|
Some of us grew up hearing, "If you
don't clean your plate, you can't have any dessert." Now we know
if portions are too large, we may be wise to save some for another meal.
So where does that leave dessert?
A dessert
typically is defined as a dish or course served at the end of a meal.
Many definitions say it is usually, although not always, a sweet dish.
With the 2005 Dietary Guideline's recommendation to "Get the
most nutrition out of your calories," can we have our dessert and
eat it, too?
Baseball
legend Yogi Berra is noted for saying, "When you come to a fork in
the road, take it." Let's explore some ways to combine the Dietary
Guidelines recommendations for three of the food groups with the recommendation
to prepare foods and beverages with little added sugars (caloric sweeteners)
in serving up delicious desserts.
Here are
Dietary Guideline recommendations for the three food groups featured
in the dessert ideas in this article: fruit, calcium-rich foods, grains.
(Source
and for more information: Finding Your Way to a Healthier You:
Based on the Dietary Guidelines for Americans at http://www.health.gov/dietaryguidelines/dga2005/document/pdf/brochure.pdf)
-
Focus
on Fruits.
Eat a variety of fruits -- whether frozen, canned, or dried
-- rather than fruit juice for most of your fruit choices. For
a 2,000 calorie diet, you will need 2 cups of fruit each day
(for example, 1 small banana, 1 large orange, and 1/4 cup of
dried apricots or peaches.)
|
 |
-
Get your calcium-rich foods.
Get
3 cups of low-fat or fat-free milk -- or an equivalent amount
of low-fat yogurt and/or low-fat cheese (1-1/2 ounces of cheese
equals 1 cup of milk) -- every day. For kids aged 2 to 8, it's
2 cups of milk. If you don't or can't consume milk, choose lactose-free
milk, products and/or calcium-fortified foods and beverages.
Photo
source: National Dairy Council®
|
|
- Make
half your grains whole. Eat
at least 3 ounces of whole-grain cereals, breads, crackers, rice
or pasta every day. One ounce is about 1 slice of bread, 1 cup
of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look
to see that grains such as wheat, rice, oats, or corn are referred
to as "whole" in the list of ingredients.
|
|
In planning
desserts with few added sugars, make the "Nutrition Facts" label,
found on most packaged foods, required reading. The Guidelines recommend:
Don't
sugarcoat it. Since sugars contribute calories with few, if any
nutrients, look for foods and beverages low in added sugars. Read the
ingredient list and make sure that added sugars are not one of the first
few ingredients. Some names for added sugars (caloric sweeteners) include
sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup,
and fructose.
(Source
and for more information: Finding Your Way to a Healthier You:
Based on the Dietary Guidelines for Americans at http://www.health.gov/dietaryguidelines/dga2005/document/pdf/brochure.pdf)
|
Difference
Between "Natural" and "Added Sugars"
The
sugars listed on the Nutrition Facts panel on foods include BOTH
naturally occurring sugars (like those in fruit and milk) as well
as those added to a food or drink. Naturally occurring sugars
are NOT considered "added sugars."
Below
is a comparison the U.S. Food and Drug Administration provided on
two yogurts. The plain yogurt on the left has no added sugar; the
other one does. Depending on your overall food choices and calorie
needs, either one might be a satisfactory choice. Just be aware
that when a dairy or fruit product cites "sugars" on the
Nutrition Facts panel, it doesn't mean there are added sugars, unless
a form of sugar listed in the ingredients.
|
|
|
|
Plain
Yogurt: contains no added sugars
Ingredients:
cultured pasteurized grade A nonfat milk, whey protein
concentrate, pectin, carrageenan
|
Fruit
Yogurt: contains added sugars
Ingredients:
cultured grade A reduced fat milk, apples, high
fructose corn syrup, cinnamon, nutmeg, natural
flavors, and pectin
|
|
So, when
you're at that fork in the road regarding desserts, grab your fork - or
spoon - and try some of these recipes!
|
NOTE:
The following recipes have previously been published on this Web
site. The printer-friendly copy contains a link back to the original
article that contained the recipe.
|
Cocoa-Berry
Yogurt Tarts
Makes
6 servings Prep time: 10 minutes
Per serving:
1/8 fruit serving
3/4 dairy serving
1 teaspoon added sugar
(Note:
1/2 cup ricotta cheese equals 1 dairy serving)
 Printer-friendly
copy
Recipe
courtesy of 3-A-Day of Dairy (www.3aday.org)
and provided by Jennifer Meyer, RD, LMNT, Program Director, Dairy Council
of Nebraska.
 |
| Cocoa-Berry Yogurt mixture also can be served without
the tart shell, which will lower calories. |
- 1 1/2
cups low-fat vanilla yogurt
- 1 1/2
cups reduced-fat ricotta cheese
- 2 tablespoons
sugar
- 2 tablespoons
unsweetened cocoa powder
- 6 graham
cracker tart shells
- 3/4 cup
strawberries, sliced (raspberries or blueberries also can be used)
DIRECTIONS:
Mix yogurt, ricotta, sugar and cocoa powder thoroughly with whisk
until creamy. Spoon 1/6 mixture into each tart shell and top with sliced
strawberries.
Nutritional
Facts Per Serving: Calories: 260; Total Fat: 9 g; Saturated Fat: 3
g; Cholesterol: 20 mg; Sodium: 250 mg; Calcium: 20% Daily Value; Protein:
9 g; Carbohydrates: 37 g; Dietary Fiber: 3 g
|
ALICE'S
TIPS:
-
This
recipe also tastes delicious spooned directly into a serving
dish and topped with berries. Dress it up for an elegant meal
by serving it in a fancy glass!
- If
you have extra ricotta cheese after making this recipe, you can
blend equal portions of ricotta cheese and yogurt in a blender
or food processor until smooth to make a base for dips.
|
Special
thanks to Jennifer Meyer, RD, LMNT, Program Director, Dairy Council of Nebraska,
for her help with this article. For more yogurt recipes, visit www.3aday.org
Tutti
Frutti Rice Pudding
Makes 4 servings
Per
serving:
1/4
whole grain serving (if brown rice is used)
1/2 fruit serving
1/4 dairy serving
2-1/4 teaspoons added sugar
 Printer-friendly
copy
Enjoy
this healthy, hearty pudding made with fruit, whole-grain rice, skim or
low-fat milk, and eggs for under 200 calories per serving!
IMPORTANT: Read recipe, including Alice's
Tips, before starting to prepare pudding.
 Cooking
spray
1/2 cup cooked rice
1/2 cup (2 oz.) mixed, diced, dried fruit bits
2 eggs
3 tablespoons sugar*
1/2 teaspoon vanilla
1 cup skim or low-fat (1%) milk
Ground cinnamon, optional
-
Preheat
oven to 350 F with oven rack in the middle.
-
Lightly
spray 4 (6-ounce) custard cups with cooking spray and place in a large
baking pan. Leave some space around each custard cup.
-
Spoon
2 tablespoons of the rice and 2 tablespoons of the fruit bits into
each cup.
-
In
medium bowl, beat together eggs, sugar and vanilla until well blended.
Stir in milk. Pour over rice and fruit in cups. Sprinkle with cinnamon,
if desired.
-
Place
pan on middle rack in preheated oven.
-
Pour
very hot (but not boiling) water into pan to within 1/2 inch of top
of custards.
-
Bake
until a knife inserted near center comes out clean, about 35 to 45
minutes. (A thermometer inserted at the center reads 160 F when the
custards are done.) Remove promptly from hot water.
-
Cool
on wire rack 5 to 10 minutes. Serve warm or chilled.
* For a
caramel flavor, use firmly packed brown sugar.
Nutrition
information per serving of 1/4 recipe without cinnamon: Calories,
164; Protein, 6 g; Carbohydrates, 29 g; Total Fat, 3 g; Cholesterol, 107
mg; Sodium, 67 mg.
Source:
Adapted slightly from an American Egg Board recipe, courtesy of Mary Torell,
Public Information Officer, Nebraska Department of Agriculture - Poultry
& Egg Division. For more information on cooking with eggs, visit the
American Egg Board Web site and the Nebraska Department of Agriculture
Poultry and Egg Division Web site:
|
Alice's
Tips:
-
This is a great recipe for using extra cooked brown rice! For
more information on cooking brown rice: lancaster.unl.edu/food/ciq-rice.htm
-
If desired, put together your own combination of dried fruits
- apricots, cranberries, cherries, raisins, blueberries, etc.
Dice so they're all in small pieces.
-
Transfer custard mixture to a 2-cup liquid measuring cup for
easy pouring into custard cups.
-
Start checking custard at 35 minutes, the earliest time it might
be done. Check periodically until done.
-
It
may be easier to remove the custard dishes from the pan while
the pan is still in the oven. Let the water in the pan cool
before lifting the pan from the oven.
-
Some
Internet Web sites suggest using a slotted, broad-bladed, metal
spatula to help you lift custard dishes from the water until
you can get a grip on the dish.
- Store
custard in the refrigerator and plan to eat within a day or two.
Avoid letting custard sit at room temperature more than two hours,
TOTAL time.
|
Fruit
Slush
Makes 4 servings
Per
serving:
1-1/2
fruit servings
1/4
dairy serving
Sugar varies, depending on sweetener chosen
 Printer-friendly
copy
- 3 cups
frozen fruit (such as frozen strawberries, blueberries, raspberries,
or melon)
- 1 teaspoon
vanilla extract
- 1 cup
fat-free milk or nonfat plain yogurt
- Sweetener
as needed: about 1-3 tablespoons sugar or the equivalent in artificial
sweetener
DIRECTIONS:
Blend first three ingredients until smooth. Sweeten to taste.
Source:
Courtesy of the National Cancer Institute's Eat 5 to 9 A Day program at
www.5aday.gov
|
ALICE'S
TIPS:
-
This
is a great recipe for using odds and ends of frozen fruit. The
slush in the picture includes raspberries, strawberries and
blueberries.
-
It
may be difficult to blend very large frozen strawberries in
some blenders. You may be more successful if you thaw the strawberries
slightly until you can cut them into smaller pieces.
- This
slush is best if served immediately. It makes a great dessert
and can be quickly assembled just before serving.
|
 Fantastic
Fruit Parfait
No
need to get out your recipe book for this dessert. Just layer low-fat
or non-fat yogurt and fruit in whatever proportions you'd like that fit
in your meal pattern. If desired, add some low-fat granola or another
favorite cereal.
Drink your
dessert! Just divide your favorite smoothie in half and serve in a fancy
glass!
Per
serving (1/2 of recipe):
1-1/2 fruit servings
1/4 dairy serving
 Sugar
varies, depending on how yogurt was sweetened
Printer-friendly
copy
- 1 cup
UN-sweetened, frozen raspberries
- 3/4 cup
100% orange juice (if you use frozen juice, don't forget to dilute first)
- 1/2 cup
fruit-flavored, low-fat yogurt (try peach)
DIRECTIONS:
Blend all ingredients well in blender and drink!
VARIATIONS:
- Frozen
strawberries, blueberries, mixed berries, mango, or peaches
- Pineapple
juice, orange-tangerine juice, and other 100 percent juice blends
- Different
yogurt flavors
Source:
Courtesy of the National Cancer Institute's Eat 5 to 9 A Day program at
www.5aday.gov
| ALICE'S
TIP: Using
frozen fruits helps thicken the smoothie. To freeze fresh berries,
wash them thoroughly under running tap water, pat dry with clean
paper towels and freeze in a single layer on a rimmed cookie sheet.
Transfer to a freezer bag when frozen. Pour out as needed. |
Another
Dessert Idea (Includes Chocolate!)
 |
"Having
a piece of chocolate at the end of a meal is really not a bad strategy
(for weight control). You're already pretty full and less likely to
overeat and sit down and eat the whole box. I find myself that having
the most delicious chocolate I can think of in a small amount at the
end of the meal really helps me end the meal! It's a satisfying finish
and I know I'm finished then. You need to keep the sensory pleasure
in there, too."
Source:
Barbara Rolls, PhD, author of Volumetrics: Feel Full on Fewer
Calories, <lancaster.unl.edu/food/ftjan01.htm>
|
It is possible
to eat a small piece or two of chocolate candy at the end of a meal and
stay under 100 calories (or less!) -- check the Nutrition Facts panel.
This amount fits within most people's discretionary calories.
Choose
a chocolate candy you really enjoy. Take time to savor the flavor as you
eat it. Consider eating dark chocolate. Chocolate contains flavonoids,
the same substances we hear about in red wine and green tea. These flavonoids
may help protect against heart disease. Dark chocolate is higher in flavonoids
than other forms of chocolate.
Dark
chocolate has a slightly bitter flavor. It may be more appealing to adult
tastebuds than to those of children.
Special
thanks to . . . I'd like to express my appreciation to my colleague, Linda
Boeckner, PhD, RD, University of Nebraska Cooperation Extension Nutrition
Specialist, for her help with this month's Food Reflections article.
|
