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Baked Pumpkin Custard with Shortbread Crust
Banana and Yogurt Crepes
Banana Waldorf
Bread Pudding with Vanilla Sauce
Caramelized Pears with Toasted Almonds and Yogurt
Chocolate Bread Pudding with Custard Sauce
Chocolate Malt
Chocolate Pudding Pie with Strawberry Cream
Chocolate Zucchini Cake
Dutch Apple Yogurt Dessert
Fresh Fruit Pie
Hot Fudge Brownie Cake
Indian Pudding
Instant Soy Chocolate Mousse
Old-Fashioned Bread Pudding
Stollen: Holiday Sweet Bread
Tofu Cheesecake

Baked Pumpkin Custard with Shortbread Crust top

18 sugar-free shortbread cookies
1/2 teaspoon ground cinnamon
3 tablespoons light soft tub margarine, melted
1 tablespoon no-sugar orange marmalade
1 1/2 cups canned cooked pumpkin
1 can (12-ounce) evaporated fat-free milk
1 (16-ounce) carton egg substitute
1/3 cup fresh calcium-fortified orange juice
1 teaspoon vanilla extract
1/2 cup artificial sweetener designed for baking
1 1/2 teaspoon pumpkin pie spice


  1. Prepare the night before or even 2 to 3 days in advance. Preheat the oven to 350°F. Crush cookies in a blender until finely crushed. Add in cinnamon, margarine, and marmalade. Press the crumbs into the bottom of a 2-quart soufflé dish. Bake the crust for 6 minutes. Set aside to cool completely.
  2. When crust has cooled, combine the filling ingredients in a blender or food processor. Pour the custard into the soufflé dish on top of the crust. Place the dish inside a pan filled with 1 inch of hot water.
  3. Set both pans in the oven and bake for 1 hour and 15 minutes, until a knife inserted in the center of the custard comes out clean. Chill until ready to be served.

Makes 14 servings
Source: American Diabetes Association

Banana and Yogurt Crepes top

1-3/4 cups low-fat or fat-free milk
3/4 cup flour
1 egg
1 egg white
2 tablespoons honey or maple syrup, divided
Nonfat cooking spray
1 (8-ounce) container of low-fat or fat-free banana or vanilla yogurt
1 banana, diced
1/2 teaspoon vanilla extract
Fresh mint sprigs, optional
Powdered sugar, optional


  1. Whisk together milk, flour, egg, egg whites, and 1 tablespoon of honey in a medium bowl. Allow batter to rest 5 minutes at room temperature.
  2. Heat a 10-inch nonstick skillet over medium heat and spray with cooking spray.
  3. Pour 1/4 cup batter into skillet; quickly tilt and swirl batter to coat bottom of skillet.
  4. When crêpe is lightly browned at edges, use a thin spatula to loosen and turn over. Cook turned crêpe about 20 seconds or until lightly browned; slide onto plate to cool.
  5. Continue making crêpes with remaining batter. To prevent sticking, place a piece of wax paper between each crêpe.
  6. Purée yogurt, vanilla, and remaining honey in a blender or food processor until smooth. Add diced banana. Spread each crêpe with about 2-1/2 tablespoons of the yogurt mixture. Roll crêpes into cylinders.
  7. Place 2 crêpes on each serving plate and garnish with mint sprigs or sprinkle with powdered sugar, if desired.

Makes 6 servings
Source: King County Public Health 

Banana Waldorf top

3 bananas, peeled and sliced
1 apple, cored and sliced, with peel
4 cups fat-free vanilla yogurt
1 pinch cinnamon
2 tablespoons ground walnuts


  1. Mix all ingredients in a large bowl.
  2. Place in individual serving dishes and chill until ready to serve, up to 1 hour.

Makes 4 servings
Source: USDA, adapted from Food and Health Communications, Inc. 

Bread Pudding with Vanilla Sauce top

1 tablespoon margarine
5 slices whole-wheat bread
3 eggs
1/3 cup sugar
Pinch of salt
2 cups fat-free milk
1 teaspoon vanilla
1/4 cup raisins
1 teaspoon cinnamon and nutmeg

Ingredients for vanilla sauce:
1 tablespoon cornstarch
1/3 cup sugar
1 cup water
1 tablespoon margarine or butter
1-1/2 teaspoon vanilla extract


  1. Melt margarine in a medium-sized skillet. Tear bread in pieces and spread on bottom of skillet.
  2. In a bowl, beat eggs and stir in sugar, salt, warmed milk, and vanilla. Sprinkle raisins over bread and pour egg mixture over all.
  3. Cover and cook over very low heat for 20 minutes. Pudding is done when custard is set in the middle. Allow to cool in skillet.
  4. Prepare vanilla sauce while pudding cools.
  5. Combine cornstarch and sugar in a small saucepan. Gradually add water, stirring well. Cook until thick and clear, stirring constantly.
  6. Add margarine and vanilla, stirring until margarine melts.
  7. Spoon over individual servings of bread pudding.
  8. Refrigerate leftover bread pudding and vanilla sauce within two hours.

Makes 6 servings
Source: USDA, adapted from Washington State University Extension

Caramelized Pears with Toasted Almonds and Yogurt top

3 ripe pears, scrubbed, quartered, cored, and thinly sliced
1 tablespoon firmly packed brown sugar
1 tablespoon unblanched almonds, sliced
1/2 cup low-fat or fat-free vanilla yogurt


  1. Place a broiler rack about 3 inches from source of heat. Heat the broiler.
  2. Arrange the pears in a shallow, flameproof dish in concentric circles, slightly overlapping each other. Sprinkle with the brown sugar.
  3. Broil until the brown sugar has caramelized and pears begin to brown, about 5 minutes.
  4. Sprinkle with the almonds and broil for about 1 minute or until almonds turn golden.
  5. Serve warm, topping each serving with a dollop of vanilla yogurt.

Makes 4 servings
Source: King County Public Health

Chocolate Bread Pudding with Custard Sauce top

1 tablespoon canola oil
2 tablespoons butter
8 (1-inch) slices firm white bread, crusts removed, cut in half on the diagonal
1/3 cup unsweetened cocoa powder (not Dutch-process)
Pinch of salt
2 1/2 cups fat-free or low-fat milk
2 ounces bittersweet or semisweet (not unsweetened) chocolate, chopped
2 large eggs
1/2 cup packed light brown sugar
1 teaspoon vanilla extract

Custard Sauce
1 1/2 cups fat-free or low-fat milk
1 2x1-inch strip orange zest
1 large egg
1/4 cup sugar
2 teaspoons all-purpose flour


  1. Preheat oven to 400° F.
  2. In a small saucepan, heat oil and butter over low heat just until butter melts. Brush both sides of the bread slices with butter mixture and place on a baking sheet. Bake for 5 to 7 minutes per side, until golden brown.
  3. In an ungreased 9-inch square baking dish, overlap toasted bread slices. Reduce oven temperature to 325°.
  4. In a medium saucepan, whisk cocoa and salt. Gradually whisk in milk. Bring to a bare simmer over low heat. Remove from heat, add chocolate and whisk until it melts.
  5. In a medium bowl, whisk eggs, brown sugar, and vanilla until blended. Gradually whisk hot chocolate mixture into egg mixture. Pour custard over bread in baking dish. Let stand for 15 minutes.
  6. Set baking dish in a roasting pan and place in the oven. Add boiling water to the roasting pan to reach halfway up sides of baking dish. Bake pudding for 20 to 25 minutes, or until just set. (It should still jiggle slightly in the center.) Remove baking dish from roasting pan and cool on a wire rack for about 20 minutes. Serve warm with Custard Sauce.

Custard Sauce Directions

  1. In a small heavy saucepan, combine milk and orange zest. Bring almost to a simmer over low heat. Remove pan from heat, cover and let stand for 30 minutes.
  2. In a bowl, whisk egg, sugar, and flour until smooth.
  3. Rewarm milk over low heat until steaming. Gradually add milk to the egg mixture, whisking constantly. Return mixture to saucepan.
  4. Cook sauce over low heat, stirring constantly, until thick enough to coat the back of a spoon, 7 to 8 minutes. (Do not allow sauce to come to a simmer.) Remove from heat.
  5. Pour sauce through a fine-meshed sieve into a bowl. Discard orange zest. Place plastic wrap directly on the surface of the sauce and refrigerate until cold, about 2 hours. (The sauce will keep, covered, in the refrigerator for up to 2 days.)

Chocolate Malt top

3/4 cup low-fat or fat-free milk
2 cups low-fat or fat-free vanilla ice cream or frozen yogurt
3 tablespoons malt powder
1/8 cup chocolate syrup

Blend for one minute in blender.
*Optional: Add a teaspoon of peppermint extract for a mint chocolate milkshake. Garnish with crushed peppermint candy.

Serves 2
Source: Deforest Area High School

Chocolate Pudding Pie with Strawberry Cream top

2 cups or 1 (6.5-ounce) package crushed chocolate sugar‑free sandwich cookies
1 tablespoon light margarine, melted
1 egg white

1 (1.4‑ounce) package sugar‑free, fat-free pudding mix (chocolate or white chocolate mousse flavor)
1 3/4 cups fat-free milk

1 3/4 cups fat‑free whipped topping
3/4 cup frozen no-sugar-added strawberries, thawed and mashed


  1. Preheat oven to 350° F.
  2. Combine all ingredients for the crust in a medium bowl and stir well using a fork to combine. Press crust mixture in an 8‑inch pie plate coated with cooking spray. (It may help to press crust with the back of a spoon coated with cooking spray.)
  3. Bake the crust for 10 minutes, then remove from oven and cool completely on a wire rack.
  4. Once the crust is cool, prepare pudding with milk according to package directions for making pie filling. Pour pudding into crust and cover with plastic wrap, pressing the plastic wrap onto the surface of the pudding to prevent a skin from forming. Refrigerate for 30 minutes.
  5. In a medium bowl, fold mashed strawberries into the whipped topping. Remove plastic wrap from surface of the pudding and spread strawberry topping on top of the pie. Chill for at least 1 hour. Garnish with slices of thawed strawberries before serving.

*Note: You can also use 1 cup of frozen, mashed raspberries in place of the strawberries.

Makes 9 servings
Source: CDC

Chocolate Zucchini Cake top

2 1/2 cups flour
1/2 cup unsweetened cocoa powder
2 teaspoon baking powder
1 teaspoon baking soda
1/2 cup oil
1 1/2 cups sugar
3 eggs
1 teaspoon vanilla
1 teaspoon lemon juice
2/3 cup low-fat or fat-free milk
2 cups grated zucchini
1 cup mini chocolate chips
2/3 cup dry Textured Vegetable Protein (TVP)
1 cup chopped walnuts (optional)

Glaze (optional):
2/3 cup powdered sugar
2 teaspoons low-fat or fat-free milk


  1. Preheat the oven to 350°. Coat a bundt pan with cooking spray.
  2. Sift together flour, cocoa powder, baking powder, and baking soda. Set aside.
  3. With an electric mixer, beat the oil and sugar together in a large bowl. Beat in the eggs, vanilla, and lemon juice.
  4. Beat about a third of the flour mixture into the sugar mixture. When it is well mixed, beat in about half the milk. Continue alternately adding the flour and milk mixtures, beating well after each addition.
  5. Fold in the grated zucchini, mini chocolate chips, dry TVP, and optional walnuts.
  6. Pour the batter into the prepared bundt pan. Bake for 55 to 60 minutes, until a toothpick inserted into the cake comes out clean. Allow the cake to cool in the pan for 10 minutes, then invert it onto a platter to cool completely before slicing.
  7. If desired, combine the powdered sugar with the milk and drizzle it over the cooled cake before slicing.


Makes 16 servings
Source: Illinois Center for Soy Foods

Dutch Apple Yogurt Dessert top

1/2 cup fat-free plain yogurt
1/2 cup unsweetened applesauce
1 tablespoon seedless raisins
1/8 teaspoon ground cinnamon
1 teaspoon brown sugar
1 tablespoon chopped nuts, crunchy cereal, granola, or graham cracker for topping


  1. Combine all ingredients in a small bowl.
  2. Cover and refrigerate until chilled.

Makes 2 servings
Source: USDA, adapted from Arizona Nutrition Network 

Fresh Fruit Pie top

1 small package strawberry gelatin
1 cup boiling water
1 small package instant vanilla pudding
¾ cup fat-free or low-fat milk
1 graham cracker crust, regular or chocolate
2-3 cups fresh or frozen strawberries, thawed
1 banana, peeled and sliced
2 medium fresh peaches sliced into wedges, or 1 cup canned peaches
1 cup fresh or frozen blueberries, thawed


  1. In a small bowl, add hot water to gelatin. Stir to dissolve. (Do NOT follow instructions on the box.)
  2. Mix pudding and milk with a wire whisk or mixer. It will be thick, because you are using less milk than the directions on the box indicate.
  3. Add dissolved gelatin to the pudding mixture. Mix until smooth.
  4. Place fruit in the crust in the order listed.
  5. Pour the gelatin/pudding mixture over the fruit. Refrigerate until firm, about 2 hours.

Makes 8 servings
Source: Fast Meals & Quick Snacks, A Cookbook for Teens, California Nutrition Network for Healthy, Active Families 

Hot Fudge Brownie Cake top

1 cup flour
½ cup sugar
2 tablespoons and ¼ cup baking cocoa, unsweetened
2 teaspoons baking powder
¼ teaspoon salt
½ cup fat-free or low-fat milk
2 tablespoons canola oil
1 teaspoon vanilla
½ cup brown sugar, firmly packed
½ cup chopped nuts (optional)
Fat-free or low-fat frozen yogurt (optional)


  1. Preheat oven to 350 degrees.
  2. In a medium bowl, mix flour, sugar, baking cocoa, baking powder, and salt with a fork.
  3. Add milk, oil, and vanilla into the flour mixture. Stir until smooth.
  4. Spread mixture into a 9-inch-square baking dish.
  5. Sprinkle the brown sugar, chopped nuts, and baking cocoa over the batter in the baking dish.
  6. Pour 1 ½ cups hot water over the mixture in the 9-inch baking dish. Do not stir!
  7. Bake for 35 to 40 minutes. Allow to stand for 10 minutes, then serve warm with frozen yogurt.

Makes 6-8 servings
Source: Fast Meals & Quick Snacks, A Cookbook for Teens, California Nutrition Network for Healthy, Active Families

Indian Pudding top

3 cups fat-free milk
1/2 cup cornmeal
1 tablespoon margarine
1/4-1/2 cup molasses
1/2 teaspoon ginger
1/2 teaspoon cinnamon


  1. Preheat oven to 325 degrees. Lightly grease 1-quart baking pan.
  2. In a saucepan, heat 2-1/2 cups of the milk to a simmer.
  3. In a bowl, mix together the other 1/2 cup of milk with cornmeal.
  4. Add cornmeal mixture to warm milk, stir well. Cook 20 minutes over medium-low heat. Stir often to prevent scorching. Cook until thickened.
  5. Remove pudding from heat. Stir in margarine, molasses, ginger, and cinnamon and pour into the baking pan.
  6. Bake for 55 to 60 minutes. The pudding is done when a knife inserted in the middle comes out clean.
  7. Cut into 8 squares before serving. Serve warm.

Makes 8 servings
Source: USDA, adapted from Indian Health Service Division of Diabetes Treatment and Prevention

Instant Soy Chocolate Mousse top

1 small box instant chocolate pudding mix
1 ¼ cup cold soy drink
1 package (10.5 ounce) silken tofu


  1. Blend pudding mix and soy drink on medium speed for about 15 seconds until the mixture is very smooth.
  2. Add the silken tofu and blend again. Continue to scrape off the sides and blend until well mixed and smooth.
  3. Pour mixture into 4 small serving dishes.
  4. Refrigerate for at least 2 hours before serving.

Makes 4 servings
Source: External link

Old-Fashioned Bread Pudding top

5 slices whole-wheat bread
2 tablespoons margarine
1/4 teaspoon cinnamon
1/3 cup sugar, white or brown
1/4 cup raisins
3 eggs or 1 egg + 2 egg whites
2 cups fat-free milk
1/4 teaspoon salt
1 teaspoon vanilla extract
Nonstick spray


  1. Spread 1 side of bread with margarine. Sprinkle with cinnamon.
  2. Cut into 1-inch cubes.
  3. In lightly sprayed casserole dish, combine bread, sugar, and raisins.
  4. Preheat oven to 350 degrees. In bowl, blend eggs, milk, salt, and vanilla. Pour liquid over bread mixture; lightly blend.
  5. Bake uncovered for 1 hour. Pudding is done when a knife inserted in the pudding comes out clean.
  6. Serve warm or cold. Refrigerate leftovers.

Makes 6 servings
Source: USDA, adapted from University of Minnesota Cooperative Extension Service

Stollen: Holiday Sweet Bread top

1 tablespoon active dry yeast
2/3 cup warm fat-free milk
1 egg
1/3 cup white sugar
1/2 tablespoon salt
1/3 cup margarine, softened
2 1/2 cups bread flour
1/3 cup currants
1/3 cup raisins
1/3 cup red candied cherries, quartered
2/3 cup diced candied citron
6 ounces marzipan
1 tablespoon  confectioners' sugar
1 teaspoon ground cinnamon


  1. In a small bowl, dissolve yeast in warm milk. Let stand until creamy, about 10 minutes.
  2. In a large bowl, combine the yeast mixture with the egg, white sugar, salt, butter and 2 cups bread flour; beat well. Add the remaining flour, 1/4 cup at a time, stirring well after each addition. When the dough has begun to pull together, turn it out onto a lightly floured surface and knead in the currants, raisins, dried cherries, and citrus peel. Continue kneading until smooth and supple, about 8 minutes.
  3. Lightly oil a large bowl, place the dough in the bowl and turn to coat with oil. Cover with a damp cloth and let rise in a warm place until doubled in volume, about 1 hour.
  4. Lightly grease a cookie sheet. Deflate the dough and turn it out onto a lightly floured surface. Roll the marzipan into a rope and place it in the center of the dough. Fold the dough over to cover it; pinch the seams together to seal. Place the loaf, seam side down, on the prepared baking sheet. Cover with a damp cloth and let rise until doubled in volume, about 40 minutes.
  5. Preheat oven to 350° F, then bake loaf for 10 minutes. Reduce heat to 300° F and continue baking for 30 to 40 minutes, or until golden brown. Allow loaf to cool on a wire rack. Dust the cooled loaf with confectioners' sugar and sprinkle with the cinnamon.

Source: Michigan Department of Agriculture

Tofu Cheesecake top

1 8-inch pre-baked graham cracker crust
1 package (12 ounces) extra firm silken tofu
1/2 pound fat-free cream cheese
1 cup fat-free sour cream
2 tablespoons cornstarch
1 cup sugar
2 tablespoons butter or margarine, softened
2 teaspoons vanilla


  1. Preheat oven to 350°F.
  2. Mix tofu, cream cheese, sour cream, cornstarch, and sugar with an electric mixer on low until sugar has dissolved.
  3. Add butter and vanilla and blend until smooth.
  4. Pour the filling into pre-baked crust.
  5. Bake for 45 to 50 minutes until firm (a knife inserted one inch from the edge will come out clean).
  6. Chill completely, preferably overnight.

Topping can be added by mixing 3/4 cup sour cream and 1/4 cup powdered sugar and spreading on top of cooled cheesecake. Fruit topping (cherry or berry pie filling) or chocolate topping can be spread on top of cooled cheesecake.

Makes 8 servings
Source: Illinois Center for Soy Foods 



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