TIPS AND TRICKS
WeightLossHelpFast.com: written by health professionals
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VERY FAST WEIGHT LOSS TIPS AND TRICKS WeightLossHelpFast.com: written by health professionals |
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Yummy Lower cholesterol, lower calorie, lower fat DESSERT RECIPES and more, for the sweet tooth. This is page 1 of 4YUMMY RECIPES ARE HERE TO EAT! Lots and lots of free recipes. Around 100 free online recipes. Each recipe was hand picked from over two hundred websites, many books and out of thousands and thousands of recipes! Then they were modified to make them even more lower in cholesterol, calories, sugar, fat and saturated fat. Lower Cholesterol Cholesterol Recipes - Lower fat, lower sugar, lower carbs - Great diet recipes that will also help you lose weight.They are all cholesterol free or lower cholesterol recipes. Lower calorie recipes, which means they are the low calorie version of a more popular recipe. Therefore these recipes are lower in carbs, very lower in fat and much lower in added sugar, with many being sugar free recipes, cholesterol free recipes, fat free recipes. Chosen for SCRUMPTIOUSNESS - lovely to eat and generally easy to prepare. You will find here many recipes: Cookie recipes including Chocolate chip cookie recipe and peanut butter cookie recipe. The sugar free recipes are to be thoroughly enjoyed. The sugar free dessert recipes, fat free recipes. Hmmm, oh so lovely. Weight watchers recipes free. Yes, you want to eat and enjoy, not starve or go "yuk, oh so horrible". These lower cholesterol, fat and calorie recipes are much lower in comparison to what the normal recipe is, without much, if any, loss in flavour and texture. If you are looking for low cholesterol, low saturated fat, low calorie recipes due to a condition or disease, then please check out our NEW: OUR FREE LOW CHOLESTEROL, Low Calorie, Low Saturated Fat Recipes Start Here, as the ones below are possibly not going to help a great deal, except perhaps as a special treat if your doctor allows. Also included are a few lower calorie, lower cholesterol recipes for fruit smoothies and a few lower calorie recipes for bread and scones, and a few lower calorie recipes for thick shakes! Some of my wife's low calorie recipes are included also and more will be added. Another page is to be devoted to meal preparations shortly, but I like you and most people I think, love our sweet things in life. As an example of a lower cholesterol meal preparation tip, you can often get away with using two egg whites instead of a whole egg - thereby reducing the cholesterol in the recipe considerably. SPECIAL NOTE: When a specific brand name of artificial sweetener is used, you can use the equivalent of the one you use. For example, a tablespoon of Splenda is equal to a tablespoon of sugar, so you would use your sweeteners equivalent to one tablespoon of sugar. I use Nutrasweet or it's generic equivalent, so I would use three small tablets. Be aware though, that if the recipe calls for cooking AND it requires the artificial sweetener to be added prior to cooking, then you need the special sweeteners that tolerate heat well, such as Splenda. 1 cup sugar = 48 teaspoons of sugar, or 48 artificial sweetener tablets - you may be able to get by in a recipe with half the amount of the artifical sweetener. SPECIAL NOTE 2: Be aware that although great effort has been made to get the nutritional analysis of calories, cholesterol and saturated fat correct, the concentrations within ingredients can change from one manufacturer to the next. For example, some cocoa powder has 0% saturated fat, while other manufactures turn it out with 7% and even 10% saturated fat. One really needs to be alert to the food analysis given on food items by the manufacturer and buy accordingly. Also, please do not rely on the food composition tables given for each recipe below, they are a guide only! Lower cholesterol, Lower calorie, Lower saturated fat, Diet recipes below:These recipes are being reanalysed, indexed and moved to our cholesterol web site. Some of the recipes here will fail to make it to our cholesterol pages, other's will take a while because of the amount of time required to analyse and work out cholesterol concentrations etc Low Calorie Muffins RecipeAt a GlancePrep Time : 20min Cook Time : 20min Course : Bread Special : Low Calorie Type of Prep : Bake Everyone will enjoy these low calorie muffins. INGREDIENTS: * 6 slices whole wheat bread * 3/4 ounce bran or oat bran cereal * 1/2 teaspoon baking soda * 2/3 cup non-fat dry milk * 5 packages (equivalent to 10 teaspoons sugar) of artificial sweetener * 1-1/2 teaspoons honey * 4 teaspoons vegetable oil * 3 eggs * ---- * 4 tablespoons raisins or 1 banana * 1 cp unsweetened applesauce PREPARATION: Preheat oven to 375 degrees. Very lightly grease muffin cups. Mix first 8 ingredients. Stir in last 2 ingredients until just combined. Put in muffin pan. Bake for 15 to 20 minutes. Makes 12 small muffins. Lemon Zest Ricotta Creme RecipeAt a GlancePrep Time : 15min Course : Dessert Special : Low Carb Type of Prep : Assemble There are only 7 carbs per serving in this recipe for Lemon Zest Ricotta Crème. INGREDIENTS: * 1-cup part-skim ricotta cheese * 1/2 teaspoon grated lemon zest * 1 squeeze of lemon juice * 1/2-teaspoon vanilla extract * 2 packages sugar substitute PREPARATION: Before dinner mix all together in a individual bowls. Put in refrigerator. Serve after dinner. Makes 2 servings. *Note: We used Splenda as the artificial sweetener. Irish Coffee RecipeIngredients:2 cups strong coffee 2 tablespoons orange juice 2 teaspoons fresh lemon juice Fat free or light whipped cream, optional Directions: Mix coffee, orange juice and lemon juice. Pour into Irish whiskey glass. Top with whipped cream, if using. Recipe makes 2 servings. Orange Sunshine Smoothie RecipeIngredients:1/2 cup orange juice 1/4 cup plain non-fat yogurt 1/2 cup crushed (or cubed) ice 1 tablespoon Splenda Directions: Place all ingredients into a blender. Blend at high speed for 30 to 45 seconds. Makes 1 serving Nutrition information per serving: Calories 89 Total Fat 0g Multigrain Pancakes RecipeIngredients:1-1/4 cup unbleached flour 1/4 cup cornmeal 1/4 cup rolled oats - uncooked 1/2 cup brown sugar - packed 1 teaspoon baking soda 1/4 teaspoon salt Two whole egg whites, slightly beaten 1 cup fat-free buttermilk * 1 cup fat-free sour cream Directions: Preheat oven to 350-degrees. Prepare 12 muffin pans with cooking spray and flour; set aside. Prepare skillet with cooking spray and heat on medium until hot. In a mixing bowl, combine flour, cornmeal, oatmeal, brown sugar, baking soda, and salt. In another mixing bowl, combine egg whites, buttermilk, and sour cream. Mix dry ingredients with wet ingredients just until moistened. Ladle in the batter, using three or more tablespoons per cake. Cook for two minutes, then flip carefully and cook for two minutes more. Repeat with remaining batter. Note: *Fat-Free Buttermilk: Combine 3-teaspoons vinegar with enough milk to equal 1-cup; let stand five minutes. Recipe makes 15 servings. Nutrition information per serving: Calories: 87 Total Fat: <1g Carbohydrates: 20g Protein: 3g cholesterol: 2mg Sodium: 141mg Percent Calories from Fat: 1-percent Orange Spice Coffee Cake RecipeIngredients: 2-1/4 cups light Bisquick® 1/2 teaspoon baking powder 1/2 cup granulated sugar 1/2 tsp. baking soda Two packets sweetener Granulated sugar substitute 1/4 teaspoon ground ginger 2 tablespoons grated orange peel 1/4 cup skim buttermilk 1/2 cup unsalted reduced-calorie margarine 1/4 cup liquid egg substitute 3/4 teaspoon ground cinnamon 2 tablespoons orange juice Directions: Preheat oven to 350-degrees. In a large bowl, combine Bisquick, sugar, sweetener and orange peel. With a pastry blender or two knives used scissor fashion, cut in margarine until mixture resembles coarse crumbs. Remove 1/2-cup and set aside. To remaining mixture add cinnamon, baking powder, baking soda and ginger. In another small bowl, whisk together buttermilk, egg substitute and orange juice. Add to crumb mixture in large bowl; mix until just combined. Spray a 9-inch round baking pan with non-stick cooking spray. Spread batter evenly into the pan. Sprinkle reserved crumbs on top of batter. Bake 35-40 minutes or until toothpick inserted in center comes out clean. Cool on rack for 15 minutes. Invert cake onto rack and cool completely. Recipe makes 12 servings. Nutrition information per serving: Calories: 155 Fat: 5g Carbohydrates: 25g cholesterol: 0mg Protein: 3g Sodium: 315mg White Cake RecipeIngredients:18-1/4 ounces reduced-fat white cake mix 1envelope Dream Whip whipped topping mix 1/2 teaspoon baking powder 1 cup cold water Four egg whites 1 tablespoon olive oil 1 teaspoon pure vanilla extract 7-1/4 ounce Betty Crocker Fluffy White Frosting Mix Directions: Preheat oven to 350-degrees. Prepare a 9 x 13-inch pan with cooking spray; set aside. In a mixing bowl, combine cake mix, whipped topping mix, and baking powder. In another mixing bowl, combine water, egg whites, oil, and vanilla extract. Mix dry ingredients with wet ingredients just until moistened. Bake for 25 minutes or until golden brown. To prepare frosting, follow directions on box. Then, spread over cooled cake. Recipe makes 24 servings. Nutrition information per serving: Calories 94 Fat: 2g Protein: 16g Carbohydrates: 113g Sodium: 402mg Calories from fat: 4-percent Black Devil's Food Cake RecipeIngredients:Vegetable oil spray 2 cup all-purpose flour, plus flour for dusting pan 1-3/4 cup sugar 1/2 cup unsweetened cocoa powder 1 tablespoon baking soda 2/3 cup unsweetened applesauce 1 cup fat-free or low-fat buttermilk 2 tablespoon olive oil 1 cup strong coffee Directions: Preheat oven to 350-degrees. Spray a 13x9x2-inch pan with vegetable oil spray. Dust with flour; shake off excess. In a large mixing bowl, sift together flour, sugar, cocoa powder and baking soda. Whisk in applesauce, buttermilk and vegetable oil. In a small saucepan, bring coffee to a boil over medium-high heat. Stir gently into batter. Mixture will be soupy. Pour into pan. Bake 35 to 40 minutes, or until a toothpick inserted in center comes out clean. Serve warm or let cool completely. Recipe makes 20 servings. Nutrition information per serving: Calories: 140 Fat: 2g cholesterol: 0mg Sodium: 202mg Calories from fat: 4-percent Cocoa Spice Cake Recipe6 tablespoons unsweetened cocoa1 cup cake or pastry flour 1 cup whole wheat pastry flour 3/4 cup granulated sugar 3/4 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoon ground cinnamon 1/4 teaspoon grated nutmeg 1/2 cup liquid egg substitute 2-1/2 tablespoons olive oil 1/2 cup strained prune baby food 1/2 cup strained pear baby food 1 tablespoon freshly-squeezed lemon juice Vegetable oil cooking spray Directions: Preheat oven to 350-degrees. Spray a 9-inch round cake pan with vegetable oil cooking spray. In a large bowl, combine the cocoa, flour, sugar, baking soda, baking powder, cinnamon and nutmeg, whisking until completely mixed. Pour the egg substitute into a medium bowl and stir in the oil, strained fruit and lemon juice. Stir the wet mixture into the dry ingredients. Spoon into the prepared baking pan and bake for 30 minutes. Remove from the oven and place on a rack to cool for 15 minutes, then turn out of pan. Sprinkle with powdered sugar. Recipe makes eight servings. Nutrition information per serving: Calories: 169 Fat: 3.5g cholesterol: 0mg Sodium: 90mg Chocolate Filled Cake Roll RecipeFive eggs1/2 cup sugar Three packets of sweetener 1 teaspoon vanilla extract 3/4 cup all-purpose flour 2 tablespoons cornstarch 1 teaspoon baking powder Directions: Heat oven to 400-degrees. Grease and line the bottom of a 10 x 15-inch jelly roll pan with waxed paper. Beat eggs in a large bowl with electric mixer until fluffy. Sprinkle sugar, sweetener and vanilla over eggs; continue beating for two minutes. Repeat with remaining flour mixture. Spread batter evenly in pan. Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched. Arrange a towel on work surface and cover with aluminum foil. Loosen edges of cake; unmold on foil. Roll cake jelly roll style, using towel as a guide. Leave cake rolled until it cools into jelly roll shape. Filling: To make filling, blend milk with pudding mix according to package directions. Refrigerate pudding until it thickens. Unroll cake, spread evenly with pudding, and reroll. Lightly sprinkle sugar-free cocoa over the top to decorate. Cut into 1-inch slices and serve. Recipe makes one cake roll. Nutrition information per 1-inch slice: Calories: 122 Fat: 2g cholesterol: 92mg Sodium: 197mg Chocolate Angel Food Cake Recipe7/8 cup flour3 to 4 tablespoons unsweetened cocoa powder 1 cup sugar OR 1 cup Splenda 1 teaspoon chocolate extract (Tip: Increase to 2 teaspoons if using Splenda) 1 teaspoon baking powder 1-1/2 cup egg whites (about 11 eggs), room temperature 1/2 teaspoon salt 1 teaspoon cream of tartar Directions: Preheat oven to 350 degrees. Chill a large mixing bowl in the freezer for 15 minutes. Sift the flour, cocoa, 1/4 cup sugar or Splenda and the baking powder together. Set aside. Add egg whites to the chilled mixing bowl and beat with an electric mixer until slightly thickened. Add the salt, chocolate extract and cream or tartar. Beat for 2 additional minutes. Slowly add the remaining sugar and continue to beat for 2-3 minutes, or until the egg whites are thick with small peaks that fold over. Fold flour a little at a time into egg white mixture. Use a whisk, not an electric mixer. Be sure to preserve the airy volume of this recipe low calorie dessert. Pour the batter carefully into a dry, clean angel food pan. Bake for 30 minutes or until the top of the cake feels dry. Remove from oven and turn pan upside down over an inverted funnel. Let cake rest upside down for 1 ½ hours. Turn right side up, cut around the inside of the pan and remove the bottom of the pan. Serve your recipe low calorie dessert as is, or with a light whipped topping and fresh berries. Pineapple Carrot Cake Recipe1/2 cup all-purpose flour1/2 cup whole wheat flour 1/2 cup packed brown sugar 1 teaspoon pumpkin pie spice 1 teaspoon baking powder 1/2 teaspoon baking soda 1 can (8 oz.) crushed pineapple in juice, drained reserve 3 tablespoons juice for topping) 1/2 cup frozen Eggbeaters, defrosted 1/4 cup Wesson vegetable oil 1 cup shredded carrots 1/2 cup raisins (optional) Topping: 4 oz. light cream cheese, softened 1/3 cup powdered sugar 1/4 teaspoon pumpkin pie spice Directions: Heat oven to 350 degrees. Spray 9-inch round cake pan with nonstick, vegetable cooking spray. Dust lightly with all-purpose flour. Set aside. Combine all cake ingredients except carrots and raisins in large mixing bowl. Beat at low speed of electric mixer just until combined. Beat at high speed for 2 minutes, scraping bowl frequently. Fold in carrots and raisins. Pour batter into prepared pan. Bake for 20 to 25 minutes, or until wooden pick inserted in center comes out clean. Remove cake from pan. Place on serving plate. In small mixing bowl, combine all topping ingredients and reserved juice. Beat at medium speed of electric mixer until smooth. Spread topping on cooled cake. Sprinkle with additional shredded carrot, if desired. Servings: 8 Nutrition information per serving: Calories: 240 cholesterol: 10mg Protein: 1g Fat: 9g Sodium: 220mg Devil's Delight Cookies Recipe1/4 cup margarine, softened1/2 cup fat-free buttermilk 1 teaspoon pure vanilla extract 2 egg whites whipped 1-1/2 cup unbleached flour 1/2 cup cocoa powder sifted 2/3 cup granulated sugar 1/4 teaspoon salt 2 tsps powdered sugar sifted Directions: Preheat oven to 350-degrees. Prepare baking sheets with cooking spray; set aside. In a mixing bowl, combine margarine, buttermilk, vanilla extract, and egg whites. In another mixing bowl, combine flour, cocoa powder, sugar, baking soda, and salt. Mix wet ingredients with dry ingredients just until moistened. Drop dough by tablespoonfuls, 2-inches apart onto prepared baking sheets. Bake for seven minutes. Sprinkle with powdered sugar. Recipe makes about 2 dozen cookies. Nutrition information per serving: Calories: 58 Fat: 2g cholesterol: 0mg Sodium: 77mg Cool Cream Cookies Recipe2 cups whipping cream Lemon Bars Recipe3/4 cup sifted all purpose flour (3 ounces)1/4 cup yellow cornmeal Pinch of salt 1/8 teaspoon baking soda 2 tablespoons margarine, at room temperature 1 cup sugar, divided One egg yolk 1 tablespoon nonfat yogurt 1/4 teaspoon vanilla Two eggs One egg white 1/2 cup strained fresh lemon juice Grated zest of one large lemon 1/4 cup all purpose flour Powdered sugar for dusting Directions: Position rack in lower third of oven and preheat oven to 350-degrees. Spray a 13 by 9-inch pan lightly with vegetable oil spray. Make the crust: Stir the 3/4-cup of flour, the cornmeal, salt and baking soda together with a whisk to combine. Set aside. In a medium mixing bowl, beat the butter until creamy. Add 1/3-cup of the sugar and beat at high speed for about one minute or until mixture loses its crumbly texture and begins to form a mass. Beat in the egg yolk, yogurt, and vanilla. Add the dry ingredients and beat on low speed just until combined. Scrape the bowl and beater. Knead the mixture briefly with your hands to mix thoroughly. Press the dough evenly into the pan and prick all over with a skewer or fork. If pan is light weight, place on baking sheet. Bake until brown on top, about 20 to 25 minutes. Make the topping: Whisk eggs and the egg white with the remaining sugar until combined. Whisk in the lemon juice and zest. Whisk in the 1/4-cup of flour. When crust is brown, turn oven temperature down to 300-degrees. Pour topping over hot crust and bake 15 to 20 minutes, or until topping barely jiggles in the center when you shake the pan gently back and forth. Cool on a rack. Chill before cutting into squares. Serve cold or at room temperature dusted with powdered sugar. Do not freeze. Recipe makes 16 bars. Nutrition information per serving: Calories: 121 Fat: 2.5g cholesterol: 43.6mg Chocolate Mint Brownies Recipe4 ounces unsweetened chocolate, divided1/2 cup plus 3 tablespoons margarine, softened, divided 1 cup splenda Two eggs, lightly beaten 1/2 cup all-purpose flour 1/2 cup coarsely chopped pecans 1 teaspoon peppermint extract, divided 1/8 teaspoon salt 1 cup confectioners' sugar 1 tablespoon half-and-half or evaporated milk Directions: Preheat the oven to 350-degrees. Combine 2-ounces of the chocolate and 1/2-cup of the butter in a large microwave-safe dish. Microwave on high for 1-1/2 to 2 minutes or until blended, stirring halfway through the cooking process. Cool slightly. Stir in the sugar and eggs. Add the flour, pecan, 1/4-teaspoon of the flavoring and salt and mix well. Spoon into a greased 7 x 11-inch baking pan. Bake for 20 minutes or until a wooden pick inserted in the center comes out clean. Cool in the pan on a wire rack. Mix the confectioner's sugar, half-and-half, 2-tablespoons of the remaining butter and the remaining 3/4-teaspoon flavoring in a large mixing bowl until smooth. Spread over the brownie layer. Chill for 30 minutes or until set. Combine the remaining 2-ounces chocolate and remaining 1-tablespoon butter in a small microwave-safe dish. Microwave on high for 1 to 1-1/2 minutes or until blended, stirring halfway through the cooking process. Drizzle over the top, spreading evenly to cover the surface. Chill until set. Cut into 1-1/2 inch squares. Recipe makes 40 servings. Nutrition information per serving: Calories: 71 Fat: 6g Sodium: 43g Mint Chocolate Brownies Recipe6 ounces chocolate, semisweet1/2 cup hot water 4 egg whites 1 teaspoon vanilla 1/3 teaspoon mint extract 2/3 cup sugar 2/3 cup flour, all-purpose 1 teaspoon baking powder 1 pinch salt Icing sugar Directions: In large heatproof bowl set over hot water, melt chocolate with water, stirring until smooth. Remove from heat; let cool slightly. Whisk in egg whites and vanilla. Stir together sugar, flour, baking powder and salt; stir into chocolate batter just until combined. Pour into lightly greased 8 inch square cake pan. Bake in 350 degree oven for 20 to 25 minutes or until edges pull away from pan. Let cool on rack; dust with icing sugar. S'Amour Brownies Recipe2/3 cup unsweetened cocoa powder1/4 cup olive oil 1/2 cup packed light brown sugar 2 teaspoons vanilla extract 1/2 cup granulated sugar 3/4 cup mini-marshmallows 1/4 cup all-purpose flour Three whole graham crackers broken in small pieces 1/2 teaspoon baking powder Four large egg whites One large egg Directions: Heat oven to 350-degrees. Line an 8-inch square pan with foil, letting ends extend above the pan on two sides. Spray foil in pan with nonstick cooking spray. Mix cocoa, sugars, flour and baking powder in a large bowl. Add egg whites, egg, oil and vanilla and mix until blended. Stir in 1/2-cup each of the marshmallows and broken crackers. Spread batter evenly in prepared pan. Bake ten minutes. Sprinkle remaining marshmallows and graham crackers over top, pressing them gently until partially submerged in batter. Bake 18 to 20 minutes longer until marshmallows on top are golden brown. Cool completely in pan on a wire rack. Lift foil by ends to a cutting board. Peel off foil and cut into squares. Recipe makes 16 servings. Nutrition information per serving: Calories: 124 Fat: 4g cholesterol: <1mg Creamy Fudge Frosting Recipe5 tablespoons Light cream cheese1 tablespoon skim milk 1 teaspoon vanilla 2 tablespoons cocoa 1 teaspoon skim milk 3 cups sifted confectioners' sugar Directions: In a large mixing bowl, cream together cream cheese, 1-tablespoon milk and vanilla. Add cocoa and blend well. Add 1-teaspoon of milk and 1/2-cup sugar, beating constantly. Add remaining sugar, 1/2-cup at a time. Spread on completely cooled cake. Recipe makes enough frosting for one cake. Nutrition information per serving (2 tablespoons): Calories: 96 Fat: 4g cholesterol: 12mg Carbohydrates: 20g Sodium: 36mg Arkansas Cheescake RecipeRecipe Serves: 8 Calories (without Topping or crust): 442 (Whole Pie!) Calories with Keebler Graham Crust: 1402 (per serving 175 cal, 7 gr fat) Banana Cream Pie 2 Recipe* 1 vanilla wafer crumb crust* 1 0.9 ounce package banana cream pudding and pie filling mix * 2 cups skim milk * 1 pound ripe bananas * 1-1/2 cups nondairy light whipped topping, thawed Instructions: Prepare pie crust; chill 2 hours or longer before filling. Prepare pudding with skim milk according to package directions. Refrigerate 5 minutes. Peel bananas and slice thin. Arrange 1 cup of sliced bananas in bottom of pie shell; very carefully spoon or pour filling evenly over bananas. gently spread whipped topping to cover the pudding. Arrange remaining sliced bananas on top. Cover whole pie carefully with plastic wrap. Chill 2 to 3 hours, until set and firm. To serve, cut into 8 equal wedges. Amount Per Serving: Calories 170, Fat 6 g, cholesterol 0 mg, Sodium 235 mg Quantity: Serves 8 Deep-Dish Berry Pie Recipe* 8 cups mixed fresh berries-blueberries, raspberries,blackberries, strawberries (halved, if large), rinsed and drained * 2 tablespoons fresh lemon juice * 1 teaspoon grated lemon zest * 1 tablespoon light rum (optional) * non sugar replacement equal to 1/2 cup sugar * 2 tablespoons unbleached all-purpose flour * 1/4 cup tapioca * 1 sheet frozen puff pastry, thawed according to package directions * 1 large egg, beaten with 1 tablespoon water Instructions: In a large bowl, gently toss berries, lemon juice, lemon zest, rum (if using), sugar replacement, flour, and tapioca. Place in a 1 1/2-quart ovenproof round baking dish. Set aside. Meanwhile, roll out pastry on a lightly floured work surface to 1/8-inch thick. Using a sharp knife, cut out a circle 2 inches larger than the baking dish. Set scraps aside. Brush the circle with the egg-water mixture and place, brushed side down, over the baking dish. Stretch the pastry tight (like a drum), pressing the overhanging dough onto the sides of the baking dish. Cover with plastic wrap and refrigerate for 1 hour. Cover and refrigerate remaining egg-water mixture. Cut the scraps into small decorative shapes with little cookie cutters or a sharp knife. Cover with plastic wrap and refrigerate. Preheat the oven to 450°F. When ready to bake, brush the top with the remaining egg mixture and lightly press decorative shapes on the top. Brush the tops of the shapes with egg mixture. Bake for 15 minutes, then reduce oven temperature to 375°F. Bake for another 25 minutes, until pastry is golden. Remove from oven and cool on a rack. Serve warm or at room temperature. Quantity: Makes 12 servings Nutrition Facts: 91 calories (22% calories from fat) LOW CAL SHAKE RECIPE2 Tablespoons Fat-Free Pudding, any flavor1 Cup Milk, skim 1 Cup Ice Place in a blender and mix until ice is crushed. Serve. SERVINGS 1; CALORIES 111; FAT 0 g; PROTEIN 9 g; CARBS 17 g; FIBER 0g; CHOL 47 mg; IRON 0 mg; SODIUM 172 mg; CALC 322 mg SERVING SIZE= Entire Recipe PEPPERMINT ICE CREAM RECIPE2 1/2 Cups Fat Free Milk, divided2 Large Egg Yolks 2 Teaspoon Vanilla Extract 1 (14 OZ) Can Fat Free Sweetened Condensed Milk 2/3 Cup Peppermint Candies (25), crushed Combine 1 1/4 Cups milk and egg yolks in a heavy saucepan over medium heat. Cook until slightly thick and coats the back of a spoon, about 8 minutes. Stir constantly and do not boil. Cool. Combine the egg mixture and 1 1/4 cup milk and the next 2 ingredients in a large bowl. Cover and chill completely. Stir in the crushed candies. Pour into a freezer can; freeze according to manufacturer's instructions. Spoon into a freezer safe container and freeze until firm. SERVINGS 8; CALORIES 268; FAT 2.9 g; PROTEIN 7.6 g; CARBS 52.2 g; FIBER 0 g; CHOL 62 mg; IRON .3 mg; SODIUM 99 mg; CALC 238 mg SERVING SIZE= 1/2 Cup Orange Spice Coffee Cake2-1/4 cups light Bisquick® 1/2 tsp. baking powder1/2 cup granulated sugar 1/2 tsp. baking soda 2 packets Sweet One® granulated sugar substitute 1/4 tsp. ground ginger 2 Tbs. grated orange peel 1/4 cup skim buttermilk 1/2 cup unsalted reduced-calorie margarine 1/4 cup liquid egg substitute 3/4 tsp. ground cinnamon 2 Tbs. orange juice Makes 12 servings Preheat oven to 350°F. In a large bowl, combine Bisquick®, sugar, Sweet One® and orange peel. With a pastry blender or two knives used scissor fashion, cut in margarine until mixture resembles coarse crumbs. Remove 1/2 cup and set aside. To remaining mixture add cinnamon, baking powder, baking soda and ginger. In another small bowl, whisk together buttermilk, egg substitute and orange juice. Add to crumb mixture in large bowl; mix until just combined. Spray a 9-inch round baking pan with non-stick cooking spray. Spread batter evenly into the pan. Sprinkle reserved crumbs on top of batter. Bake 35-40 minutes or until toothpick inserted in center comes out clean. Cool on rack for 15 minutes. Invert cake onto rack and cool completely. Per serving: 155 calories, 3g protein, 5g fat, 25g carbohydrate, 0mg cholesterol, 315mg sodium. Breakfast Shake Recipe1/2 cup low-fat vanilla yogurt 1/4 cup skim milk2 tablespoons frozen orange juice concentrate 1 tablespoon wheat germ 2 packets Sweet 'N Low® 1/2 teaspoon vanilla extract 3 ice cubes Yield: 1-1/2 cups In a blender at medium speed, blend all the ingredients until smooth and frothy. Pour into a glass (and enjoy). Variation: Add 1/2 cup sliced bananas or strawberries; blend as directed. Serving size: 1-1/2 cups, 220 calories, 10 g protein, 42 g carbohydrate, 1g total fat, <1 g saturated fat, <1 mg cholesterol, 110 mg sodium Chocolate Dunk Cookies RecipeMakes: 3 dozen cookiesPreparation Time: 15 min. Bake Time: 12 min. 1 3/4 cups all-purpose flour 3/4 teaspoon baking soda 1/4 teaspoon salt 1 package (8 squares) BAKER'S* Semi-Sweet Baking Chocolate, divided 3/4 cup (1 1/2 sticks) margarine, softened 1/2 cup firmly-packed brown sugar 1/2 cup SPLENDA® No Calorie Sweetener, Granular 1 egg 1 teaspoon vanilla 1 cup chopped walnuts 1. PREHEAT oven to 375° F. 2. COMBINE flour, baking soda, and salt in a small bowl. Set aside. Coarsely chop 5 of the chocolate squares; set aside. 3. BEAT margarine, brown sugar and SPLENDA® Granular in large bowl with electric mixer on medium speed until light and fluffy. Add egg and vanilla; mix well. Gradually add flour mixture, beating until blended. Stir in chopped chocolate and walnuts. 4. DROP heaping tablespoons of cookie dough, 2 inches apart, onto ungreased baking sheets. 5. BAKE cookies 11 to 12 minutes or until lightly browned. Cool one minute; remove from baking sheets. Cool completely on wire racks. 6. MELT remaining 3 chocolate squares in microwave as directed on package. Dip one half of each cookie into melted chocolate. Place in a single layer on wax paper-covered plates. Let stand until chocolate is set. Nutrition Information per serving Serving Size: 1 cookie Total Calories120 Calories from Fat70 Total Fat8g Saturated Fat2g cholesterol5mg Sodium45mg Total Carbohydrates12g Dietary Fiber<1g Sugars6g Protein2g Early Morning Muffins Recipe12 servings/Serving size: 1 muffinOats, raisins, and high-fiber bran make these muffins nutritious and delicious! 3/4 cup low sugar bran cereal (flakes or nuggets) 1/2 cup applesauce 3/4 cup skim milk 1 Tbsp honey 1 egg 1 Tbsp brown sugar 1 egg white 1 cup quick-cooking oats 1/3 cup whole-wheat flour 1/3 cup white flour 1/2 cup currants or raisins 1 tsp vanilla 1 tsp cinnamon 1 tsp baking powder 1. Preheat the oven to 375 degrees. Combine all ingredients and mix until blended. Do not over beat. Pour the batter into 12 nonstick muffin cups and bake for 20 to 25 minutes. Remove muffins from oven and let cool slightly. Remove muffins from pan and let cool completely. Calories 117 (Calories from fat - 20) Total Fat - 2g (Saturated Fat - 0g) cholesterol - 18mg Sodium - 109mg Carbohydrate - 21g Dietary Fiber - 2g Sugars - 9g Protein - 4g The Best Light Pumpkin PieThis pumpkin pie saves 151 calories and 12 grams of fat per slice from the traditional version and it tastes identical!1 cup ginger snap cookies 1/2 cup egg whites (about 4) 16 oz can pumpkin 1/2 cup sugar 2 tsp pumpkin pie spice (cinnamon, ginger, cloves) 12 oz can evaporated skim milk Preheat the oven to 350 degrees. Grind the cookies in a good processor. Lightly spray a 9" glass pie pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly. Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust and bake until knife inserted in center comes out clean, about 45 minutes. Store in the refrigerator. Allow to cool and slice in 8 wedges. Optional: serve each wedge with fat free whipped cream. Serves 8. Each slice: 165 calories, 1.5g fat, .5g saturated fat, 1.5mg cholesterol, 170mg sodium, 32g carbohydrate, 2g fiber, 6g protein. Oatmeal-Raisin Cookies Recipe3/4 cup firmly packed brown sugar 2/3 cup applesauce1/4 cup granulated sugar 1 large egg 1/3 cup skim milk 1 teaspoon vanilla extract 1 1/2 self rising flour 1/2 teaspoon ground nutmeg 1 1/2 cups quick cooking oats 3/4 cup raisins Cooking spray Preheat oven to 375 degrees. Beat brown and granulated sugar with applesauce. Add egg and beat well. Add milk and vanilla. Add flour and beat well. Stir in the rest of the ingredients. Drop by level tablespoons onto baking sheet coated with cooking spray. Bake at 375 degrees for 9 minutes or until lightly browned. Yield: 3 1/2 dozen cookies. Per cookie: Calories- 76, Protein 1.7gram, Fat 2 gram, Carbohydrates 13 grams, Fiber 0.2 gram, Sodium 57 mg Cherry Cola Cooler RecipeServes: 4 person(s)Preparation Time: 5 mins Cooking Time: 0 mins Use diet jelly and diet cola to reduce each serving to 9 calories. Suggestions: Allow one hour to chill and set. Ingredients: 1 cup boiling water 1 cup cola beverage 1 packet strawberry Jell-O Directions: Dissolve Jelly in boiling water. Add cola beverage. Pour into small glasses or individual dessert dishes. Chill until set, about 1 hour. Garnish with whipped cream and maraschino cherries, if desired. Variations: Garnish with Ricotta Cream instead of whipped cream. Serving suggestions and garnishes not included in recipe analysis. Calories:110cals Kilojoules:455kJ Fat:0.0g Carbohydrates:26.0g Protein:1.5g cholesterol:0.0mg Sodium:118 mg Saturated Fat:0.0g Fiber:0.0g Cherry Jubilee Parfait RecipeServes: 4 person(s)Preparation Time: 20 mins Cooking Time: 15 mins Suggestions: To serve top with ricotta cream and a wafer. Ingredients: 1 Tbsp reduced fat margarine 1 1/2 cup lowfat milk 1/2 cup sugar 1 medium can cherries 1 sachet of diet port wine jelly crystals 1 1/2 cup cooked white rice Directions: Place rice in saucepan with butter, milk and sugar, simmer, stirring occasionally, until creamy, about 15 minutes. Cool. Make 1 port wine and cherry jelly, with liquid from canned cherries plus water to make 1 1/2 cups liquid. When almost set add cherries, chill until firm. Place alternate layers creamy rice and jelly in parfait glasses. Calories:325cals Kilojoules:1,358kJ Fat:4.5g Carbohydrates:63.0g Protein:7.0g cholesterol:5.5mg Sodium:113mg Saturated Fat:1.0g Fiber:2.5g Ricotta Cream RecipeServes: 8 person(s)Preparation Time: 5 mins Cooking Time: 0 mins Yield: 8 x level tablespoons The fat-free replacement for whipped cream. Tablespoon by tablespoon you save 15 calories, 3 g fat and 10.2 mg cholesterol! Ingredients: Regular whipped cream is loaded with calories, fat and sugar. Our healthier makeover recipe replaces heavy whipping cream with ricotta cheese, gelatin and milk, and sugar is replaced with a sugar substitute. To learn more about Recipe Makeovers see CalorieKing's library article "Smart Substitutes: Your Guide to Low-Calorie Cooking Alternatives". Recipe Makeover 1/4 cup part-skim ricotta cheese 1 sugar substitute equal to 2 tsp sugar 1/4 tsp vanilla extract 1 tsp unflavored gelatin 3 Tbsp nonfat milk Traditional Recipe 1/4 cup heavy whipping cream 1 Tbsp sugar 1/8 tsp vanilla extract Directions: RECIPE MAKEOVER: Blend nonfat milk with gelatin and stir over hot water until dissolved. Combine all ingredients and mix well until smooth. Refrigerate. Makeover Calories14cals Kilojoules60 kJ Fat0.0 g Carbohydrates1.0 g Protein1.0 g cholesterol2.8 mg Sodium20 mg Saturated Fat0.4g Fiber0.0 g Calcium28.0 mg Vanilla Custard RecipeServes: 12 person(s)Preparation Time: 10 mins Cooking Time: 5 mins Yield: 12 x level tablespoons A rich, full bodied custard. Suggestions: Make sure you do not over cook or boil custard as it will curdle. Ingredients: 1 cup skim milk 3 egg yolks 2 Tbsp sugar 1 tsp vanilla extract Directions: Scald milk in a small saucepan. In a bowl whisk together eggs and sugar: gradually adding hot milk. Return mixture to pan and cook on medium heat, stirring constantly with a wooden spoon for 3-5 minutes or until slightly thickened. Remove from heat and strain through a fine sieve into a clean bowl. Stir in vanilla. Cool and refrigerate until chilled. Variations: Custard is also delicious served warm. (Per Serving) Calories:25cals Kilojoules:104kJ Fat:1.0g Carbohydrates:3.0g Protein:1.0g cholesterol:53.0mg Sodium:26mg Saturated Fat:0.5g Fiber:0.0g Cappuccino Mousse RecipeServes: 8 person(s)Preparation Time: 10 mins Cooking Time: 0 mins A creamy, coffee flavored mousse. Suggestions: If desired, dust with sifted cocoa before serving. Ingredients: 1/3 cup icing sugar 3 tsp gelatine 2 Tbsp hot water 1 Tbsp instant coffee powder 1 can light evaporated milk 1 can reduced fat cream Directions: In a bowl, combine light evaporated milk, reduced cream and icing sugar. Combine instant coffee, gelatine and water, stir to dissolve, cool, whisk into milk mixture. Refrigerate until just beginning to set. Place in bowl of electric beater, beat until thick and creamy. Spoon evenly into 8 individual serving dishes. Chill until set. (Per Serving) Calories:115cals Kilojoules:480kJ Fat:8.0g Carbohydrates:9.0g Protein:1.0g cholesterol:10.0mg Sodium:55mg Saturated Fat:4.0g Fiber:0.0g No Fat Vanilla Ice Cream RecipeServes: 12 person(s)Preparation Time: 30 mins Cooking Time: 5 mins A fat-free alternative to the normal high fat ice cream. Ingredients: 3 tsp unflavored gelatin 3 cup skim milk 6 Tbsp sugar 3 tsp vanilla extract 3 Tbsp water Directions: Mix gelatin with boiling water and stir until it dissolves. Dissolve sugar in skim milk over a medium heat without letting the mixture boil. Remove from the heat and add the gelatin mixture. Stir in vanilla. Pour into a shallow container and freeze until the mixture has set but not frozen solid. Mix with an electric beater until the mixture is white and fluffy. It should be at least double it's original volume. Freeze until solid. Variations: For a fruity flavor try adding fresh fruit when you beat the mixture. Serving suggestion not included in nutritional analysis. Calories:58cals Kilojoules:243kJ Fat:0.1g Carbohydrates:11.0g Protein:2.0g cholesterol:1.0mg Sodium:37mg Saturated Fat:0.0g Fiber:0.0g Calcium:75.0mg Vanilla Ice Cream RecipeServes: 6 person(s)Preparation Time: 15 mins Cooking Time: 0 mins A lowfat ice cream. Ingredients: 1 egg white 1/2 tsp liquid sugar substitute 1 can reduced fat evaporated milk, chilled 1 1/2 tsp vanilla extract Directions: Place all ingredients into a food processor or mixmaster and process until thick and fluffy. Pour mixture into a freezer proof bowl and freeze until beginning to set around the edge. Remove from freezer and beat until smooth. Return to freezer until firm. Calories:57cals Kilojoules:240kJ Fat:2.0g Carbohydrates:8.0g Protein:2.0g cholesterol:2.0mg Sodium:34mg Fiber:0.0g Chocolate Layer Pie Recipe3/4 cup flour1/3 cup melted reduced cal margarine 1/2 cup light whipped topping 1/2 cup light cream cheese, soft 1/4 cup confectioners sugar 1 package reduced cal pudding (4 serv) 1 cup skim or 1% milk Directions 1. Preheat oven to 350F. Combine flour and margarine in a 9" pie plate, spreading flour mixture evenly over bottom of plate. Bake 15- 20 minutes, until golden. Remove from oven. 2. In a medium bowl, combine 2 Tablespoons of the whipped topping, the cream cheese, and sugar; stir until smooth. Spread on top of the crust. 3. In another medium bowl, whisk together the pudding, milk and 1/2 cup of water until smooth. Spoon on top of the cream cheese mixture. Spread remaining whipped topping on top of pudding mixture. Refrig- erate until ready to serve. VARIATION: Try another flavor of pudding. Per serving: 154calories Servings: 8 servings Chocolate Brownies Recipe6 oz chocolate, semisweet1/2 cup hot water 4 each egg whites 1 tsp vanilla 2/3 cup sugar 2/3 cup flour, all-purpose 1 tsp baking powder 1 pinch salt 1 each icing sugar Directions In large heatproof bowl set over hot water, melt chocolate with water, stirring until smooth. Remove from heat; let cool slightly. Whisk in egg whites and vanilla. Stir together sugar, flour, baking powder and salt; stir into chocolate batter just until combined. Pour into lightly greased 8 in. square cake pan. Bake in 350F oven for 20 to 25 minutes or until edges pull away from pan. Let cool on rack; dust with icing sugar. Per serving: about 110 calories, 2 g protein, 4 g fat, 19 g carbohydrate. Servings: 16 servings Low Cal Graham Crust Recipe8 crushed graham crackers1 (2 1/2 in squares) 3 tbsp melted margarine 2 tbsp sugar Directions Combine ingredients in 9 inch pie tin and mix well with a fork. Press crumbs evenly around the edges and on the bottom of the pie tin. Bake at 350 for 6 minutes. Cool an fill as desired. Cut into 8 even portions. Nutritive value for 1 portion (1/8 of recipe) CAL 78; CHO 8 mg; PRO 1 gm; FAT 5 gm; Na 100 mg Brown Scones Recipe1 cup flour1 cup whole wheat flour 2 tbsp sugar 1 tbsp rolled oats 1 1/2 tsp baking soda 1/4 tsp salt 1 cup buttermilk 2 tbsp buttermilk Directions 1. Preheat oven to 400F. Grease cookie sheet with nonstick spray. 2. Lightly spoon flour into measuring cup; level off. In a large bowl, combine all ingredients except buttermilk; mix well. Make a well in the center of the flours; add 1 cup buttermilk. Stir just until moistened. 3. On a lightly floured surface, gently knead until dough holds its shape. Place on greased cookie sheet; pat out into 7 inch circle. Brush with 2 Tablespoons buttermilk. 4. Bake at 400F for 12-14 minutes or until golden brown. Serve warm Per serving: 140 calories Servings: 8 servings Don't forget to tell your online friends about us here at www.WeightLossHelpFast.com ! Want more information on Permanent and Fast Weight Loss here? Just email with your question. But first, to come back to this website again, just add it to your bookmarks or favorites now! And please consider linking to our site if you are a web master. Always CONSULT YOUR DOCTOR AND DIETICIAN first about lowering your weight fast. See what they say about the fast weight loss ideas you find on this website and others. Our Privacy Policy can be found at www.cholesterolcholestrol.com/privacypolicy.htm Copyright © 2000-2010 Donald Urquhart. All Rights Reserved. All universal rights reserved. Designated trademarks and brands are the property of their respective owners. Use of this Web site constitutes acceptance of our legal disclaimer. 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