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BLOG NUTRITION, FOOD

May 7, 2014
20/20 Desserts

Looking to satisfy that sweet tooth, while staying on track with your healthy 20/20 meal plan? Here are 3 recipes to try that can satisfy both your taste buds and your waist line:

 

2020 Protein Shake Cake (Stage 1) By Debra Himeda

  • 1 Vanilla protein shake packet

  • 4 egg whites

  • Optional: 1 packet Crystal Light, sweetened with Truvia

  • ½ tsp cinnamon

 

Preheat oven to 300F. Line the bottom of a 1 quart glass casserole dish with baking parchment. Beat egg whites until stiff. Beat in flavoring and cinnamon. Add shake powder slowly, gently folding until just blended. Cover casserole dish for a lighter crust and moister product. Bake for 25-30minutes. Cool. Cake will rise and deflate when cooled.

Serving suggestion: top with yogurt or Laughing Cow spreadable light creamy swiss cheese and blueberries (Microwave 1c. frozen berries for 1 minute to create a blueberry sauce).

Serves 2. Nutritional information, per serving (without flavoring): 244 calories, 39g protein, 21g carbohydrate, 480mg sodium, 4g fiber

 

Frozen Cottage Cheese Custard (Stage 5) 

  • 1 ½ cup Cascade Fat Free Fruit Yogurt (ex strawberry flavor)

  • 1 cup Fat Free Cottage Cheese

  • 3 Tbsp Hershey’s Cocoa Powder

 

Puree all ingredients in blender to make custard. Pour into serving dishes and freeze overnight. 

 

Berry Sauce:

  • ½ cup Frozen Berries (recommend strawberries)

  • ¼ cup Water

  • Splash of Lemon Juice 

 

Combine ingredients and heat over low flame until reduced to sauce consistency. Pour 1 Tbsp of sauce over custard. Enjoy!

 

Serves 5 (~1/2 cup serving size of custard w/1tbsp sauce). Nutritional information, per serving: Calories 104; Protein 9.4g; Fat .4g; Carbohydrate 15.2g; Sugar 10.4g; Fiber 1.6

 

Lemon Poppy seed Bread/Muffins (Stage 5)

  • ½ c egg whites

  • 1 egg

  • 4 Vanilla Shake Packets

  • 2/3 c powdered skim milk-not mixed w/ water

  • ½ c applesauce

  • 1 tsp baking soda

  • 1 tsp baking powder

  • 1 tsp vanilla extract

  • 2 tbsp lemon extract

  • 3 tsp poppy seeds

 

Whip egg whites. Add dry ingredients excluding walnuts. Blend well. Add walnuts. Mix in thoroughly. Bake at 325 degrees for 40 minutes.

Cool completely then refrigerate. Best flavor when served cold.Serving alternative: pour mixture over frozen berries on baking sheet, bake, and serve as ‘cobbler’

Makes 8 mini loaves or 6 jumbo muffins. Nutritional information, per serving: 160 calories, 5g fat, 470mg sodium, 15g carbohydrate, 1g fiber, 13g protein

 

Do you have any creative ways to use 20/20 foods to make a healthy dessert or quick treat? Share them here!

Written by Erika Brown

 
 

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