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7/20/13 10:34 P

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Lemon Raspberry Cheesecake

A delicious dessert when raspberries are ripe

In a large mixing bowl stir together until the Splenda is fragrant:
2/3 cup granular Splenda
zest of 1 lemon

Soften 8 oz. fat-free cream cheese and add to the Splenda mixture.

Then fold in 1 cup fresh raspberries slightly mashed with a fork.

Add 1 tsp. vanilla extract and 2 tsp. lemon juice
Gently stir in 8 oz. thawed Cool Whip Lite.

Refrigerate for 3 hours.
Garnish with fresh raspberries if you like.

Serves 8

189 calories; 7.8 g. fat; 5.2 g cholesterol; 346 g sodium; 27.2 g carbohydrate; 1.4 g fiber;
5.5 g protein


Jan

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7/2/13 10:02 P

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Strawberry Squares
A nice light dessert for a hot summer day

1 small package chocolate graham crackers (10 double crackers)
1 (10 ounce) pkg. Birds Eye Deluxe Strawberries (halved in syrup)
Partially thawed
2/3 cup sugar
2 tabl. lemon juice
4 tsp. meringue powder (Wilton brand at Michaels)
4 tabl. cold water
1 tub (8 - 10 oz) Cool Whip

In a 9 x 13 deep pan lay 8 double graham crackers on the bottom. Crush 1 - 2 double cracker for topping.

Put strawberries, sugar, water, meringue powder and lemon juice in a very large mixing bowl. Beat at high speed for 10 minutes. (be careful as it may splatter) I put a plastic bowl cover over my bowl, like a shower cap.

Fold in Cool Whip, Spread over graham crackers in 9 x 13 pan.

Sprinkle with remaining crumbs. Freeze 6 - 8 hours.

NOTES: Instead of the meringue powder and water you could use two egg whites.

I could not find Birds Eye frozen strawberries so I just weighed out 10 oz. of frozen strawberries, cut them up a little and let partially thaw. It was sweet enough with the sugar.

I have not tried Splenda with this recipe.

I also used Lite Cool Whip for a bit more stability.

If you don't have a deep 9 x 13 like lasagne pan, have a cracker pie shell ready and you could put the extra filling in that. Or make several pies instead of the squares.






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3/6/13 3:06 P

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A Guilt Free Cheesecake
Jeanne Jones Cook Book Author Cook It Light

"Unlike most low calaorie cheesecakes this one is truly is delicious and rich tasting and it has a smooth, creamy texture. It is also quick and easy to make.

The top tends to crack a bit while baking and cooling, so I usually top it with fresh fruit just before serving. You can use fresh or frozen fruits or one of my favorite berry topping is raspberry glaze. The only ingredients you need to make it are a bag of thawed frozen raspberries, 1/4 cup of sugar and a tabl. of fresh lemon juice. Put them all in a blender and blend until smooth. Pour the pureed mixture through a strainer to remove the seeds. Then pour the strained toping over the chilled cheesecake."

Low Calorie Cheesecake
makes 8 servings

1/2 cup graham cracker crumbs
16 oz. nonfat cream cheese
1/2 cup sugar
1 tabl. unbleached all purpose flour
1/2 cup nonfat sour cream
3 egg whites
1 tsp. vanilla extract
2 cups sliced fruit, optional

Preheat oven 325 degrees. Spray a 9" pie plate with nonstick cooking spray. Add the graham cracker crumbs and shake the plate to coat the entire surface. Set aside.

Combine the cream cheese, sugar and flour in a large bowl. Mix with an electric mixer on medium speed until thoroughly mixed and creamy. Beat in the sour cream, egg whites and vanilla. Pour mixture into the prepared crust and place in the center of the preheated oven.

Bake for 40 min. remove from the oven and cool on a rack. Refrigerate for at least 3 hours before serving.

Cracks will form on the top of the cheesecake during baking and cooling. Cover them before serving by spooning sliced fruit or pouring a topping over the top.

Per serving: 104 cal, negligible fat, 1mg chol. 112 mg sodium, 21gm cabo, 4 gm pro, negigible fiber



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8/1/11 6:30 P

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Do you have an over load of zucchini? This is really good.

Chocolate Zucchini Snack Cake (serves 18)

2 1/2 c. all purpose flour
2 tsp. baking powder
1/2 tsp. baking soda
2 1/4 to 2 1/2 c. shredded unpeeled zucchini
1 c. sugar
1/4 c. unsweetened cocoa
1/4 tsp. salt
1/2 c. canola oil
1/4 c. buttermilk or sour milk
2 tsp. vanilla extract
3 egg whites or 1/2 c. thawed egg substitute
1 tsp. groound cinnamon
Vegetable cooking spray
1 tabl. powdered sugar

Combine first 12 ingred. in a large bowl; stir well. Pour
batter into a 9 x 13 x 2 inch baking pan coated with cooking
spray. Bake in preheated 350 degree oven for 30 min. or
until a wodden pick inserted in center of cake comes out clean.
Cool in pan on a wire rack. Dust with powdered sugar.

Per serv. 132 cal, 3.3g fat, 8mg chol, 2.5g pro, 108 mg sodium



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4/22/11 4:39 P

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RASPBERRY-PEAR CHEESECAKE

2 C. (1 16 OZ. CAN PEARS, PACKED IN FRUIT JUICE, UNDRAINED)
2 8OZ. PKE FAT-FREE CREAM CHEESE
1 (4 SERVING) JELLO SUGAR-FREE, INSTANT VANILLA PUDDING MIX
2/3 C. NONFAT DRY MILK
1/4 C. COOL WHIP LITE
1 (6 OZ) KEEBLER SHORTBREAD PIECRUST
1 (4 SERVING) JELLO SUGAR-FREE COOK AND SERVE PUDDING MIX
1 (4 SERVING) JELLO SUGAR-FREE RASPBERRY GELATIN
1 C. WATER
1 1/2 C. FROZEN UNSWEETENED RASPBERRIES

RESERVE HALF OF PEAR PIECES AND SET ASIDE. POUR REMAINING PEARS AND JUICE IN BLENDER CONTAINER. COVER AND PROCESS ON HIGH 10 SECONDS UNTIL SMOOTH. SET ASIDE. IN A LARGE BOWL, STIR CREAM CHEESE WITH A SPOON UNTIL SOFT. ADD DRY INS. PUDDING MIX, DRY MILK, AND BLENDED PEAR LIQUID. BLEND IN COOL WHIP LITE. MIX WELL USING A WIRE WHISK. SPREAD MIXTURE EVENLY INTO PIECRUST. REFRIGERATE. MEANWHILE, SAUCEPAN, COMBINE DRY COOK AND SERVE PUDDING MIX, DRY GELATIN, AND WATER. cOOK OVER MED HEAT, STIRRING CONSTANTLY, UNTIL MIXTURE THICKENS AND STARTS TO BOIL. REMOVE FROM HEAT. COARSLY CHOP REMAINING PEAR PIECES. GENTLY STIR PEAR PIECES AND FROZEN RASPBERRIES INTO HOT PUDDING MIXTURE. PLACE PAN ON WIRE RACK AND LET SET 5 MIN. EVENLY SPOON FRUIT MIXTURE OVER FILLING. REFRIGERATE AT LEAST 1 HOUR. MAKES 8 SERVINGS.


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3/13/11 7:58 P

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Title: Peanut Butter Dream Pudding
Yield: 4 Servings

1 pk (4 oz) JELL-O sugar-free Instant chocolate pudding
2/3 c Carnation Nonfat Dry Milk
1 1/2 c Water
2 T Peter Pan reduced-fat Peanut butter
1/4 c Cool Whip Free
1 c (1 medium) diced bananas
6 (2 1/2") Keebler Peanut Butter Graham Crackers, made into large crumbs

In a large bowl, combine dry pudding mix, dry milk powder and water. Mix well
using a wire whisk. Blend in peanut butter and Cool Whip Lite. Stir in bananas
and cracker crumbs. Evenly spoon mixture into 4 dessert dishes.
Refrigerate at least 10 minutes.

Lin's notes: GOOD Stuff!!

Each serving equals:

HE: 1/2 skim milk, 1/2 fat; 1/2 protein; 1/2 fruit; 1/2 bread; 1/2 slider
_________
208 calories, 4 gm Fat, 8 gm Protein, 35 gm Carbohydrates, 494 mg Sodium, 1
gm Fiber
__________
DIABETIC: 1 starch, 1/2 skim milk, 1/2 fat, 1/2 fruit

Source: Cooking Healthy with a Man in Mind, JoAnna Lund, p. 235



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3/13/11 6:26 P

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REFERENCES FOR BROWNIE RECIPES

Brownie Pudding Cake Cooking Healthy Across America p.303

Cherry Fudge Brownies Dessert Every Night p.264

Chewy Walnut Brownies Cooking Healthy Across America p.345

Chocolate Peanut Butter Brownies Dessert Every Night p.263

Chocolate Zucchini Brownies Dessert Every Night p.267

Cliff's Double Treat Chocolate Brownies Every Night p.266

Double Chocolate Walnut Brownies Dessert Every Night p.265

Fudgy Peanut Butter Brownies When Every Minute Counts p.153

Individual Brownie Alaska The Strong Bones Healthy Exchanges Cookbook p.250

Walnut Brownies Grandma's Comfort Food Made Healthy p.179


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3/12/11 9:51 P

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MUD PUDDING

Did your kids ever try to taste a real mud pie when they were little? I bet
you still smile at the memory of those disappointed faces. Well, this creamy
treat looks more than a little like the real thing, but it tastes oh so much
better!! JoAnna Lund Serves 6

1 (4-serving) package Jell-O sugar-free Instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
3/4 cup Yoplait plain fat-free yogurt
3/4 cup Cool Whip Free
18 (2 1/2-inch) Nabisco chocolate graham cracker squares, made into crumbs

In a large bowl, combine dry pudding mix. dry milk powder, and water. Mix
well using a wire whisk. Blend in yogurt and Cool Whip Free. Reserve 6
tablespoons chocolate graham cracker crumbs. Stir remaining crumbs into
pudding mixture. Evenly spoon mixture into 6 dessert dishes and top each
with 1 tablespoon cracker crumbs. Refrigerate for at least 15 minutes.

Hint: A self-seal sandwich bag works great for crushing graham crackers.

Each serving equals:
HE: 1 Bread, 1/2 Skim Milk, 1/4 Slider, 12 Optional Calories

117 Calories, 1 gm Fat, 5 gm Protein, 22 gm Carbohydrate, 355 mg Sodium, 148
mg Calcium, 0 gm Fiber

DIABETIC: 1 Starch/Carbohydrate, 1/2 Skim Milk

Recipe found in Cooking Healthy with Kids In Mind by JoAnna M. Lund



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3/7/11 11:39 A

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CHOCOLATE BURIED TREASURE TREATS

1/2 cup (4-ounces) Philadelphia fat-free cream cheese
1/2 cup Cool Whip Free
2 tablespoons granular Splenda
1 teaspoon vanilla extract
1 cup (1 medium) sliced bananas
2 tablespoons ( ounce) chopped pecans
2 tablespoons mini chocolate chips
1 (4-serving) pkg JELL-O sugar-free instant chocolate pudding
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/4 cups water

In a large bowl, stir cream cheese with a sturdy spoon until fluffy. Add Cool Whip Free, Splenda, and vanilla extract. Evenly spoon mixture into 4 dessert dishes. Layer sliced bananas over cream cheese mixture. Sprinkle pecans and chocolate chips over top. In a medium bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Spoon mixture evenly into dessert dishes. Refrigerate for 30 minutes.

Serves 4 - Each serving equals:

HE: 1/2 SM, 1/2 Pr, 1/2 Fr, 1/2 Fa, 3/4 Sl, 6 OC
175 Calories, 3g Fa, 9g Pr, 28g Ca, 434mg So, 239mg Cl, 2g Fi
DIABETIC: 1 St/Ca, 1/2 SM, 1/2 Mt, 1/2 Fr, 1/2 Fa


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CHOCOLATE BURIED TREASURE TREATS

1/2 cup (4-ounces) Philadelphia fat-free cream cheese
1/2 cup Cool Whip Free
2 tablespoons granular Splenda
1 teaspoon vanilla extract
1 cup (1 medium) sliced bananas
2 tablespoons ( ounce) chopped pecans
2 tablespoons mini chocolate chips
1 (4-serving) pkg JELL-O sugar-free instant chocolate pudding
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/4 cups water

In a large bowl, stir cream cheese with a sturdy spoon until fluffy. Add Cool Whip Free, Splenda, and vanilla extract. Evenly spoon mixture into 4 dessert dishes. Layer sliced bananas over cream cheese mixture. Sprinkle pecans and chocolate chips over top. In a medium bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Spoon mixture evenly into dessert dishes. Refrigerate for 30 minutes.

Serves 4 - Each serving equals:

HE: 1/2 SM, 1/2 Pr, 1/2 Fr, 1/2 Fa, 3/4 Sl, 6 OC
175 Calories, 3g Fa, 9g Pr, 28g Ca, 434mg So, 239mg Cl, 2g Fi
DIABETIC: 1 St/Ca, 1/2 SM, 1/2 Mt, 1/2 Fr, 1/2 Fa


Ann in San Diego


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3/7/11 11:23 A

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Have these ready the next time someone cries, whats to eat?

EASY FRUIT BARS

3/4 cup quick oats
1 cup Bisquick reduced fat baking mix
1/2 cup granular Splenda
1/4 cup reduced-calorie margarine
1/4 cup fat-free milk
1/4 cup chopped walnuts
1/4 cup mini chocolate chips
1/2 cup spreadable fruit spread (any flavor)

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large bowl, combine oats, baking mix and Splenda. Add margarine. Using a pastry blender or two forks, mix gently until mixture is crumbly. Reserve 1/2 cup crumb mixture. Stir milk into remaining mixture. Fold in walnuts and chocolate chips. Using a plastic zip-lock bag, pat mixture into prepared baking dish. Carefully spread fruit spread over crust. Evenly sprinkle reserved crumb mixture over fruit spread. Lightly spray top with butter-flavored cooking spray. Bake for 25 to 30 minutes or until golden brown. Place baking dish on a wire rack and let set for 10 minutes. Cut into 16 bars.

Serves 8 (2 each) - Each serving equals:

HE: 1 Br, 1 Fr, 1 Fa, 1/4 Sl, 9 OC
178 Calories, 6g Fa, 3g Pr, 28g Ca, 47mg So, 6mg Cl, 1g Fi
DIABETIC: 1 St, 1 Fr, 1 Fa


Ann in San Diego


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3/7/11 11:18 A

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The rice becomes the delightful surprise crust in this cream dessert.

LAYERED CHERRY RICE DESSERT

1 (4-serving) pkg JELL-O sugar-free cherry gelatin
1 (4-serving) pkg JELL-O sugar-free vanilla cook-and-serve
pudding mix
1 (16-ounce) can tart red cherries, packed in water, drained
and 1/2 cup liquid reserved
1 3/4 cups water*
1 (8-ounce) pkg Philadelphia fat-free cream cheese
3 cups cold cooked rice
1/4 cup (1 ounce) chopped pecans
1 (4-serving) pkg JELL-O sugar-free instant chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 teaspoon coconut extract
3/4 cup Dannon plain fat-free yogurt
1 1/2 cups Cool Whip Free*
1/4 cup flaked coconut

Spray a 9-by-13-inch cake pan with butter-flavored cooking spray. In a medium saucepan, combine dry gelatin, dry cook-and-serve pudding, reserved cherry liquid, and 3/4 cup water. Stir in cherries. Cook over medium heat until mixture thickens and starts to boil, stirring often, being careful not to crush the cherries. Place saucepan on a wire rack to cool. Meanwhile, in a large bowl, stir 1/3 cup cream cheese with a sturdy spoon until soft. Stir in rice and pecans. Spread mixture into prepared cake pan to form a crust. Refrigerate for 15 minutes. Spoon cooled cherry mixture evenly over chilled rice crust. Refrigerate while preparing next layer. In a large bowl, stir remaining 2/3 cup cream cheese with a sturdy spoon until soft. Add dry instant pudding, dry milk powder, and remaining 1 cup water. Mix well to combine, using a wire whisk. Blend in coconut extract, yogurt, and 1/4 cup Cool Whip Free. Spread pudding mixture evenly over cherry layer. Evenly spread remaining 1 1/4 cups Cool Whip Free over pudding layer. Sprinkle coconut evenly over top. Refrigerate for at least 1 hour. Cut into 12 servings.

Serves 12 - Each serving equals:

HE: 1/2 Br, 1/3 Pr, 1/3 Fr, 1/3 Fa, 1/4 SM, 1/4 Sl, 18 OC
146 Calories, 2g Fa, 7g Pr, 25g Ca, 287mg So, 146mg Cl, 1g Fi
DIABETIC: 1 1/2 St/Ca, 1/2 Fa

HINT: 2 cups uncooked instant rice usually cooks to about 3 cups.


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3/7/11 11:07 A

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Margaret Gruman, St. Louis, MO, sent me a banana fudge cake recipe to "play with". If you like banana cake and if you like chocolate cake, then I think you will like Margaret's Cake!

MARGARET'S BANANA FUDGE CAKE

1 1/3 cups Carnation Nonfat Dry Milk Powder
1 1/2 cups water*
1 teaspoon distilled white vinegar
1 1/2 cups all-purpose flour
1/4 cup unsweetened cocoa
1/2 cup granular Splenda
1 teaspoon baking soda
1/4 cup (1 ounce) chopped pecans*
2/3 cup (2 medium) mashed ripe banana
1 teaspoon vanilla extract
3/4 cup Kraft fat-free mayonnaise
1 (4-serving) pkg JELL-O sugar-free instant banana pudding mix
1/2 cup Cool Whip Free

Preheat oven to 350 degrees. Spray a 9-by-9-inch cake pan with butter-flavored cooking spray. In a small bowl, combine 2/3 cup dry milk powder, cup water, and vinegar. Set aside. In a large bowl, combine flour, cocoa, Splenda, baking soda, and 2 tablespoons chopped pecans. In a medium bowl, combine mashed bananas, vanilla extract, and mayonnaise. Stir in milk mixture. Add banana mixture to flour mixture. Mix well to combine. Pour mixture into prepared cake pan. Bake for 18 to 22 minutes or until a toothpick inserted near center comes out clean. Place cake pan on a wire rack and allow to cool. In a medium bowl, combine dry pudding mix, remaining 2/3 cup dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Free. Spread mixture evenly over cooled cake. Sprinkle remaining 2 tablespoons pecans over top. Cut into 12 servings. Refrigerate leftovers.

Serves 12 - Each serving equals:

HE: 2/3 Br, 1/3 SM, 1/3 Fr, 1/3 Fa, 1/4 Sl, 9 OC
138 Calories, 2g Fa, 5g Pr, 25g Ca, 382mg So, 109mg Cl, 2g Fi
DIABETIC: 1 1/2 St/Ca


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3/7/11 10:45 A

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Jack O' Lantern Cheesecake
JoAnna M. Lund

Serves 8

1 (8-ounce) package Philidelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar free instant butterscotch pudding
mix
2 cups (one 15-ounce can) pumpkin
1/4 cup Land O Lakes no-fat sour cream
1/2 cup + 2 tablespoons Bisquick Reduced Fat Baking Mix
2 eggs or equivalent in egg substitute
1 teaspoon vanilla extract
1 teaspoon Pumpkin Pie Spice
1 cup Cool Whip Lite
1 tablespoons (1/2 ounce) chopped pecans

Preheat oven to 350 degress. Spray a 9-inch pie plate with butter-
flavored cooking spray. In a large bowl, stir cream cheese with a
spoon until soft. Stir in dry pudding mix, pumpkin, and sour cream.
Add baking mix, eggs, vanilla extract, and Pumpkin Pie Spice. Mix
well to combine, using a wire whisk. Spread batter into prepared pie
plate. Bake for 40 to 50 minutes or just until firm in center. Place
pie plate on a wire rack and allow to cool for at least 45 minutes.
Spread Cool Whip Lite evenly over cooled cheesecake. Evenly sprinkle
pecans over top. Refrigerate for at least 2 hours. Cut into 8
servings.

Serves 8
Each serving equals:
HE: 3/4 Bread, 3/4 Protien (1/4 limited), 1/2 Vegetable, 1/4 Fat, 1/4
Slider, 19 Optional Calories

131 Calories, 3 gms Fat, 7 gms Protien, 19 gms Carbohydrates, 278 mg
Sodium, 125 mg Calcium, 2 gm Fiber

DIABETIC: 1 Starch, 1 Protien, 1/2 Fat

"Healthy Exchanges Food Newsletter November 1999, pg. 1."


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3/7/11 10:43 A

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North Pole Eggnog Cheesecake

JoAnna M. Lund
Serves 8

2 (8-ounce) packages Philidelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
3/4 cup Cool Whip Lite*
1 teaspoon rum extract
1/2 teaspoon ground nutmeg*
1 (6-ounce) Keebler shortbread piecrust
4 maraschino cherries, halved

In a large bowl, stir cream cheese with a spoon until soft. Add dry
pudding mix, dry milk powder, and water. Mix well using a wire whisk.
Blend in 1/4 cup Cool Whip Lite, rum extract, and 1/4 teaspoon
nutmeg. Spread mixture into piecrust. Lightly sprinkle remaining 1/4
teaspoon nutmeg over top. Evenly drop remaining Cool Whip Lite by
tablespoonful over top of pie to form 8 mounds. Garnish each with a
maraschino cherry half. Refrigerate for at least 1 hour. Cut into 8
servings.

Each serving equals:
HE: 1 Protein, 1/2 Bread, 1/4 Skim Milk, 3/4 Slider, 19 Optional
Calories

193 Calories, 5gm Fat, 11gm Protein, 26gm Carbohydrate,
631ng Sodium, 69mg Calcium, 0gm Fiber

DIABETIC: 1 1/2 Starch, 1 Meat, 1 Fat

"Home For The Holidays, page 45"


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This is not entirely chocolate, but it was a BIG hit with my son and husband! They licked their bowls clean!

SMORE PUDDING
Wonders of Nonfat Dry Milk Powder/Joanna Lund

Serves: 4

1 (4 serving) pkg. sugar free instant butterscotch pudding mix
2/3 c. nonfat dry milk powder
1 c. water
c. reduced-calorie whipped topping
c. (1/2 oz.) mini marshmallows
2 T. (1/2 oz.) mini chocolate chips
6 (2 ) graham crackers, broken into pieces

*in a large bowl, combine dry pudding mix and dry milk powder. Add water. Mix well with a wire whisk, Blend in whipped topping.
Add marshmallows, chocolate chips, and graham cracker pieces. Mix gently to combine.
Evenly spoon into 4 dessert dishes.
Refrigerate at least 15 minutes.

Nutrition Info:
146 calories, 2 g. fat, 5 g. protein, 27 g. carb, 457 mg. sodium, 1 g. fiber


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3/6/11 6:57 P

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Chocolate-Peanut Butter Bread Pudding
JoAnna M. Lund

Instead of succumbing to high-calorie peanut butter cups, try this scrumptious way of getting your chocolate-peanut butter fix! I bet you'll be surprised and delighted by how rich this recipe tastes.
Serves 6

1 (4-serving) package JELL-O sugar-free chocolate cook-and-serve pudding mix
3 cups fat-free milk
1/4 cup Peter Pan reduced-fat peanut butter
1/4 cup Splenda Granular
1 teaspoon vanilla extract
12 slices reduced-calorie white bread, torn into pieces
3 tablespoons mini chocolate chips

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a large saucepan, combine dry pudding mix and milk. Cook over medium heat until mixture starts to thicken and begins to boil, stirring often. Remove from heat. Stir in peanut butter, Splenda, and vanilla extract. Add bread pieces. Mix gently to combine. Spread mixture evenly into prepared baking dish. Evenly sprinkle chocolate chips over top. Bake for 30 minutes. Place baking dish on a wire rack and let set for 5 mintues. Divide into 6 servings.

Each serving equals:
HE: 1 Bread, 2/3 Protein, 2/3 Fat, 1/2 Fat-Free Milk, 1/4 Slider, 16 Optional Calories

246 Calories, 6gm Fat, 12gm Protein, 36gm Carbohydrate,
452mg Sodium, 183mg Calcium, 1gm Fiber

DIABETIC: 1 Starch, 1 Fat, 1/2 Meat, 1/2 Fat-Free Milk

"The Open Road Cookbook, page 216."


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Turtle Tarts
JoAnna M. Lund

My sisters, Mary Benischek & Regina Reyes both relished these easy treats when they helped me a few months ago.
Serves 6

6 single serve Keebler graham cracker crust
1 (4 serving) pkg sugar-free instant chocolate pudding mix
2/3 cup nonfat dry milk powder
1 1/4 cup water
3/4 cup Cool Whip Lite
3/4 oz chopped pecans (3 tablespoons)
1/4 oz mini chocolate chips (1 tablespoon)
1 tablespoon caramel sauce

In a medium bowl combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite. Stir in 2 tablespoons pecans. Evenly spoon mixture into crust. Top each with 1 tablespoon Cool Whip Lite. In a small bowl combine mini chocolate chips and remaining 1 tablespoon pecans. Sprinkle about 1 teaspoon mixture over each tart. Drizzle 1/2 teaspoon caramel sauce over top of each. Refrigerate until ready to serve.

Each serving equals:
HE: 1/2 Bread, 1/2 Fat, 1/3 Skim Milk, 1 Slider, 19 Optional Calories

213 Calories, 9gm Fat, 5gm Protein,
28gm Carbohydrate, 397mg Sodium

DIABETIC: 2 Starch, 1 Fat

"Healthy Exchanges Food Newsletter December 1994, pg. 8."


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Nutcracker Snacks
JoAnna M. Lund

The list of ingredients says it all-chocolate and nuts and marshmallows, piled onto a chocolaty cracker! And you get a real-life healthy serving-three of them!
Serves 4 (3 each)

2 tablespoons (1/2 ounce) mini chocolate chips
1/4 cup (1/2 ounce) miniature marshmallows
2 teaspoons reduced calories margarine
2 tablespoons (1/2 ounce) chopped pecans
12 (2 1/2-inch) chocolate graham cracker squares

In a small microwavable bowl, combine chocolate chips, marshmallows, and margarine. Cover and microwave on HIGH (100% power) for 15 seconds. Stir in pecans. Spread about 1 full teaspoon of the mixture over each cracker. Serve at once or refrigerate until ready to serve.

Each serving equals:
HE: 1 Bread, 3/4 Fat, 1/4 Slider, 5 Optional Calories

105 Calories, 5gm Fat, 1gm Protien, 14gm Carbohydrate,
78mg Sodium, 3mg Calcium, 0gm Fiber

DIABETIC: 1 Starch, 1 Fat

"Cooking Healthy With the Kids in Mind, pg. 258."


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Rhubarb Sauce

Prepare rhubarb sauce this way and you won't even miss the sugar.

Serves 4 (3/4 cup)

4 cups finely chopped rhubarb
1/2 cup water
1 (4-serving) package JELL-O sugar-free strawberry gelatin

In a large saucepan, combine rhubarb and water. Cover and cook over medium heat for 6 to 8 minutes or until rhubarb becomes soft. Add dry gelatin. Mix well to combine. Remove from heat. Pour into a bowl and refrigerate for at least 30 minutes. Gently stir again just before serving.

HINT: 1. It's great lukewarm over sugar- and fat-free vanilla or strawberry ice cream. 2. If you like a thinner sauce, use 3/4 cup water.

Each serving equals:
HE: 2 Vegetable, 8 Optional Calories
**********
34 Calories, 0 gm Fat, 2 gm Protein, 6 gm Carbohydrate, 59 mg Sodium, 105 mg Calcium, 1 gm Fiber
**********
DIABETIC: 1/2 Fruit

Best of Healthy Exchanges Food Newsletter Cookbook
Joanna M Lund
PG 157/169


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Cafe-au-Lait Chocolate Chip Bars
JoAnna M. Lund

Inspired by the region that helped make really good coffee a national obsession, here's maybe the most delicious bar cookie recipe I've created in a long time! You can vary the flavor of these depending on the coffee blend you prefer. Even 1 I was surprised by how luscious these tasted!
Serves 8 (2 each)

1/4 cup reduced-calorie margarine
1/4 cup Land O Lakes no-fat sour cream
1 egg or equivalent in egg substitute
1/2 cup cold coffee
1/2 cup pourable Splenda
1 cup + 2 tablespoons all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 cup (1 ounce) mini chocolate chips
1/2 cup (1 ounce) chopped walnuts

Preheat oven to 350 degrees. Spray a 9-by-9-inch cake pan with butter-flavored cooking spray. In a large bowl, combine margarine, sour cream, and egg. Stir in coffee and Splenda. Add flour, baking powder, baking soda, and cinnamon. Mix gently just to combine. Fold in chocolate chips and walnuts. Spread batter into prepared cake pan. Bake for 20 to 22 minutes. Place cake pan on a wire rack and allow to cool completely. Cut into 16 bars.

Each serving equals:
HE: 1 Fat, 3/4 Bread, 1/4 Protein, 1/4 Slider, 12 Optional Calories
****************************************
*********************
142 Calories, 6gm Fat, 4gm Protein, 18gm Carbohydrate,
229mg Sodium, 60mg Calcium, 1gm Fiber
****************************************
*********************
DIABETIC: 1 Fat, 1 Starch

"Cooking Healthy Across America, pg. 263"


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Acapulco Gold Pudding

A quick way to impress your family.

Serves 4

1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1/3 cup Carnation Nonfat Dry Milk Powder
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
3/4 cup Dannon plain fat-free yogurt
1/4 cup (1 ounce) sliced almonds
1 teaspoon coconut extract*
1 tablespoon + 1 teaspoon flaked coconut
Sugar substitute to equal 2 teaspoons sugar
Dash ground cinnamon
6 tablespoons Cool Whip Free

In a large bowl, combine dry pudding mix and dry milk powder. Add undrained pineapple and yogurt. Mix well using a wire whisk. Stir in almonds, 1/2 teaspoon coconut extract, and sugar substitute. Evenly spoon mixture into 4 dessert dishes. Lightly sprinkle cinnamon over top of each. In a small bowl, combine Cool Whip Free and remaining 1/2 teaspoon coconut extract. Evenly garnish each with 1 full tablespoon topping mixture and 1 teaspoon coconut. Refrigerate for at least 30 minutes.

Each serving equals:
HE: 1/2 Skim Milk, 1/2 Fruit, 1/2 Fat, 1/4 Protein, 1/2 Slider, 1 Optional Calorie
**********
168 Calories, 4 gm Fat, 6 gm Protein, 27 gm Carbohydrate, 402 mg Sodium, 182 gm Calcium, 1 gm Fiber
**********
DIABETIC: 1 Fruit, 1 Fat, 1/2 Skim Milk

Best of Healthy Exchanges Food Newsletter Cookbook
Joanna M Lund

Pg 133/145


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Joyful Almond Cheesecake
JoAnna M. Lund

I've often been inspired by favorite candy bar flavors when creating exciting new desserts, so of course I wanted to invent a version of this much-loved favorite!
Serves 8

2 (8-ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package Jell-O sugar-free instant chocolate fudge pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
teaspoon almond extract
1 teaspoons coconut extract *
1 cup Cool Whip Free *
1 (6-ounce) Keebler chocolate piecrust
2 tablespoons flaked coconut
1 tablespoon chopped almonds
1 tablespoon mini chocolate chips

In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in almond extract, teaspoon coconut extract, and cup Cool Whip Free. Spread mixture into piecrust. Refrigerate while preparing topping. In a small bowl, combine remaining cup Cool Whip Free and remaining 1 teaspoon coconut extract. Spread mixture evenly over chocolate filling. Evenly sprinkle coconut, almonds, and chocolate chips over top. Refrigerate for at least 1 hour. Cut into 8 servings.

Each Serving Equals:
HE: 1 Bread, 1 Protien, Fat, Fat Free Milk, Slider, 5 Optional Calories
****************************************
*********************
214 Calories, 6gm Fat, 12 gm Protein, 28gm Carbohydrates,
644mg Sodium, 73mg Calcium, 1gm Fiber
****************************************
*********************
DIABETIC: 1 Starch, 1 Meat, 1 Fat

"The Healthy Exchanges Diabetic Desserts Cookbook, pg. 97."


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Easy Tiramisu
JoAnna M. Lund

The original of this romantic and pretty Italian-inspired dessert is made with sugary ladyfingers, but I think sponge cake is even tastier and soaks up all teh creamy filling even better!
Serves 6

1 (4-sering) package sponge shortcakes
3/4 cup plain fat-free yogurt
1/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup + 1 tablespoon Splenda Granular*
1 (8-ounce) package Philadephia fat-free cream cheese
3/4 cup Cool Whip Free
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
1 1/2 cups cold water
2/3 cup hot water
1 tablespoon instant coffee crystals
1 teaspoon brandy extract
1/2 teaspoon unsweetened cocoa

Cut sponge cakes in half. Evenly arrange bottom halves in an 8-by-8-inch baking dish. Set aside. In a medium bowl, combine yogurt and dry milk powder. Gently stir in 1/4 cup Splenda and Cool Whip Free. Set aside. In a large bowl, stir cream cheese with a spoon until soft. Fold in 1/4 cup Splenda and 1 cup yogurt mixture. In a medium bowl, combine dry pudding mix and cold water. Mix well using a wire whisk. Add pudding mixture to cream cheese mixture. Mix gently to combine. In a small bowl, combine hot water, coffee crystals, remaining 1 tablespoon Splenda, and brandy extract. Drizzle half of coffee mixture over sponge cake halves. Spread half of cream cheese mixture over top. Repeat layers, spread remaining yogurt mixture over top. Evenly sprinkle top with cocoa. Cover and refrigerate at least 2 hours. Cut into 6 servings.

HINT: Substitute 1 (4-serving) package sugar-free raspberry gelatin for coffee crystals for a whole new taste.

Each serving equals:
DIABETIC: 1 1/2 Starch, 1/2 Meat
****************************************
*********************
157 Calories, 1 gm Fat, 10gm Protein, 27gm Cabohydrate,
580mg Sodium, 117mg Calcium, 1gm Fiber
****************************************
*********************
HE: 2/3 Protein, 2/3 Bread, 1/3 Fat Free Milk, 1/4 Slider, 12 Optional Calories

"The Healthy Exchanges Diabetic Desserts Cookbook, page 218."


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Faux Tiramisu Cheesecake
JoAnna M. Lund

Over the years, I've tasted hundreds of desserts with my eyes and my imagination. Knowing the ingredients is usually enough for me to create my own version of something wonderful. This recipe was inspired by an exquisite Italian confection that is the chosen dessert of true romantics. Isn't love grand?
Serves 8

2 (8-ounce) packages Philadelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup cold coffee
1 teaspoon brandy extract
3/4 cup Cool Whip Lite *
1 (6-ounce) Keebler chocolate piecrust
2 tablespoons mini chocolate chips

In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder and coffee. Mix well using a wire whisk. Blend in brandy extract, and 1/4 cup Cool Whip Lite. Spread mixture into piecrust. Evenly drop remaining Cool Whip Lite by tablespoon to form 8 mounds. Sprinkle chocolate chips over top. Refrigerate for at least 1 hour. Cut into 8 servings.

Each Serving Equals:
HE: 1 Bread, 1 Protein, 1/2 Fat, 1/4 Fat Free Milk, 1/4 Slider, 17 Optional Calories
****************************************
******************
207 Calories, 7gm Fat, 11gm Protien, 25gm Carbohydrate,
636 mg Sodium, 71mg Calcium, 1gm Fiber
****************************************
******************
Diabetic: 1 1/2 Starch, 1 Meat, 1 Fat

"Diabetic Desserts pg. 101."


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Chocolate-Pecan Clusters

I had so many requests for a Christmas candy, it would make Santa's head spin. I think you will be please with this. But, remember it's important you practice portion control, or I won't give you another candy recipe, ever! (No, you don't need to prepare and sample these four time before company comes, just to "be sure" you have them prepared just right.)

Serves 4 (2 each)

1/4 cup (1/2 ounce) miniature marshmallows
1 tablespoon (1/4 ounce) mini chocolate chips
1 teaspoon reduced-calorie margarine
1/4 teaspoon vanilla extract
3 tablespoons + 1 1/2 teaspoons (7/8 ounce) chopped pecans

Place marshmallows, chocolate chips and margarine in a 2-cup glass measure. Cover and microwave on HIGH 30 seconds. Stir in vanilla extract. Add pecans. Mix gently to coat completely. Drop by small teaspoons onto waxed paper to from 8 clusters. Refrigerate for at least 30 minutes or until firm.

HINT: Don't double recipe. It works best in the amounts given.

Each serving equals:
HE: 1 Fat, 1/4 slider, 11 Optional Calories
**********
52 Calories, 4 gm Fat, 0 gm Protein, 4 gm Carbohydrate, 6 mg Sodium, 2 mg Calcium, 0 gm Fiber
**********
DIABETIC: 1 Fat, 1/2 Starch

Best of Healthy Exchanges Food Newsletter Cookbook
Joanna M Lund

Pg 169/181


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Caramel Apple Delite

A five star winner if ever there was one.

Serves 6

1 (4-serving) package JELL-O sugar-free instant butterscotch pudding mix
1 cup + 2 tablespoons Dannon plain fat-free yogurt
1 cup (8-ounce can) crushed pineapple, packed in fruit juice, undrained
3/4 cup Cool Whip Free
1 cup (2 small) cored, unpeeled and chopped Red Delicious apples
1/2 cup (2 ounces) chopped dry roasted peanuts
1/2 cup (1 ounce) miniature marshmallows

In a large bowl, combine dry pudding mix, yogurt and undrained pineapple. Mix well using a wire whisk. Stir in Cool Whip Free. Add apples, peanuts and marshmallows. Mix well to combine. Evenly spoon into 6 dessert dishes. Refrigerate for at least 30 minutes.

Each serving equals:
HE: 2/3 Fruit, 2/3 Fat, 1/3 Protein, 1/4 Skim Milk, 1/2 Slider, 9 Optional Calories
**********
156 Calories, 4 gm Fat, 5 gm Protein, 25 gm Carbohydrate, 266 mg Sodium, 97 mg Calcium, 1 gm Fiber
**********
DIABETIC: 1 Fruit, 1 Fat, 1 Starch

Best of Healthy Exchanges Food Newletter Cookbook
Joanna M Lund

pg 130 / 142


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White Chocolate Rice Pudding
JoAnna M. Lund

I'll be celebrating my 52nd birthday on September 4th. I was born JoAnna Margaret McAndrews and named for all my grandparents. Joseph and Anna Carrington & Margaret and William McAndrews. Contrary to public opinion, my most favorite dessert isn't pie...it's rice or bread pudding. This scrumptious rice pudding is so incredible I may want to celebrate my birthday every day. Why not join me?
Serves 4

1 (4-serving) package JELL-O Sugar Free Instant White Chocolate Pudding Mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/2 cups water
1/2 cup Cool Whip Lite
1 1/2 cups cold cooked rice
2 tablespoons (1/2 ounce) mini chocolate chips
2 tablespoons (1/2 ounce) chopped pecans

In a large bowl, combine dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in Cool Whip Lite. Add rice, chocolate chips, and pecans. Mix gently to combine. Evenly spoon mixture into 4 dessert dishes. Refrigerate at least 15 minutes.

HINT: 1 cup uncooked rice usually cookes to about 1 1/2 cups.

Each serving equals:
HE: 3/4 Bread, 1/2 Skim Milk, 1/2 Fat, 3/4 Slider, 9 Optional Calories
****************************************
******************
176 Calories, 4gm Fat, 5gm Protein,
30gm Carbohydrate, 394mg Sodium, 1gm Fiber
****************************************
******************
DIABETIC: 1 1/2 Starch, 1/2 Skim Milk, 1/2 Fat

Arthritis Healthy Exchanges Cookbook pg. 218 or Healthy Exchanges Food Newsletter, September 1996, pg. 8.


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Cherry Kolaches

Serves 12

12 frozen yeast dinner rolls (80 calories per roll or less)
1 (4 serving) pkg sugar free cook and serve vanilla pudding mix
1 1/2 cups cherries, no sugar added (frozen, fresh or canned)
3/4 cup water
1/4 teaspoon almond extract
2-3 drops red food coloring

Spray a large cookie sheet with butter flavored cooking spray. Evenly space frozen rolls on sheet. Cover with cloth and let thaw and rise. Make an indentation in center of each roll. In a medium saucepan combine water, pudding mix, food coloring and cherries. Cover over medium heat until thick and sauce comes to a boil. Remove from heat. Stir in almond extract. Place 1 large Tablespoon of sauce in center of each roil. cover again and let rolls rest for 10 - 15 minutes. Quickly spray top of each roil with butter flavored cooking spray. Bake 10 -15 minutes at 400 degrees or until golden brown. Remove from oven and quickly spray again with butter flavored cooking spray. Place sheet on to of wire rack and let cool.

Each serving equals: 1 Bread, 1/4 Fruit, 7 optional calories.

Healthy Exchanges Newsletter, Vol 1, Issue 3 March 1992
Joanna M Lund


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Georgia Peach Cobbler
JoAnna M. Lund

When I first visited the southen state famed for it's succulent peaches, I knew I'd have to create a dessert that did justice to that sweet and beautiful fruit. Since fresh peaches have a short season out here in Iowa, I've chosen the canned variety to star in this cozy delight. Of course, if you've got em' fresh, go for it!
Serves 6

1 (4-serving) package JELL-O sugar-free vanilla cook-and-serve pudding mix
1 (4-serving) package JELL-O sugar-free lemon gelatin
water
2 cups (one 16-ounce can) slices peaches, packed in fruit juice, drained and liquid reserved*
2 tablespoons (1/2 ounce) chopped pecans
1 (7.5-ounce) can Pillsbury buttermilk biscuits
1 tablespoon Splenda
1/2 teaspoon ground nutmeg

Preheat over to 415 degrees. Spray an 8-by-8-inch baking dish with butter-flavored cooking spray. In a medium saucepan, combine dry pudding mix and dry gelatin. Add enough water to reserved fruit juice to make 1 1/3 cups liquid. Add liquid to dry pudding mixture. Mix gently to combine. Stir in peaches. Cook over medium heat, stirring contantly, until mixture thickens and starts to boil. Remove from heat. Pour hot peach mixture into prepared baking dish. Sprinkle pecans evenly over hot peach mixture. Seperate biscuits and cut each into 4 pieces. Evenly drop biscuit pieces over top. Lightly spray biscuit pieces with butter-flavored cooking spray. In a small bowl, combine Splenda and nutmeg. Sprinkle mixture evenly over top of biscuit pieces. Bake 12 to 15 minutes or until biscuits are golden brown. Place baking dish on a wire rack and allow to cool. Divide into 6 servings. Good warm or cold.

Each serving equals:
HE: 1 1/4 Bread, 2/3 Fruit, 1/3 Fat, 1/4 Slider, 1 Optional Calorie
****************************************
*********************
167 Calories, 3gm Fat, 4gm Protein,
31gm Carbohydrate, 420mg Sodium, 3gm Fiber
****************************************
*********************
DIABETIC: 1 Starch, 1 Fruit

"Cooking Healthy With a Man in Mind, pg. 249."


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Oh My Goodness..This is so good...I take to many Picnics, Potlucks as a dessert and everyyone cannot believe it is low calorie/etc

Baby Ruthy Delites

2 Tbsp reduced-calorie margarine
1 pckg Jello sugar-free instant butterscotch pudding
1/4 cup Brown Sugar Twin -- (4-serving)pckg
1/4 cup Peter Pan reduced-fat chunky peanut butter (or other brand reduced-fat PB)
2/3 cup Carnation Nonfat Dry Milk Powder
1 tsp. vanilla extract
2 cups water
1 cup quick oats -- (3 ounces)
3/4 cup Cool Whip Lite
1 package Jello sugar-free instant chocolate pudding mix - (4-serving)
2 tsp. Hershey's Lite Chocolate Syrup


Directions for Baby Ruthy Delites

Preheat oven to 375 Spray 8x8" baking dish with butter-flavored cooking spray. In a small saucepan, combine margarine and Brown Sugar Twin. Cook over medium heat until margarine melts. Stir in peanut butter and vanilla extract. Continue cooking until peanut butter melts, stirring constantly. Add oats. mix well to combine. Pat mixture into prepared baking dish. Bake for 10 minutes. Place baking dish on a wire rack and allow to cool.

In a medium bowl, combine dry pudding mixes. Add dry milk powder and water. Mix well using a wire whisk. Spread pudding mixture evenly over cooled crust. Refrigerate until set, about 30 minutes.

Spread Cool Whip Lite evenly over set pudding layer. Drizzle chocolate syrup evenly over top. Refrigerate for at least 15 minutes. Cut into 8 servings.

NOTES : Each Serving equals: HE: 1 Fat; 1/2 Bread; 1/2 Protein; 1/2 Slider; 8 OC; 156 Calories; 4 gm Fat; 6 gm Protein; 24 gm Carbohydrate; 427 mg. Sodium; 75 mg. Calcium; 2 gm Fiber 3 WW POINTS DIABETIC: 1-1/2 Starch/Carbohydrate; 1 Fat
Error!!!
JoAnna said the Diabetic Exchanges on this should be 1 1/2 St, 1 fat.

Kids in Mind pg. 232


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Chunky Peanut Butter Cookies

Carla Miller, Grand Rapids, MI wrote that her family loves peanut butter cookies. She want to still include them in their holiday festivities, but would appreciate a healthier version. My grandchildren dearly loved munching on these.

1/2 cup Peter Pan reduced fat chunky peanut butter
2 tablespoons Land O Lakes no fat sour cream
1/2 c up pourable Sugar Twin or Sprinkle Sweet
1/4 cup boiling water
1 cup Bisquick Reduced Fat Baking Mix

Preheat over to 40 degrees. Spray 3 baking sheets with butter flavored cooking spray. In a large bowl, combine peanut butter, sour cream, Sugar Twin and water. Add baking mix. Mix well to combine. Using a teaspoon, drop batted onto prepared baking sheets to form 32 cookies. Flatten each cookie with a fork. Bake for 7 to 10 minutes. Remove from baking sheet and cool on a wire rack.

Serves 8 (4 each) Each serving equals:
HE: 1 Pr, 1 Fa, 2/3 Br, 10 OC
**********
146 Calories, 6 gm Fa, 5 gm Pr, 18 gm Ca, 254 mg So, 17 mg Cl, 1 gm fi
**********
DIABETIC: 1 St/Ca, 1/2 Mt, 1/2 Fa

Healthy Exchanges Newsletter, Vol VIII, Issue 12 - December 1999, Pg 4
Joanna M Lund


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Pumpkin-Oatmeal Bars

So good, these may become a Thanksgiving tradition in your home.

2 cups (one 15 ounce can) pumpkin
2 tablespoons + 2 teaspoons vegetable oil
1 cup pourable sugar twin or Sprinkle Sweet*
1//4 cup Brown Sugar Twin
4 eggs, slightly beaten or equivalent in egg substitute
1/2 cup Land O Lakes no fat sour cream
1 1/2 cups Bisquick Reduced Fat Baking Mix
1/2 cup quick oats
1 tablespoon + 1 teaspoon JO's Apple Pie Spice
1/2 cup (2 ounces) chopped pecans*
1 (8 ounce) package Philadelphia fat free cream cheese
2 teaspoons vanilla extract

Preheat oven to 350 degrees. Spray a 15 1/2 by 10 1/2 inc jelly roll pan with butter flavored cooking spray. In a large bowl, combine pumpkin, vegetable oil, 3/4 cup Sugar Twin, Brown Sugar Twin, eggs and sour cream. Stir in baking mix, oats and JO's Apple Pie Spice. Add 1/4 cup pecans. mix gently to combine. Spread batter into prepared pan. Bake for 25 to 35 minutes or until toothpick inserted near center comes out clean. Place pan on a wire rack while preparing topping. In a large bowl, stir cream cheese with a spoon until soft. Sir in remaining 1/4 cup Sugar Twin and vanilla extract. Spread cream cheese mixture evenly over slightly cooled pumpkin layer. Evenly sprinkle remaining 1/4 cup pecans over top. Cut into 48 bars.

HINT: Substitute any reputable brand for JO's Apple Pie Spice.

Serves 16 (3 each) - Each serving equals:
HE: 1 Fa, 2/3 Br, 1/2 Pr (1/4 limited), 1/4 Ve, 16 OC
**********
146 Calories, 7 gm Fa, 7 gm Pr, 14 gm Ca, 255 mg So, 90 mg Cl, 3 gm Fi
**********
DIABETIC: 1 St/Ca, 1 Fa, 1/2 Mt

Health Exchanges Newsletter, Vol VIII, Issue 11 - November 1999, Pg 1
Joanna M Lund


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Pumpkin Pie Squares

It's not quite a dessert and it's not quite a pie. But whatever you call it, it sure is good!

3/4 cup Bisquick Reduced Fat Baking Mix
1/2 cup quick oats
1/4 cup Brown Sugar Twin
1.2 cup land O Lakes no fat sour cream
2 tablespoons + 2 teaspoons reduced fat margarine*
2 cups (one 15-ounce can) pumpkin
1 1/2 cups Carnation Nonfat Dry Milk Powder
1 ( 4 serving) package JELL-O sugar free vanilla cook and serve pudding mix
2 teaspoons JO's Pumpkin Pie Spice
1 cup water
1/4 cup (1 ounce) chopped pecans
1/2 cup pourable Sugar Twin or Sprinkle Sweet

Preheat oven to 350 degrees. Spray a 9 by 9 inch cake pan with butter flavored cooking spray. In a medium bowl, combine baking mix, oats and Brown Sugar Twin. Add sour cream and 2 tablespoons margarine. Mix with fork until mixture is crumbly. Press mixture into prepared cake pan. Bake for 15 minutes. Meanwhile, in a large bowl, combine pumpkin, dry milk powder,dry pudding mix, JO's Pumpkin Pie Spice and water. Mix well using a wire whisk. Spread pumpkin mixture evenly over warm crust. Continue baking for 15 minutes. In a small bowl, melt remaining margarine in microwave. Stir in pecan and Sugar Twin. Sprinkle pecan mixture evenly over filling and continue baking for 15 to 20 minutes. Place cake pan on a wire rack and allow to cool completely. Cut into 8 servings. Refrigerate leftovers.

HONES: 1. Substitute any reputable brand for JO's Pumpkin Pie Spice. 2. Good served with Cool Whip Lite, but don't forget to count the few additional calories.

Serves 8 - Each serving equals:
HE: 1 Br, 1 Fa, 1/2 SM, 1/2 Ve, 1/4 Sl, 8 OC
*********
185 Calories, 1gm Fa, 7 gm Pr, 28 gm Ca, 163 mg Sodium, 197 mg Cl, 3 gm Fi
**********
Diabetic: 1 1/2 St/Ca, 1 Fa, 1/2 SM

Healthy Exchanges Newsletter, Vol VIII, Issue 11 - November 1999, pg 8
Joanna M Lund


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Ruby Rhubarb Cheesecake
JoAnna M. Lund

Serve this "gem of a cheesecake" to rhubarb lovers and watch them smack their lips with pleasure.
Serves 8

1 (6 oz) Keebler Shortbread Pie Crust
2 cups chopped rhubarb
1/3 cup water
1 (4 serving) pkg JELL-O sugar-free strawberry gelatin
2 (8 oz) pkg Philidelphia fat-free cream cheese
2/3 cup Carnation nonfat dry milk powder
1 (4 serving) pkg JELL-O sugar-free instant vanilla pudding mix
3/4 cup Cool Whip Lite*

In a medium saucepan, combine rhubarb and water. Cover. Cook over medium heat until rhubarb is soft, 5 to 8 minutes. Remove from heat. Stir in dry gelatin. Cool, uncovered. 10 mintues. In a large bowl, stir cream cheese with a spoon until soft. Add dry milk powder, dry pudding mix and cooled rhubarb sauce. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite. Spread mixture evenly in pie crust. Cover and refrigerate at least 2 hours. Cut into 8 servings. When serving, top each piece with 1 tablespoon Cool Whip Lite.

HE: 1 Protein, 1/2 Bread, 1/2 Vegetable, 1/4 Skim Milk, 3/4 Slider, 19 Optional Calories
****************************************
*********************
210 Calories, 6gm Fat, 12gm Protein, 25gm Carbohydrate,
685mg Sodium, 1gm Fiber
****************************************
*********************
DIABETIC: 2 Starch, 1 Protein

"Heart Smart Healthy Exchanges Cookbook pg. 237 or Healthy Exchanges Food Newsletter May 1995, pg. 8."


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Butter Brickle Dessert
JoAnna M. Lund

This elegant, crunchy dessert is so easy that you'll want to make it often. The coconut extract will make think I had you open a whole package of coconut and throw it in, but I didn't! It just tastes that way.
Serves 8

12 (2 1/2") graham cracker squares*
1 (4 serving) package sugar free instant butterscotch pudding mix
2/3 cup nonfat dry milk powder
1 2/3 cups water
1 oz chopped pecans (1/4 cup)*
3 tablespoons shredded coconut*
1 teaspoon coconut extract
1 cup Cool Whip Lite

Place 9 of the graham cracker squares on the bottom of a 9x9 cake pan. In a medium bowl combine pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Blend in 3 tablespoons pecans, 2 tablespoons shredded coconut and coconut extract. Pour pudding mixture over graham crackers and spread evenly. Cover and chill several hours. Just before serving, spread Cool Whip evenly over pudding mixture. Crush remaining 3 graham cracker squares into crumbs. In small bowl combine graham cracker crumbs, remaining 1 tablespoon pecans and remaining 1 tablespoon shredded coconut. Sprinkle mixture evenly over top of dessert. Chill until ready to serve.

Each serving equals:
DIABETIC: 1 Starch, 1 Fat
****************************************
*********************
129 Calories, 5gm Fat, 3gm Protein,
18gm Carbohydrate, 264mg Sodium, 1gm Fiber
****************************************
*********************
HE: 1/2 Fat, 1/2 Bread, 1/4 Skim Milk, 1/4 Slider, 18 Optional Calories

"Diabetic's Healthy Exchanges Cookbook pg. 242 or Healthy Exchanges Food Newsletter May 1993, pg. 6."


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Cranberry Crisp

Eleanor Norris, St Paul, MN shared that she loves cranberries and wanted to enjoy them in other ways than sauce. One bite of this and Cliff was like putty in my hands!

1 (4 serving) package JELL-O sugar free vanilla cook and serve pudding mix
1 cup Ocean Spray reduced calorie cranberry juice cocktail
2 cups fresh or frozen cranberries
1 cup quick oats
6 tablespoons all purpose flour
2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup pourable Sugar Twin or Sprinkle Sweet
1/4 cup Brown Sugar Twin
2 tablespoons reduced calorie margarine
1/2 cup Land O Lakes no fat sour cream

Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with butter flavored cooking spray. In a large saucepan, combine dry pudding mix, cranberry juice cocktail, and cranberries. Cook over medium heat until mixture thickens and cranberries soften, stirring often. Place saucepan on a wire rack. Meanwhile, in a large bowl, combine oats, flour, dry milk powder, Sugar Twin and Brown Sugar Twin. Add margarine and sour cream. Mix with a fork until mixture is crumbly. Pat half of mixture into prepared baking dish. Spoon cranberry sauce over bottom and top with remaining crumb mixture. Bake for 40 to 50 minutes. Place baking dish on a wire rick and let set for at least 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:
HE: 1 Br, 1/2 Fr, 1/3 SM, 1/4 Sl, 1 OC
**********
175 Calories, 3 gm Fa, 6 gm Pr, 31 gm Ca, 184 mg So, 136 mg Cl, 3 gm Fi
**********
DIABETIC: 1 1/2 St/Ca, 1/2 Fr, 1/2 Fa

Healthy Exchanges Newsletter, Vol VIII, Issue 11 - November 1999, pg 4
Joanna M Lund


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Hot Fudge Pudding Cake

Sandi Kellerman, Omaha, NE asked me to stir up a chocolate cake like the one her aunt used to make her when she went for a visit. She didn't have an exact recipe, she just know that it was a cross between a cake and a hot fudge sundae. It sounded so good to me, I couldn't wait to stir it up to see if it tasted as good as it sounded. Trust me, it does!!!

1 1/2 cups Bisquick Reduced Fat Baking Mix
1/2 cup pourable Sugar Twin or Sprinkle Sweet
1/2 cup (2 ounces) chopped walnuts
1/2 cup skim milk
1 (4-serving) package JELL-O sugar free chocolate cook and serve pudding mix
2 cups boiling water

Preheat oven to 350 degrees. Spray a 9 by 9 inch cake pan with butter flavored cooking spray. In a large bowl, combine baking mix, Sugar Twin, walnuts and skim milk, Spread half of batter into prepared cake pan. In a medium bowl, combine dry pudding mix and boiling water. Pour mixture over batter. Evenly spread remaining batter over top. Back for 25 to 30 minutes. Place cake pan on a wire rack and let set. for at least 5 minutes. Divide into 8 servings.

HINT: Good served warm with sugar and fat free ice cream.

Serves 8 - Each serving equals:
HE: 1 Br, 1/2 Fa, 1/4 Pr, 1/4 Sl, 4 OC
**********
154 Calories, 6 gm Fa, 4 gm Pr, 21 gm Ca, 324 mg So, 48 mg Cl, 1 gm Fi
**********
DIABETIC: 1 St, 1 Fa

Healthy Exchanges Newsletter, Vol VIII, Issue 9 - September 1999, Pg 4
Joanna M Lund


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Banana Eggnog Bread Pudding with Rum Sauce

I never saw a dessert disappear so fast as when I was testing this one! It could have been the nutmeg wafting from the oven, or maybe the lush sauce that topped the warm pudding. All I know is, one moment it was in the pan, and the next it was GONE! Then I saw the men standing around with smiles on their faces . . .

Serves 6

2 (4-serving) packages JELL-O sugar free vanilla cook and serve pudding mix*
4 cups skim milk*
1/3 cup raisins
1 1/2 teaspoons rum extract*
1/4 teaspoon ground nutmeg
12 slices reduced-calorie white bread, cubed
1 cup (1 medium) sliced banana
1 tablespoon brown sugar Twin
1 tablespoon reduced-calorie margarine

Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with butter flavored cooking spray. In a large saucepan sprayed with butter flavored cooking spray, combine 1 package dry pudding mix and 2 1/2 cups skim milk. Add raisins. Mix well to combine. Cook over medium heat, stirring constantly, until mixture start to boil Remove saucepan from heat. Stir in 1/2 teaspoon rum extract and nutmeg. Add bread cubes and banana. Mix gently to combine. Spoon bread mixture into prepared baking dish. Bake 35 to 45 minutes or until knife inserted in center comes out clean. In a medium saucepan, combine remaining package dry pudding mix. remaining 1 1/2 cups skim milk and Brown Sugar Twin. Mix well to combine. Let set until five minutes before bread pudding has completed baking. Then, cook over medium hat, stirring constantly, until mixture thickens and starts to boil. Lower heat. Add margarine and remaining 1 teaspoon rum extract. Mix well to combine. Continue cooking on low until bread pudding has completed baking, stirring occasionally. Remove baking dish from over and cut warm bread pudding into 6 servings. For each serving, place piece of bread pudding on serving dish and spoon about 1/4 cup warm rum sauce over top.

Each serving equals:
HE: 1 Bread, 1 Fruit, 2/3 Skim Milk, 1/4 Fat, 15 Optional Calories
**********
233 Calories, 1 gm Fat, 12 gm Protein, 44 gm Carbohydrate, 427 mg Sodium, 1 gm Fiber
**********
DIABETIC: 1 Starch, 1 Fruit, 1 Skim Milk

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 280


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Grasshopper Desert Bars

I bet you remember, as I do, the minty marvel that is the dessert drink called a Grasshopper. I wanted to celebrate the refreshing taste of crme de menthe in a rich chocolate cookie bar, and I hope you'll agree that this does my memory justice. My son-in-law, John, thought these were great!

Serves 12

1 (8-ounce) can Pillsbury refrigerated crescent dinner rolls
2 (8-ounce) packages Philadelphia fat-free cream cheese
1/4 cup Sugar Twin or Sprinkle Sweet
1 1/4 teaspoons mint extract*
8 to 10 drops green food coloring*
2 (4 serving) packages JELL-O sugar free instant chocolate pudding mix
1 1/3 cups Carnation Nonfat Dry Milk Powder
2 1/4 cups water
1 1/2 cups Cool Whip Lite
1 tablespoon chocolate syrup

Preheat oven to 425 degrees. Pat rolls into an ungreased 10 by 15 inch rimmed cookie sheet. Gently press dough to cover bottom of pan, being sure to seal perforations. Bake 5 to 7 minutes or until golden brown. Place cooking sheet on a wire rack and allow to cool. In a medium bowl, stir cream cheese with a spoon until soft. Stir in Sugar Twin, 3/4 teaspoon mint extract and 4 to 5 drops of green food coloring. Mix well using a wire whisk. Spread cream cheese mixture evenly over cooled crust. In a medium bowl, combine dry pudding mix and dry milk powder. Add water. Mix well using a wire whisk. Spread pudding mixture over cream cheese mixture. Refrigerate at least 30 minutes. In a medium bowl, combine Cool Whip Lite, remaining 1/2 teaspoon mint extract, and remaining 4 to 5 drops green food coloring. Spread evenly over chocolate layer. Drizzle chocolate syrup over top. Refrigerate at least 1 hour. Cut into 12 servings. Refrigerate leftovers.

HINT: DO NOT use inexpensive rolls they don't cover the pan properly.

Each serving equals:
HE: 2/3 Bread, 2/3 Protein, 1/3 Skim Milk, 1/2 Slider, 5 optional calories
**********
169 Calories, 5 gm Fat, 10 gm Protein, 21 gm Carbohydrate, 644 mg Sodium, 0 gm Fiber
**********
DIABETIC: 1 1/2 Starch, 1 Meat

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 244


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Cozumel Cloud Pudding

Maybe you've been lucky enough to visit the sultry Mexican resort of Cozumel and taste its exotic dishes, but if, like most of us, you'll have to settle for dreaming about it, try this creamy dish that marries chocolate and cinnamon in a South-of-the-Border romance your whole family will love.

Serves 6

3/4 cup purchased chocolate graham cracker crumbs or 12 (2 1/2-inch) squares made into crumbs*
1 (8-ounce) package Philadelphia fat-free cream cheese
2 (4-serving) packages JELL-O sugar free instant chocolate pudding
3 cups skim milk
3/4 cup Cool Whip Lite*
3/4 cup Yoplait plain fat-free yogurt
3/4 teaspoon ground cinnamon*
1 teaspoon vanilla extract

Evenly spoon 1 1/2 tablespoons graham cracker crumbs into 6 dessert dishes. In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mixes and skim milk. Mix well using a wire whisk. Blend in 1/3 cup Cool Whip Lite, yogurt, 1/2 teaspoon cinnamon and vanilla extract. Mix well to combine. Evenly spoon about 3/4 cup pudding mixture into each dessert dish. Top each with 1 tablespoon Cool Whip Lite. In a small bowl, combine remaining 3 tablespoons chocolate crumbs and remaining 1/4 teaspoon cinnamon. Evenly sprinkle mixture over top of each dessert. Refrigerate at least 15 minutes.

Each serving equals:
HE: 2/3 bread, 2/3 Protein, 2/3 Skim Milk, 1/2 Slider, 13 Optional Calories
**********
202 Calories, 2 gm Fat, 13 gm Protein, 33 gm Carbohydrate, 841 mg Sodium, 0 gm Fiber
**********
DIABETIC: 1 Starch, 1 Skim Milk, 1/2 Meat

Cooking Healthy with a Man in Mind
Joanna M Lund
Pg 236


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Carmel Apple Crisp Pizza

1 Pillsbury refrigerated unbaked 9-inch piecrust
1/2 cup water
2 tsp Jo's Apple Pie Spice
4 cups cored, peeled and sliced cooking apples
3/4 cup quick oats
3 Tbsp all-pourpose flour
1/2 cup pourable Splenda
2 Tbsp Brown Sugar Twin
1 Tbsp + 1 tsp reduced-calorie margarine
1/4 cup fat-free carmel ice cream topping

Preheat oven to 350 degrees. Pat piecrust into a 2-inch pizza pan. Bake for 5 minutes. Place pizza pan on a wire rack. In a medium saucepan, combine, water and 1 tsp Jo's Apple Pie Spice. Stir in apples. Cover and simmer on low for 10 minutes or just until apples start to soften. Drain and evenly sprinkle apple slices over partially baked piecrust. In a large bowl combine, oats, flour, Splenda, Brown Sugar Twin, and remaining 1 tsp Jo's apple pie spice.Add margarine. Mix with a fork until mixture is crumbly. Evenly sprinkle crumb topping over apples. Bake for 20 to 25 minutes or until apples are tender. Place pizza pan on a wire rack and evenly drizzle carmel sauce over top. Let set for at least 5 minutes. cut into 8 wedges.

Serves: 8

HE: 1 Br 1 Fr 1/4 Fa 3/4 Sl 5 OC
216 Calories 8 gm Fa 2 gm Pr 34 gm Ca 160 mg So 19 mg Cl 2 gm Fi
Diabetic: 1 St 1 Fr 1 Fa

Hint: Subsitute any repurtable brand for Jo's Apple Pie Spice.

October 2000 newsletter page 11


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Apple Pie Cake

1/3 c. Land o Lakes no-fat sour cream
1 egg or equivalent egg substitute
1/2 c. unsweetened apple juice
1 cup + 2 Tbsp. Bisquick Reduced Fat Baking Mix
6 Tbsp. purchased graham cracker crumbs or 6 (2 1/2 inch) graham crackers squares made into crumbs*
1/2 c Splenda Granular
2 tsp. JO's Apple Pie Spice or any apple pie spice
2 1/2 c. (5 small) cored, unpeeled, and diced cooking apples
1/4 c chopped walnuts

Preheat oven to 350 degrees. Spary a 9 inch pie plate with butter flavored cooking spray. In a large bowl, combine sour cream and egg. Stir in apple juice. Add baking mix, 1/4 c. graham cracker crumbs, Splenda and Jo's apple pie spice. Fold in apples and walnuts. Evenly spread mixture into pie plate. Sprinkle remaining graham cracker crumbs over top. Bake for 40 to 45 minutes. Place pie plate on wire rack and allow to cool. Cut into 8 servings.

Serves 8- Each serving equals:

HE: 1 Br, 1 Fr, 1/3 Pr, 1/3 Fa, 8 Oc
160 calories, 4g Fa, 4g Pr, 27g Ca, 251mg So, 47mg Cl, 2g Fi
DIABETIC EXCHANGES: 1 St, 1 Fr, 1/2 Fa

September 2002 Newsletter, page 12


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Hawaiian Upside-Down Coffeecake
JoAnna M. Lund

There's something fun about baking a dessert that looks aboslutely plain when it emerges from the oven, but flip it over and-SURPRISE! You've got a magnificent cake that makes any occassion a celebration.
Serves 8

3/4 cup Splenda
2 (8-ounce) cans sliced pineapple, packed in fruit juice, drained, and 1/2 cup liquid reserved
4 maraschino cherries, halved
1 tablespoon + 1 teaspoon I Can't Believe It's Not Butter! Light margarine
1 egg or equivalent in egg substitute
1 teaspoon vanilla extract
1 1/2 cups Bisquick Reduced-Fat Baking Mix

Preheat oven to 375 degrees. Spray a 9-by-9-inch cake pan with butter-flavored cooking spray. Sprinkle 1/4 cup Splenda over bottom. Evenly place pineapple slices on bottom of pan. Place cherry halves in pineapple holes, cut-side up. In a medium bowl, combine margarine and remaining 1/2 cup Splenda. Add pineapple liquid, egg, and vanilla extract. Mix well to combine using an electric mixer. Add baking mix. Continue beating with mixer for 3 minutes on medium speed. Pour batter over pineapple. Bake for 25 to 30 mintues or until a toothpick inserted in center comes out clean. Loosen sides with a knife and invert immediately onto serving plate. Cut into 8 servings.

Each serving equals:
DIABETIC: 1 Starch, 1/2 Fruit, 1/2 Fat
****************************************
******************
143 Calories, 3gm Fat, 2gm Protein, 27gm Carbohydrate,
279mg Sodium, 30mg Calcium, 1gm Fiber
****************************************
******************
HE: 1 Bread, 1/2 Fruit, 1/4 Fat, 1/4 Slider, 5 Optional Calories

"The Healthy Exchanges Diabetic Desserts Cookbook, pg. 177"


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Cliff's Crazy Cake
JoAnna M. Lund

When I first started creating Healthy Exchanges recipes, I found lots of inspiration in the flavors my husband, Cliff, liked best. What's more, I still do! This cake combines some surprising ingredients, but together they produce a tasty treat that will truly drive the people you love best C-R-A-Z-Y (in a good way)!
Serves 8

1 1/2 cups all-purpose flour
1 1/2 teaspoons baking soda
3 tablespoons unsweetened cocoa
1/2 cup Splenda Granular
1 cup water
2 teaspoons vanilla extract
1 tablespoon + 1 teaspoon vegetable oil
1 tablespoon vinegar
2 tablespoons mini chocolate chips
2 tablespoons chopped pecans
1/2 cup mini marshmallows

Preheat oven to 350 degrees. Spray a 8-by-8-inch baking dish with butter-flavored cooking spray. In a medium bowl, combine flour, baking soda, cocoa, and Splenda. Add water, vanilla extract, oil, and vinegar. Stir just to combine. Spread batter into prepared baking dish. Evenly sprinkle chocolate chips, pecans, and marshmallows over top. Bake for 25 to 30 minutes. Place baking dish on wire rack and allow to cool completely. Cut into 8 servings.

Each serving equals:
DIABETIC: 1 1/2 Starch, 1/2 Fruit
****************************************
******************
244 Calories, 4gm Fat, 3gm Protein, 24gm Carbohydrate,
370mg Sodium, 8mg Calcium, 2gm Fiber
****************************************
******************
HE: 1 Bread, 3/4 Fat, 1/4 Slider, 7 Optional Calories

"The Healthy Exchanges Diabetic Desserts Cookbook, pg. 119 or Dessert Every Night pg. 185."


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Maple Pumpkin Pudding
Joanna M. Lund
Serves 6

1 (15-ounce) can Libby's solid packed pumpkin
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
1 (4-serving) pkg Jell-o sugar-free vanilla cook-and-serve-pudding mix
1/2 cup Log Cabin Sugar Free Maple Syrup
1 teaspoon pumpkin pie spice
3 tablespoons chopped pecans
6 tablespoons Cool Whip Lite

In a 8-cup glass measuring bowl, combine pumpkin, dry milk powder, water, dry pudding mix, and maple syrup. Add pumpkin pie spice. Mix well to combine. Cover with wax paper and microwave on MEDIUM (50% power) for 12 minutes, stirring with a wire whisk after every 4 minutes. Stir in pecans. Evenly spoon hot mixture into 6 dessert dishes. Refrigerate for at least 1 hour. Just before serving, top each with one tablespoon Cool Whip Lite.

Each Serving Equals:

HE: 2/3 Vegetable, 1/2 Fat, 1/3 Fat Free Milk, 1/4 Slider, 17 Optional Calories
****************************************
**********
111 Calories, 3 gm Fat, 4 gm Protien, 17 gm Carbohydrate, 154 mg Sodium, 126 mg Calcium, 3 gm Fiber
****************************************
**********
DIABETIC: 1 Starch, 1/2 Fat

December 2002 Newsletter, page 7


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Bev's Blackberry Cobbler

2/3 cup Carnation Nonfat Dry Milk Powder
2/3 cup water
2 tablespoons Land O Lakes no-fat sour cream
1 cup + 2 tablespoons Bisquick Reduced Fat Baking mix
1 1/2 cups granular Splenda
3 cups frozen unsweetened blackberries or raspberries

Preheat ovet to 350 degrees. Spray a 9-by-9-inch cake pan with butterflavored cooking spray. In a large bowl, combine dry milk powder and water. Stir in sour cream. Add baking mix and 1 and 1/4 cups Splenda. Mix well to combine. Pour mixture into prepared cake pan. Sprinkle frozen blackberries evenly over batter. Evenly sprinkle remaining 1/4 cup Splenda over top. Bake for 45 to 50 minutes. Place cake pan on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6-Each serving equals:

HE: 1br, 2/3Fr, 1/3 SM, 1/4 Sl, 9 OC
182ca;proes. 2 gm fat, 6 gr PR, 35 gm CA, 310mg So, 151mg Cl,4gm Fi
DIABETIC: 1 and 1/2 St, 1 Fr

February 2001 Newsletter page 4


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I LOVE these. I have made them countless times.

However, I do like them baked in a 8x8 pan rather then a 9x9. In a 9x9 I feel they are too dry. In a 8x8 pan I serve them as "cake". I've also served it like corn bread, with Jo's Hawaiian Chili from one of the Potful books.

You can also bring out the coconut taste even more, by toasting the coconut. I toast the coconut in the microwave, but be careful the oil can get to hot, and catch on fire in the microwave. (the natural oil in the coconut, I do NOT add oil to the coconut to toast it).


SewInLove/Heather heathersprairie.blogspot.com heathersrecipereviews.blogspot




Pineapple Coconut Bars
JoAnna M. Lund

Seeing your first palm tree in person is an experience never to forget, and the towering palms that grow in California and Hawaii remind us what big taste we can get from just a sprinkling of coconut! These festive bars deliver true tropical flavor.
Serves 8 (2 each)
*freezes well

1/4 cup reduced-calorie margarine
2 tablespoons Land O Lakes no-fat sour cream
1/2 cup pourable Splenda
2 eggs or equivalent in egg substitute
1 cup (one 8-ounce can) crushed pineapple, packed in fruit juice, undrained
1 teaspoon coconut extract
1 cup + 2 tablespoons Bisquick Reduced Fat Baking Mix
6 tablespoons purchased graham cracker crumbs or 6 (2 1/2-inch) graham crackers, made into crumbs
1/4 cup flaked coconut

Preheat oven to 350 degrees. Spray a 9-by-9-inch cake pan with butter-flavored cooking spray. In a large bowl, combine margarine, sour cream, and Splenda. Stir in eggs, undrained pineapple, and coconut extract. Add baking mix, graham cracker crumbs, and coconut. Mix gently just to combine. Spread batter evenly into prepared cake pan. Bake for 25 to 30 minutes. Place cake pan on wire rack and let set for 10 minutes. Cut into 16 bars.

HE: 3/4 Bread, 3/4 Fat, 1/4 Protein (limited), 1/4 Fruit, 17 Optional Calories
****************************************
******************
154 Calories, 6gm Fat, 4gm Protein,
21gm Carbohyrdrate, 325mg Sodium,
36mg Calcium, 1gm Fiber
****************************************
******************
DIABETIC: 1 Starch/Carb, 1 Fat

"Cooking Healthy Across America, pg. 213"



Edited by: ANNINSD at: 3/5/2011 (15:52)
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North Pole Eggnog Cheesecake
JoAnna M. Lund
Serves 8

2 (8-ounce) packages Philidelphia fat-free cream cheese
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
3/4 cup Cool Whip Lite*
1 teaspoon rum extract
1/2 teaspoon ground nutmeg*
1 (6-ounce) Keebler shortbread piecrust
4 maraschino cherries, halved

In a large bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, and water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite, rum extract, and 1/4 teaspoon nutmeg. Spread mixture into piecrust. Lightly sprinkle remaining 1/4 teaspoon nutmeg over top. Evenly drop remaining Cool Whip Lite by tablespoonful over top of pie to form 8 mounds. Garnish each with a maraschino cherry half. Refrigerate for at least 1 hour. Cut into 8 servings.

Each serving equals:
HE: 1 Protein, 1/2 Bread, 1/4 Skim Milk, 3/4 Slider, 19 Optional Calories
****************************************
*********************
193 Calories, 5gm Fat, 11gm Protein, 26gm Carbohydrate,
631ng Sodium, 69mg Calcium, 0gm Fiber
****************************************
*********************
DIABETIC: 1 1/2 Starch, 1 Meat, 1 Fat

"Home For The Holidays, page 45"


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Cocoa Banana Brownies

There are so moist, no one will believe they're not loaded with fats and sugars!!!

1 cup Bisquick Reduced Fat Baking Mix
1/4 cup unsweetened cocoa
1/2 cup pourable Splenda
1/4 cup (1 ounce) chopped walnuts
1 cup (3 medium) mashed ripe bananas
2 tablespoons Land O Lakes no fat sour cream
1/4 cup skim milk
1 teaspoon vanilla extract

Preheat over to 325 degrees. Spray an 8 by 8 inch baking dish with butter flavored cooking spray. In a large bowl, combine baking mix, cocoa and Splenda. Stir in walnuts. Add mashed banana, sour cream, skim milk and vanilla extract. Mix just to combine. Spread mixture into prepared baking dish. Bake for 25 to 30 minutes or until the edges are firm and the center is almost set. Place baking dish on a wire rack and allow to cool. Cut into 16 bars.

Serves 8 (2 each) - Each serving equals:
HE: 3/4 Pr, 2/3 Br, 1/4 Fa,1/4 Sl, 8 OC
**********
123 Calories, 3 gm Fa, 4 gm Pr, 20 gm Ca, 9 mg So, 54 mg Cl, 2 gm Fi
**********
DIABETIC: 1 Fr, 1/2 St, 1/2 Fa

Healthy Exchanges Newsletter, Vol IX, Issue 4 - April 2000, pg 9
Joanna M Lund


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Caribbean Coconut Cheesecake serves 8
From 30 Meals/30 Minutes

2 (8 oz) pkg. Philadelphia f/f cream cheese
1 (4 serv) pkg. Jello s/f instant vanilla Pudding mix
2/3 cup Carnation n/f dry milk powder
1 cup water
1 1/2 tsp. coconut extract (divided)
1 tsp. rum extract
1 cup Cool Whip Lite (divided)
1 (6 oz) Keebler graham cracker piecrust
2 tabl. flaked coconut

In a medium bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in 1 tsp. coconut extract, rum extract, and 1/4 cup cool whip Lite. Spread Mixture evenly into pie crust. Refrig. while preparing topping. In a small bowl, combine remaining 3/4 cup cool Whip Lite and remaining 1/2 tsp. coconut extract. Spread mixture evenly over filling. Evenly sprinkle coconut over top. Refrig. for at least 20 min. Cut into 8 servings.

Each serving equals:
HE: 1 protein, 1/2 bread, 1/4 Skim milk, 1 slider, 6 optional calories

198 cal., 6g fat, 11g protein, 25g carbo, 674mg sodium, 1g fiber

Diabetic: 1 1/2 carbo, 1 meat, 1/2 fat


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moved to Pies

Edited by: ANNINSD at: 3/5/2011 (14:58)
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Lemon Bars serves 8 (2 each)
From Grandma's Comfort Food Made Healthy

1 1/2 cups Bisquick Reduced Fat baking mix 2 (4 serv) pkg. Jello s/f lemon gelatin
1/3 cup Yoplait plain f/f yogurt
1/4 cup Kraft f/f mayonnaise
1/2 cup Lan O Lakes no fat sour cream
1/2 cup Diet Mountain Dew
2 tsp. powdered sugar, optional

Preheat oven to 350 degrees. spray a 9 x 9 cake pan with butter flavored cooking spray. In a large bowl, combine baking mix and dry gelatin. Add yogurt, mayonnaise, sour cream and Diet Mountain Dew. Mix well to combine. Spread batter into prepared cake pan. Bake for 20 - 25 min. sprinkle top with powdered sugar. Place cake pan on a wire rack and allow to cool completely. Cut into 16 bars.

Each serving equals:
HE: 1 bread, 1/4 slider, 9 optional calories

109 calories, 1g fat, 4g protein, 21gm carbo, 408mg sodium, 53mg calcium, 0 fiber

Diabetic: 1 1/2 starch/carbo



Ann in San Diego


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Praline Banana Cream Pie
JoAnna M. Lund
Serves 8

2 cups diced bananas (2 medium)
1 (6-ounce) Keebler graham cracker pie crust
1 (4-serving) package JELL-O sugar-free instant vanilla pudding mix
2/3 cup Carnation nonfat dry milk powder
2 tablespoons Brown Sugar Twin
1 1/4 cups water
1 teaspoon vanilla extract
2 tablespoons chopped pecans (1/2 ounce)
3/4 cup Cool Whip Lite*

Place bananas in pie crust. In a medium bowl, combine dry pudding mix, dry milk powder and Brown Sugar Twin. Add water. Mix well using a wire whisk. Fold in vanilla extract, pecans and 1/4 cup Cool Whip Lite. Spread mixture evenly over bananas. Refrigerate at least 2 hours. Cut into 8 pieces. When serving, top each piece with 1 tablespoon Cool Whip Lite.

Each serving equals:
HE: 1/2 Bread, 1/4 Skim Milk, 1/4 Fat, 1/8 Fruit, 3/4 Slider, 16 Optional Calories
****************************************
******************
199 Calories, 7gm Fat, 3gm Protein,
31gm Carbohydrate, 326mg Sodium, 1gm Fiber
****************************************
******************
DIABETIC: 1 1/2 Starch, 1 Fat, 1/2 Fruit OR 1 Starch, 1 Fruit, 1 Fat

"Healthy Exchanges Food Newsletter, October 1995, pg. 12."


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Frozen Fruit Salad Serves 6
From Grandma's Comfort Food Made Healthy

1 (8 oz) pkg. Philadelphia f/f cream cheese
Sugar substitute to equal 4 teaspoons sugar
2 cups frozen unsweetened strawberries, partially thawed and chopped, undrained
1 cup (one 8 oz) can crushed pineapple, packed in fruit juice, drained
1 cup (1 med.) sliced banana
1/4 cup (1 oz) chopped pecans
1 cup Cool Whip Free

In a large bowl, stir cream cheese with a spoon until soft. Stir in sugar substitute. Add strawberries, pineapple, banana and pecans. Mix well to combine. Blend in Cool Whip Free. Pour mixture into an 8 x 8 dish. cover and freeze. Remove from freezer about 10 min. before serving. Cut into 6 servings.

HINT: To prevent banana from turning brown, mix with 1 tsp. lemon juice or sprinkle with Fruit Fresh.

Each serving equals:
HE 1 fruit, 2/3 protein, 2/3 fat, 1/4 slider, 1 optional calorie

152 Cal, 4g fat, 6g protein, 23g carbo, 234mg sodium, 16mg calcium, 2g fiber

Diabetic 1 fruit, 1/2 starch/carb, 1/2 meat, 1/2 fat



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3/4/11 9:33 P

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Fresh Blueberry Pie serves 8
From Grandma's Comfort Food Made Healthy

1 Pillsbury refrig. unbaked 9 inch piecrust
1 (4 serv) pkg Jello s/f vanilla cook and serve pudding mix
1 (4 serv) pkg Jello s/f lemon gelatin
1 1/3 cup water
1 1/2 cup fresh blueberries

Let piecrust set at room temperature for 10 minutes. Meanwhile, in a medium saucepan, combine dry pudding mix, dry gelatin and water. Cook over medium heat until mixture starts to boil, stirring often. Remove from heat. Stir in blueberries. Place saucepan on a wire rack and let set for 5 minutes. Cut the piecrust in half on the folded line. Gently roll each half into a ball. Wipe counter with a wet cloth and place a sheet of waxed paper over damp spot. Place one of the balls on the waxed paper. Cover with another piece of waxed paper and roll out into a 9 inch circle, with rolling pin. Carefully remove waxed paper from one side and place crust into an 8 inch pie plate. Remove other piece of waxed paper. Evenly spoon blueberry mixture into piecrust. Repeat process of rolling out remaining piecrust half. Place second crust over top of pie and flute edges. Make about 8 slashes with a knife to allow steam to escape. Bake at 450 degrees for 10 min. Reduce heat to 350 degrees and continue baking for 40 - 45 min. Place pie plate on a wire rack and allow to cool completely. Cut into 8 servings.

HINTS: place piece of uncooked elbow macaroni upright in center of pie to keep filling from cooking out of crust.

Frozen, well drained blueberries may be used in place of fresh.

Each serving equals:
HE 1/2 bread, 1/4 fruit, 3/4 slider, 5 optional calories

147 cal., 7g fat, 1g protein, 20g carb, 294mg sodium, 2mg calcium, 1g fiber

Ann's comments: This filling in this recipe is almost like the crustless strawberry pie that floats around on the W W web site. I don't see why you couldn't just use the filling to make a crust less pie for lots less calories.


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3/4/11 9:27 P

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Grandma's Peanut Butter Pie Serves 8
from Grandma's Comfort Food Made Healthy

1 (4 oz) pkg. Jello s/f instant vanilla Pudding mix
2/3 cup Carnation n/f Milk Powder
1 1/3 cup water
6 tabl. Peter Pan red/f chunky peanut butter
1 cup Cool Whip Free (divided)
1 (6 oz) Keebler graham cracker pie crust
2 tsp. Hershey's Lite Choc. syrup
2 tsp. caramel syrup

In a large mixing bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in peanut butter and 1/2 cup Cool Whip Free. Pour mixture into pie crust. Refrig. for at least 15 min. Spread remaining 1/2 cup Cool Whip Free over set filling. Just before serving, drizzle choc. syrup and caramel syrup over top. Cut into 8 servings.

Each serving equals:
HE: 3/4 protein, 3/4 fat, 1/2 bread, 1.4 skim milk, 1 slider

225 cal, 9g fat, 6g protein, 30g carbo, 399mg sodium, 70 mg Calcium, 1g fiber

Diabetic 2 starch/carbo, 1 fat, 1/2 meat


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3/4/11 9:23 P

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No Bake Lemon Cheesecake Pie serves 8

1 (4 serving) pkg. Jello s/f vanilla Cook and Serve pudding mix
1 (4 serving) pkg. Jello s/f lemon gelatin
1 1/3 cup water
2 (8 oz) pkg. Philadelphia f/f cream cheese
1 (6 oz) Keebler graham cracker piecrust
1/2 cup Cool Whip Lite

In a medium saucepan, combine pudding mix, dry gelatin and water. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. remove from heat. Stir in cream cheese. Mix well using a wire whisk, until mixture is well blended. Place saucepan on a wire rack and allow to cool for 10 min. Evenly spoon cooled mixture into piecrust. Refrigerate for at least 2 hours. cut into 8 servings. When serving top each with 1 tabl. of Cool Whip Lite.

HINT: also good topped with 1 tabl. spreadable fruit (any flavor) If using count calories accordingly.

Each servng equals:
HE 1 bread, 1 protein, 1/2 fat, 1/4 slider, 5 opt calories

178 Cal, 6g fat, 10g protein, 21 g carbo, 469mg sodium, 171mg calcium 1g fiber

Diabetic Exchanges 1 starch, 1 meat, 1 fat


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3/4/11 9:19 P

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Chocolate Orange Mousse Serves 4

1 (4 serv) pkg Jello s/f instant chocolate fudge pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 cup unsweetened orange juice
1/2 cup Cool Whip Free

In a large bowl, combine dry pudding mix, dry milk powder, and orange juice. Mix well using a wire whisk. Blend in Cool Whip Free. Evenly spoon mixture into 4 dessert dishes. Refrigerate for at least 15 min.

Each serving equals:
HE 1/2 fat free milk, 1/2 fruit, 1/2 slider
10 optional calories

112 cal, 0 fat, 5gm protein, 23mg carbo, 398mg sodium, 143mg calcium, 0 fiber

Diabetic Exchanges: 1/2 f/f milk, 1/2 fruit, 1/2 starch/carbo



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3/4/11 5:17 P

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Chocolate-Peanut Butter Pie
JoAnna M. Lund

This one was created while I was on my morning walk through DeWitt. I let my mind wander along with my feet, and I wound up with this chocolate winner. I know you'll agree that chocolate and peanut butter walk best "hand in hand".
Serves 8*

3 tablespoons Peter Pan reduced-fat creamy peanut butter
1 (4-serving) package Jell-O sugar free instant chocolate pudding mix
2/3 cup Carnation nonfat dry milk powder
1 1/2 cups water
1 (6-ounce) Keebler shortbread piecrust
1/2 cup Cool Whip Lite
2 tablespoons (1/2 ounce) chopped dry-roasted peanuts

Soften peanut butter to room temperature. In a medium bowl, combine dry pudding mix, dry milk powder, and wter. Mix well, using a wire whisk. Blend in softened peanut butter. Pour mixture into piecurst. Refrigerate for about 15 minutes. Spread Cool Whip Lite evenly over set filling. Sprinkle chopped peanuts over top. Refrigerate until ready to serve.

Each serving equals:
HE: 1/2 Fat, 1/2 Bread, 1/3 Protein, 1/4 kim Milk, 3/4 Slider, 14 Optional Calories
****************************************
******************
209 Calories, 10gm Fat, 5gm Protein,
24gm Carbohydrate, 346mg Sodium, 1gm Fiber
****************************************
******************
DIABETIC: 1 1/2 Fat, 1 Starch, 1/2 Skim Milk

"Healthy Exchanges Cookbook, pg. 210."


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3/4/11 5:05 P

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Bahama Banana Cream Pie

When you stir up rum extract and coconut with bananas, you can enjoy the flavors the Bahamas are famous for the world over!!!

2 cups (2 medium) diced bananas
1 (6 ounce) Keebler graham cracker piecrust
1 (4 serving) package JELL-O sugar free instant banana cream pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/4 cups water
1 cup Cool Whip Lite*
1 teaspoon rum extract
1 teaspoon coconut extract
2 table spoons purchased graham cracker crumbs or 2 (2 1/2 inch_ graham cracker squares, made into crumbs
2 tablespoons (1/2 ounce) chopped pecans
2 tablespoons flaked coconut

Layer bananas in piecrust. In a large bowl, combine dry pudding mix, dry milk powder and water. Mix well using a wire whisk. Blend in 1/4 cup Cool Whip Lite and rum extract. Spread pudding mixture evenly over bananas. Refrigerate while preparing topping. In a small bowl combine remaining 3/4 cup Cook Whip Lite and coconut extract. Spread topping mixture evenly over filling. In a small bowl, combine graham cracker crumbs, pecans and coconut. Evenly sprinkle mixture over top. Refrigerate for at least 30 minutes. Cut into 8 servings.

HINTS: 1. To prevent bananas from turing brown. mix with 1 teaspoon lemon juice or sprinkle with Fruit Fresh. 2. A self seal sandwich bag works great for crushing graham crackers.

Serves 8 - Each serving equals:
HE: 1/2 Br, 1/2 Fr, 1/4 SM, 1/4 Fa, 1 Sl, 13 OC
*********
220 Calories, 8 gm Fa, 4 gm Pr, 33gm Ca, 351 mg So, 78 mg Cl, 2 gm Fi
**********
DIABETIC: 1 1/2 St/Ca, 1 Fa, 1/2 Fr

Healthy Exchanges Newsletter, Vol IX, Issue 6 - June 2000, Pg 7
Joanna M Lund


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3/4/11 5:02 P

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Strawberry Triumph Pie

Perfection in a piecrust - it's the only way to describe this luscious concoction.

4 cups sliced fresh strawberries*
1 (4 serving) package JELL-O sugar free strawberry gelatin
1 (4 serving) package JELL-O sugar free vanilla cook and serve pudding mix
3/4 cup Diet Mountain Dew
1 (6 ounce) Keebler shortbread piecrust
1/2 cup Cook Whip Lite

In a medium bowl, mash 2 cups strawberries. I a medium saucepan, combine dry gelatin, dry pudding mix. Diet Mountain Dew and mashed strawberries. Cook over medium heat until mixture thickens and starts to boil, stirring constantly. Remove from heat. Add remaining 2 cups sliced strawberries. Mix gently to combine. Spoon hot mixture into piecrust. Refrigerate for at least 2 hours. Cut into 8 servings. When serving top each piece with 1 tablespoon Cool Whip Lite.

Serves 8 - Each serving equals:
HE: 1/2 Br, 1/2 Fr, 3/4 Sl, 15 OC
**********
149 Calories, 5 gm Fa, 2 mg Pr, 24 gm Ca, 155 mg So, 12 mg Cl, 2 gm Fi
********
DIABETIC: 1 St/Ca, 1 Fa, 1/2 Fr

Healthy Exchanges Newsletter, Vol IX, Issue 5 - May 2000, pg 1
Joanna M Lund


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3/4/11 12:29 P

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The Governor's Banana Cream Pie

The Insiders Scoop, pg 25 (From September 1995 NL)

Gina chose this as her favorite because she just loves banana cream pie and this version is about as "good as it gets" according to her.

2 cups (2 medium) sliced bananas
1 (6 oz) Keebler graham cracker piecrust
1 (4 serving) pkg Jello sugar free instant vanilla pudding mix
1 1/2 cups Carnation Nonfat Dry Milk Powder*
2 1/3 cups water*
1 teaspoon vanilla extract
1 (4 serving) pkg Jello sugar free instant banana cream pudding mix
2/3 cup Cool Whip Lite
1 tablespoon (one 2 1/2 inch square) graham cracker crumbs

Place sliced bananas in piecrust. In a medium bowl, combine dry vanilla pudding mix, 2/3 cup dry milk powder and 1 1/3 cups water. Mix well using a wire whisk. Blend in vanilla extract. Pour mixture evenly over bananas. Refrigerate while preparing topping. In a medium bowl, combine dry banana pudding mix, remaining 2/3 cup dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Lite. Spread mixture evenly over vanilla layer. Evenly sprinkle graham cracker crumbs over top. Refrigerate at least 30 minutes. Cut into 8 pieces.

Serves 8 - Each serving equals:

HE: 1/2 Br, 1/2 Fr, 1/2 SM, 1 SL 12 OC

222 Calories, 6 gm Fa, 6 gm Pr, 36 gm Ca, 508 mg So, 1 gm Fi

Diabetic: 1 1/2 St, 1/2 Ft, 1/2 SM, 1/2 Fa



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3/4/11 12:26 P

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Heavenly Chocolate Dessert

The Insiders Scoop, pg 52 (From: April 1996 NL)

This is Sindy's "absolute favorite:! Being a chocoholic and diabetic, it's a real treat to her. She remarked when sharing why this is her favorite because it's so luscious that she decided to whip some up that night as soon as she got home from work!

12 (2 1/2 inch square) chocolate graham crackers*
1 (4 serving) pkg JELL-O sugar free instant chocolate fudge pudding mix
1 1/3 cups Carnation Nonfat Dry Milk Powder*
2 1/4 cups water*
1 (4 serving) pkg JELL-O sugar free instant chocolate pudding mix
1 cup Cool Whip Lite

Evenly arrange 9 graham cracker squares in a 9 by 9 cake pan, breaking as necessary to fit. In a medium bowl, combine dry chocolate fudge pudding mix. 2/3 cup dry milk powder and 1 1/4 cups water. Mix well with a wire whisk. Spread mixture evenly over crackers. Refrigerate while preparing the next layer. In same bowl, combine dry chocolate pudding mix. remaining 2/3 cup dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Blend in Cool Whip Lite. Spread mixture evenly over chocolate fudge layer. Crush remaining 3 graham crackers. Evenly sprinkle crumbs over op. Cover and refrigerate at least 1 1/2 hours. Cut into 8 servings.

Serves 8 - Each serving equals:

HE: 1/2 Br, 1/2 SM, 1/2 Sl, 10 OC

138 Calories, 2 gm Fa, 6 gm Pr, 24 gm Ca, 475 mg So, 0 gm Fi

Diabetic: 1 St, 1 SM, 1/2 Fa


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Mandarin Cookie Salad

The Insider's Scoop, Pg 46 (From: Aug 1995 NL)

When I asked Mary why she loves this recipe so much, she simply remarked "Just do". Maybe part of the reason is because this is really a make over of a recipe of Mary's mother that I redid in "The Healthy Exchanges Way".

2/3 cup Carnation Nonfat Dry Milk Powder
1 cup water
2 teaspoons white vinegar
1 (4 serving) package JELL-O sugar free instant vanilla pudding mix
3/4 cup Yoplait plain fat free yogurt
1 cup Cool Whip Lite
2 cups (two 11 oz cans) mandarin oranges, rinsed and drained
12 (2 1/2 inch) Nabisco Honey Maid Chocolate Graham Crackers, coarsely crushed

In a large bowl, combine dry milk powder, water and vinegar. Mix well using a wire whisk. Let set 2 minutes. Add dry pudding mix. Mix well using a wire whisk. Fold in yogurt and Cool Whip Lite. Add mandarin oranges and crushed chocolate graham crackers. Mix gently to combine. Cover and refrigerate at least 30 minutes. Gently stir again just before serving.

Serves 6 (2/3 cup) - Each serving equals:

HE: 2/3 Fr, 2/3 Br, 1/2 SM, 1.2 Sl, 3 OC

150 Calories, 2 gm Fa, 5 gm Pr, 28 gm Ca, 368 mg So, 1 gm Fi

Diabetic: 1 Fr, 1 St


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3/4/11 12:16 P

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Tom's "These Are a Few of My Favorite Things" Pie

My son, Tom Dierickx, celebrates his 29th birthday this month. I'm so proud of him - besides working full time as a statistical analyst, he keeps our Healthy Exchanges Website running smoothly, is working o his doctorate in statistics and still finds time to really play with his little girl, Cheyanne. This is the pie I'll be stirring up when we celebrate his birthday.

2 cups sliced fresh strawberries
1 (6 ounce) Keebler chocolate pie crust
1 (4 serving) package JELL-O sugar free vanilla cook and serve pudding mix
1 (4 serving) package JELL-O sugar free strawberry gelatin
2 1/4 cups water*
1 (4 serving) package sugar free instant white chocolate pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1/2 cup Cool Whip Free
1 teaspoon coconut extract
1 tablespoon mini chocolate chips
1 tablespoon flaked coconut

Evenly arrange strawberries in pie crust. In a medium saucepan, combine dry cook and serve pudding mix, dry gelatin and 1 1/4 cups water. Cook over medium heat until mixture thickens and starts to boil, stirring often. Spoon hot mixture evenly over strawberries. Refrigerate for at least 2 hours. In a medium bowl, combine dry instant pudding mix, dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Stir in Cool Whip Free and coconut extract. Spread mixture evenly over strawberry filling. Evenly sprinkle chocolate chips and coconut over top. Refrigerate for at least 30 minutes. Cut into 8 servings.

Serves 8 - Each serving equals:
HE: 1/2 Br, 1/4SM, 1/4 Fr, 1 Sl, 2 OC
*********
186 Calories, 6 gm Fa, 4 gm Pr, 29 mg Ca, 359 mg So, 84 mg Cl, 2 gm Fi
**********
Diabetic: 1 1/2 St, 1 Fa

Healthy Exchanges newsletter, Vol IX, Issue 12 - December 2000, pg 8
Joanna M Lund


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Moved to salads

Edited by: ANNINSD at: 3/7/2011 (13:56)
Ann in San Diego


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Chocolate Applesauce Pecan Cake

Healthy Exchanges Newsletter, May 2001, pg 12

1 1/2 cups all purpose flour
3/4 cup granular Splenda
1/4 cup unsweetened cocoa
3 tablespoons (3/4 oz) chopped pecans
1 teaspoon salt
1 cup unsweetened applesauce
1/2 cup water
1 teaspoon canola oil
1 tablespoon white vinegar
1 teaspoon vanilla extract.=

Preheat oven to 350 degrees. Spray a 9 by 9 inch cake pan with butter flavored cooking spray. In a large bowl, combine flour, Splenda, cocoa, pecans, baking soda and salt. Add applesauce, water oil, vinegar and vanilla extract. Mix well to combine. Spread better into prepared cake pan. Bake for 35 minutes or until cake test done in center. Place cake pan on a wire rack and let cool at least 5 minutes. Cut into 8 servings. Good warm or cold

Serves 8 - Each serving equals:

HE: 1 Br, 1/2 Fa, 1/4 Fr, 17 OC

135 Calories, 3 gm Fa, 3 gm Pr, 24 gm Ca, 304 mg So, 9 mg Cl, 2 gm Fi

Diabetic: 1 1/2 St/Ca, 1/2 Fa


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Lemon Coconut Pie

Healthy Exchanges Newsletter, May 200l, pg 4

Martha Smiley, Columbus OH, requested an easy and tasty coconut pie. Well, it doesn't get much easier than this - and for tasty - take one bite, they YOU tell me!!!

1 (4 serving) pkg Jello sugar free instant vanilla pudding
1 (4 serving) pkg Jello sugar free lemon gelatin
2/3 cup Carnation Nonfat Dry Milk Powder
1 1/3 cups water
1 cup Cool Whip Lite*
1/2 teaspoon coconut extract
3 tablespoons flaked coconut*
1 (6 oz) Keebler shortbread pie crust

In a large bowl, combine dry pudding mix. dry gelatin and dry milk powder. Add water. Mix well using a wire whisk. Blend in 1/2 cup Cool Whip Lite, coconut extract and 2 tablespoons coconut. Pour mixture into pie crust. Spread remaining 1/2 cup Cool Whip Lite over filling. Sprinkle remaining 1 tablespoon coconut evenly over top. Cut into 8 servings.

Serves 8 - Each serving equals:

HE: 1/2 Br, 1/4 SM, 1 Sl, 10 OC

158 Calories, 6 gm Fa, 3 gm Pr, 23 gm Ca, 298 mg So, 75 mg Cl, 1 gm Fi

Diabetic: 1 1/2 St/Ca, 1 Fa



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Chocolate Mayo Snack Cake

Healthy Exchanges Newsletter, February 2001, pg 9

The perfect snack for any chocoholic you know!

1 1/2 cups cake flour
3/4 cups granular Splenda
1/4 cup unsweetened cocoa
1 teaspoon baking powder
1 teaspoon baking soda
3/4 cup Kraft fat free mayonnaise
1/2 cup unsweetened applesauce
1/2 cup water
1/2 teaspoon vanilla extract
1 cup Cool Whip Lite
2 tablespoons mini chocolate chips

Preheat oven to 350 degrees. Spray a 9 by 9 inch cake pan with butter flavored cooking spray. In a large bowl, combine flour, Splenda, cocoa, baking powder and baking soda. Add mayonnaise, applesauce, water and vanilla extract. Mix well to combine. Spread batter into prepared cake pan. Bake 20 minutes or until a toothpick inserted in center comes out clean. Place cake pan on a wire rack and allow to cool completely. Evenly spread Cook Whip Lite over cooled cake and sprinkle chocolate chips over top. Cut into 8 servings.

Serves 8 - Each serving equals:

HE: 1 Br, 3/4 Sl, 10 OC

163 Calories, 3 gm Fa, 3 gm Pr, 31 gm Ca, 394 mg So, 6 mg Cl, 1 gm Fi

Diabetic: 1 1/2 St, 1/2 Fa


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Maple Walnut Ice Cream

Healthy Exchanges Newsletter, February 2001, pg 7

In order for Cliff to have the newsletter printed and mailed off to you in a timely manner I must test my newsletter recipes at least two months in advance. So the day we tested this, Iowa was in the middle of another snow storm with a wind chill factor of -30. Yes, you read right... minus 30. But, this ice cream melted in our mouths as if it were July!

3/4 cup Log Cabin Sugar Free Maple Syrup
1 1/2 teaspoons vanilla extract
1 1/3 cup water
2 2/3 cups Carnation Nonfat Dry Milk Powder
1/3 cup Carnation Coffee-Mate Fat Free Non Dairy Creamer
1/2 cup (2 oz) chopped walnuts

In a large bowl, combine maple syrup, vanilla extract and water. Stir in dry milk powder and dry coffee creamer. Add walnuts. Mix well to combine. Pour mixture into canister of ice cream maker. Freeze according to manufacturers directions. Serve at once or spoon mixture into a covered container and freeze for up to 8 hours.

Serves 8 (scant 1/2 cups) - Each serving equals:

HE: 1 SM, 1/2 Fa, 1/4 Pr, 1/4 Sl, 13 OC

156 Calories, 4 gm Fa, 10 gm Pr, 20 gm Ca, 164 mg So, 310 mg Cl, 0 gm Fi

Diabetic: 1 M, 1/2 Fa, 1/2 St


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COCONUT NUT PIE
Healthy Exchanges Newsletter 12/2005

1 (4-serving) pkg JELL-O sugar-free vanilla cook-and-serve pudding mix
2/3 cup Carnation Nonfat Dry Milk Powder
1-1/2 cups water
1 tablespoon + 1 teaspoon I Can't Believe It's Not Butter Light
Margarine
1 teaspoon coconut extract
1/2 cup Quaker Quick Oats
1 (6-ounce) Keebler chocolate pie crust
1/4 cup flaked coconut
1/4 cup mini chocolate chips
1/4 cup chopped walnuts

Preheat oven to 350 degrees. In a medium saucepan, combine dry
pudding mix, dry milk powder, and water. Cook over medium heat until
mixture thickens and starts to boil, stirring often. Remove from
heat. Stir in margarine and coconut extract. Add oats. Mix well to
combine. Spoon mixture into pie crust. In a small bowl, combine
coconut, chocolate chips, and walnuts. Evenly sprinkle mixture over
filling. Bake for 30 to 35 minutes. Place pie plate on a wire rack
and allow to cool completely. Refrigerate for at least 30 minutes.
Cut into 8 servings.


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Buried Peanut Butter Treasure Pie Serves 8
From When Every Minute Counts

1 (8oz) pkg. Philadelphia f/f cream cheese
1/4 cup Chunky Peter Pan reduced fat peanut butter
1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
1 1/3 cup Carnation n/f Dry Milk Powder (divided)
2 cups water (divided)
1 (6 oz) Keebler chocolate piecrust
1 (4 serv) pkg. Jello s/f instant chocolate pudding mix
1/2 tsp vanilla extract
3/4 cup Cool Whip Free
2 tsp. Hershey's Lite Chocolate Syrup
2 tabl. (1/2 oz) chopped dry roasted peanuts

In a medium bowl, stir cream cheese and peanut butter with a spoon until soft. Add dry vanilla pudding mix, 2/3 cup dry milk powder and 1 cup water. Mix well using a wire whisk. Evenly spread mixture into piecrust. In a medium bowl, combine dry chocolate pudding mix, remaining 2/3 cup dry milk powder and remaining 1 cup water. Mix well using a wire whisk. Blend in vanilla extract. Spread mixture over peanut butter layer. Refrig. for at least 15 min. Just before serving, evenly spread Cool Whip Free over set chocolate layer, drizzle chocolate syrup over top and garnish with peanuts. Cut into 8 servings.

Each serving equals:
HE: 1 1/2 protein, 2/3 fat, 1/2 skim milk, 1/2 fat, 1 slider, 10 optional calories

272 cal, 9g fat, 12g protein, 36g carbo, 713mg sodium, 141, mg calcium, 1g fiber

Diabetic: 2 starch/carbo, 1 meat, 1 fat


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3/3/11 2:42 P

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Ultimate Peanut Butter Ice Cream

I Got the Machine ... Now What Do I Cook?, pg 19

2 cups Carnation Nonfat Dry Milk Powder
1/4 cup Carnation Coffee-Mate Fat Free Non Dairy Creamer
1/2 cup Splenda
1 3/4 cups cold water
6 tablespoons Peter Pan reduced fat peanut butter
1 teaspoon vanilla extract
1/4 cup mini chocolate chip
2 tablespoons (1/2 oz) chopped dry roasted peanuts

In a large bowl, combine dry milk powder, dry coffee creamer, Splenda and water. Add peanut butte and vanilla extract. Mix well to combine, using a wire whisk. Pour mixture into chilled canister of ice cream maker. Process according to the manufacturers directions. When mixture is at soft serve stage, add chocolate chips and peanuts and process for 1 minute longer. Serve at one or spoon mixture into covered container and freeze for up to 8 hours.

Serves 6 (1/2 cup) - Each serving equals:

HE 1 SM, 1 Pr, 1 Fa, 3/4 Sl, 5 OC
234 Calories, 8 gm Fa, 13 gm Pr, 30 gm Ca, 202 mg So, 306 Cl, 1 gm Fi
Diabetic: 1 SM, 1 Mt, 1 Fa, 1 St/Ca


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3/3/11 2:34 P

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Creamy Eggnog Pudding serves 4

1 (4 serv) pkg. Jello s/f instant vanilla pudding mix
2 cups f/f milk
1/2 cup Cool Whip Free
1 tsp. brandy extract
1/4 tsp. ground nutmeg

In a medium bowl, combine dry pudding mix and skim milk. Mix well using a wire whisk. Blend in Cool Whip Free and brandy extract. spoon pudding mixture into 4 dessert dishes. Sprinkle nutmeg over top. Refrig. for at least 20 min.

Each serving equals:
HE: 1/2 skim milk, 1/2 slider

76 cal, 0 fat, 4g protein, 15g carbo, 393mg sodium, 151mg calcium, 0 fiber

Diabetic: 1/2 skim milk, 1/2 starch/carbo or 1 starch/carbo



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3/3/11 2:33 P

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Lemon Ice Cream

I Got the Machine... Now What Do I Cook?, pg 26

1 1/3 cups Carnation Nonfat Dry Milk Powder
1 1/2 cups cold water
1/2 cup granular Splenda
1 (2 1/2 oz) bottle ReaLemon Lemon Juice
1/2 teaspoon vanilla extract
5 to 6 drops yellow food coloring

In a large bowl, combine dry milk powder and water. Stir in Splenda, lemon juice, vanilla extract and yellow food coloring. Pour mixture into chilled canister of ice cream maker. Process according to manufacturers directions. Serve at once or spoon mixture into a covered container and freeze for up to 8 hours.

Serves 6 (1/2 cup) - Each serving equals:

HE: 2/3 SM, 8 OC
64 Calories, 0 Ft, 5 gm Pr, 11 gm C, 88 mg So, 204 mg Cl, 9 gm Fi
Diabetic: 1 SM


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3/3/11 2:32 P

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Fudgy Peanut Butter Brownies Serves 8 (2 each)

1 1/2 cups Bisquick Reduced Fat Baking Mix
1 (4 serv) pkg. Jello s/f instant chocolate fudge pudding mix
1/2 cup creamy Peter Pan reduced fat peanut butter
1 cup unsweetened applesauce
1 tsp. vanilla extract
2 eggs or equivalent in egg substitute

Preheat oven to 350 degrees. Spray and 11 x 7 baking pan with butter flavored cooking spray. In a large bowl, combine baking mix and dry pudding mix. Add peanut butter, applesauce, vanilla extract, and eggs. Mix well to combine. Spread better into prepared baking pan. Bake for 20 - 25 min. Place baking pan on a wire rack and allow to cool completely. Cut into 16 bars.

Each serving equals:
HE: 1 1/4 protein,(1/4 limited) 1 bread, 1 fat, 1/4 fruit, 18 optional calories

229 cal, 8g fat, 7g protein, 30g carbo, 518mg sodium, 25mg calcium, 2g fiber

Diabetic: 2 starch/carbo, 1 meat, 1/2 fat



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3/3/11 2:31 P

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Any Season Strawberry Ice Cream

I Got the Machine ... Now What Do I Cook?, Pg 23

2/3 cup Carnation Nonfat Dry Milk Powder
1/4 cup Carnation Coffee-Mate Fat Free Non Dairy Creamer
1 cup cold water
1/2 cup granular Splenda
1 teaspoon lemon juice
2 cups frozen unsweetened strawberries, partially thawed and chopped

In a large bowl, combine dry milk powder, dry coffee creamer, and water. Stir in Splenda and lemon juice. Pour mixture into chilled canister of ice cream maker. Process according to the manufacturers directions. When mixture is at soft serve stage, add strawberries and process or 2 minutes longer. Serve at once or spoon mixture into a covered container and freeze for up to 8 hours.

Serves 4 (1/2 cup) - Each serving equals:

HE: 1 SM, 1/2 Fr, 1/4 Sl, 12 OC
121 Calories, 1 gm Fa, 4 gm Pr, 2 gm Ca, 64 mg Co, 168 mg Cl, 2 gm Fi
Diabetic: 1 SM, 1//2 Fr


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3/3/11 2:29 P

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Chocolate Almond Raspberry Pie serves 8
From When Every Minute Counts

1/2 cup raspberry spreadable fruit (divided)
1 (6 oz) Keebler chocolate piecrust
1 (8 oz) pkg. Philadelphia f/f cream cheese
1 (4 serv) pkg. Jello s/f instant chocolate pudding mix
2/3 cup Carnation n/f dry milk powder
1 1/2 cups water
1/2 tsp. almond extract
3/4 cup Cool Whip Free
2 tabl. (1/2 oz) chopped almonds
1 tabl. (1/4 oz) mini chocolate chips

Spread 1/4 cup spreadable fruit in bottom of piecrust. In a medium bowl, stir cream cheese with a spoon until soft. Add dry pudding mix, dry milk powder, water and almond extract. Mix well using a wire whisk. Evenly pour mixture over spreadable fruit. Refrigerate while making topping. In a small bowl, stir remaining 1/4 cup spreadable fruit with a spoon until soft. Stir in Cool Whip Free. Evenly spread topping mixture over set filling. Sprinkle almonds and chocolate chips evenly over top. Refrigerate for at least 15 min. Cut into 8 servings.

HINT: Spread able fruit spreads best at room temperature.

Each serving equals:
HE: 1 fruit, 1/2 bread, 1/2 protein, 1/4 skim milk, 3/4 slider/ 15 optional calories

226 cal, 6g fat, 7f protein, 36g carbo, 470mg sodium, 74mg calcium, 1g fiber

Diabetic: 1 fruit, 1 starch, 1/2 meat, 1/2 fat


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3/3/11 2:23 P

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Layered Strawberry Squares

Strawberries . . The Gem of the Garden, pg 32

12 (2 1/2 inch) graham cracker squares*
2/3 cup Carnation Nonfat Dry Milk Powder
2 cup water*
1 cup miniature marshmallows
1 (4 serving) pkg Jello sugar free vanilla cook and serve pudding mix
1 (4 servings) pkg Jello sugar free strawberry gelatin
4 cups sliced fresh strawberries
1 1/2 cups Cool Whip Free

Evenly arrange 9 graham crackers squares in a 9 by 9 inch cake pan. In a medium saucepan, combine dry milk powder, 1/2 cup water and marshmallows. Cook over medium-low heat until marshmallows are melted, stirring constantly. DO NOT BOIL. Place saucepan on a wire rack and allow to cool. Meanwhile, in a large saucepan, combine dry pudding mix, dry gelatin, remaining 1 1/2 cups water and strawberries. Cook over medium heat until mixture thickens and starts to boil. Stirring constantly and being careful not to crush berries. Place saucepan on a wire rack and let set for 20 minutes, stirring occasionally. Fold Cool Whip Free into cooled marshmallow mixture. Evenly spoon mixture over "crust". Spoon cooled strawberry mixture over marshmallow mixture. Crush remaining 3 graham cracker squares and evenly sprinkle crumbs over top. Refrigerate for at least 1 hour. Cut into 8 servings.

HINT: A self seal sandwich bag works great for crushing graham crackers.

Serves 8 - Each serving equals:

HE: 1/2 Br, 1/2 Fr, 1/4 SM, 1/2 SL, 10 OC

129 Calories, 1 gm Fa, 3 gm Pr, 27 gm Ca, 87 mg So, 136 mg Cl, 2 gm Fi

Diabetic: 1 1/2 St/Ca, 1/2 Fr


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3/2/11 7:45 P

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Apple Graham Cracker Pudding serves 6
From August 2002 newsletter

12 (2 1/2 inch) graham cracker squares (divided)
3 cups (6 small) cored, peeled and sliced cooking apples
1/4 cup Splenda Granular
1/2 tsp. Jo's applie pie spice or any apple pie spice
1 (12 fluid oz) can Carnation Evaporated f/f Milk

Preheat oven to 350 degrees. Spray and 8 x8 baking dish with butter flavored cooking spray. Crumble 6 of the graham crackers on the bottom of the prepared baking dish. Cover with half the apple slices. Sprinklel 2 tabl. Splenda and 1/4 tsp. Jo's apple pie spice evenly over apples. Crumble remaining crackers over apples. Place remaining apple slices on top of crumbs and sprinkle remaining 2 tabl. Splenda and 1/4 tsp. Jo's apple pie spice over apples. Pour evaporated milk evenly over top. Bake 35 - 40 min. or until apples are done. Place baking dish on a wire rack and let set for at least 5 min. Divide into 6 servings.

Serves 6, each serving equals:
HE: 1 Fr., 3/4 Br, 1/2 FFM, 4 OC

138 Cal, 2g fat, 4g pro, 26g Car, 127mg Sod, 160mg Cl, 2g fiber

Diabetic: 1 Fr, 1/2 St/Ca, 1/2 FFM

HINT: Good topped with 1 tabl. Cool Whipe Lite. If using, count optional calories accordingly.


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3/2/11 7:44 P

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Creamy 7-UP Treats serves 8
From August 2002 newsletter

2 (4 serv) Pkg. Jello s/f lime gelatin
2 cups boiling water
1 (8 oz) pkg. Philadelphia f/f cream cheese
2 cups Diet 7-UP
1/4 cup (1 oz) chopped pecans
1/2 cup Cool Whip Lite

In a medium bowl, combine dry gelatins and boiling water. Mix well to dissolve gelatin. Add cream cheese and Diet 7-UP. Mix well, using a wire whisk. Stir in pecans. Evenly spoon mixture into 8 desset dishes. Refrig. for at least 1 hour or until set. When serving, top each with 1 tabl. Cool Whip Lite

Serves 8 - Each serving equals:
HE: 1/2 Pr, 1/2 Fa, 1/4 Sl

59 Cal, 3g fat, 5g pro, 3g Carb, 154mg So, 89mg Cl, 0g fiber

Diabetic: 1/2 mt, 1/2 fa


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