December 2009
Cheers to Low Calorie Holiday Desserts
by Mary Gerlach, R.D.
Registered Dietician
The holidays are here and statistics show most Americans gain weight this time of year. It’s almost impossible not to gain weight. At every gathering there are piles of tempting cookies, pies, candy, and other sweet delights to entice you. It’s not uncommon for each cookie to exceed 300 calories, and who can eat just one.
Many other holiday desserts can contain as many as 1,000 calories or more per serving. And that’s just the dessert! It’s no wonder the average American gains between five and 10 pounds over the holidays.
But it’s the only time of the year I get to do this, you say. All these yummy desserts are not usually available at other times, so I must get my fill now. Well…perhaps! But you’ll certainly pay for it next year when it’s time to lose the extra weight. Or you’ll pay for it even more dearly by keeping those extra pounds all year, and gaining another five to ten pounds next holiday season.
So this season, why not try to maintain a little self control and see if it’s possible to weigh the same next January as you did the beginning of November. You’ll love yourself for doing it. I’m not suggesting cutting out holiday desserts altogether…that would be entirely too much self control after all. I’m suggesting offering your family and friends, and most importantly yourself, some lower calorie alternatives. Here are some ideas to help you succeed this holiday season…good tasting desserts under 250 calories per serving.
High Altitude Dark Gingerbread Bundt Cake
Prepare this recipe at altitudes of 3,500 feet above sea level or greater.
2¾ cups all purpose or unbleached flour
¾ cup sugar
¼ cup unsweetened cocoa
2 tsp. ground ginger
1½ tsp. baking powder
¾ tsp. baking soda
½ tsp. salt
½ tsp. ground cinnamon
½ tsp. nutmeg
½ tsp. cloves
½ cup Egg Beaters or other egg substitute
¾ cup dark molasses
2/3 cup canola oil
1 cup water
Powder sugar for garnish
Heat oven to 350° F. Spray 12-cup Bundt pan with nonstick cooking spray; sprinkle with flour.
In mixing bowl, combine all dry ingredients, including spices; mix well. In separate bowl, combine eggs, molasses, oil and water; beat well. Add egg mixture to flour mixture; beat just until combined.
Mixing tip: Gently and briefly fold the liquid into the dry ingredients. A light touch prevents the protein in the flour from forming into strands of gluten, ensuring a tender, moist cake.
Pour batter into prepared pan. Bake at 350° F for 45 to 60 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack for 15 minutes. Invert onto serving plate. Cool 30 minutes or more. When cool, dust with powdered sugar. Makes 16 servings. Note: At altitudes under 3,500 feet, decrease flour to 2½ cups, increase sugar to 1 cup and molasses to 1 cup.
Nutrition information per serving: Calories 230; Carbohydrates 38 gm; Protein 3 gm; Fat 10 gm; Cholesterol 25 mg; Sodium 190 mg.
Hot Buttered Rum Fruit
The alcohol cooks out of this fruit dessert, but the flavor stays.
1 (20-ounce) can pineapple chunks in natural juice, drained
1 (15-ounce) can peach halves, drained and halved again
1 (15-ounce) can pear halves, drained and halved
¼ cup sweetened dried cranberries
1/3 cup firmly packed brown sugar
1 Tb. cornstarch
½ tsp. nutmeg
½ cup apple cider or juice
1 Tb. margarine
¼ cup rum
½ cup chopped pecans
Heat oven to 325° F. Arrange fruit in ungreased 12x8-inch baking dish. In medium saucepan, combine brown sugar, cornstarch, nutmeg and apple cider; mix well. Cook over medium heat until bubbly and thickened, stirring frequently. Stir in margarine; cook until melted. Remove from heat; stir in rum.
Pour over fruit. Bake at 325° F for 25 minutes or until hot and bubbly. Sprinkle with chopped pecans and serve immediately. Makes 10½-cup servings.
Nutrition information per serving: Calories 140; Carbohydrates 23 gm; Protein 2 gm; Fat 2 gm; Cholesterol 0 mg; Sodium 35 mg.
Sugarless Oatmeal Applesauce Raisin Cookies
½ cup flour
1½ tsp. ground cinnamon
½ tsp. baking soda
¼ tsp. salt
¼ tsp. ground nutmeg
1 tsp. ground cloves
1 tsp. ground allspice
½ cup quick oatmeal
½ cup unsweetened chunky applesauce
¼ cup canola or sunflower oil
¼ cup Egg Beaters or other egg substitute
1 tsp. vanilla
2/3 cup raisins
In mixing bowl, combine all dry ingredients; mix well. Add applesauce, oil, egg, vanilla and mix just to moisten. Gently stir in raisins.
Drop by teaspoonful on cookie sheets lightly sprayed with cooking spray. Bake at 375° F for 10-12 minutes. Cookies are best served warm. Makes about 2 dozen cookies.
Nutrition information per cookie: Calories 32; Carbohydrates 8 gm; Protein 1 gm; Fat 2 gm; Cholesterol 0 mg; Sodium 5 mg.
Holiday Meringue Cookies
Strong coffee can be used in the filling in place of the coffee liqueur.
Cookies
3 egg whites
¼ tsp. cream of tartar
½ cup sugar
Filling
1 cup semisweet chocolate chips, melted
¼ cup sugar
1 Tb. coffee-flavored liqueur
1 egg, beaten
¼ cup finely chopped walnuts or pecans
Heat oven to 275° F. Line cookie sheets with parchment paper or grease and flour cookie sheets. In small bowl, beat egg whites and cream of tartar at medium speed with electric mixer until soft peaks form. Gradually add ½ cup sugar, beating at high speed until stiff peaks form. Drop mixture by scant teaspoonfuls onto paper-lined cookie sheets.
In medium bowl, combine all filling ingredients; mix well. Drop ½ teaspoon filling into top center of each cookie. Bake at 275° F for 30 minutes. DO NOT OPEN OVEN. Turn oven off; leave cookies in oven with door closed for 30 minutes. Remove from oven; cool completely. Remove cookies from paper.
Nutrition information per cookie: Calories 20; Carbohydrates 3 gm; Protein 0 gm; Fat 1 gm; Cholesterol 3 mg; Sodium 0 mg.