Ingredients

• 2 12 oz. bags unsweetened frozen mixed berries, thawed or two cups fresh berries (such as raspberries, blackberries and/or blueberries)
• 3 Tbsp. sugar (or *1 ½ Tbsp. of Splenda® Sugar Blend or to taste)
• 2 Tbsp. orange liqueur (Grand Marnier)
• 2 Tbsp. lemon juice
• 1 Tbsp. cornstarch, dissolved in 3 Tbsp. water

Directions

• Place the first four ingredients into a medium-sized pot on low heat.
• Stir gently.
• After all ingredients are well mixed, increase heat and stir gently.
• Slowly add cornstarch mixture and bring to a slight boil.
• Mixture will thicken and clear as the cornstarch is incorporated.
• Serve warm over low-fat ice cream and a sprinkle of low-fat granola.

Tip: Compote is also a great topping at breakfast on pancakes, waffles, yogurt, etc.

Serves: 6

Nutrient Analysis
Calories: 66/*55
Sodium: 0 mg
Fat: 0 g
Fiber: 2 g
Saturated Fat: 0 g
Carbohydrates: 14 g/*11 g
Protein: 1 g
Cholesterol: 0 mg

Recipe provided by Cooper Clinic Nutrition

Ingredients:

Fruit filling:

• 3 Tbsp. sugar or sweetener of choice
• 2 Tbsp. cornstarch
• 1/4 cup plus 2 Tbsp. orange juice (high calcium orange juice was used here)
• 5 cups fresh or frozen peaches

Topping :

• 2/3 cup unbleached flour (oat flour was used here)
• 1/3 cup oat bran
• 1/3 cup sugar or sweetener of choice
• 1-1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 3/4 cup nonfat buttermilk

Directions :

1. Preheat oven to 350 degrees.
2. To make the fruit filling, place the sugar and cornstarch in a medium size saucepan and stir to mix well. Then stir in orange juice and fruit. Cook over low heat stirring constantly until the mixture is thick and bubbly, usually about 5-6 minutes.
3. Coat a 2-quart casserole dish with nonstick spray. Pour the fruit filling into the dish and set aside.
4. In a separate bowl, combine all the topping ingredients and mix well. Pour the batter over the fruit.
5. Bake at 350 degrees for about 30 minutes or until golden brown. Serve warm or cold.

Nutritional Analysis (Serves 8):
Calories: 186
Fat: 0.5 g
Protein: 3.6 g
Carbohydrates: 16 g
Cholesterol: 0 mg
Sodium: 138 mg
Dietary Fiber: 2.4 g
Calcium: 55 mg
Potassium: 272 mg
Iron: 1.1 mg

Recipe provided by Meridan Zerner, MS, RDN, CSSD, LD, CHWC , Cooper Clinic Nutrition .

Ingredients

• 1/2 cup semi-sweet chocolate chips
• 1 Tbsp. pure vanilla extract
• 2 very ripe (8 oz.) avocados, peeled and pitted
• 1.5 cups silken tofu
• 1/3 cup agave
• 1/2 cup unsweetened cocoa powder
• 1/3 cup almond milk
• 1/4 tsp. salt
• 16 red raspberries
• 1/4 cup toasted slivered almonds (optional)
• Cool Whip® Fat Free (optional)

Directions

1. Place a metal bowl over a saucepan of simmering water, or use a double boiler. Melt the chocolate in the bowl, stirring constantly.
2. Add the melted chocolate to a blender with the next 7 ingredients. Blend until smooth, scraping down the sides as needed.
3. Spoon mixture into 16 small serving dishes.
4. Refrigerate for 2 hours or until set. (Can be made one day in advance.)
5. Garnish each dish with Cool Whip and almonds if desired. Top each dish with one red raspberry.

Nutritional Analysis
Yield: 16 | Serving Size: 1/4 cup

Calories: 124
Fat: 7 g
Protein: 3 g
Carbohydrates: 16 g
Cholesterol: 0 mg
Sodium: 44 mg
Dietary Fiber: 4 g

Recipe provided by Cooper Clinic Nutrition .

Ingredients

• Non-stick cooking spray
• ½ cup graham cracker crumbs
• 10-12 oz. soft tofu
• 16 oz. canned pumpkin
• ¾ cup sugar
• ½ tsp. salt
• 2 tsp. pumpkin pie spice (or 1 tsp. ground cinnamon, ½ tsp. ground ginger, ¼ teaspoon ground cloves)
• 1 egg

Directions

• Preheat oven to 425° F.
• Spray a pie pan with non-stick cooking spray. Pour graham cracker crumbs into the bottom of the pan and spread evenly.
• Lightly spray crumbs with non-stick cooking spray.
• Add tofu to a bowl and gently break up with a spatula. Add canned pumpkin, sugar, salt, pumpkin pie spice and egg. Mix until well-blended.
• Pour mixture into the prepared pan and spread the evenly with a spatula.
• Bake for 15 minutes. Lower heat to 350° F and bake for an additional 40 minutes.
• Let cool and serve with ice cream of choice.

Nutrient Analysis
Serves: 8│Serving size: 1 slice

Calories: 140
Sodium: 50 mg
Fat: 2 g
Carbohydrates: 30 g
Protein: 3 g
Fiber: 2 g

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services .

Ingredients :

• 1 box angel food cake mix of choice
• 1 20 oz. can crushed pineapple (not drained)
• Lite Cool Whip or Romanoff Sauce

Directions

1. Preheat oven to 350° F.
2. Spray a 9”x13” pan with non-stick cooking spray.
3. In a large mixing bowl stir together the angel food cake mix and the can of crushed pineapple. Stir until well combined.
4. Pour into the prepared pan and bake for 30-35 minutes.
5. Top with Lite Cool Whip or Romanoff Sauce and fresh sliced fresh strawberries.

Nutritional Analysis
Serves: 24 │Serving Size: 1 small slice of cake

Calories: 91
Sodium: 155 mg
Fat: 0 g
Carbohydrates: 21 g
Saturated Fat: 0 g
Fiber: 0 g
Protein: 1 g
Cholesterol: 0 mg

* ½ cup fresh sliced strawberries = 25 calories

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition .

Ingredients :

• 1 package (3.9 ounce) chocolate fudge instant pudding mix
• 2 cups cold skim milk
• 1 tsp. espresso granules
• 1 package mini phyllo cups
• ½ cup thawed light whipped topping

Instructions :

• Make pudding mix according to package directions using skim milk.
• Add espresso granules. Divide evenly between the mini phyllo cups.
• Top with whipped topping. Sprinkle lightly with cocoa powder.

Yield: 5 servings; serving size: 3 mini-phyllo cups

Variation :

In place of espresso granules, stir 1½ tsp. cinnamon, 1 ½ tsp. vanilla extract and ¼ tsp. ground red pepper into pudding mix.

Recipe provided by Cooper Clinic Nutrition Services , as adapted from cookinglight.com.

Time : 10 minutes prep, 20 minutes baking

Yields : Two dozen muffins

Ingredients :

• 2 cups oat bran cereal (such as Mother’s Hot Oat Bran Cereal)
• 1 cup whole wheat flour
• 1 cup cake flour, sifted
• 2 1/2 tsp. baking powder
• 1 tsp. baking soda
• 1/2 tsp. salt
• 1 tsp. ground cinnamon
• 1/2 cup firmly packed brown sugar
• 1/2 cup sugar
• 1 cup raisins
• 1 3/4 cups nonfat buttermilk
• 1 cup mashed overripe bananas
• 1/2 cup egg substitute (or 2 eggs, beaten)
• 1/4 cup canola oil
• 1 tsp. vanilla extract
• vegetable cooking spray

Directions :

• Preheat oven to 400 degrees.
• Combine oat bran cereal, whole wheat flour, cake flour, baking powder, baking soda, salt and cinnamon in a large bowl.
• Stir in sugar and raisins; mix well.
• Combine buttermilk, banana, egg substitute, oil and vanilla; mix until smooth.
• Add to dry ingredients; stir until moistened.
• Spoon evenly into muffin pans coated with cooking spray.
• Bake for 20 minutes or until wooden pick inserted in center comes out clean.

Nutrients: (per serving)

• 125 Calories
• Fat: 3 g (0 saturated)
• Cholesterol: 1 mg
• Sodium: 230 mg
• Protein: 3 g
• Carbohydrates: 23 g

Recipe provided by Kathy Duran-Thal, RD, LD, via The Guilt-Free Comfort Food Cookbook by Georgia Kostas, MPH, RD, LD

Chocolate Chia Seed Pudding

Ingredients

• 1 1/2 cup unsweetened almond milk
• 1/4 cup chia seeds
• 3 Tbsp. baking cocoa
• Dash of sea salt
• 1 Tbsp. maple syrup
• Optional toppings: dark chocolate shavings, mixed berries, toasted almonds, crystallized ginger, coconut

Instructions

• Add all of the ingredients to a large glass jar with a lid; give it a quick stir, then put the lid on.
• Shake the jar to mix all the ingredients thoroughly.
• Refrigerate until very thick and pudding-like, at least 4 hours or overnight, shaking or stirring occasionally.

Yield: 2 servings

Vanilla Chia Seed Pudding

Ingredients

• 1 cup vanilla-flavored unsweetened almond milk
• 1 cup plain low-fat Greek yogurt
• 2 Tbsp. maple syrup
• 1 tsp. vanilla extract
• Kosher salt
• 1/4 cup chia seeds
• 1/4 cup slices almonds, toasted

Instructions

1. In a medium bowl, gently whisk the almond milk, yogurt, 2 Tbsp. maple syrup, vanilla and 1/8 tsp. salt until well blended.
2. Whisk in the chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled.
3. Cover and refrigerate overnight.
4. When ready to serve, spoon the pudding into 4 bowls or glasses.
5. Top with berries and almonds and serve.

Yield: 4 servings

Recipes provided by Cooper Clinic Nutrition .

Ingredients

• 8 oz. fat-free cream cheese
• 5 Tbsp. fresh lime juice
• 2 tsp. fresh lime rind (or to taste)
• 1-14 oz. can fat-free Sweetened Condensed Milk
• 3 cups fresh berries (raspberries, blackberries, blueberries)
• Fresh mint as garnish

Directions

• Place first 4 ingredients into a food processor. Process until very smooth and refrigerate sauce until ready to use.
• Place 1/2 cup of berries in each dessert glass and top with 1 Tbsp sauce. Garnish with fresh mint. Freeze remaining sauce in ice cube trays and defrost in refrigerator as needed.

Nutritional Analysis
Serves: 6; Serving Size of Sauce = 1 Tbsp.

Calories: 70
Fat: 0 g
Saturated Fat: 0 g
Protein: 3 g
Sodium: 50 mg
Carbs: 15 g

Recipe provided by Cooper Clinic Nutrition