Fruit Ice Pops

There's nothing new about this idea, but if it's been a while since you were a kid, you might need to be reminded how much fun popsicles are to eat! I recently purchased a Zoku Ice Pop Maker and have been creating elaborate fruit-based pops ever since. Juicy, sweet summer fruits pureed in a blender with a bit of water (sometimes mixed with milk or fat-free half & half for a creamy pop) is all you need to do. If you desire more sweetness, add a small amount of sugar, agave nectar, honey or Splenda and you're ready to freeze! You don't need a fancy pop maker, just use paper cups and crafts sticks and in a few hours you'll have delicious, low-cal frozen treats to cool you off.

Here are some of my favorite pops:

Pineapple Coconut: Puree fresh pineapple, water, a few tablespoons of pineapple or orange juice, 1 tablespoon of shredded coconut and a few drops of coconut extract in a blender. Freeze until firm.*

Caramel Apple: Mix together apple cider and a small amount of caramel syrup. Freeze until firm.*

Strawberries & Cream: In a blender puree fresh strawberries, water, and 1 teaspoon of sugar or Splenda. Set aside 3/4 of the mixture. Add milk or fat-free half & half to the remaining puree. Fill pop mold part of the way with the strawberry puree and partially freeze (about 1 hour). Fill the mold with the strawberry cream mixture and continue freezing until firm.*

*If using a Quick Pop Maker, some sugar needs to be added to the mixture for optimum release, although only a small amount needs to be added. I've had excellent results using a combination of sugar and Splenda in my puree mixtures.

Cherry Cheesecake Tapioca Pudding

It's that time of year again when fresh cherries are widely available and at the lowest prices of the season. My family loves them and I can't have too many recipes that highlight their juicy goodness. This is an old-fashioned one that reminds me of my childhood. Our housekeeper, Melvina, didn't make many desserts when cooking for my seven brothers and sisters, although on a rare occasion she'd make creamy tapioca to our great delight. Normally, tapioca pudding is made with milk, but this recipe is water-based which reduces the calories and fat. The fresh, light flavor is drawn directly from the cherries as they simmer and infuse the pudding. The addition of low-fat cream cheese and sprinkling of graham cracker gives it that distinct "cheesecake" taste. This is an easy dessert or snack that just screams "Summer!"

Cherry Cheesecake Tapioca Pudding
Makes 4 servings

3 cups fresh cherries, pitted and halved
1¼ cups water
1 teaspoon lemon juice
1/3 cup Splenda granular
3 tablespoons quick tapioca
Dash salt
2 tablespoons low-fat cream cheese, room temperature
½ teaspoon vanilla extract
2 tablespoons crushed graham crackers, divided for garnish

1. Mix the cherries, water, lemon juice, Splenda, tapioca and salt in a medium saucepan and allow to sit for 5 minutes. Heat mixture on medium heat, stirring constantly, until it comes to a boil. Reduce heat to a simmer and continue cooking, stirring often, for 10-15 minutes until cherries soften and tapioca becomes translucent.

2. Add cream cheese and stir until melted and well blended. Remove from heat and add vanilla. Divide into 4 serving dishes and refrigerate until chilled.

3. Just before serving, sprinkle each with ½ tablespoon crushed graham crackers.

Nutritional Information per serving: 159.5 calories, 29 g carbohydrate, 3 g total fat, 2 g saturated fat, 96 mg sodium, 1.5 g fiber, 1.7 g protein.

Original recipe by Kathy Sheehan, copyright 2011

Rhubarb Upside-Down Cake

When I was first diagnosed with diabetes, my doctor gave me a list of good and bad foods. I remember that unsweetened rhubarb was a "free food" and, in my despair at the time, I recall sarcastically joking that I could eat all the unsweetened rhubarb I wanted - lucky me! Rhubarb is one of the earliest harvests of the spring garden and is abundant in stores and farmer's markets right now. It's full of antioxidants, vitamin C, calcium and fiber, so it is an excellent and healthy choice, but usually requires a lot of sugar to counterbalance the extreme tartness. This simple dessert is a good mixture of sweet and tart. It's easy and quick to prepare and I highly recommend that it be eaten fresh and warm out of the oven.

Rhubarb Upside-Down Cake
Makes 6 servings

¼ cup light brown sugar, unpacked
2 tablespoons zero trans fat buttery spread (I use Smart Balance)
Zest of ½ of an orange
7 ounces rhubarb (about 5-6 stalks)
½ cup all-purpose flour
¼ cup almond flour (or finely ground almonds)
1/8 teaspoon salt
¾ teaspoon baking powder
1/3 cup zero trans fat buttery spread
1/3 cup Splenda, granular
1 egg + 1 egg white
2 tablespoons fat-free buttermilk (or skim milk)
½ teaspoon vanilla extract

1. Preheat the oven to 350°F. In an 8-inch cast iron skillet (or 8" cake pan), melt 2 tablespoons buttery spread and brown sugar; stir to combine. Add orange zest and stir. Slice the rhubarb on the diagonal into 1-2" pieces and add to the brown sugar mixture and spread evenly over the bottom of the pan; set aside.

2. In a small bowl, stir together the flour, almond flour, salt, baking powder; set aside. With a handheld mixer, cream the 1/3 cup buttery spread and Splenda. Add the egg and egg white and beat until well combined. Add the buttermilk and vanilla and beat well.

3. Add the dry ingredients and beat until incorporated. Pour over the rhubarb and spread to cover. Bake for 30 minutes or until a toothpick inserted into the cake comes out clean. Remove from oven and allow to cool for about 5 minutes. Turn out onto a serving plate and cool for another 15 minutes. Serve immediately. This cake is best served warm.

Nutritional Information per serving: 215 calories, 17.5 g carbohydrate, 14.3 g total fat, 3.5 g saturated fat, 238 mg sodium, 1.3 g fiber, 4.2 g protein.

Original recipe by Kathy Sheehan, copyright 2011

Bananas Foster Quick Bread

The original Bananas Foster dessert was created by the chef at Brennan's Restaurant in New Orleans in the early 1950's and has been the most requested dessert item on their menu ever since! It is a mixture of butter, brown sugar, banana liquor, sliced bananas, dark rum and cinnamon that is set aflame then served over vanilla ice cream. This banana bread recipe adopts some of those flavors and results in a unique taste that is delicious for breakfast, as an afternoon snack or even for dessert. It's quick and easy to prepare because you don't need a mixer...just stir, pour and bake. If you don't have rum flavoring in your pantry, but happen to have dark or spiced rum in your cabinet, just use the real thing. In this recipe, it's not too overpowering at all, but gives the bread a subtle flavor that adds depth and richness. Because this is a reduced fat and carb bread, be sure to wrap any leftovers well or freeze it for later to reserve it's freshness.

Bananas Foster Quick Bread
Makes 16 servings

1 cup all-purpose flour
½ cup almond flour
2 teaspoons baking powder
1 teaspoon baking soda
1/8 teaspoon salt
½ teaspoon cinnamon
½ cup oat bran or wheat germ
2 very ripe bananas, mashed (about 1 cup)
1 egg, lightly beaten
¼ cup sugar
¼ cup Splenda, granular
1/3 cup egg substitute (or 2 egg whites)
¼ cup unsweetened applesauce
3 tablespoons canola oil
1 teaspoon rum extract (or 2 teaspoons dark or spiced rum)
½ teaspoon butter flavoring
¼ cup low-fat buttermilk
3 tablespoons brown sugar, packed

1. Preheat oven to 350°F. Lightly spray an 8½" x 4½" x 2½" loaf pan with non-stick cooking spray; set aside.

2. In a large mixing bowl, sift together the flour, almond flour, baking powder, baking soda, salt and cinnamon. Stir in oat bran and set aside.

3. In a medium mixing bowl, mash the banana and add the sugar and Splenda; stir with a fork to combine. Beat in the egg, egg substitute, applesauce, canola oil, rum extract, butter flavoring and buttermilk. Add wet ingredients to the dry ingredients and stir until just combined but no flour is visible. Don't overmix.

4. Pour into the loaf pan, gently smoothing the top. Sprinkle the brown sugar over the batter and bake for 55 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer to a wire rack and cool in pan for 10 minutes. Remove from pan and cool on a wire rack completely before slicing. Wrap leftovers well to preserve freshness.

Nutritional Information per serving: 125.6 calories, 18.6 g carbohydrate, 5 g total fat, 0.5 g saturated fat, 157.6 mg sodium, 1.5 g fiber, 3.1 g protein.

Recipe by Kathy Sheehan, copyright 2011

Ginger-Walnut Salmon and Asparagus

I checked out an excellent cookbook from the library that I'd like to share with you. It has so many recipes I've marked to try, this book will most likely be one I will purchase for my own collection in the future. It's the 8th edition of The New American Heart Association Cookbook (ISBN 978-0-307-40757-3). The recipe below is one from their seafood section and is quick, easy to prepare and delicious! As it bakes in the foil pouch, the topping thickens and becomes a sweet and tangy glaze. The walnuts add a satisfying crunch, not to mention even more Omega 3 fatty acids to a dish already generous with them. It is truly a heart-healthy main course!

Ginger-Walnut Salmon and Asparagus
Makes 4 servings

Cooking spray
12-20 medium asparagus spears
4 salmon fillets (about 5 ounces each)
1/4 cup light brown sugar, firmly packed
3 tablespoons honey or agave nectar
1½ tablespoons Worcestershire sauce (low sodium)
1 tablespoon cornstarch
1 teaspoon grated ginger root
1/4 cup chopped walnuts
1 tablespoon plus 1 teaspoon crystallized ginger (chopped)

1. Preheat oven to 450-degrees. Lightly spray four 15" x 12-inch sheets of aluminum foil with cooking spray. Place 3 to 5 asparagus spears in the center of each. Top with the salmon, skin side down.

2. In a small bowl, whisk together the brown sugar, honey, Worcestershire sauce, cornstarch and ginger root until the sugar is dissolved. Spoon over the top and sides of the fish. Sprinkle with the walnuts and crystallized ginger. Wrap the foil loosely and seal tightly (this leaves room for the heat to circulate inside). Place the packets on a baking sheet and bake for 20 minutes.

3. Being careful to avoid steam burns, slowly open a packet and check the salmon for doneness. If it isn't quite ready, reseal the packet and bake a few minutes longer. Open the packets carefully. Remove the skin if desired (tongs work well). Transfer the fish and asparagus to plates, top with sauce and serve immediately.

Nutritional Information per serving: 357 calories, 34 g carbohydrate, 10 g total fat, 1.5 g saturated fat, 118 mg sodium, 3 g fiber, 34 g protein.

Recipe from the book The New American Heart Association Cookbook 8th edition, Clarkson Potter Publishers, New York, copyright 2010. p. 159.

Stovetop Custard Sauce

This is one of my favorite comfort foods that goes back to my childhood. It's adapted from my grandmother's recipe that she called "My Float," which was most likely inspired by the "Floating Islands" dessert that was so popular many decades ago. It is a rich, vanilla egg custard (more like a sauce or eggnog) that my grandmother would make as a treat for my mother when she was sick as a little girl in the 1940's and 50's. This tradition was passed down, as I recall my mother making this same easy-to-swallow dessert for me and I later made it for my own daughter when she was sick. I can't taste it now without feeling surrounded by the love of these special women in my life.

Last week I developed a spring cold and, when my throat was dry and sore, I decided to remake this special recipe and sip it warm. It brought immediate comfort both physically and emotionally. I used a mixture of 1% milk, almond milk and a bit of mascarpone cheese to replace the whole milk called for in the original recipe, which reduced the calories and some fat. When I replaced the sugar with Splenda, the carb count was slashed by 75%. The taste is every bit as delicious as I remember. It can be eaten alone one soothing spoonful at a time, or serve it over fresh fruit. Orange slices are especially nice if you like the taste of creamsicles! Anyway you serve it, I'm sure it will bring you comfort and joy, too.

Stovetop Custard Sauce
Makes eight generous ½ cup servings

4 eggs, lightly beaten
3 cups low carb milk of choice (unsweetened)
1/8 teaspoon salt
3 tablespoons allulose

3 tablespoons powdered erythritol-based sweetener (confectioners)

10 drops monkfruit extract or stevia, or to taste
2 tablespoons mascarpone cheese
1 teaspoon vanilla extract

1. Beat the eggs in a medium bowl and add 2 cups milk. Beat with a wire whisk until well blended. Pour through a strainer to remove egg solids that did not incorporate and return mixture to bowl. Add the remaining cup of milk, dash salt, sweeteners and mascarpone cheese. Whip with a wire whisk until well blended. (Tiny specks of the mascarpone cheese may not blend completely, which is fine. They will melt into the mixture when heated.)

2. Boil only enough water in the bottom pan of a double boiler so that the top of the double boiler doesn't touch the water, but will hover above it. (If you don't own a double boiler, use two different size pans and nest them one inside the other, but be sure the top pan won't be sitting in the boiling water.)

3. Pour egg mixture into the top pan of a double boiler and place over the boiling water. Reduce heat until water is simmering and stir the egg mixture often for the first 5 minutes. Continue stirring constantly until mixture thickens slightly and coats the back of a spoon. This may take 10-20 minutes depending on the temperature of the water. NOTE: Do not overcook or boil mixture because the egg will separate and scramble! The temperature only needs to reach 160°F for eggs to be safely cooked.

4. Remove top pan from heat and allow to cool for 5-10 minutes, stirring occasionally. Add vanilla and stir to combine. Refrigerate custard until serving time. If desired, the custard can be served warm, but it is usually served chilled either alone or over fruit. It is wonderful over fresh orange slices or any combination of fruit salad.

Nutritional Information per ½ cup serving (fruit not included): 115 calories, 3 g carbohydrate, 9.8 g total fat, 5.3 g saturated fat, 98 mg sodium, 0.1 g fiber, 4.7 g protein. Net carbs per serving: 2.9 grams

Recipe by Kathy Sheehan, copyright 2011. Revised 2024.  Inspired by my grandmother Gaga's recipe taken from her handwritten recipe notebook from the 1940's.

How does this compare to my grandmother's recipe? This recipe contains significantly fewer calories and carbohydrate compared to the traditional recipe that calls for whole milk and sugar. For comparison, the nutritional information for the same size serving of the traditional recipe is 168.8 calories, 25.3 g carbohydrate, 5.2 g total fat, 2.5 g saturated fat, 106 mg sodium, 0 g fiber, 5.9 g protein.

Spiced Up Carrot Muffins

What bunny wouldn't love these? Made with a pound of sweet carrots, these Southwestern-style muffins are a good source of beta carotene and provide a half serving of vegetables in every muffin! They are partially sweetened with agave nectar, which is similar to a light cactus honey. (It's not as thick as regular honey, but almost as sweet.) You can find agave nectar in health food stores and many regular grocery stores due to its increasing popularity. Another benefit of these muffins is obtained by the tiny amount of cayenne, which is known to increase metabolism. By using almond flour for half of the wheat flour in a traditional muffin recipe, the carbs are cut by over 30%! They're not too sweet and they have a little spicy kick from the cayenne, which makes them an excellent side with grilled meat, chicken or fish. I also enjoy them as a snack in the afternoon. Recently, I served these at a pot luck dinner and they were well received by my guests, each wondering about the unusual combination of flavors. No one could believe they were a "diet" muffin, and neither will you!

Spiced Up Carrot Muffins
Makes 12 muffins

1/3 cup canola oil
1/3 cup light agave nectar
¼ cup Splenda granular
2 large eggs
Zest of 1 lime
Juice of 1 lime (about 2-3 tablespoons)
1 pound grated carrots (about 3 cups)
1 cup all-purpose flour
1 cup almond flour (or finely ground almonds)
2 teaspoons baking soda
¼ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground ginger
1/8 teaspoon ground cayenne (or less, if you don’t like too much heat)
6 tablespoons chopped pecans or pine nuts, divided

1. Preheat oven to 350-degrees F. Spray a 12-cup muffin tin with non-stick vegetable spray or line with paper muffin cups; set aside.

2. In a large bowl, whisk together the all-purpose flour, almond flour, baking soda, salt and spices; set aside.

3. Using an electric handheld or standing mixer on medium-high speed, mix together the canola oil, agave nectar, Splenda, and eggs until well blended. Add the zest and juice of one lime and mix well. Add the grated carrots and mix thoroughly.

4. Make a well in the center of the dry ingredients and add the wet ingredients all at once. With a wooden spoon, stir until just moistened. Add ¼ cup of the nuts and stir. Divide the batter equally among the prepared muffin cups. Sprinkle about ½ teaspoon of the remaining nuts on the top of each muffin.

5. Bake in preheated oven for 22-25 minutes until a toothpick comes out clean. Cool in pan for 5 minutes, and then transfer muffins to a wire rack to cool. Serve warm or at room temperature.

Nutritional Information per muffin: 220.7 calories, 20.9 g carbohydrate, 14 g total fat, 1.2 g saturated fat, 293.5 mg sodium, 2.5 g fiber, 4.7 g protein.

Recipe by Kathy Sheehan, copyright 2011