These guilt-free desserts are all packed with protein and important nutrients so you can end your meal without a sugar high (and subsequent crash). Dig in!
Poached Pear Caramel Sundae Makes 1 serving Poaching is a gentle cooking method that enhances the flavor of fruit. Winter pears, such as the Bosc variety, are perfect poaching candidates because they hold their shape when cooked. This sundae only sounds decadent: It’s sweet, but it has more than 20% of your daily fiber, contains as much protein as two ounces of meat, and has zero saturated fat. Ingredients 1 Bosc pear, poached ½ cup fat-free plain Greek yogurt 1 tsp sugar ½ tsp vanilla extract 1 tbsp low-fat caramel sauce Directions To poach the pear, peel it, cut it in half, and core it. In a medium saucepan, heat about 1 cup water until warm. Add the pear halves and make sure they’re just covered by the water. Simmer them until they’re cooked through, about 15–20 minutes. When the pear is soft, remove the pan from the heat. In a small bowl, combine the yogurt, sugar, and vanilla. To serve, place warm poached pear halves on a plate and top with the yogurt mixture and warm caramel sauce. Nutrition Facts (per serving): 254 calories, 1g fat, 47g carbs, 13g protein
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Moya McAllister
Pumpkin Pudding with Crystallized Ginger Makes 4 servings Vegetables for dessert? Why not? One portion of this creamy delight supplies a half serving of pumpkin, a produce powerhouse prized for its extraordinarily high levels of alpha- and beta-carotene—pigments that provide its orange hue while also protecting your cells against damage. Ingredients 1 lb silken tofu, drained well ½ cup real maple syrup 1 tsp vanilla extract ½ tsp ground cinnamon ¼ tsp ground ginger Pinch ground cloves 15 oz canned pumpkin, unsweetened 2 pieces crystallized ginger, minced Dollop of whipped cream, if desired DirectionsPlace tofu, syrup, vanilla, cinnamon, ground ginger, and cloves in a food processor and process till smooth, about 45 seconds. Add half the pumpkin and process for another 15 seconds. Transfer mixture to a medium-size serving bowl and add the remaining pumpkin, mixing till creamy and uniform. Cover tightly and chill for at least 4 hours. To serve, spoon 1 cup pudding into a bowl and top with ¼ of the crystallized ginger. Nutrition Facts (per serving): 243 calories, 4g fat, 45g carbs, 9g protein
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Moya McAllister
No-Bake Nut Butter Oatmeal Balls Makes 5 servings Whey protein concentrate, which performs best in no-cook dessert recipes, is brimming with leucine, an amino acid that prompts muscle cell production and may help speed muscle repair and rebuilding after exercise. Nut butter packs heart-healthy fats that team up with oatmeal to help control blood-cholesterol levels. Ingredients ½ cup smooth or chunky peanut butter ¼ cup honey ½ cup whey protein concentrate, such as Bob’s Red Mill Natural Foods ½ cup oatmeal, dry ¼ cup dried sweetened cranberries DirectionsIn a large bowl, combine all ingredients well. Form into 10 balls. Store in refrigerator. Nutrition Facts (per serving): 286 calories, 14g fat, 31g carbs, 14g protein
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Moya McAllister
Double Chocolate Brownies Makes 12 servings Cottage cheese and egg whites bump up protein levels to nearly twice those of regular brownies, while helping keep calories relatively low. Cocoa powder packs plenty of flavonoids, a type of antioxidant that protects against cell damage. Cocoa powder and dark chocolate also provide phenylethamine, a “feel-good” chemical that triggers the release of opiate-like endorphins in the brain. (You knew chocolate was good for you!) Ingredients 1 whole egg 4 egg whites ¾ cup 1% low-fat, no-salt-added cottage cheese 1 tsp vanilla extract ½ cup dark chocolate chips, melted and completely cooled ¾ cup all-purpose flour ¼ cup cocoa powder ½ tsp baking powder ¼ tsp salt Dusting of powdered sugar Directions Preheat oven to 325˚. Coat an 8-inch-square baking pan with coating spray. Place the egg, egg whites, cottage cheese, and vanilla extract in a food processor and process until smooth, about 45 seconds. Add the melted chocolate and process for another 15–20 seconds or until the mixture is uniform. In a medium mixing bowl, combine the flour, cocoa powder, baking powder, and salt. Add the egg mixture to the flour mixture and stir until just combined; do not overmix. Spread the batter in the prepared baking pan. Bake for 18–20 minutes; do not overcook. Cool on a wire rack, cut into 12 squares, and dust with powdered sugar. Nutrition Facts (per serving): 104 calories, 4g fat, 11g carbs, 5g protein
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Moya McAllister
Honey-Almond Ricotta Fruit Parfait Makes 1 serving Cherries contain anthocyanins, powerful anti-inflammatory compounds that reduce inflammation in your muscles and joints. The ricotta offers bone-building calcium—nearly 40% of the daily value in one serving—as well as protein. Toasting nuts intensifies their flavor, so you can use less without sacrificing taste. Ingredients 2 tbsp slivered almonds, toasted ½ cup part-skim ricotta cheese 2 tsp honey ½ tsp vanilla extract ½ cup frozen dark, sweet pitted cherries, thawed Directions To toast the almonds, spread in a single layer on a rimmed baking sheet and roast at 350˚ for 7–10 minutes, checking periodically. In a small bowl, combine the ricotta cheese, honey, and vanilla extract. Place ¼ cup of the ricotta in a tall glass and top with the cherries. Repeat with remaining ricotta and cherries. Top with slivered almonds. Nutrition Facts (per serving): 292 calories, 14g fat, 26g carbs, 17g protein
Poaching is a gentle cooking method that enhances the flavor of fruit. Winter pears, such as the Bosc variety, are perfect poaching candidates because they hold their shape when cooked. This sundae only sounds decadent: It’s sweet, but it has more than 20% of your daily fiber, contains as much protein as two ounces of meat, and has zero saturated fat.
Ingredients 1 Bosc pear, poached ½ cup fat-free plain Greek yogurt 1 tsp sugar ½ tsp vanilla extract 1 tbsp low-fat caramel sauce
Directions To poach the pear, peel it, cut it in half, and core it. In a medium saucepan, heat about 1 cup water until warm. Add the pear halves and make sure they’re just covered by the water. Simmer them until they’re cooked through, about 15–20 minutes. When the pear is soft, remove the pan from the heat. In a small bowl, combine the yogurt, sugar, and vanilla. To serve, place warm poached pear halves on a plate and top with the yogurt mixture and warm caramel sauce.
Pumpkin Pudding with Crystallized Ginger Makes 4 servings
Vegetables for dessert? Why not? One portion of this creamy delight supplies a half serving of pumpkin, a produce powerhouse prized for its extraordinarily high levels of alpha- and beta-carotene—pigments that provide its orange hue while also protecting your cells against damage.
Ingredients 1 lb silken tofu, drained well ½ cup real maple syrup 1 tsp vanilla extract ½ tsp ground cinnamon ¼ tsp ground ginger Pinch ground cloves 15 oz canned pumpkin, unsweetened 2 pieces crystallized ginger, minced Dollop of whipped cream, if desired
Directions
Place tofu, syrup, vanilla, cinnamon, ground ginger, and cloves in a food processor and process till smooth, about 45 seconds. Add half the pumpkin and process for another 15 seconds. Transfer mixture to a medium-size serving bowl and add the remaining pumpkin, mixing till creamy and uniform. Cover tightly and chill for at least 4 hours. To serve, spoon 1 cup pudding into a bowl and top with ¼ of the crystallized ginger.
Whey protein concentrate, which performs best in no-cook dessert recipes, is brimming with leucine, an amino acid that prompts muscle cell production and may help speed muscle repair and rebuilding after exercise. Nut butter packs heart-healthy fats that team up with oatmeal to help control blood-cholesterol levels.
Ingredients ½ cup smooth or chunky peanut butter ¼ cup honey ½ cup whey protein concentrate, such as Bob’s Red Mill Natural Foods ½ cup oatmeal, dry ¼ cup dried sweetened cranberries
Directions
In a large bowl, combine all ingredients well. Form into 10 balls. Store in refrigerator.
Cottage cheese and egg whites bump up protein levels to nearly twice those of regular brownies, while helping keep calories relatively low. Cocoa powder packs plenty of flavonoids, a type of antioxidant that protects against cell damage. Cocoa powder and dark chocolate also provide phenylethamine, a “feel-good” chemical that triggers the release of opiate-like endorphins in the brain. (You knew chocolate was good for you!)
Ingredients 1 whole egg 4 egg whites ¾ cup 1% low-fat, no-salt-added cottage cheese 1 tsp vanilla extract ½ cup dark chocolate chips, melted and completely cooled ¾ cup all-purpose flour ¼ cup cocoa powder ½ tsp baking powder ¼ tsp salt Dusting of powdered sugar
Directions Preheat oven to 325˚. Coat an 8-inch-square baking pan with coating spray. Place the egg, egg whites, cottage cheese, and vanilla extract in a food processor and process until smooth, about 45 seconds. Add the melted chocolate and process for another 15–20 seconds or until the mixture is uniform. In a medium mixing bowl, combine the flour, cocoa powder, baking powder, and salt. Add the egg mixture to the flour mixture and stir until just combined; do not overmix. Spread the batter in the prepared baking pan. Bake for 18–20 minutes; do not overcook. Cool on a wire rack, cut into 12 squares, and dust with powdered sugar.
Honey-Almond Ricotta Fruit Parfait Makes 1 serving
Cherries contain anthocyanins, powerful anti-inflammatory compounds that reduce inflammation in your muscles and joints. The ricotta offers bone-building calcium—nearly 40% of the daily value in one serving—as well as protein. Toasting nuts intensifies their flavor, so you can use less without sacrificing taste.
Ingredients 2 tbsp slivered almonds, toasted ½ cup part-skim ricotta cheese 2 tsp honey ½ tsp vanilla extract ½ cup frozen dark, sweet pitted cherries, thawed
Directions To toast the almonds, spread in a single layer on a rimmed baking sheet and roast at 350˚ for 7–10 minutes, checking periodically. In a small bowl, combine the ricotta cheese, honey, and vanilla extract. Place ¼ cup of the ricotta in a tall glass and top with the cherries. Repeat with remaining ricotta and cherries. Top with slivered almonds.
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