INGREDIENTS

   * 1 medium eggplant, skinned and cut into ½ inch dices
   * 1 large yellow bell pepper
   * 1 large red bell pepper
   * 8 mushrooms
   * 1 small zucchini, cut into ¼ inch dices
   * 1 1/2 cups raw wild rice
   * 1/2 cup olive oil
   * 1 tablespoon pine nuts
   * 1/4 cup golden raisins
   * 1 garlic clove, minced
   * Salt to taste

DIRECTIONS

• Season diced eggplant with salt. Reserve. After half hour, use cold water for rinsing the eggplants. Pat dry with paper towels.
• Discard the seeds from peppers then cut the latter into thin strips. Cut the zucchini into dice and slice the mushrooms.
• Prepare to cook the rice following the instructions set on its packaging. 
• Put oil in a frying pan and heat. Sauté garlic and add eggplant, cooking for about 3 minutes per side. Add peppers and zucchini. Stir often while cooking over low heat for 3 minutes. Add the golden raisins, pine nuts and mushrooms. Mix well and cook until mushrooms are warm.
• Top rice with the mixture and serve.
• Makes 4 servings.  

If preferred, you can replace red wine vinegar with white balsamic vinegar and the small red beets with golden beets that have been peeled and cut in half with yams or potatoes.

INGREDIENTS

   * 2 1/2 lbs small red beets
   * 2 tsps. olive oil

   Dressing:
   * 1/2 cup green onion, Julienne
   * 1/4 cup flat-leaf Italian parsley
   * 1 large garlic clove, finely minced
   * 1 tsp. homemade harissa, to taste
   * 2 tsps. red wine vinegar
   * Salt and ground black pepper

DIRECTIONS

• Set oven to preheat settings of 400 degrees F. Combine the dressing ingredients in a bowl and reserve for later use.
• Put beets and olive oil in a large pan and set aside allowing the mixture to sit. Transfer the beets over to a large baking sheet and tent with aluminum foil. Place it into the oven to bake for half hour. Cool for 5 minutes before cutting the beets into one-cm cubes.
• Transfer the cubes into a bowl and drizzle with dressing.
• Makes about 4 to 5 servings.

If preferred, you can substitute unsweetened coconut flakes for the roasted sesame seeds.

INGREDIENTS

   * ½ cup sunflower seeds
   * ½ cup almonds
   * 2 cups pitted dates
   * ½ cup figs, chopped
   * 1 cup raisins
   * ¼ cup water
   * 1 cup roasted sesame seeds

DIRECTIONS

• In a blender, put the almonds and sunflower seeds. Process until powdery in form. Transfer into a bowl.
• Use the blender container for mixing raisins with figs and dates. Add water and process under pulse settings until pasty. Combine both mixtures together until properly blended.
• Roll the mixture into several rolls. Coat it in roasted sesame seeds and chill prior to serving.

For this recipe, you can use xylitol to substitute raw sugar.

INGREDIENTS

   * 2 ½ cups yellow corn meal
   * 1 ½ cup unbleached white flour
   * 2 ½ tsps. Baking powder
   * 1 tsp. salt
   * 1 cup soy milk
   * ½ cup soy margarine
   * 2 Tbsps. Molasses
   * 2 Tbsps. Raw sugar

DIRECTIONS

• Apply butter over a baking pan and reserve. Mix corn meal with baking powder, flour and salt.
• Combine soy milk, liquefied soy margarine, raw sugar and molasses. Combine this with the first mixture and use hands for kneading. Transfer the batter into the prepared pan and set for 425 degrees F baking for about 25 minutes.

“It’s a delightful dessert that is great anytime! Enjoy!”

INGREDIENTS

1 cup sweet white wine
1/4 cup raisins
2 Tbsp sugar
1 pint green gooseberries, topped, and tailed
2 cups yellow delicious apples, quartered, cored, peeled, and cut into ¼ inch slices
1 tsp cornstarch
4 Tbsp low-fat whipped cream
1/2 tsp cinnamon
1/2 tsp powdered butter substitute
Dash of nutmeg

DIRECTIONS

• Combine wine, raisins, and sugar in saucepan.
• Bring to a boil, then cover and simmer for 5 minutes.
• Add gooseberries; poach until just barely tender, about 5 to 8 minutes.
• Do not let syrup bubble or berries may burst.
• Transfer fruit gently with a slotted spoon to a serving dish.
• Add apples to syrup and poach until gently tender, approximately 5 to 10 minutes.
• Transfer apples with slotted spoon to serving dish.
• Stir cornstarch in to syrup and cook for 1 minute, stirring constantly.
• Pour over fruit, let cool, and serve with whipped cream.
• Note: Do not overcook, or the apples will be mushy.

“Get an easy to prepare dessert with a healthy and delightful treat that everyone surely enjoy!”

INGREDIENTS

10 small disposable plastic cups
10 small Popsicle sticks
1 package of no-fat instant pudding
Non-fat milk (recommended in package directions)

DIRECTIONS

• Mix the pudding with the recommended amount of non-fat milk.
• Pour the pudding into the individual plastic cups.
• Cover the cups with plastic wrap and poke a Popsicle stick through the plastic and into the center of each cup.
• Put the tray of cups into the freezer to solidify.
• When the puddings are frozen, simply turn the cups over and push on the bottom of the cup to help the frozen treat slide out of the cup.

“Get yourself a healthy treat with something spicy, right at your own home!”

INGREDIENTS

2-3 Tbsp honey
2 tsp chopped fresh ginger
1 egg, separated
Pinch of salt
Pinch of cream of tartar
2 Tbsp sugar
2 cups unflavored yogurt
2 medium mangos

DIRECTIONS

• Peel, pit and chop fruit.
• Puree with honey and ginger in blender or food processor.
• Bring puree to boil in small saucepan.
• Gradually whisk in beaten egg yolk, than set aside to cool.
• Beat egg whites with salt and cream of tartar until soft peaks form.
• Gradually beat in sugar until stiff peaks form.
• Stir yogurt into mango mixture then fold in egg whites.
• Spoon into a shallow metal pan and freeze until firm, stirring occasionally.
• Note: This recipe uses mango with a touch of spice.

“Enjoy this delightful and fun to make fruity dessert with your kids!”

INGREDIENTS

1 ripe honeydew melon
2 ripe bananas
2 pints ripe strawberries
1/4 cup honey or sugar

DIRECTIONS

• Peel, seed, and cut fruit into chunks.
• Put fruit and honey or sugar in blender in small batches and puree.
• Ladle the puree into Popsicle molds and freeze for at least 4 hours or until frozen.
• Puree can be frozen in plastic ice cube trays.
• Poke Popsicle sticks into place when the pops are almost frozen so that the sticks will stay upright.

“Get a delightful treat with this simply, creamy dessert recipe!”

INGREDIENTS

1 package vanilla fat-free sugar-free instant pudding
3/4 cup non-fat milk
1/4 cup cold brewed espresso
1/4 teaspoon almond extract
2 cups fat-free whipped topping

DIRECTIONS

• Beat pudding mix, milk, extract and coffee in a medium bowl with a wire whisk about 1 minute or until smooth.
• Fold in whipped topping.
• Serve in parfait or wine glasses.
• Serve with a chocolate wafer garnish and mint sprig if desired.

“You’ll have a delightful dessert for a matter of minutes! Try it now! Enjoy!”

INGREDIENTS

2 cups fresh blueberries, divided
3 Tbsp sugar
1-1/2 Tbsp cornstarch
1 tsp ground cinnamon
1/4 to 1/2 tsp ground black pepper
4 (4 1/2 inch) fresh or frozen waffles
4 scoops low fat vanilla frozen yogurt or low fat ice cream

DIRECTIONS

• Combine half of the blueberries, the sugar, cornstarch, cinnamon, black pepper and 1/3 cup water in a small saucepan.
• Bring to a boil over medium heat: boil for 1 minute; remove from heat.
• Stir in remaining blueberries; cool.
• Toast waffles; place on dessert plates.
• Scoop frozen yogurt onto waffles.
• Top with blueberry sauce.
• Note: You may use whole wheat waffles and add whole grains to your dessert.