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 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).
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 .
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
