SINFUL but NUTRITIOUS

The summer heat calls for light, refreshing treats that are as good for your taste buds as they are for your diet. Dianne Powell, clinical nutrition manager for Naples Community Hospital, gives us the recipes for four tasty desserts you can feel good about, starting with the fresh fruit pizza (right). There’s even room on the spectrum for chocolate, which Powell touts for its serotonin-releasing powers.

Go ahead, dig in—life just got even sweeter.

FRESH FRUIT PIZZA

8 servings

1 Bavarian sponge cake (ready-made,
10-inch circular, purchase in produce area)

1 container (13.5 ounces) Marzetti Light
French Vanilla Yogurt Fruit Dip

1 1/2 cups cleaned, fresh blueberries

4 kiwis, skinned and sliced

2 peaches, skinned and sliced

1 cup strawberries, sliced

• Put sponge cake on serving dish.

• Cover with fruit dip (may use less than one container).

• Arrange fruit in circular designs on top.

• Refrigerate.

Nutrition analysis

Calories 210

Fat        .8 gram

Cholesterol         15 milligrams

Carbohydrates     45 grams

Protein   1 gram

Dietary fiber         5 grams

Sodium 150 grams

CANTALOUPE SORBET

6 servings

2/3 cup granulated sugar

1/2 cup water

3 teaspoons lime juice

3 cups diced cantaloupe, seeded and peeled

• Combine sugar and water in medium saucepan. Stir over
medium heat until sugar dissolves. Bring to a boil. Remove
from heat and stir in lime juice.

• Transfer to 11-by-7-by-2-inch glass dish and chill until cold (about 2 hours).

• Place cantaloupe in blender and puree until smooth. For best results, cut cantaloupe pieces very small and only put 1/2 cup into blender to start. As that purees, continue adding small pieces.

• After all cantaloupe is pureed, pour into a large bowl
and add sugar mixture. Stir until blended. Freeze until
almost firm, stirring occasionally.

• Using an electric mixture, beat until fluffy. Return to
freezer until firm, three hours or overnight. 

• May be made two days in advance.

Nutrition analysis

Calories 117

Fat        Trace

Cholesterol         0

Carbohydrates     30 grams

Protein  1 gram

Dietary fiber         1 gram

 “There’s a receptor in every
     cell of our body for vitamin D, which is found in yogurt.”

–Dianne Powell

BANANA CREAM
FRUIT PARFAIT

4 servings

1/2 cup plain fat-free yogurt

2 tablespoons honey

3 frozen bananas

1 cup fresh strawberries

1 cup fresh blueberries

• Peel the bananas and slice them into thin rounds. Keep the rounds frozen until you are ready to make and eat this dessert.

• Add yogurt and honey to a blender or food processor and blend until mixed. Then add the banana rounds and process until smooth.

• Spoon some banana yogurt in the
bottom of each parfait glass. Add
some sliced strawberries and then
blueberries. Repeat yogurt, strawberries and blueberries.

• Garnish with low-fat granola.

Nutrition analysis

Calories 161

Fat        1 gram

Cholesterol         1 milligram

Carbohydrates     39 grams

Protein   3 grams

Dietary fiber         4 grams

Sodium 26 milligrams

            GULFSHORE LIFE • August 2010

DARK CHOCOLATE MOUSSE

4 servings

1 envelope unflavored gelatin

1/3 cup granulated sugar

1/3 cup Hershey’s “Special Dark” cocoa powder

1/2 cup water

1/2 cup evaporated skim (fat free) milk

2 teaspoons vanilla

OPTIONAL: 1 tablespoon Kahlua (coffee-flavored
liqueur, not included in nutritional analysis)

• In 1 1/2-quart sauce pan, stir together gelatin, sugar,
cocoa and water. Bring to a boil over high heat, stirring
constantly. Pour into a deep, 2-quart metal bowl and stir in
milk. Cover and freeze until firm (about 45 minutes).

• Beat frozen mixture with an electric mixer on high speed until whipped (about 3 minutes). Mixture will not increase in volume. Stir in vanilla and liqueur, if desired.

• Divide mousse between four 1/2-cup ramekins or small dessert glasses. Refrigerate, lightly covered, for up to 24 hours.

• Add a mint leaf, sliced strawberry or raspberry for garnish.

• This recipe may be made without the liqueur and adding
peppermint or another flavoring.

Nutrition analysis

Calories 140

Fat        1 gram

Cholesterol         1 milligram

Carbohydrates     29 grams

Protein   5 grams

Dietary fiber         2 grams

Sodium 42 milligrams