Wellness

COOKBOOK 2009-2010
This book has been created by recipes from NOHCs Wellness Participants.

Welcome to our Dessert Cookbook! We hope you enjoy our first cookbook installment featuring healthy alternative dessert recipes for the holiday season.

*These recipes are by no means considered medically-endorsed diet plans but rather are meant to offer alternatives by suggesting using healthier ingredients in your favorite holiday desserts.

Desserts
Chocolate Peanut Butter Pie Makes 21 to keep and 1 to share! 2 chocolate or graham cracker crusts 1 1/3 c peanut butter 3 packages of instant sugar free chocolate pudding 5 c milk Heat 2/3 c peanut butter in microwavestir and pour into pie shell repeat for 2nd pie. Put crusts in refrigerator for peanut butter to set. Pour 5 c 2% milk in large bowl. Slowly add pudding mix, while beating on low speed with electric mixerbeat 2 minutes after all pudding is added. Pour 1/2 pudding mix into each pie shell. Top with cool whip lite.

Candy Cane Cheesecake 1 1/2 c fat free sour cream 6 packets of splenda 3 eggs 1 tbsp flour 2 tsp vanilla 1/4 tsp peppermint extract 3 8oz packages fat free cream cheese 2 tbsp butter 2/3 c crushed peppermint candy Mix and put in pie crust, bake at 325 for 60 minutes. Makes 2 cheesecakes. Garnish with Candy Cane.

Cinnamon Streusel Mini Muffins Betty Crocker mix 2/3 c water 2 tbsp applesauce 3 egg whites 2

Russian Tea Cakes 1 c softened butter 1/2 c powered sugar 1 tsp vanilla 1/2 tsp salt 2 1/4 c self rising flour 3/4 c finely shopped walnuts In a large bowl, combine all ingredients, mix low. Gradually add flour until just combined. Roll dough into 1 balls. Bake at 350 for 8-10 minutes until firm to touch. While warm roll into powered sugar. Cool then re-roll in powered sugar.

Chocolate Crinkle Cookies 4 ounces of unsweetened baking chocolate, melted at room temperature 1/2 c unsweetened applesauce 2 c granulated sugar 2 tsp vanilla 1 c fat free egg substitute 2 c all purpose flour 1/2 tsp salt 2 tsp baking powder 1/2 c powered sugar Cooking oil spray Mix chocolate, applesauce, granulated sugar and vanilla in bowl. Slowly add egg substitute, stirring after each addition. Stir in flour, baking powder and salt. Cover and chill in refrigerator for 3-4 hours. Preheat oven to 350 and lightly spray cookie sheet with cooking oil spray. Shape teaspoonfuls of dough into balls and roll in powdered sugar. Place 2 inches apart on cookie sheet. Bake 10-12 minutes. Remove from sheets and cool on wire racks.

Banana Nut Muffins 2 c whole wheat flour 2 tsp baking powder 1/8 tsp baking soda 1/8 tsp salt Egg beaters to equal one egg 1 c skim milk 3 tbs canola oil 3/4 c mashed ripe banana 1/2 c chopped nuts (walnuts) 1 3/4 tsp Splenda Combine flour, baking powder, soda, salt and Splenda. Combine eggs, milk and oil in another bowl. Add egg mixture to flour mixture. Blend in bananas and nuts. Stir well. Fill each cup cake paper 2/3 full. Bake at 400 15-20 minutes, until browned on top. Makes 1 dozen. Praline Pumpkin Mousse 2 (3.4 ounce) Vanilla flavor instant pudding 1 c milkcold 1 1/4 tsp pumpkin pie spice 2 c thawed cool whip whipped topping 1 tbsp butter or margarine, melted 1/2 c chopped planters pecans 1/3 c brown sugar Pour milk into large bowl and add pumpkin, dry pudding mixes and pumpkin pie spice. Beat with wire whisk 2 minutes or until well blended. (mixture will be thick). Gently stir in whipped topping. Spoon evenly into 10 dessert glasses. Refrigerate 4 hours or until set. Mix butter, pecans and sugar until well blended. Sprinkle evenly over desserts just before serving.

Oreo Cream Pie 1 oreo graham cracker pie crust 2 boxes oreo cookies & cream pudding 1 lite (or fat free) cool whip (thawed) 6-8 Lowfat oreo cookies 2 1/2 c 2% milk Mix pudding with skim milk and pour into pie crust. Refrigerate for 3+ hours. Top with the cool whip and garnish with oreo cookies.

Apple Tart Tatin 1 c sugar 3 tbsp water 1tsp vanilla extract 2 tsp unsalted butter, diced 10 golden delicious apples (about 4 pounds) peeled and quartered 1 (7 1/2 ounce) package refrigerated pie dough Combine the sugar, water, and vanilla in a 10 1/2 inch cast iron skillet; dot with the butter. Starting at the edge of the skillet, arrange the apples in concentric circles on the sugar mixture, filling the center with any remaining apples. Set the skillet over medium-low heat and cook the apples, basting occasionally until sugar dissolves, the apples are tender and the syrup becomes golden, 55-60 minutes. Remove the skillet from the heat and let the apple pie filling cool 5 minutes. Meanwhile, preheat the over to 425. On a lightly floured surface, roll out the dough to a 12-inch circle. Place the dough over the filling. Carefully tuck the edge of the dough along the inside of the skillet. Transfer the skillet to the oven and bake until the crust is golden. 18-20 minutes. Remove the skillet from the oven; let cook about 10 minutes. Invert a larger platter on top of the skillet. Quickly turn the skillet upside down to unmold the tart. Serve warm or at room temperature. 5

Nut Rolls 1/2 lb. Butter or oleomelted and cooled 1 package of yeastdissolved in 1/2 cup of water & pinch of sugar 4 egg yolks beaten 4 c of unsifted flour with 3/4 tsp salt 4 tbsp sugar 1/2 pt sweet cream or 1 cup evaporated can milk Sift flour, salt and sugar in large bowl. Make a well, add beaten egg yolks, 1/2 pt. Cream, yeast and last melted butter. Mix well and knead 3 minutes if sticky, add a little more flour. Separate into 4 pieces. Wrap in wax paper and let stand in refrigerator over night. Next day roll out thin and fill with nut filling. Let rise 2 or 3 hours. Brush tops with milk and bake 35 to 45 minutes in oven at 350 Frost well with icing and put ground nuts on top. Filling 4 c shelled nuts, ground fine 2 c sugar Juice of 1/2 lemon 1 tsp Vanilla 1 c milk Mix in order as listed Icing 1 box Confectioners sugar 1/4 c melted butter 1 tsp maple flavoring About 1/3 c milk or more Combine butter, milk and flavoring. Add to sugar and mix with beater until smooth. Not too thick. Add more milk if necessary. Apply to roll with pastry brush. Another filling if you want to use the egg whites from the dough recipe. 1 lb of nuts ground fine 1 c sugar or more 1/2 of a stick of butter or oleo melted 1 tsp vanilla or 1 tsp lemon juice or both 3 egg whites, beaten stiff Mix together!

Angel Food Cake Dessert 1 large Angel Food Cake 2 small boxes or 1 large box of sugar free strawberry jello-mix (other flavors can be used) 1 page of frozen strawberries or mixed berries (fresh can be used as well of coarse!) 1 tub of lite cool whip Break the angel food cake into small-medium pieces and put them in a 9x13 inch pan. Scatter the fruit over the cake pieces. Make the jello as directed and pour over the fruit and the angel food cake to soak all of the pieces. Put in the refrigerator to gel over night. Put a layer of lite cool whip over the top and serve. This a nice and lite and great for the summer as well!

Coconut Macaroons 2/3 c fat free sweetened condensed milk 1 large egg white 2 tsp salt 1/8 tsp imitation coconut extract 2 c crisp rice cereal 1 c shredded coconut Preheat the oven to 300. Line 2 baking sheets with parchment paper (or, which foil and spray with non-stick spray. Combine the condensed milk, egg white, vanilla, salt and coconut extract in a large bowl; stir in the cereal and coconut. Drop the batter in tablespoons size mounds onto the baking sheet placing them 2 inches apart. The batter will tend to fall apart. Moisten your finders with water and press the mounds to evenly shape them. Bake until lightly browned, about 18 minutes. Cool completely on rack. Carefully peel the macaroons off the parchment or foil and store in an airtight container.

Pineapple Strawberry Delight 8 oz fat free cream cheese 2 boxes sugar free jellouse only 2 cups of water for both boxes instead of 4 cups 1 large can of crushed pineapple (no sugar added) 2/3 c pecan pieces 18 oz Fat free cool whip Soften cream cheese. Add dry jello. Add small amount of the water (1/2 c boiling water, then add rest of water). Mix these ingredients until jello is dissolved and cream cheese is smooth. Add pineapple with juice. Add pecan pieces. Partially thaw cool whip and fold into jello mixture. Garnish as desired.

Low Fat Cheesecake 1 low fat cool whip 1 fat free cream cheese Low fat strawberries canned Graham cracker crust Mix together and back as directed on the recipe on the graham cracker crust.

Banana Split Brownie Pizza 1 roll Pillsbury refrigerated traditional chocolate fudge brownies 1 package (8 oz) cream cheese, softened 1 can (8 oz) crushed pineapple, drained 2 bananas, sliced 1 cup sliced fresh strawberries 1/4 cup chocolate topping Heat oven to 350. Line 12x3/4 inch pizza pan with foil; grease and flour foil. Spread brown batter on foil in pan. Bake 15 to 18 minutes or until toothpick inserted near center comes our clean. Cool completely, about 1 hour. Meanwhile, in small bowl, beat cream cheese and pineapple on low speed until blended. Spread over brownies; top with fruit. Drizzle chocolate topping over fruit (If necessary for drizzling, microwave as directed on container.) Refrigerate until serving time. Cut into 16 inch wedges or squares. Cover and refrigerate any remaining pizza.

Low Fat Strawberry Pretzel Dessert 3 1/2 cups of crushed pretzel 3/4 cup I cant believe its not butter 210 oz packages frozen strawberries 1 8oz fat free cream cheese softened 1-12 oz tub of lite cool whip 3 small boxes sugar free strawberry jello 3 tbsp splenda 1 cup splenda For the crust: mix together the crushed pretzels, 3 tbsp splenda and 3/4 cup I cant believe its not butter. Spread in bottom of 9x13 baking dish and bake at 350 for 10 minutes. Let cool. For the filling: mix together the fat free cream cheese and 1 cup of splenda. Fold in the lite cool whip. Spread on the cooled crust. For the topping: Dissolve the sugar free jello with 3 cups of hot water. Mix in the frozen strawberries. When it begins to gel (dont wait too long!), pour on top of the filling cover and refrigerate. Enjoy!

Strawberry Cheesecake Triffle 1/2 Angel food cake (store bought or boxed cake mix) 2-1 oz boxes sugar free cheesecake instant pudding 1-16oz pkg. Sliced or whole frozen strawberries (no sugar added) thawed 1/2-3/4 c 1/3 less sugar strawberry preserves 116oz light or fat free whipped topping Prepare pudding according to pkg using 1% milk. Refrigerate 5 min to set. Cube angel food cake into bite size pieces. Melt the strawberry preserves in microwave for 30 seconds or until it looks like a glaze. Mix preserves with thawed berries. If using whole berries, slice berries first and then mix with glaze. In a pretty glass bowl layer 1/2 of the cubed angel food cake on bottom of bowl. Spread 1/2 of the pudding on top of the angel food cake. Take 1/2 of the glazed berries and spread over the pudding then top with 1/2 of the whipped topping. Repeat layer with remaining ingredients. Refrigerate.

Peanut Butter Striped Delight 35 Reduced Fat Oreo Cookies 6 Tbs melted butter 8 oz Neufchatel cheese 1/8 c sugar, 1/8 c splenda 3 c plus 2 Tbs skim milk 8 oz Lite cool whip, thawed Fat Free & Sugar Free instant vanilla pudding 1/3 c simply Jif Use the oreos and butter to make crust and then refrigerate for 10 min. Beat cheese, sugar and 2 Tbs of milk in bowl until well blended. Add 1 1/4 cup whipped toppingmix well. Spread over crust. Pour remaining 3 c of milk into large bowl. Add dry pudding mix. Beat with wire whisk for 2 min or until well blended. Add peanut butter. Mix well. Spread of cream cheese layer. Stand 5 min. Top with remaining cook whip. Cover & Refrigerate. 10

Peanut Butter Cookies with Dark Chocolate Kisses 1/2 c butter 1/2 c peanut butter 1/2 c granulated splenda 1/2 c brown sugar 1 egg 1/2 tsp vanilla 3/4 tsp soda 1/2 tsp Salt 1 1/4 c all-purpose flour Thoroughly cream butter, peanut butter, sugars, egg and vanilla. Sift together dry ingredients and blend into creamed mixture. Shape into 1 inch balls and roll in granulated sugar. Place on ungreased cookie sheet. Using fork press down on the rolled balls creating a crisscross. Bake at 375 for 8-10 minutes then place a dark chocolate kiss in the center and continue to bake for an additional minute. Makes 2 dozen. Pistachio Cake 1 box white cake mix 1/2 c oil-canola 1 c water 4 eggs 1 box sugar free/fat free instant pistachio pudding mix 1/2 c Hersheys syrup Combine all ingredients (except syrup) and beat 4 min. Grease and flour 10 in. tube cake pan. Pour 3/4 of the batter into pan. To the rest of the batter add 1/2 c of Hersheys syrup and mix. Put on top of pistachio layer without stirring. Bake at 350 for 45 minutes.

Orange Fluff 1 container fat free cottage cheese 1 can crushed pineapple-drained 1 container of lite cool whip 2 boxes of sugar free orange jello Mix contents together and chill in fridge.

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Pumpkin Bread 3 1/3 cups flour 1 Tbsp baking powder 2 tsp baking soda 1 tsp salt 1 tsp ground cinnamon 1 tsp ground nutmeg 1/2 tsp ground all spice 2 cups splenda 1/2 cup egg substitute 1/2 cup oil 1/2 cu low-fat buttermilk 2 large eggs 2/3 cup water 115 oz can pumpkin 1/3 cup pecans (optional) Combine the first 7 ingredients in a bowl. Place splenda, egg substitute, old butter milk & eggs in a large bowl; beat with mixed on high speed until well blended. Add water & pumpkin, beat on low until blended. Add flour mixture, beating on low till just combined. Spoon into 2 loaf pans. Bake for 1 hour at 350. Cool 10 minutes in pans; then remove.

Strawberry Jello Cake 1 2 1 2 1 box white cake mix boxes of sugar free strawberry jello container of lite cool whip cups water cup sliced strawberries

Make white cake mix following regular instructions. Let cool for 1520 minutes. Boil 2 cups of water and mix with jello. Poke holes with fork in the cake and pour jello over the top of cake. Refrigerate for 3-4 hours. Top with cool whip and strawberries if desired. 12

Pumpkin Pie 1 1 2 1 4 1 2 2 1/2 cup sugar (or splenda) tsp salt tsp ground cinnamon tsp ginger large eggs can (29 oz) pure pumpkin cans (12 oz) carnation evap skim milk unbaked 9 inch deep dish pie shells

Mix sugar (splenda) salt, cinnamon, and ginger in a small bowl. Beat eggs in large bowl. Stir in pumpkin and sugar (splenda), spice mixture. Gradually stir in evaporated milk. Pour into pie shells. Bake in preheated oven 425 for 15 minutes. Reduce temp to 350, bake 40-50 minutes or until knife inserted near center comes out clean. Cool on wire rack for 2 hours. Serve immediately or refrigerate.

Pineapple Angel Food Cake 1 box Angel food cake mix 1 can crushed pineapple Mix together. Pour in cake pan. Bake at 350 for 30 minutes. Serve with fat free cool whip. -Mary McGhee Easy Tiramisu Tarts 12 oz. Cream cheese, whipped 2 tbsp splenda 1/4 cup brewed coffee, cold 1/2 teaspoon vanilla extract 1 cup Cool Whip lite, frozen 30 mini pastry shells (I use Athens brand) Cinnamon powder Combine cream cheese, splenda, coffee and vanilla. Refrigerate for 2 hours. Fold in frozen whipped topping. Use spoon or pastry bag to fill tarts. Sprinkle with cinnamon.

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Chocolate Chip Cookies 2/3 cup butter or margarine, softened 2/3 cup brown sugar, firmly packed 2/3 cup splenda, granular 2 tsp vanilla extract 2 eggs 1 1/2 cup all-purpose flour 1 tsp baking soda 1/4 tsp salt 1 cup semi-sweet chocolate chips Preheat oven to 350. Blend butter, brown sugar, splenda granular and vanilla in a medium bowl. Stir until creamy. Add eggs, 1 at a time, mixing and scraping sides of bowl after each addition. Add flour, baking soda and salt; blend. Stir in chocolate chips. Place level teaspoons of cookie dough on ungreased baking sheet. Bake 10-12 minutes or until golden brown. Remove from oven and cool on wire cooking rack. Breakfast Cookies 2 cups light brown sugar 2 1/2 cups rolled oats (not instant or quick) 4 cups Hodgson Mill Whole Wheat Pastry Flour 1 Tbsp baking soda 1 tsp salt 2-3 tbsp cinnamon 1/4 cup canola oil 1 cup egg beaters 1/2 cup Musselmans Chunky Applesauce 1 cup walnuts 1/2 cup Craisins Preheat oven to 350. Mix all dry ingredients together and use a whisk to stir them together and then add wet. Drop by 1/4 cup measuring cup or large ice cream scoop on parchment paper about 2 inches apart. Flatten out cookies with back of spoon. (just run it over the cookie-the dough will be VERY moist). The cookies dont flatten or spread while baking so make sure that you spread them to the thickness you want and adjust cooking times if necessary. Bake 11 minutes for chewy cookies, 12-13 minutes for dry cookies (chewy is best!).

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Floating Fruit Parfaits 1/2 cup sliced strawberries 3/4 cup boiling water 1 package (4 oz. Serving size) Jello Strawberry Flavor sugar free 1/2 cup cold water 3/4 cup ice cubes 1 cup plus 6 Tbsp, thawed Cool Whip Lite whipped topping Spoon strawberries evenly into six parfaits or dessert glasses. Stir boiling water into dry gelatin mix in a medium bowl at least for 2 minutes until completely dissolved. Add cold water and ice cubes; stir until ice is completely melted. Remove 3/4 cup of gelatin; pour evenly over strawberries in glasses. Refrigerate for 20 minutes or until gelatin is set but not firm. Add 1 cup of the whipped topping to remaining gelatin in bowl; stir with wire whisk until well blended. Spoon evenly over gelatin in glasses. Refrigerate 1 hour or until firm. Top each parfait with 1 Tbsp. Of the remaining whipped topping just before serving. Store leftovers in the refrigerator.

Lowfat Chocolate Marshmallow Fudge 1 2/3 cup sugar 2/3 cup fat free evaporated milk 2 tbsp reduced-calorie margarine 12 ounces semisweet chocolate, chopped 14 large marshmallows Coat an 8x8 inch pan with cooking spray. Stir together sugar, evaporated milk and margarine. Bring to a boil in sauce pan, reduce heat to medium-low and cook 3 minutes, stirring constantly. Stir in chocolate and marshmallows. Remove from heat and stir until smooth. Pour into pan and refrigerate until firm, about 2 hours. Cut into 36 squares and serve. (Leave fudge in refrigerator or freezer for a firmer consistency). 2 points for weight watchers!

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Pumpkin Cheesecake Bars 1 cup all purpose flour 1/3 cup brown sugar 5 tbsp butter, softened 1/2 cup pecans or walnuts , finely chopped 8 oz. low fat cream cheese, softened 3/4 cup sugar 1/2 cup solid pack pumpkin 2 egg whites lightly beaten 1 1/2 tsp cinnamon 1 tsp allspice 1 tsp vanilla extract Combine flour and brown sugar in medium bowl. Cut in butter to make a crumb mixture. Stir in nuts. Set aside 3/4 cup mixture for topping. Press remaining mixture into bottom of 8x10x 1 1/2 inch baking pan. Bake at 350 for 15 minutes. Cool slightly. Combine remaining ingredients in large mixer bowl. Blend until smooth. Pour over baked crust. Sprinke with reserved topping. Bake at 350 for an additional 30 to 25 minutes. Cool before cutting into bars. Makes 32 (1x2 inch) bar cookies.

Pretzel Jello 2 cups crushed pretzel 3/4 cup cant believe it butter 1 tbsp splenda Mix and make in 9x13 inch pan at 400 about 10 minutes. 1 8 oz lite cream cheese 1 cup splenda Cream and stir in 1 small carton of lite cool whip. Spread over pretzel and cool about 1 hours. 1 large sugar free jello 2 cups boiling water 20 oz strawberries Mix and pour over cream cheese mixture 16

Cherry Cheesecake Pie 1 graham cracker crust 1 8oz light cream cheese 1/3 cup powered sugar 1 package dream whip 1 can light cherry pie filling Cream together powered sugar and cream cheese. Make dream whip per packaged instructions. Fold dream whip into cream cheese (can use mixer on low). Pour into pie crust, refrigerate for 1 hour. Add pie filling on top of pie and refrigerate. Cool & Easy Strawberry Pie 2/3 cup boiling water 1 package (4 oz. Serving size) Jell-O brand Strawberry Flavor Gelatin Ice Cubes 1/2 cup cold water 1 8 oz tub Cool Whip Lite Whipped Topping, thawed 1 cup chopped strawberries 1 ready to use reduced fax graham cracker crumb crust 1 cup sliced fresh strawberries Stir boiling water into dry gelatin mix in large bowl at least 2 minutes until completely dissolved. Add enough ice to cold water to measure 1 cup. Add to gelatin; stir until slightly thickened. Remove any unmelted ice. Add whipped topping; stir with wire whisk until well blended. Stir in chopped strawberries. Refrigerate 20 to 30 minutes or until mixture is very thick and well mound. Spoon into crust. Refrigerate 6 hours or overnight until firm. Top with sliced strawberries. Store in refrigerator.

Jello Dessert 16 oz low fat cottage cheese 1 fat free cool whip 1 large jello 1 can pineapple or other fruit. Mix together and enjoy!

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Peanut Butter Striped Delight 35 reduced fat oreo cookies 6 tbsp melted butter 8 oz Neufchatel cheese 1/4 cup sugar, 1/8 cup splenda 3 cups plus 2 tbsp skim milk 8 oz. Cool whip lite, thawed Fat free, sugar free instant vanilla pudding 1/3 cup simply jif Crust -combine oreos and melted butter and refrigerate for 10 minutes. Beat cheese, sugar and 2 tbsp mil in bowl until well blended. Add 1 1/4 cup whipped toppingmix well. Spread over crust. Pour remaining 3 cups of milk into large bowl. Add dry pudding mix. Beat with wire whisk for 2 minutes or until well blended. Add peanut butter. Mix well. Spread over cream cheese layer. Stand 5 minutes. Top with remaining cool whip. Cover and refrigerate.

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Measure Equivalents
1 tablespoon (tbsp) = 1/16 cup (c) = 1/8 cup = 1/6 cup = 1/4 cup = 1/3 cup = 3/8 cup = 1/2 cup = 2/3 cup = 3/4 cup = 1 cup = 1 cup= 8 fluid ounces (fl oz) = 1 pint (pt) = 1 quart (qt) = 4 cups = 1 gallon (gal) = 16 ounces (oz) = 1 milliliter (ml) = 1 inch (in) = 3 teaspoons (tsp) 1 tablespoon 2 tablespoons 2 tablespoons + 2 teaspoons 4 tablespoons 5 tablespoons + 1 teaspoon 6 tablespoons 8 tablespoons 10 tablespoons + 2 teaspoons 12 tablespoons 48 teaspoons 16 tablespoons 1 cup 2 cups 2 pints 1 quart 4 quarts 1 pound (lb) 1 cubic centimeter (cc) 2.54 centimeters (cm)

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