Calories 150; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 35g; fiber 2g; cholesterol 0mg; sodium 75mg; vitamin A 30%; vitamin C 80%; calcium 8%; iron 2%
2 cups fresh or frozen diced mango
2/3 cup apricot nectar
1½ cups fat-free vanilla ice cream
1 12-ounce can diet lemon-lime soda or diet ginger ale
Combine all ingredients, except 1 cup of the diet soda, in a blender. Blend until smooth; stir in the remaining diet soda and pour into four tall glasses.
COOK'S NOTE: Be sure to stir in the 1 cup soda after the other ingredients have been pureed in the blender.
Excellent source of vitamins A and C
Makes 4 cups cooler total
Serves 4 (1 cup cooler per serving)
Orange Freezers
Calories 150; total fat 1.5g (saturated fat 1g); protein 2g; carbohydrates 33g; fiber 4g; cholesterol 0mg; sodium 55mg; vitamin A 80%; vitamin C 90%; calcium 6%; iron 2%
3 cups fresh, or frozen and partially thawed, cantaloupe cubes
¼ cup lemon juice
2 cups orange sherbet
Combine the cantaloupe and lemon juice in a blender and puree until smooth. Add the sherbet and again puree until smooth. Pour into four glasses and serve immediately.
COOK'S NOTE: Store leftovers in an airtight container in the freezer. When ready to use, let stand 15 to 20 minutes to soften slightly, stir, and serve.
TIME-SHAVER TIP: If you're using a fresh cantaloupe, store the leftovers in an airtight container and freeze for a later use, such as another smoothie. This is a great way to stock up on frozen fruits to keep on hand without wasting any!
Excellent source of vitamins A and C
Good source of fiber
Makes 4 cups smoothie total
Serves 4 (1 cup smoothie per serving)
Chocolate-Mocha Ice-Cream Sodas
Calories 150; total fat 0g (saturated fat 0g); protein 3g; carbohydrates 35g; fiber 1g; cholesterol 0mg; sodium 80mg; vitamin A 10%; vitamin C 0%; calcium 10%; iron 0%
1½ tablespoons instant coffee granules
2 tablespoons water
3 tablespoons chocolate syrup, such as Hershey's
2 cups fat-free vanilla or chocolate ice cream
1⅓ cups club soda
½ cup fat-free whipped topping
4 maraschino cherries, optional
Combine the coffee granules and water in a small bowl, and stir until the coffee is completely dissolved. Stir in the syrup until well blended.
Spoon ½ cup ice cream into each of four tall glasses; pour equal amounts of the chocolate syrup mixture, then the club soda, over each. Top each soda with whipped topping and a cherry, if desired.
COOK'S NOTE: The addition of coffee doesn't provide a coffee flavor; instead, it brings out the deep flavors of the chocolate without adding more fat and calories!
Good source of vitamin A and calcium
Makes 5 sodas total
Serves 4 (1 cup ice-cream soda per serving)
Frozen Banana–Peanut Butter Pie
Calories 150; total fat 3g (saturated fat 0.5g); protein 4g; carbohydrates 28g; fiber 2g; cholesterol 0mg; sodium 120mg; vitamin A 8%; vitamin C 4%; calcium 8%; iron 2%
3½ cups fat-free vanilla ice cream
3 tablespoons reduced-fat peanut butter
1 prepared graham cracker crust
2 small ripe bananas, peeled and sliced
Ground nutmeg to taste
Combine ½ cup of the ice cream with the peanut butter in a small bowl, stir until well blended, and set aside.
Working quickly, spoon the remaining 3 cups ice cream into the bottom of the graham cracker crust. Using a teaspoon, spoon the peanut butter mixture evenly over the top. Arrange the banana slices over the peanut butter mixture and sprinkle lightly with the nutmeg. Serve immediately for a soft-serve ice cream, or cover and freeze until firm.
COOK'S NOTE: If the pie is too hard to cut after it is frozen, allow it to stand at room temperature for 15 to 20 minutes to soften slightly for easier slicing.
Makes 1 8-inch pie total
Serves 8 (1 wedge per serving)
Fresh Berry Cream Tarts
Calories 150; total fat 6g (saturated fat 1g); protein 2g; carbohydrates 24g; fiber 1g; cholesterol 0mg; sodium 140mg; vitamin A 4%; vitamin C 50%; calcium 6%; iron 4%
2 tablespoons apricot fruit spread
6 mini graham cracker piecrusts
1 6-ounce container nonfat lemon or vanilla yogurt sweetened with aspartame
2 cups quartered strawberries
Place fruit spread in a small microwave-safe bowl and cook on High for 10 seconds to melt slightly. Spoon 1 teaspoon into each of the tart shells. Top each tart with 2 tablespoons yogurt and ⅓ cup berries.
COOK'S NOTE: This is also good with strawberry fruit spread in place of the apricot.
Excellent source of vitamin C
Makes 6 tarts total
Serves 6 (1 tart perserving)
No-Cook Pumpkin Custard Tarts
Calories 150; total fat 7g (saturated fat 2g); protein 3g; carbohydrates 20g; fiber 1g; cholesterol 5mg; sodium 290mg; vitamin A 120%; vitamin C 2%; calcium 8%; iron 6%
½ 15-ounce can solid pumpkin
½ 1-ounce package instant sugar-free, fat-free banana cream or vanilla pudding mix
1 cup light vanilla soy milk or fat-free milk
2 tablespoons light cream cheese, tub style
¾ teaspoon ground cinnamon
6 mini graham cracker piecrusts
Combine all ingredients, except the tart shells, in a blender and puree until smooth. Spoon about ⅓ cup of the pumpkin mixture into each tart shell.
Serve immediately, or refrigerate until needed.
COOK'S NOTE: For peak texture, serve the tarts the same day they are filled. Otherwise, do not fill until serving time. The shells will become a bit soft if filled too far in advance.
Excellent source of vitamin A
Makes 6 tarts total
Serves 6 (1 tart per serving)
No-Waiting Pineapple-Banana Pudding “Pie”
Calories 150; total fat 1g (saturated fat 0g); protein 3g; carbohydrates 32g; fiber 2g; cholesterol 0mg; sodium 230mg; vitamin A 2%; vitamin C 10%; calcium 4%; iron 4%
1 cup fat-free milk
1 1-ounce package instant sugar-free, fat-free banana cream or vanilla pudding mix
1 8-ounce container frozen fat-free whipped topping, thawed
2 ripe medium bananas, peeled and sliced (about 1½ cups)
7 graham cracker squares, 2½-inch squares each, crushed
¼ cup wheat germ
1/8 teaspoon ground nutmeg
1 8-ounce can pineapple tidbits or crushed pineapple in juice, drained
Combine the milk and pudding mix in a large bowl and whisk until smooth. Stir in the whipped topping.
Place ½ the banana slices evenly in the bottom of an 11″ × 7″ baking dish, spoon ½ the pudding mixture evenly over the bananas, and top with ½ the cracker crumbs. Sprinkle 2 tablespoons of the wheat germ and all of the nutmeg evenly over all. Repeat layers. Spread the pineapple evenly over all.
TIME-SHAVER TIP: To crush graham crackers quickly without making a mess, simply place them in a small plastic bag, seal, and press down with the palm of your hand—or use the bottom of a bottle and tap lightly until crushed. Then discard the bag.
Good source of vitamin C
Makes 6 cups “Pie” total
Serves 8 (¾ cup “Pie” per serving)
New-Fashioned, Old-Fashioned Oatmeal Cookies
Calories 150; total fat 4.5g (saturated fat 0g); protein 2g; carbohydrates 26g; fiber 1g; cholesterol 20mg; sodium 135mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 6%
3 tablespoons canola oil
1 large egg
1¼ cups old-fashioned-style rolled oats
⅓ cup all-purpose flour
⅓ cup granulated sugar
¼ cup packed light
brown sugar
¾ teaspoon baking soda
¼ teaspoon salt
1 cup raisins
Preheat the oven to 375°F.
Combine the oil and egg in a medium bowl. Using an electric mixer on high speed, beat until well blended. Add the remaining ingredients, except the raisins, and reduce to medium speed; beat until well blended. Stir in the raisins.
Lightly coat two nonstick cookie sheets with cooking spray. Using a tablespoon measure, spoon six cookies onto each cookie sheet. (Do not put more than six on a sheet, because they will spread while baking.) Bake 6 minutes or until slightly golden on the edges and light in the middle. They will not look done at this point but will continue to cook while cooling. Remove from the oven and let stand on the cookie sheet 3 minutes before removing. Continue with remaining batter.
TIME-SHAVER TIP: Short on cookie sheets and need to cool a hot one down fast? Pop it into your freezer for a couple of minutes.
Makes 24 cookies total
Serves 12 (2 cookies per serving)
Peppermint Brownie Splatter Cookies
Calories 150; total fat 5g (saturated fat 1.5g); protein 2g; carbohydrates 26g; fiber 1g; cholesterol 30mg; sodium 90mg; vitamin A 0%; vitamin C 0%; calcium 0%; iron 6%
2 large eggs
1 tablespoon plus 1 teaspoon canola oil
2 teaspoons instant coffee granules
1 10.5-ounce package fudge brownie mix
12 small peppermint patties, such as York, cut into ⅛-inch pieces
1 tablespoon powdered sugar
Preheat the oven to 350°F.
In a medium bowl, combine the eggs, oil, and coffee granules. Stir until well blended; the coffee granules may not be totally dissolved at this point. Stir in the brownie mix until just blended; the batter will be very stiff. Gently but thoroughly stir the candies into the batter.
Liberally coat two large nonstick cookie sheets with cooking spray, or line them with parchment paper. Using a tablespoon measure, spoon 6 scant tablespoons of the batter onto the cookie sheet, leaving about 4 inches between the cookies. Bake 5 minutes or until faint surface bubbles appear (as when cooking pancakes). Cookies will not appear done at this point. Place the cookie sheet on a cooling rack 1 full minute. Coat a flat spatula with cooking spray and gently remove the cookies, placing them directly on the cooling rack to cool completely.
Repeat, alternating the cookie sheets to start with a cool sheet each time.
When the cookies are cool, dust powdered sugar evenly over them using a fine sieve. Store them in an airtight container with a sheet of waxed paper between layers to prevent cookies from sticking together.
COOK'S NOTE: Kids of all ages love these cookies; they're fun to make, fun to look at, and even more fun to eat.
TIME-SHAVER TIP: Parchment paper is sold alongside foil and plastic wrap in your supermarket. Use it for extra-easy baking.
Makes 30 cookies total
Serves 15 (2 cookies per serving)
Pudding Snack Graham Cookies
Calories 150; total fat 3.5g (saturated fat 0.5g); protein 3g; carbohydrates 26g; fiber 1g; cholesterol 0mg; sodium 200mg; vitamin A 0%; vitamin C 0%; calcium 4%; iron 6%
2 4-ounce containers sugar-free, fat-free chocolate pudding snack packs
¼ cup fat-free whipped topping
4 teaspoons reduced-fat creamy or crunchy peanut butter
8 graham cracker squares, 2½-inch squares each
Combine the pudding and whipped topping in a small bowl and stir until well blended.
Spread ½ teaspoon peanut butter on each graham cracker square, and top with equal amounts of the pudding mixture. Serve immediately, or freeze 1 hour.
COOK'S NOTE: After the cookies are frozen, you may wrap them individually to keep on hand for a quick frozen treat.
Makes 8 cookies total
Serves 4 (2 cookies per serving)
Cranberry–Chocolate Chip Chewies
Calories 150; total fat 6g (saturated fat 1.5g); protein 3g; carbohydrates 24g; fiber 2g; cholesterol 0mg; sodium 15mg; vitamin A 6%; vitamin C 0%; calcium 2%; iron 4%
16 foil or paper candy liners
¾ cup plus 2 tablespoons mini marshmallows
¼ cup dried cranberries
3 tablespoons mini semisweet chocolate chips
¼ cup (1 ounce) sliced almonds, toasted and crumbled coarse
Preheat the oven to 325°F.
Place the liners in an 8-inch square baking pan or two mini muffin pans. Coat the liners with cooking spray. Fill each liner with about five or six marshmallows. Sprinkle evenly with the cranberries, chocolate chips, and nuts.
Bake 5 minutes or until the marshmallows are no longer puffy. Remove from the oven and place on a cooling rack (in the pan) to cool completely. When cool, store in an airtight container in the pantry.
COOK'S NOTE: These are even better the next day—and the next.
Makes 16 chewies total
Serves 4 (4 chewies per serving)
Angel Cake with Fresh Limed Fruit
Calories 150; total fat 0.5g (saturated fat 0g); protein 3g; carbohydrates 35g; fiber 4g; cholesterol 0mg; sodium 220mg; vitamin A 15%; vitamin C 180%; calcium 8%; iron 4%
6 medium limes
1 tablespoon grated fresh gingerroot
¼ cup pourable sugar substitute, such as Splenda
1 9-inch angel food cake
6 cups sliced strawberries
6 ripe kiwifruit, peeled and chopped (3 cups)
3 15-ounce cans mandarin oranges, drained
Grate 1 tablespoon lime rind and place in a small bowl. Squeeze the juice from all of the limes; add to the rind with the ginger and sugar substitute. Stir until well blended.
Using a serrated knife, slice the cake into 24 pieces. To serve, place two cake slices on each dessert plate, top with ½ cup strawberries, ¼ cup kiwifruit, and ¼ cup oranges. Spoon 1 tablespoon of the lime mixture evenly over the fruit. Let stand 5 minutes, if desired, to allow the cake to absorb some of the liquid.
TIME-SHAVER TIP: If serving a large crowd, place the cake slices in a fanned-out fashion on a large platter. Toss the strawberries with the lime mixture, and spoon this evenly over the cake slices; top with the oranges and kiwi. Let stand a few minutes to let the cake absorb the liquid slightly.
Excellent source of vitamin C
Good source of fiber and vitamin A
Makes 24 cake slices total
Serves 12 (2 cake slices and about ¾ cup fruit per serving)
Featherlight Chocolate-Raspberry Almond Cupcakes
Calories 150; total fat 6g (saturated fat 1g); protein 2g; carbohydrates 22g; fiber 1g; cholesterol 0mg; sodium 150mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 4%
1 18.25-ounce package devil's food cake mix
1 12-ounce can diet cola, such as Dr. Pepper
½ cup egg substitute
2 tablespoons canola oil
½ cup raspberry fruit spread
1 cup (4 ounces) sliced almonds, toasted
Preheat the oven to 325°F. Lightly coat two 12-cup nonstick muffin tins with cooking spray and set aside.
Combine the cake mix, cola, egg substitute, and oil in a medium bowl and mix according to the package directions. Spoon equal amounts into each muffin cup, and bake 15 minutes or until a wooden pick inserted in the center comes out clean.
Place the fruit spread in a small microwave-safe bowl and cook on High for 30 seconds or until slightly melted. Stir and spoon 1 teaspoon of the fruit spread onto each cupcake, using the back of the spoon to spread quickly. Sprinkle the almonds evenly over all. Serve immediately, or cool completely before storing leftovers in an airtight container in the pantry.
COOK'S NOTE: Buy one bottle of cola from a soda machine instead of a larger amount, if desired.
Makes 24 cupcakes total
Serves 24 (1 cupcake per serving)
Double-Fruit, Double-Citrus Cake Squares
Calories 150; total fat 4g (saturated fat 1g); protein 2g; ca
rbohydrates 27g; fiber 2g; cholesterol 0mg; sodium 180mg; vitamin A 4%; vitamin C 45%; calcium 2%; iron 4%
1 18.25-ounce package yellow cake mix
¾ cup egg substitute
½ cup water
Grated rind and juice of 2 medium lemons
Grated rind and juice of 1 medium orange
2 tablespoons canola oil
4 cups sliced strawberries
2 ripe mangoes, peeled, seeded, and chopped (about 2 cups)
3 tablespoons pourable sugar substitute, such as Splenda
Preheat the oven to 350°F. Coat a 15″ × 10″ jelly-roll pan with cooking spray and set aside.
Combine the cake mix, egg substitute, water, lemon rind and juice, orange rind and juice, and oil in a medium bowl. Mix according to the package directions. Pour the batter into the pan and bake 13 to 14 minutes or until a wooden pick inserted in the center comes out almost clean.
Meanwhile, stir together the strawberries, mango, and sugar substitute in a large bowl; toss gently yet thoroughly to blend. Let stand at room temperature while the cake is baking.
THE 1,500-Calorie-a-Day Cookbook Page 17