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

green tea tapioca

Tapioca is one of my favorite dessert! Besides being delicious, tapioca is low in fat and calories while being loaded with calcium and protein. This dessert is definitely a winner! Here, I added a touch of matcha green tea, and it's sooo good!... if you love green tea! However, some people, like my boyfriend for example ;) , might think it has a hay taste...
Well, good! That makes more for me!!!

Green tea tapioca
6 servings
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3 cups milk (1% m.f.)
1/4 cup sugar
1/4 tapioca pearl
1 egg, beaten
2 teaspoons matcha green tea

1. In a medium saucepan, combine all the ingredients and heat over medium intensity.
2. Stirring constantly, bring the mixture to a boil and let simmer 1 minute.
3. Take off from the heat and let cool.
4. Serve warm or cold.
   

Nutrition facts

[for 1 serving]
117 calories, 2 g fat, 1 g saturated,
20 g carbs, 0 g fiber, 5 g protein

banana-chocolate cake

The smell of a cake baking in the oven is so comforting! Here is one of my personal favorite: banana-chocolate cake. What's even better? Well, you can have it, guilt-free! In this recipe, I substituted all of the oil for unsweetened applesauce, and as you can see, I got a delicious result!

I use unsweetened applesauce to substitute the fat in almost all my baked goods recipes, especially muffins and cakes. This allow to lower the fat content while keeping a moist and chewy texture. Try the recipe below and you'll see for yourself! It's a piece of cake to make! (sorry, I just HAD to use this expression! lol ;)

Banana-chocolate cake

12 servings

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1 cup smashed bananas

2 eggs

1/2 cup unsweetened applesauce

1 teaspoon vanilla extract

2/3 cup sugar

1 cup all-purpose flour

1 cup whole-wheat flour

1 1/2 teaspoon baking soda

1 1/2 teaspoon baking powder

2/3 cup chocolate chips

1. Preheat the oven to 350F.
2. Mix the bananas, eggs, applesauce, vanilla, and sugar in a bowl.
3. In another bowl, combine the flours, baking soda, baking powder, and chocolate chips.
4. Add the banana mixture to the dry ingredients and blend until moisten.
5. Pour in a cake pan.
6. Bake for 50 minutes or until a wooden toothpick inserted in the center comes out clean.

Nutritional facts for 1 serving

(1/12 recipe)

175 calories, 4 g fat, 2 g saturated,

34 g carbs, 2.2 g fibers, 3.4 g protein

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Compared to the original recipe, which used 1/2 cup oil

instead of the same quantity of unsweetened applesauce,

you save 75 calories and 8 g fat!!!

Enjoy! Mmmm!