Low-Fat Cheesecake

Ingredients
9 whole low-fat cinnamon graham crackers, broken in half
2 tablespoons unsalted butter, melted
Cooking spray
2 8-ounce packages Neufchatel cream cheese, softened
2 8-ounce packages fat-free cream cheese, softened
1 1/2 cups sugar
1 cup reduced-fat sour cream
2 large eggs plus 3 egg whites
2 tablespoons all-purpose flour
1 teaspoon vanilla extract
1 teaspoon finely grated lemon zest
Assorted toppings


Directions
Preheat the oven to 350 degrees F. Pulse the graham crackers in a food processor until crumbled. Add 1 to 2 tablespoons water and the butter; pulse until moistened. Wrap the outside of a 9-inch springform pan with foil to prevent leaks. Coat the inside of the pan with cooking spray and press the crumbs onto the bottom. Bake until browned, about 8 minutes. Let cool, about 10 minutes.


Meanwhile, beat both cream cheeses and the sugar with a mixer on medium-high speed until smooth, 5 minutes, then beat in the sour cream on low. Lightly whisk the 3 egg whites in a bowl, then add to the cheese mixture along with the 2 whole eggs, flour, vanilla and lemon zest. Beat on medium speed until fluffy, 3 minutes. Pour over the crust.


Place the cheesecake in a roasting pan and add enough warm water to come one-quarter of the way up the sides of the springform. Bake until the cake is set but the center still jiggles, about 1 hour 10 minutes. Turn off the oven; keep the cheesecake inside with the door closed for 20 minutes.


Remove the cake from the water bath and transfer to a rack. Run a knife around the edge, then cool completely. Chill until firm, at least 8 hours. Top as desired.


SOURCE

Sugarless Cake

Sugarless Cake Ingredients

1 c. dates, chopped
1 c. prunes, chopped
1 c. raisins
1 c. cold water
1 stick margarine, melted
2 eggs
1 tsp. baking soda
1/4 tsp. salt
1 c. plain flour
1 c. nuts, chopped
1/4 tsp. cinnamon
1/4 tsp. nutmeg
1 tsp. vanilla

Sugarless Cake Preparation

Boil dates and prunes in the one cup of water for 3 minutes; add margarine and raisins and let cool. Mix flour, soda, salt, eggs, nuts, spices and vanilla. Add to fruit mixture. Stir to blend. Pour into baking dish. Bake at 350 degrees for 25 to 30 minutes.

SOURCE

Pear and Raspberry Pie

Preparation Time

20 minutes

Cooking Time

25 minutes

Ingredients (serves 4)

• 6 firm ripe pears, peeled, cored, cut into wedges
• 1 tbs brown sugar
• 1 tbs water
• 1 x 7cm cinnamon stick
• 125g (1 cup) frozen raspberries, thawed
• 4 sheets filo pastry
• Olive oil spray
• 1 tsp icing sugar mixture
• 250ml (1 cup) low-fat custard, to serve

Method

1. Preheat oven to 180°C. Combine pear, sugar, water and cinnamon in a saucepan over high heat. Bring to the boil. Reduce heat to medium-low. Cook, covered, for 10 minutes or until tender. Transfer pear to a 1.25L (5-cup) capacity ovenproof baking dish. Add the raspberries and gently toss to combine.
2. Place filo on a clean surface. Cover with a clean tea towel, then a damp tea towel (to prevent it drying out). Spray 1 filo sheet with oil. Top with another filo sheet and spray with oil. Continue layering with oil and remaining filo. Place filo over pear mixture. Tuck in edge. Bake in oven for 10 minutes or until golden.
3. Dust with icing sugar and serve with custard.

                                               Nutritional information

Protein	Dietary Fibre
5.00g	9.00g
Fat Total	Energy
2.50g	1100kJ
Fat Saturated	Sodium
-	-
Carbohydrate Total	Cholesterol
58.00g	-
Carbohydrate Sugars
-

SOURCE

Apple Cinnamon Oatmeal

Apples are naturally sweet, helping to curb our cravings for sweets in a natural way. They have fiber and Vitamin C.  


Cinnamon has many beneficial properties, including a mild anti-inflammatory effect, anti-microbial properties (helps stop the growth of bacteria as well as fungi), better blood sugar control, the odor boosts brain activity, and is an excellent source of manganese. 


Ingredients: 
1/3 cup rolled oats (or steel cut oats*) 
2/3 cup liquid (1 cup liquid for steed cut oats*) 
½ an apple cut into small pieces 
½ tsp. cinnamon 
Dash of salt 


Directions: 
1. Add all ingredients to a small pot  
2. Bring to a boil, then turn down to a simmer and cook until soft, about 5 to 7 minutes (about 20 minutes for steel cut oats*) 


*Steel Cut Oats are a much heartier cereal. They have more fiber nutrients. They have a wonderful, chewy texture and you will stay full longer when you eat steel cut oats.


SOURCE

Oatmeal

Oat Bran French Toast

Ingredients:
2 cups nonfat milk

1/3 cup honey or maple syrup
4 egg whites or 1/2 cup egg substitute
1 cup oat bran or oat flake cereal
2 teaspoons cinnamon
12 slices whole wheat bread

Directions:
Combine milk, honey and egg whites and mix until blended.

Combine oat bran and cinnamon in a separate bowl and mix well. Dip bread in the egg mixture and then dredge both sides in the oat bran mixture.

Heat a large nonstick skillet over medium heat and cook until golden brown on both sides.

Serve with syrup.

Recipe makes 6 servings Oat Bran French Toast.

Nutritional facts per serving (2 slices):
Calories: 275
Total fat: 4 grams 
Saturated fat: 1 gram 
Cholesterol: 1 mg 
Sodium: 375 mg 
Carbohydrate: 56 grams 
Protein: 13 grams 

Dietary fiber: 7 grams

SOURCE

French Toast

One-Pot Sweet-Potato Couscous

INGREDIENTS


250 g fresh or frozen green beans, cut into bite-size lengths
2 large sweet potatoes (about 1 kg), peeled and cubed
1 3-in (8-cm) cinnamon stick, broken in half
1 cup (250 mL) whole-wheat couscous
1/2 cup (125 mL) low-fat feta cheese, crumbled
1/2 cup (125 mL) fresh parsley, finely chopped
1 tsp (5 mL) olive oil
1 medium onion, diced
1/3 cup (75 mL) chopped walnuts
2 cups (500 mL) vegetable or chicken broth, low-sodium
1/3 cup (75 mL) raisins

DIRECTIONS

Toast walnuts in a large, non-stick pot (without oil) over medium heat, 5 minutes (toasting intensifies their flavour). Transfer to a small bowl. Heat oil in same pot over medium-high heat. Add onion and cinnamon stick pieces. Stir for 2 minutes, then add sweet potatoes. Pour in broth and bring to a boil. Cover, reduce heat and simmer until sweet potatoes are almost tender, 8 to 10 minutes. Return to boil, add beans and cook until tender-crisp, 5 minutes. Stir in couscous and raisins, cover, remove from heat and let stand 5 minutes. Fluff with a fork, empty into a serving bowl, and sprinkle with walnuts, parsley and feta.

NUTRITIONAL INFORMATION

Serves 6. Per serving: 385 calories, 10 g protein, 8 g fat (2 g saturated fat), 70 g carbohydrates, 10 g fibre, 11 mg cholesterol, 288 mg sodium.

SOURCE

Cinnamon Rolls

Ingredients

Dough:

• 1/4-ounce package yeast
• 1/2 cup warm water
• 1/2 cup scalded milk
• 1/4 cup sugar
• 1/3 cup butter or shortening
• 1 teaspoon salt
• 1 egg
• 3 1/2 to 4 cups all-purpose flour

Filling:

• 1/2 cup melted butter, plus more for pan
• 3/4 cup sugar, plus more for pan
• 2 tablespoons ground cinnamon
• 3/4 cup raisins, walnuts, or pecans, optional

Glaze:

• 4 tablespoons butter
• 2 cups powdered sugar
• 1 teaspoon vanilla extract
• 3 to 6 tablespoons hot water

 

Directions

Heat oven to 350 degrees F.

In a small bowl, dissolve yeast in warm water and set aside. In a large bowl mix milk, sugar, melted butter, salt and egg. Add 2 cups of flour and mix until smooth. Add yeast mixture. Mix in remaining flour until dough is easy to handle. Knead dough on lightly floured surface for 5 to 10 minutes. Place in well-greased bowl, cover and let rise until doubled in size, usually 1 to 1 1/2 hours.

When doubled in size, punch down dough. Roll out on a floured surface into a 15 by 9-inch rectangle. Spread melted butter all over dough. Mix sugar and cinnamon and sprinkle over buttered dough. Sprinkle with walnuts, pecans, or raisins if desired. Beginning at the 15-inch side, role up dough and pinch edge together to seal. Cut into 12 to 15 slices.

Coat the bottom of baking pan with butter and sprinkle with sugar. Place cinnamon roll slices close together in the pan and let rise until dough is doubled, about 45 minutes. Bake for about 30 minutes or until nicely browned.

Meanwhile, mix butter, powdered sugar, and vanilla. Add hot water 1 tablespoon at a time until the glaze reaches desired consistency. Spread over slightly cooled rolls.

SOURCE:  Cinnamon Rolls