucepot, add berries and honey. Cook on low-medium heat, allowing the berries to become juicy. Remove from heat and allow cooling.
• Once cooled, place ¼ of a cup of fruit in a small bowl and serve with one meringue bone.

Number of Servings: 20
Serving Size: 1 Bone
Calories: 55
Fat: 0
Carbohydrates: 14
Fiber: 0.5
Protein: 1.5
Sodium: 17.5