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(use in all Phases)
In most of the recipes below, Splenda is listed as the sweetener—not because I endorse Splenda, but because it seems to be the preference of the majority. I personally seldom use it or eat products made with it, although I do occasionally. You can try these recipes using other sweeteners, adjusting amounts as appropriate.
Ricotta Crème Desserts
Some Ricotta Tips
In addition to having these for dessert, you can eat them for a snack or prepare the night before for an instant breakfast.
Most of these are for two servings. Adjust recipe for the number of servings you want to make. They keep for several days.
Some people use a blender or mixer for
ricotta desserts because they don’t like the “grainy” texture of some
brands of ricotta. This doesn’t bother me, and I use a spoon for mixing.
It melts in your mouth anyway, and there’s no mixer to clean.
Basic ricotta crème desserts using flavorings and extracts One serving.
1/2 cup part-skim ricotta cheese Any flavoring you like (many are available) usually 1/4 to 1/2 teaspoon 2 or 3 packets sugar substitute
Mix and chill. Can top with nuts, if desired.
Use your imagination to come up with many varieties. Some suggestions follow.
Vanilla Ricotta Crème Two servings, doubled, from SBD book.
1 cup part-skim ricotta cheese 1/2 teaspoon vanilla extract 2 or 3 packets sugar substitute, such as Splenda
Mix all ingredients in a 2-cup measuring cup or a small bowl. Put into two dessert dishes, cover, and chill.
Almond Ricotta Crème Two servings, doubled, from SBD book.
1 cup part-skim ricotta
cheese 2 teaspoons slivered toasted almonds
Mix together the ricotta, almond extract, and sugar substitute in a 2-cup measuring cup or small bowl. Put into 2 dessert bowls, cover, and chill. Sprinkled with toasted almonds before serving.
Orange-Lime Ricotta Crème One serving.
1/2 cup low fat or part skim ricotta cheese 1 tablespoon fresh lime juice (about 1/2 lime) using some of the pulp 1/8 teaspoon vanilla extract 1 or 2 drops orange extract 1 or 2 packets Splenda (to your taste)
Mix, chill if desired, and serve.
Key Lime Ricotta Crème One serving.
1/2 cup low fat or part-skim ricotta cheese 1 or 2 tablespoons bottled Key Lime juice (to your taste)* 2 packets Splenda 1/2 to 1 teaspoon pure vanilla extract (optional) Cinnamon to taste (optional)
Mix, chill if desired, and serve.
*Note: I use Nellie and Joe's Famous Key West Lime Juice.
Mocha Ricotta Crème I Two servings, a variation from the SBD book.
1 cup part-skim ricotta cheese 2 teaspoons unsweetened cocoa powder 1 teaspoon instant coffee 1/2 teaspoon vanilla extract 2 or 3 packets sugar substitute, such as Splenda
Mix all ingredients in a 2-cup measuring cup or a small bow. Put into 2 dessert bowls, cover, and chill.
Mocha Ricotta Crème II Two servings. From a SBD forum posted by new_diet: “I have been experimenting with some ingredients for the ricotta desserts, and finally I came up with a winner.”
1 cup part-skim or low fat ricotta cheese 2 packets Splenda 1 heaping teaspoon cocoa powder (that’s about 2 level teaspoons) 1 teaspoon instant coffee 1 tablespoon sugar-free chocolate syrup* 1 tablespoon vanilla extract 1 tablespoon fat-free half & half
Mix all ingredients well using a spoon. Chill before serving. Consistency will be soft.
Note from MizFrog: This is a good one, and I make it often. You can put it in the freezer for about 30 minutes or so to chill fast.
*Use real, thick chocolate syrup, such as Walden Farms or Atkins, not the thin flavored kind like Da Vinci.
Mocha Ricotta Crème III Two servings.
1 cup part-skim ricotta cheese 1 heaping tablespoon cocoa 4 packets Splenda 1/4 cup very strong instant coffee (about 2 tablespoons in 1/4 cup boiling water)
Mix the ricotta and coffee (the coffee sort of melts the ricotta and makes it smoother). Add the cocoa and Splenda; mix until creamy. Pour into two serving dishes and chill before serving.
Spicy Ricotta Crème Two servings.
1 cup part-skim or low fat ricotta cheese 1/2 teaspoon cinnamon 1/4 to 1/2 teaspoon ginger Dash of nutmeg (or to taste) 1/2 teaspoon pure vanilla extract 2 packets Splenda Toasted pecan halves (optional)
Mix all ingredients, put in two dessert dishes, and chill before serving, if desired. Top with the toasted pecan halves if using.
Spice variation: 1 teaspoon pumpkin pie spice, 1/8 teaspoon nutmeg, 1/4 teaspoon cinnamon.
Peanut Butter Ricotta Crème One serving. Vary the ingredient amounts to your taste.
1/2 cup low fat or part-skim ricotta cheese 1 teaspoon to 1 tablespoon natural peanut butter 1 or 2 packets Splenda 1/4 to 1/2 teaspoon pure vanilla extract Dash of cinnamon (optional)
Mix as desired, put in dessert dish, chill, and serve. Sprinkle with cinnamon, if desired, before serving.
Peanut Butter-Chocolate Ricotta Crème Two servings.
1 cup low fat or part-skim ricotta cheese 1/2 teaspoon vanilla extract 2 or 3 packets Splenda 1/2 to 1 tablespoon natural peanut butter 1/2 to 1 tablespoon baking cocoa (or 1 to 2 tablespoons sugar-free chocolate syrup)
Mix as desired, put in 2 serving dishes, chill, and serve. If using chocolate syrup, you can pour on top instead of mixing in, if desired.
Chocolate-Coconut Ricotta Crème Two servings. Tastes like an Almond Joy!
1 cup ricotta cheese 2 teaspoons good baking cocoa (such as Ghirardelli) 3 packets Splenda 1/2 teaspoon coconut flavoring Sliced, toasted almonds (optional)
Mix and chill. Top with almonds before serving.
Chocolate-Orange Ricotta Crème Two servings.
1 cup low fat or part skim ricotta cheese 1 tablespoon baking cocoa 1 packet Splenda Orange Jell-O powder
Mix, chill, and serve.
This is from a forum, and the poster didn't say how much Jell-O powder to use, but I'd guess about a tablespoon or two.
Chocolate-Lemon Ricotta Crème One serving.
1/2 cup low fat or part-skim ricotta cheese 1 teaspoon cocoa powder 1 packet Splenda 1/4 teaspoon vanilla extract 1/4 teaspoon grated lemon rind
Mix, chill, and serve.
Maple-Nut Ricotta Crème One serving.
1/2 cup low fat or part-skim ricotta cheese 1/4 teaspoon maple flavoring 1/4 teaspoon vanilla extract 1 packet Splenda 1 or 2 tablespoons toasted, chopped pecans or walnuts (optional) Sprinkle of cinnamon (optional)
Blend first four ingredients and put in dessert cup. Sprinkle with some cinnamon, if desired, and chill. Top with chopped pecans or walnuts, if using, just before serving.
Lemon Poppy Seed Ricotta
Creme
1/2 cup low fat or part-skim ricotta cheese 1/2 teaspoon fresh lemon juice 1/2 teaspoon poppy seeds 1 packet Splenda
Mix, chill, and serve. Amounts can be adjusted to taste.
Banana Bread Whip Ricotta Crème Two servings. From Julia Skelley.
1 cup low fat or part-skim ricotta cheese 1/2 teaspoon banana flavoring 2 packets Splenda (Julia uses Sugar Twin) 1/4 cup walnut pieces (can use English walnuts or black walnuts) toasted if desired
Mix ricotta cheese, flavoring, and sweetener by hand or with blender. Stir in walnut pieces (or sprinkle on top just before serving). Chill and serve.
Baked ricotta and cottage cheese desserts
Baked Ricotta Cheesecake for Two
1 cup part-skim ricotta cheese 2 eggs 2 to 4 packets Splenda (to your taste, some like it sweeter than others) 1 teaspoon pure vanilla extract
Preheat oven to 325 degrees F. Mix ricotta, vanilla, and Splenda. Add the eggs, beat well, and pour into a small baking dish or two custard cups (spray with cooking spray first). Bake until done, about 15-20 minutes.
Variation: Double recipe, using 2 cups ricotta, 4 eggs, 1/2 cup Splenda granular or Whey Low granular, 2 teaspoons vanilla, and bake in 8x8 glass dish, bake about 30 minutes.
Microwaved Cocoa Ricotta Dessert Two servings.
1 cup low-fat ricotta cheese 2 to 3 teaspoons baking cocoa powder 1 tablespoon water 2 to 3 packets of sugar substitute (or to taste)
Place water and cocoa in a microwaveable bowl. Microwave until cocoa melts. Add ricotta cheese and sugar substitute. Mix and microwave until slightly warm.
Can use granular sweetener instead of packets. Could also add a little vanilla extract.
Baked Mexican Mocha Cheese Cake Two servings.
2 eggs 1 cup low fat or part-skim ricotta cheese 1/2 cup low fat cottage cheese 2 Splenda packets 1 tablespoon cocoa powder 1/4 teaspoon cinnamon 2 tablespoons Da Vinci Kahuli Caffe sugar free syrup
Preheat oven to 350 degrees. Spray baking dish or custard cups. Beat eggs with fork, add cheeses, and stir. Add Splenda, cocoa, cinnamon, and syrup. Mix well and pour into small baking dish or 2 custard cups. Bake for about 30 to 45 minutes, depending on size of baking dish.
Baked Chocolate Ricotta and Cottage Cheese
1 cup low fat or part-skim ricotta cheese 1/2 cup low fat cottage cheese 1 egg 8 packets Splenda (or other sweetener) 1/2 tablespoon cocoa powder 1 tablespoon sugar-free chocolate syrup*
Put these ingredients into a blender and blend thoroughly. Pour into oven safe dish and bake on 400 degrees for 15-20 minutes. Top with 5 mini semi-sweetened chocolate morsels and a small dash of whipped cream. Delicious!
*Use real chocolate syrup, not the thin chocolate flavored kind. I use Walden Farms brand. Or you can make your own syrup.
Sweet Ricotta Squares with Creamy Sauce and Almonds Four servings. From SBD forum, posted by howie821.
2 cups (16 ounces) fat free or part skim ricotta cheese 1/2 to 1 cup granular Splenda (I use 1 cup) 1 cup Land O Lakes Gourmet Fat-free Half and Half 1/4 teaspoon ground cinnamon (optional but good) 1 teaspoon pure vanilla extract Sliced almonds, toasted, for topping the dessert (optional but good)
Preheat oven to 350 degrees F. In a large bowl, mix together the ricotta cheese and Splenda until smooth. Pour into an 8-inch square baking dish, and place in the preheated oven for 20 minutes. Continue to bake another 10 to 20 minutes, checking the mixture every 5 minutes until it separates from the sides of the pan. When it pulls away from the sides, remove from oven and cool.
Cut the baked ricotta into serving-sized squares, and place in a deep serving dish. Sprinkle with the vanilla extract.
Bring the half and half and cinnamon just to a boil in a saucepan. Pour the half and half evenly over the squares, and allow to soak.
Serve topped with 1 or 2 tablespoons of toasted almond slices per serving (or unsalted pistachios, unsalted pecans, or a mixture of those nuts).
Note from MizFrog: This is a good recipe. In my oven, it takes 35 to 40 minutes to bake. The squares are thin. Sometimes I use a 6- x 9-inch glass dish, which is smaller and makes the squares a bit thicker. You can also stir the vanilla into the half and half before pouring over the squares, instead of sprinkling the squares with it. and stir the cinnamon into the ricotta cheese instead of mixing it with the half and half.
Desserts Made With Cream Cheese Cream cheese (nonfat and low fat only) is listed as a condiment on the Foods to Enjoy list, with a limit of two tablespoons per serving (one serving per day). Cream cheese is NOT counted as a protein as the other cheeses are. Cream cheese substitute is a soy product and can be counted as protein.
When making recipes using cream cheese, divide the portions so that each serving has no more than two tablespoons. Often, this will be a very small serving. I prefer other desserts so I can eat more!
Ricotta-Cream Cheese-Yogurt Dessert Four servings.
1 cup low fat or part-skim ricotta cheese 8 oz low fat or fat free cream cheese 1/2 cup nonfat yogurt (plain or vanilla) Sugar substitute to taste Squirt of lemon juice
Blend in blender until smooth. Chill before serving.
VARIATIONS: Add about 3 tablespoons of your favorite sugar-free Jell-O gelatin, and blend well (the forum poster said to try strawberry banana or lemon). Can also use this recipe in a fruit parfait.
Creamy Lemon Dessert Four servings. Very similar to above recipe.
6 oz. carton no-sugar-added vanilla yogurt (2/3 cup) 8 oz block nonfat or low fat cream cheese (softened) 1 cup low fat or part-skim ricotta cheese 1 tablespoon pure vanilla extract 1 teaspoon lemon juice (or more to taste) 4 packets Splenda (or 2 to 4 tablespoons granular Splenda)
Blend all ingredients in blender (or in bowl using wire whisk) until smooth. Chill before serving.
Spoon into 8 individual dessert dishes and chill. In Phase 2, can top with fresh fruit or a fruit topping. (See recipes in Phase 2 Desserts, or use canned no-sugar-added cherry pie filling.)
Following are some "Boz Cup" recipes originally created by LLBoswell and posted on the Prevention.com SBD forum. Others created and posted their own versions.
Chocolate-Peanut Butter Boz Cup One serving.
2 tablespoons low fat or fat free cream cheese (2 oz, or 1/4 of an 8-oz block) 1 tablespoon all natural peanut butter 1 teaspoon pure vanilla extract 1/2 to 1 tablespoon good cocoa (such as Ghiradelli) Sugar substitute of choice, to your taste (Splenda is good) Land O’Lakes fat-free half & half (enough for desired consistency)
Mix, chill, and serve.
Cinnamon Mocha Boz Cup Except for the cream cheese, no amounts were given by the person who posted this.
2 tablespoons low fat or fat free cream cheese Espresso powder Cocoa powder Cinnamon Splenda Vanilla extract Land O’ Lakes fat-free half & half (enough for good consistency)
Mix, chill, and serve.
Orange Chocolate Boz Cup Makes 3 servings. Created by Love2Dance and posted on Prevention.com forum.
6 tablespoons nondairy cream cheese substitute 2 tablespoons good cocoa (such as Ghiradelli) Scant 1/8 teaspoon orange extract 1 teaspoon granular Splenda
Mix it all together and grab a spoon!
Cheesecakes Cream cheese is listed as a condiment on the Foods to Enjoy lists, with a limit of 2 tablespoons per serving, so cheesecake servings should be small.
Cheesecake From an SBD forum.
1 package (8 oz) low fat cream cheese 1/4 cup part-skim ricotta cheese 2 eggs 1 tablespoon pure vanilla extract 3/4 cup granular Splenda Pinch of salt
Preheat oven (the poster didn’t say what temperature). Combine all ingredients with a mixer. Mix until you achieve a nice and creamy consistency. Spray a pie pan with some cooking spray, and pour the mixture in. Bake for 30 minutes. Cool before serving.
Cheesecake Cups Eight servings. From a SBD forum. See note below.
1/2 cup finely crushed almonds (8 tablespoons) 2 packages (8 oz each) fat free cream cheese (can use low fat) 2 teaspoons flavoring of your choice (vanilla, almond, orange, lemon, strawberry, etc.) 2 eggs 1/2 cup Splenda granular (or equivalent of other granular sugar substitute)
Preheat oven to 325 degrees. Put 1 tablespoon of crushed almonds in the bottom of 8 foil baking cups.
In bowl, combine cream cheese, flavoring, eggs, and Splenda, and mix until well blended and creamy. Put about 2 tablespoons of cream cheese mixture on top of almonds in each cup. Bake for about 25 minutes.
Note: Each cup contains 4 tablespoons of cream cheese, and the SBD serving size is “legally” limited to 2 tablespoons, so be aware that you are eating double the serving size when you eat one of these.
Ricotta cheese and cottage cheese desserts
Jell-O Fluff Makes four servings. From a forum.
1 package sugar-free Jell-O (any flavor, 4-serving size) 1 cup low fat cottage cheese 1 teaspoon vanilla extract
Prepare the Jell-O as directed on package. Cool in fridge but take it out before it sets. When cool, blend with the cottage cheese. (Use countertop blender or hand blender.) Blend until smooth. Pour into serving-size containers, cover, and chill until set.
Experiment with flavors. This is especially good with cherry Jell-O. If you use orange Jell-O, it tastes like a Dreamsicle.
Cherry Fluff A variation of above recipe. Two servings. From a forum.
1/2
cup low fat cottage cheese
Prepare Jell-O according to package directions. Chill until cooled but not set.
Put all in a blender and blend until smooth. Pour into two small containers with lid. Chill until set.
Cottage Cheese Jell-O Dessert From a forum.
1 large carton (1 lb 8 oz) low fat cottage cheese 1 package sugar-free Jell-O (use dry, not prepared)
Mix the dry, powdered Jell-O with the cottage cheese and serve.
Jell-O Ricotta Dessert Contributed by Jean Lockwood.
1 package sugar-free Jell-O (4-serving size) 1 cup boiling water 1 cup low-fat ricotta cheese
Dissolve Jell-O in boiling water and allow to cool to lukewarm. Put ricotta cheese in a blender. Add the Jell-O to the blender. Blend until frothy. Pour or spoon into individual dishes or into dessert bowl and chill. Garnish with some chopped nuts if you like.
Jell-O Yogurt Dessert Contributed by Jean Lockwood. Modified.
1 package berry-flavored sugar-free Jell-O (4-serving size) 1 cup boiling water 1 8-oz container (1 cup) low fat or nonfat, no-sugar-added berry yogurt (same berry flavor as Jell-O)
Dissolve Jell-O in boiling water. Cool until lukewarm. Using a wire whip, stir yogurt into Jell-O. Pour or spoon into individual dishes, or into dessert bowl and chill.
Desserts using sugar-free syrups
There are a few brands of sugar-free syrups. These are usually also calorie free and carb free. The Da Vinci brand comes in more than 40 flavors. Another brand is Artisan Coffee Roasters. Atkins makes a vanilla syrup.
Use your imagination to come up with lots of dessert combinations using these syrups.
Basic Ricotta Crème Dessert (using sugar-free syrup)
1/2 cup low fat or part-skim ricotta cheese 1 tablespoons Da Vinci sugar free syrup, any flavor
Mix, chill, and serve.
Variations: · Top with toasted, chopped nuts. · Add a bit of flavoring or extract in a flavor that complements the syrup flavor. · Add a packet of Splenda for more sweetness. · In Phase 2, can add a teaspoon or two of Jell-O sugar-free pudding mix in a flavor that complements the syrup flavor.
Peanut Butter-Caramel Ricotta Crème (using sugar-free syrup) Two servings.
1 cup part-skim or low fat ricotta cheese 1 tablespoon natural peanut butter (sugar free) 2 tablespoons Da Vinci Gourmet sugar free caramel syrup 1 tablespoon fat free half & half (if needed for consistency) 1 packet Splenda (or more to taste)
Yogurt desserts
Yogurt desserts using flavorings and extracts
Plain yogurt, cocoa powder, Splenda, and a dash of pure almond extract.
Plain yogurt, cocoa powder, cinnamon, and Splenda
Plain yogurt, maple extract, and Splenda
Plain yogurt, pure orange extract, cocoa powder, Splenda
Note: Browse the extract aisle of your supermarket, and use your imagination to create others.
Peanut Butter Yogurt Dessert
2 tablespoons natural crunchy peanut butter* 1 cup plain yogurt 1/2 teaspoon vanilla extract 3 packets Splenda (or to taste)
Mix and chill. Note from forum poster: This has the “bite” of yogurt, the crunch of peanuts, and the creaminess of ice cream.
*Note: This is your nut allowance for the day.
Miscellaneous Desserts
Peanut Butter-Fudgsicle Dessert One serving.
1 no-sugar-added fudge bar, such as Fudgsicle 1 to 2 tablespoons no-sugar-added peanut butter (at room temperature) 2 tablespoons RediWhip
In a small dessert dish, scrape Fudgsicle off the stick (you can microwave for a few seconds). Add peanut butter and Reddiwip; stir and serve immediately.
Note: Reddiwip has a small amount of sugar, but it's much better than Cool Whip, which has corn syrup, high fructose corn syrup, and hydrogenated oil.
Creamy Tofu Dessert Serves 3. From South Beach Online’s Daily Dish 01/17/04.
1 10.5-ounce package silken tofu 3 tablespoons fructose 1 teaspoon ground cinnamon 1 teaspoon vanilla extract
Combine all ingredients in a blender or food processor until smooth and creamy.
Frozen Chocolate Treats (like Fudgsicles)
1 1/4 cups 1% milk 1 tablespoon cocoa powder 3 packets Splenda
Mix until smooth, pour into Popsicle molds, and freeze. Makes 4.
Orange Yogurt Frozen Treats From a SBD forum.
1 package (3 oz) sugar free orange Jell-O 1 cup boiling water 1 cup (8 oz) nonfat, no-added-sugar vanilla yogurt 1/2 cup skim milk 1/2 teaspoon vanilla extract Popsicle molds (about 10, or you can use ice trays or plastic cups and sticks)
In a large bowl, dissolve the gelatin in the boiling water. Cool to room temperature. Stir in the yogurt, milk, and vanilla. Pour into molds (or whatever you are using) Freeze until firm.
Sugar-Free Chocolate Sauce/Syrup If you can’t find prepared sugar-free chocolate syrup, or don’t like it, you can make your own. This recipe makes about 12 servings of 2 tablespoons each. From www.fitnessandfreebies.com.
1/4 cup cocoa powder 2 teaspoons cornstarch 1 1/2 cups nonfat (skim) milk 1 teaspoon vanilla extract 1/2 teaspoon maple-flavored extract 1 1/2 cups Splenda granular
Stir together cocoa, cornstarch, and nonfat milk to blend in a small saucepan. Cook over medium heat, stirring constantly, until thickened. Remove from heat and stir in vanilla, maple extract, and sugar substitute.
Chill before serving. Use as a topping for ricotta crème desserts, cottage cheese, puddings, or use in recipes that call for sugar-free chocolate syrup.
In Phase 2, can top berries with the sauce. I use vanilla pudding, strawberries, and top chocolate syrup.
Phase 1 Berry Desserts
Yogurt Dessert Sauce for Berries Makes about 1 cup. You can use this instead of toppings such as Reddiwip (which has saturated fat and sugar) and Cool Whip (which is mostly trans fat and high fructose corn syrup).
1 cup plain nonfat yogurt 1/2 teaspoon pure vanilla extract 2 packets of Splenda (or other sugar substitute)
Combine all ingredients and stir well.
Makes enough topping for 4 servings of 1/4 cup each.
Good on berries and over Jell-O.
Blueberry Ricotta Crème One serving. From SBD forum.
1/2 cup low fat or part-skim ricotta cheese 1/2 cup blueberries 1/2 teaspoon almond or vanilla extract (we like almond) 2 packets Splenda
Blend well. Use a blender, or mix with spoon if you like the blueberries mostly whole.
Serve immediately or soon after making. Top with some toasted, slivered almonds, if desired.
Strawberry Ricotta Crème Two servings.
1 cup low fat or part-skim ricotta cheese 1/2 cup sliced strawberries 1/2 to 1 teaspoon rum flavoring (optional) 4 packets Splenda
Blend well. Use a blender, or mix with spoon. Serve immediately or soon after making.
Fresh Blueberries with Yogurt Sauce and Almonds Two servings.
1 cup fresh blueberries 1 6-ounce container low-fat vanilla yogurt or vanilla soy yogurt 1/2 teaspoon vanilla extract Pinch of nutmeg (optional ) 2 tablespoons toasted sliced or slivered almonds
Divide the berries among 2 dessert bowls. Combine the yogurt, vanilla, and optional nutmeg in a small mixing bowl and stir together until creamy. Spoon the yogurt mixture over the berries, sprinkle with the almonds, and serve.
Can use the yogurt sauce over other fruits and desserts.
Strawberry Ice
1 cup granular Splenda) 1 cup water 14 ounces strawberries, cut up (that's about 2 1/2 cups) 1 cup low fat buttermilk (shake before measuring)
In a large bowl, combine the sugar substitute and water. In a blender or food processor, blend the strawberries until smooth. Add the strawberries and buttermilk to the sugar substitute mixture, and stir until well combined. Pour into four individual 1-cup, freezer-safe containers. Freeze.
This will harden in a few hours, so you can make it the same day you want to serve it. Remove from the freezer about 30 minutes before serving, or you can microwave it for 30 to 45 seconds, then “mush” it up with a fork.
This page on-line September 10, 2003
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