Continue with Phase 1
Phase 2 Desserts
Phase 3 dessert recipes
include foods such as fruit juices, pure raw honey, pure maple syrup,
dried fruit, etc. These foods are healthy, but they are higher on the
glycemic index and higher in carbs than foods in the first two phases—so
they should be eaten in moderation. See the
Phase 3 Food List
for complete list.
I do not recommend eating the no-sugar-added
gelatins and puddings (Jell-O or other brands) because they contain
aspartame; however, I do include recipes on my site that use, these
because many people choose to eat them.
Pumpkin Ricotta Dessert
1 can (15 ounce) pure pumpkin puree (not the pie filling mix)
1 1/2 cups low fat or part skim Ricotta cheese (1
15-oz carton equals
1 1/2 cups)
1/2 cup pure maple syrup*
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon nutmeg
Toasted pecans, broken into pieces
Mix all ingredients, spoon into six dessert dishes, and
chill. To serve, spoon into individual serving dishes and top each with a
few toasted pecan halves.
*If desired, sugar-free maple
syrup can be used instead, but the flavor will not be as good.
servings. Original version from Libby's at
www.verybestbaking.com. This is a low
fat, no-sugar-added version.
1 pkg. (1-oz, 4-serving size) vanilla
instant pudding and pie filling mix
1 can (12 oz) fat-free evaporated milk
1 can (15 oz) pure pumpkin (not pie
1 teaspoon pumpkin pie spice*
Beat together pudding and milk. Refrigerate 5 minutes. Mix
in pumpkin and spices. Put in six dessert dishes and refrigerate 10 minutes
or longer before serving.
*Note: Instead of the pumpkin pie
spice, you can substitute
1/2 tsp. cinnamon, 1/4 tsp. ginger, and 1/4 teaspoon nutmeg, and maybe a dash of
cloves. Or just use 1 teaspoon cinnamon.
You can also add a couple of
tablespoons of sugar-free maple or caramel syrup, if desired, for a slightly
different flavor and a bit more sweetness.
low fat or fat free cream cheese
pumpkin (not the pumpkin pie filling)
1 to 2
Additional spices to taste
(choose ONE of the following combos, depending on your preference:
1/2 teaspoon allspice plus 1/4 teaspoon nutmeg
or 1 teaspoon ginger plus 1/2 teaspoon cloves
Sweetener (sugar substitute) of choice
all together with a fork until light. Now taste it and add as much
sweetener as you prefer. Nice alternative to pumpkin pie and once again,
Crustless Pumpkin-Cheese Pie
cups canned pumpkin
cups cottage cheese
well in a blender. Pour into 9-inch glass pie plate sprayed with
butter-flavored cooking spray. Bake at 350 degrees for 50 minutes or
until custard has set. Cool and refrigerate.
serve, cut into wedges and top with a dollop of yogurt.
can of pumpkin is about 2 cups. Could use the whole can and 2 cups
cottage cheese and a larger-size pie plate. This recipe has no
sweeteners, so if you want a sweet taste, you could try adding some
Splenda, raw honey, maple syrup, or some other kind of sweetener.
Carol's Baked Pumpkin Pudding
Six servings. Recipe
from Carol Williams.
1 tablespoon granular
1/8 teaspoon pumpkin
1/2 cup ground almonds*
1/2 cup granular
1/2 teaspoon baking
1/2 teaspoon pumpkin
1/2 cup canned pumpkin
(I used Libby's)
2 large eggs, beaten
(or 1/2 cup Egg Beaters)
1 tablespoon water
1 tablespoon melted
butter (you can use Benecol or some other trans fat free margarine)
1/2 cup hot water (for
Preheat oven to 350
degrees F. In a small bowl, combine the sweetener & pie spice for topping,
and set aside.
In another bowl,
combine the ground almonds, Splenda, baking powder, pie spice, and salt;
mix well. Stir in the pumpkin, eggs, 1 tablespoon water, and the melted
margarine; mix well.
Spoon evenly into six
6-oz. custard cups (I used aluminum cupcake/muffin liners in a muffin
pan). Sprinkle the reserved sweetener-spice mixture evenly over each cup.
Spoon the 1/2 cup of hot water over the pudding cups, using 4 teaspoons on
Bake for 15 to 20
minutes or until center is set and firm to touch. Let stand 5 minutes
before serving. Garnish with a dollop of fat-free Cool Whip or RediWhip.
*Note: Using sliced
almonds, process in food processor, blender, or coffee grinder.
From a SBD
2 1/2 cups
cold skim milk
(4-serving size) sugar free, fat free vanilla instant pudding
1 can (15
oz.) solid pack pumpkin
and pudding mix for one minute, add pumpkin and spices and beat one minute
or so longer.
dish, cover, and refrigerate for two hours or longer before serving.
Recipe S. John Ross, ©2002.
John says: "Sadly, there's an entire industry devoted to providing
unhealthy desserts and snacks to diabetics with a sweet tooth.
"Sugar-Free" cookies are a common sight at supermarkets . . . But they
have every bit as much carbohydrate (from flour, oats, and
alternate-but-still-glycemic sweeteners), and nearly the same glycemic
impact as ordinary cookies (sometimes more). They just don't use regular
sugar, so it's legal to call them sugar-free. Many of these brands even
carry the logo of the American Diabetes Association . . . But what they
fail to mention is that any product can be so marked, provided they
make a donation to the
mark doesn't indicate endorsement or a proper fit into a diabetic eating
plan. Ignore the hype; read the stats. The only off-the-shelf dessert
that's a genuine "no worries; eat all you like" affair is sugar-free
Jell-O, which really is carbless, but especially around the holidays, it's
nice to have an alternative. I'm a pumpkin-pie junkie, and created this
delicious pumpkin custard to scratch that particular itch without spoiling
1 cup egg substitute (such as Egg Beaters)
2-1/2 cups granular Splenda (not from packets)
1 1/2 teaspoons ground cinnamon
1/2 teaspoons ground ginger
Pinch of ground cloves
1 teaspoon salt
2 15-oz cans solid pack pumpkin (Libby's is good)
2 cups soy milk (Silk brand is good)
electric mixer, combine the ingredients in a large mixing bowl. Start with
the eggs, work in the Splenda, spices, and salt; then next, the pumpkin
and the soy milk (slowly) last. Pour it into a 2-quart glass pan. Bake in
a preheated 450-degree oven for 15 minutes, then 60 minutes on 350, or
until a knife comes out clean. Cool on a rack, then either serve warm, or
refrigerate. Makes six fairly generous servings.
By skipping the pie crust and just doing the good part of the pumpkin pie,
and by using diabetic-friendly substitutions for the fillers and
sweeteners, I end up with a dessert where a serving comes in at just over
14 grams of carbohydrate (a single Fruit or Bread exchange!), and half
of those carbs are fiber, which means the glycemic impact is almost
negligible. Pumpkin is especially valuable to diabetics because it's a
great natural source of fiber that's nice and filling without being really
high in carbohydrate. If the meal is especially light on carbs, you
can even toss on a serving of no-sugar-added ice cream (which doubles the
total carbs of the dessert, approximately), which is especially great if
the custard is served warm.
Making it Naughty: Of course, if you reverse-engineer the
ingredients back to
naughtyland, what you have is my classic pumpkin pie filling. Just
use real eggs, real sugar, and whipping cream or half-and-half instead of
the Silk, and you've got the finest filling for two buttery crusts you can
imagine! But try it this way, first, and see if it isn't better than just
about any pumpkin pie you've had, anyway!
Miscellaneous Phase 3 Desserts
Peanutty Apple Crisp
from recipe on one of the SBD forums.
apples, peeled and diced
natural peanut butter
tablespoon butter or trans fat free spread such as Brummel & Brown
tablespoons pure honey
apples, cinnamon, nutmeg, vanilla, and honey into a bowl and mix well,
making sure to coat all apple pieces. Spread in an even layer in a pie pan
sprayed with cooking spray.
In a small
saucepan, over low heat, combine peanut butter, Splenda packets, and B & B
spread until the peanut melted and blended. Stir in oats.
peanut butter mixture over apple mixture and bake in 350 degree oven for
an hour, stirring once.
even better the day after making.
in spicy sauce. Four to six servings.
chopped (bite-size) fresh fruit*
Unsweetened fruit juice (apple or orange)
medium-sized saucepan, place chopped fresh fruit and add just enough fruit
juice to cover fruit. Sprinkle with nutmeg and cinnamon to taste. Heat
over low heat, stirring occasionally, until fruit is tender.
in dessert bowls.
from any of these fruits, or a combination: Apples, bananas, whole
blueberries, peaches, pears, pineapple.
Dried Fruit Dessert
Place dried apricots,
pears, peaches, apples, or prunes in a saucepan and cover with
unsweetened apple juice.
Add a cinnamon stick
and a vanilla bean, and bring to the boil over medium heat. Remove from
heat and set aside to cool. Cover and place in the fridge to chill.
Remove cinnamon stick and vanilla bean before serving.
Dried Apricot-Prune Dessert
1 cup prunes
1 cup dried
1/2 cup sugar
1 strip lemon rind
2 whole cloves
for garnish (optional)
Put fruits in a
saucepan with water just to cover. Bring to a boil. Reduce heat and
simmer covered for 15 minutes, stirring occasionally. Add sugar, lemon
rind, cloves, and allspice. Stir and add a little water if necessary.
Simmer gently, uncovered, 10 - 15 minutes until fruit has softened and
syrup is thick. Remove lemon rind and cloves. Chill several hours. Serve
with chopped walnuts.
*granular Splenda or granular Whey Low is good.
Other desserts coming soon...
Main Diet Page
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September 20, 2003