frozen mango mousse with raspberries

This is a delicious refreshing dessert that you can keep in the freezer for whenever you need a healthy fruity treat. Besides being low in fat, the mango provides vitamin A and C as well as fiber. I hope I don't need to say anymore to get you trying it!

Frozen mango mousse with raspberries
10 servings
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1 ripe mango, peeled and diced
3/4 cup milk, 1% m.f.
1 packet gelatin (or 2 teaspoons)
1/2 cup low-fat sour cream
1/3 cup sugar
1 teaspoon rum extract (facultative)
1 1/2 cup frozen raspberries

1. Put 1/4 cup milk in a small saucepan and sprinkle the gelatin over. Let stand 5 minutes. Heat at low-medium intensity until the gelatin dissolves (do not allow to boil). Remove from the heat and let cool.
2. In a blender, combine the mango, 1/2 cup milk, sour cream, sugar, and rum extract. Purée until smooth.
3. Add the gelatin mixture and blend again.
4. Pour in a muffin pan.
5. Divide the raspberries among the mango mousse.
6. Cover with plastic and chill at least 1 hour before serving.
   

Nutrition facts
[for 1 serving]
75 calories, 0.2 g fat, 0 g saturated,
17 g carbs, 2.5 g fiber, 1 g protein

vanilla yogurt with pistachios and pineapple chunks

This is a simple yet tasty dessert that can be made in no more than 2 to 3 minutes! The sweetness of pineapple combines perfectly with the creamy vanilla yogurt and and the crunchy pistachios!
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Vanilla yogurt and pistachios
pineapple chunks
1 serving

1 cup pineapple chunks
1/4 cup vanilla yogurt (I used Activia 3.5% m.f.)
10 pistachios, choopped

1. Place the pineapple chunks on a plate.
2. Garnish with yogurt.
3. Sprinkle the pistachios.
4. Enjoy!
   

Nutrition facts
[for 1 serving]
180 calories, 6 g fat, 1.8 g saturated,
31 g carbs, 2.6 g fiber, 4.5 g protein

blueberry frozen yogurt tartlet

What a nice treat you can enjoy guilt-free! These low-fat tartlets are loaded with calcium and protective antioxidants from blueberries. Prepare them ahead of time and keep them ready in your freezer for whenever you need to satisfy your sweet tooth.

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Blueberry frozen yogurt tartlet
18 tartlets .

graham crust
2 cups berry yogurt
1 cups frozen blueberries

2/3 cup nonfat powdered milk

1/4 cup maple syrup

2 cups fat-free frozen nondairy whipped topping

(i.e. light cool whip), thawed

1. Prepare the graham crust accordingly to the package instructions. Press in a muffin pan.
2. In a food processor, blend the yogurt, 1 cup blueberry, powdered milk, and maple syrup il smooth.
3. Transfer to a bowl. Add the remaining bluberries and the nondairy whipped topping. Mix gently.
4. Pour in the muffin pan. Garnish with additional blueberries if desired.
5. Feeze at least 4 hours.
6. Let stand at room temperature for 5 to 10 minutes before serving.

Nutrition facts
[for 1 tartlet]
100 calories, 1.4 g fat
18 g carbs, 3 g protein

tapioca parfaits

At first sight, tapioca is surely not the most appealing dessert of all! However, presented with pieces of fruit such as slices of strawberries and mango, it can become a real treat. You can also layer pieces of fruit and tapioca in a transparent glass to give it a sophisticated look.

Tapioca parfaits
6 servings
.
1/4 cup quick-cooking tapioca
2 cups milk (1-2% m.f.)
1/2 cup maple syrup
1 egg, beaten
1 teaspoon vanilla extract

1. In a medium saucepan, whisk the tapioca, milk, maple syrup, and egg.
   
2. Cook over medium heat, stirring constantly, until the mixture begins to boil. Remove from the heat, add vanilla and transfer to another bowl.
3. Cover and refrigerate at least 2 hours.
4. Serve with pieces of fruit.
   

Nutrition facts
[for 1 serving of tapioca without fruit]

134 calories, 4,2 g fat, 0,7 saturated,
22 g carbs, 0 g fiber, 2 g protein