Dash Diet Desserts

DASH DIET DESSERTS

You can be on a diet and still indulge in desserts; here are some DASH Diet Desserts that will satisfy your sweet tooth with fruit.

DASH Fruit Salad    

      

This lovely fruit salad is bursting with fiber, vitamins, and minerals. Enjoy it as a side dish, snack, or satisfying dessert.

You can use you favorite fruits, try adding blueberries, raspberries or blackberries when they are in season.

Ingredients: 

  1 Kiwi
  1 Teaspoon Chia Seeds

• 1 cup pineapple chunks
• 1 large apple, chopped
• 1 banana, sliced
• 1 orange, chopped
   
• 3⁄4 cup light Honey and Vanilla
 Greek Yogurt (one 6-oz carton of yogurt).

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Preparation: 

1. Put pineapple chunks in a medium mixing bowl.
2. Prepare apples, banana, kiwi, chia seeds and orange as directed and add to bowl.
3. Add Greek yogurt to bowl and mix gently with a spoon until fruit is well coated.
4. Serve and enjoy!
5. Refrigerate leftovers within 2 hours.

Nutrition Information: 

Serving size = ½ cup. Per serving: 70 calories, 0 g total fat, 0 g saturated fat, 16 g carbohydrates, 1 g protein, 2 g fiber, 15 mg sodium, 140 mg potassium, 10 mg magnesium, 50 mg calcium .

Make sure you check out Everything you wanted to know about the Dash Diet at Dash Diet Collection

PUMPKIN PIE

The Benefits of Pumpkin Pie

A slice of pumpkin pie is a significant source of water-soluble B vitamins, offering 20 percent of the recommended daily intake for thiamin and vitamin B-12, 13 percent for riboflavin, 12 percent for folate and 9 percent for niacin. These vitamins aid in skin, vision and neurological health, red blood cell formation and the maintenance of appetite, digestion and metabolism.

Ingredients: 

1 cup ginger snaps
16 ounces canned pumpkin
1/2 cup egg whites
1/2 cup sugar
2 teaspoons pumpkin pie spice
12 ounce can evaporated skim milk
 

Preparation: 

Preheat oven to 350. Grind the cookies in a food processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly.

Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 minutes.

Store in the refrigerator. Allow to cool and slice in 8 wedges

Granny Smith Apple Tart

This Apple Tart is a very tasty dessert and is one of my Dash Diet go to dessert recipes.

Ingredients

For the filling

• 1/2 cup dried cranberries
  
• 1/4 cup apple juice
• 2 tablespoons cornstarch
• 4 large tart apples, cored, peeled and sliced
• 1 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon
• 2 teaspoons sugar

For the crust

• 1 1/4 cups whole-wheat (whole-meal) flour
• 2 teaspoons sugar

·         3 tablespoons trans-free margarine

·         1/4 cup ice water
Directions

Preheat the oven to 375 F. In a small microwave-safe bowl, combine the cranberries and apple juice. Cook on high for 1 minute stirring. Heat for 30 seconds at a time then stirring after each interval, until the apple juice is very hot. Cover and set aside until the mixture is close to room temperature, about 1 hour. 

In a large bowl, combine the cornstarch and apple slices. Toss well to coat evenly. Add the cranberries and juice. Mix well. Stir in the vanilla and cinnamon. Set aside. 

To prepare the crust, add flour and sugar in a large mixing bowl. Using a fork or pastry cutter, cut in the margarine until the mixture is crumbly. Add the ice water 1 tablespoon at a time and mix with a fork until the dough begins to form a rough mass.  Tape a large piece of aluminum foil to the counter top. Sprinkle it with flour.

 Place the dough in center of the foil and flatten. Using a rolling pin, roll the dough from the center to the edges, making a circle about 13 inches in diameter. Place the fruit filling in the center of the dough. Spread the filling over the dough, leaving a 1- to 2-inch border. Fold the edges of the crust up and over the filling. The pastry doesn’t need to cover all of the filling.

 Sprinkle with 2 teaspoons sugar.  Remove tape from the foil and counter top. Place another piece of foil over the tart to protect the exposed fruit. Slide tart, bottom and top foil included, onto a cookie sheet and bake about 30 minutes. 

Remove the top foil and continue baking until browned, about 10 minutes. Cut into 8 wedges and serve immediately. 

 Greek Yogurt Contains

Raspberry Banana Avocado Mousse

This is the fruity tasting mouse and is a little likes a smoothie, maybe a little sweeter. 

The banana flavor is strong, so if you don’t like that you can swap out the banana for more raspberries, blueberries or strawberries, customize your dessert to fruit of your choice.

·         1 avocado

·         ½ cup frozen raspberries

·         ½ cup fresh banana (or more berries)

·         2 - 3 tablespoons maple syrup

Add all ingredients to a food processor and process on high until smooth. Serve and garnish with your desired toppings, I have put a little granola and some Goji berries on this one.

Mason Jars come in all shapes and size, but I love the small mason jars that can be used for so many dishes or leftovers. The Bormioli 5oz Mason Jar set of 24 is great for spices, jellies, jams, canning and making your mousse recipe above.

GREEK YOGURT DELIGHT 

Customize your fruit spoons with different fruit slices, carob or dark chocolate chips, or even dried fruit with ½ cup of plain Greek Yogurt.

Ingredients

 • 1 cup Greek yogurt
 • 1 cup blueberries

 Directions 
1. Dip spoons in Greek yogurt.
 2. Top yogurt spoons with blueberries or preferred fruit.
 3. Place finished spoons on wax paper or clean baking sheet and freeze for up to one hour. Enjoy

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