Weight Loss & Diet Plans

Sugar Fix

No-Cook Nut Butter Crunchies Makes 16 one-inch balls (8 servings)

A cross between candy and cookie, these crunchy delights serve up sweetness and heart-healthy fat.

1/2 cup smooth almond, peanut, or soy nut butter
1/2 cup honey
1 tsp vanilla extract
3/4 cup nonfat powdered milk
2/3 cup crispy rice cereal
(such as Rice Krispies)

In a large bowl, blend together the nut butter, honey, and vanilla. Add the powdered milk and the cereal. Blend well. Form into balls.

Per serving (made with peanut butter): 197 calories, 7 g protein, 27 g carbohydrate, 8 g fat, 1.6 g saturated fat, 0 mg cholesterol, 1 g fiber, 145 mg sodium. Calories from fat: 36%.

Blueberry Crisp Makes 12 servings

This recipe calls for just a half-cup of brown sugar for 12 servings. Rolled oats and wheat germ add the goodness of grains.

Filling:
5 cups fresh or frozen blueberries (don't thaw before using)

Topping:
1/2 cup packed brown sugar
1/4 cup rolled oats, uncooked
1/4 cup wheat germ
1/4 teaspoon ground cinnamon
1/2 cup butter or margarine, softened but not melted

Preheat oven to 375? F. Place the fruit in a 13x9x2-inch glass baking dish. Combine the brown sugar, oats, wheat germ, and cinnamon in a medium bowl. Cut in the margarine with a fork until the mixture resembles coarse crumbs.

Sprinkle the brown sugar mixture over the top of the blueberries. Bake for 25 minutes or until the fruit is tender. Cool before serving.

Per serving (made with margarine): 152 calories, 3 g protein, 22 g carbohydrate, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 3 g fiber, 68 mg sodium. Calories from fat: 41%.

Chocolate-Kissed Strawberries Makes 4 servings

Strawberries and dark chocolate supply disease-busting phytonutrients.

2 ounces 60% bittersweet chocolate
1 pint strawberries

Rinse fruit well. Do not remove stems. Blot dry with a paper towel and set aside. Melt chocolate in the top of a double boiler, stirring constantly. When chocolate has melted, remove top portion of the double boiler.

To coat strawberries, hold one at a time by the top and dip into chocolate. Coat completely except for stem area. Let cool.

Per serving (1/4 recipe): 123 calories, 2 g protein, 19 g carbohydrate, 5 g fat, 4 g saturated fat, 1 mg cholesterol, 4 g fiber, 3 mg sodium. Calories from fat: 36 %.

Cherry Vanilla Smoothie Makes 2 servings

Fruit supplies natural sweetness and beneficial fiber and phytonutrients.

1 medium frozen banana
1/2 cup frozen sweet cherries
3/4 cup plain low fat yogurt
Sugar or artificial sweetener to taste, if desired

In a food processor or blender, process banana until smooth. Add cherries and yogurt. Process until well blended. Serve immediately.

Per serving (without added sugar or artificial sweetener): 155 calories, 5 g protein, 35 g carbohydrate, 2 g fat, 1 g saturated fat, 4 mg cholesterol, 3 g fiber, 114 mg sodium. Calories from fat: 11%.