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 RECIPES

 

 

White Cake
Blueberry Cake Upside Down
Spice Cake
Pumpkin Bran Muffin
Banana Muffin
Brownie Oat Cookies
Pumpkin Cheesecake
Cheesecake-Nonfat
Cinnamon-Raisin Rice Pudding
Orange Chiffon Pie
Strawberry Ice Cream
Raspberry Swirl Cheesecake
Light Fruit Chiffon Pie
Muffins


 

WHITE CAKE


Non-stick cooking spray
1 c. flour
1/4 c. Ago or Kingsfords corn starch
1 1/2 tsp. baking powder
1/2 tsp. salt
1 c. sugar
2/3 c. skim milk
2 egg whites
1/3 c. Kari light corn syrup
1 tsp. vanilla

Spray 9-inch square baking pan with cooking spray. In large bowl combine flour, corn starch, baking powder and salt. In medium bowl, using fork or wire whisk, stir sugar and milk until sugar is almost dissolved. Add egg whites, corn syrup and vanilla; stir until thoroughly blended. Gradually add to flour mixture, stirring until smooth. Pour into prepared pan. Bake in 350 oven 30 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack. Makes 16 servings.

Each serving provides: 0 g total fat, 0 mg cholesterol, 110 calories, 2 g protein, 26 g carbohydrate, 115 mg sodium.

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BLUEBERRY CAKE

 Non-stick cooking spray
1/4 c. packed brown sugar
2 Tbsp. Karo light corn syrup
1 Tbsp. lemon juice
1 c. fresh or frozen blueberries
White cake batter (recipe above)

Spray 9-inch round layer cake pan with cooking spray. Add brown sugar, corn syrup and lemon juice; stir to combine. Place pan in 350 oven 3 minutes. Remove. Add blueberries. Prepare White Cake batter. Carefully spoon batter over blueberries, smoothing top. Bake 40 minutes or until toothpick inserted in center comes out clean. (Do not underbake.) Immediately run spatula around edge of pan and invert cake onto serving plate. Makes 12 servings.

Each serving provides: 0 g total fat, 0 mg cholesterol, 180 calories, 2 g protein, 43 g carbohydrate, 150 mg sodium.

 

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SPICE CAKE


Non-stick cooking spray
1 c flour
c corn starch
1 tsp. baking powder
tsp. salt
tsp. cinnamon
tsp. ground ginger
1/8 tsp. nutmeg
1 cup sugar
2/3 cup skim milk
2 egg whites
1/3 cup Karo dark corn syrup
1 tsp. vanilla

Spray 9-inch square baking pan with cooking spray. In large bowl combine flour, corn starch, baking powder, salt, cinnamon, ginger and nutmeg. In medium bowl, using a fork or wire whisk, stir sugar and milk until sugar is almost dissolved. Add egg whites, corn syrup and vanilla; stir until thoroughly blended. Gradually add to flour mixture; stir until smooth. Pour into prepared pan. Bake in 350 oven for 30 minutes or until toothpick inserted in center comes out clean. Cool in pan on wire rack. Makes 16 servings.

Each serving provides: 0 g total fat, 0 mg cholesterol, 110 calories, 2 g protein, 27 g carbohydrate, 125 mg sodium.

 

 

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PUMPKIN BRAN MUFFIN

 

Non-stick cooking spray
1 cup canned solid-packed pumpkin
1 cup natural high-fiber cereal shreds
cup skim milk
1/3 cup Karo light or dark corn syrup
2 egg whites, stiffly beaten
1 cups flour
1/3 cup sugar
2 tsp. baking powder
tsp. baking soda
tsp. salt
cup raisins


Spray 12 (2 -inch) muffin cups with cooking spray. In medium bowl combine pumpkin, cereal, milk, corn syrup and egg whites. In large bowl combine flour, sugar, baking powder, baking soda and salt. Add pumpkin mixture; stir until well blended. Stir in raisins. Spoon into prepared muffin cups. Bake in 400 oven for 20 minutes or until toothpick inserted in center comes out clean. Cool in pan 5 minutes. Remove; cool on wire rack. Makes 12 muffins.

Each muffin provides: 0 g total fat, 0 mg cholesterol, 150 calories, 4 g protein, 35 g carbohydrate, 340 mg sodium.

 

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BANANA MUFFINS

Non-stick cooking spray
1 cups flour
1/3 cup sugar
2 tsp. baking powder
tsp. salt
tsp. cinnamon
2 egg whites
2 large, ripe bananas, well mashed
cup skim milk
1/3 cup Karo light or dark corn syrup

Spray 12 (2 -inch) muffin cups with cooking spray. In medium bowl combine flour, sugar, baking powder, salt and cinnamon. In large bow., using a fork or wire whisk, beat egg whites lightly. Stir in mashed bananas, milk and corn syrup. Add flour mixture; stir until well blended. Spoon into prepared muffin cups. Bake in 400 oven for 20-25 minutes or until toothpick inserted in center comes out clean. Cool in pan 5 minutes. Remove; cool on wire rack. Makes 12 muffin.

Each serving provides: 0 g total fat, 0 mg cholesterol, 100 calories, 3 g protein, 23 g carbohydrate, 300 mg sodium.

 

 

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BROWNIE OAT COOKIES


Non-stick cooking spray
1 cup quick oats
2/3 cup flour
2/3 cup sugar
1/3 cup unsweetened cocoa
1 tsp. baking powder
tsp. salt
2 egg whites
1/3 cup Karo light or dark corn syrup
1 tsp. vanilla

Spray cookie sheets with cooking spray. In large bowl combine oats, flour, sugar, cocoa, baking powder and salt. Add egg whites, corn syrup and vanilla; stir just until dry ingredients are moistened. (Dough will be very thick.) Drop by rounded teaspoonfuls onto prepared cookie sheets. Bake in 350 oven 10 minutes or until set. Cool five minutes on cookie sheet. Remove; cool on wire rack. Makes abut 2 dozen cookies.

Each cookie provides: 0 g total fat, 0 mg cholesterol, 60 calories, 1 g protein, 14 g carbohydrate, 90 mg sodium.

 

 

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PUMPKIN CHEESECAKE


32 oz. Non-fat cream cheese
6 egg whites
cup sugar
tsp. salt
tsp. ginger
1/8 tsp. nutmeg
1 tsp. cinnamon
pinch of cloves (optional)

crust:
1 cup Graham cracker crumbs (Health Valley Grahams w/Amaranth is what I like)
heaping cup sugar
2 tsp. frozen apple juice concentrate

Whip egg whites until soft peaks form. Beat all other ingredients in separate larger bowl. Fold egg whites into mixture. Bake in a ,springform pan, lined on bottom with crust for one hour and 10 minutes at 350. Let cool in wide open oven and then on rack. Chill overnight.


 

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CHEESECAKE-NON FAT


32 oz. Fat-Free Cream cheese (save 8 oz for topping)
6 egg whites
cup fructose or cup sugar
2 tsp. vanilla
2 tsp. lemon juice
grated rind of one lemon
tsp. salt

topping:
beat together:
8 oz. Cream cheese
1 tsp. vanilla
1 heaping Tbs. Sugar

Combine ingredients and Bake in 9" springform pan with bottom crust at 350 for 50 minutes. Let cool for 15 minutes. Add topping. Bake 10 minutes. Let cool (not in oven) and chill overnight.

 

 

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CINNAMON-RAISIN RICE PUDDING

 

Yogurt cheese made from 32 oz. Vanilla flavored low-fat yogurt (recipe above)
cup dark seedless raisins
3 cups cooked regular long-grained rice (cooked without salt)
1 tsp. ground cinnamon (or to taste)

In 1 quart saucepan over low heat, cook raisins with cup water until raisins are soft and plumped about 10 minutes. Cool about 30 minutes; drain well. In medium sized bowl, with fork, gently stir yogurt cheese, rice, drained raisins, and cinnamon until well blended. Spoon into individual serving dishes. Refrigerate until will chilled. Makes 8 servings.

Each serving: about 178 calories, 2 g fat, 3 mg cholesterol, 43 mg sodium.


 

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ORANGE CHIFFON PIE


Yogurt cheese from 16 oz container vanilla-flavored low-fat yogurt (see above recipe)
cup graham-cracker crumbs
2 Tbs. Soft diet margarine
1/3 cup orange juice
1 Tbs. Lemon juice
3 egg whites
cup sugar

Preheat oven to 325. In 8? pie plate, with hand, mix cracker crumbs and margarine until will combined; press crumb mixture on bottom and side of pie plate, using a piece of waxed paper for easier spreading. In medium sized bowl, add yogurt cheese. Gradually add orange juice and lemon juice3, stirring gently with fork or wire whisk until well blended. In small bowl, with mixer at high speed, beat egg whites until foamy. Gradually add sugar, beating until whites stand in soft peaks. Fold beaten egg whites into yogurt-cheese mixture. Spoon into prepared crust; bake 20 minutes. Cool pie on wire rack away from drafts. Refrigerate until chilled. Makes 8 servings.

Each serving: about 145 calories, 3 g fat, 3 mg cholesterol, 160 mg sodium.


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STRAWBERRY ICE CREAM


 
Yogurt cheese from 32 oz vanilla-flavored low-fat yogurt
2 pints strawberries, washed, hulled, and crushed

In medium-sized bowl, with fork, gently stir yogurt cheese and strawberries until well blended. Chill at least 3 hours to blend flavors. Process in ice-cream maker, following manufacturer's directions. (Or, pour mixture into 9" by 9" metal pan. Cover and freeze, stirring occasionally, until partially frozen, about 3 hours. Spoon mixture into chilled large bowl; with mixer at medium speed, beat until smooth but still frozen. Return mixture to pan; cover and freeze.) Makes 6 servings.

Note: this recipe also makes great frozen bars. After you've made mixture pour into small paper cups or plastic molds.

Each serving: about 115 calories, 3 g fat, 4 mg cholesterol, 55 mg sodium.


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RASPBERRY SWIRL CHEESECAKE



Yogurt cheese from 32 oz vanilla flavored low-fat yogurt (see recipe above)
cup graham-cracker crumbs
2 Tbs. Soft diet margarine
1 Tbs. Cornstarch
1 Tbs. Raspberry-flavored liqueur
tsp. vanilla extract
2 eggs, slightly beaten
cup raspberry fruit spread

Preheat oven to 325. Lightly grease 7" springform pan. In medium sized bowl, with hand, mix cracker crumbs and margarine until well combined; press crumb mixture firmly onto bottom and slightly up side of springform pan, using a piece of waxed paper for easier spreading. In medium-sized bowl, with fork or wire whisk, gently stir yogurt cheese, cornstarch, liqueur, and vanilla until well blended. Stir in eggs. Pour yogurt cheese mixture into prepared pan. In 1-quart saucepan over low heat, melt fruit spread; pour over yogurt-cheese mixture to obtain swirl effect. Bake 45 to 55 minutes until center is set. Cool in pan on wire rack. Refrigerate until well chilled. To serve, carefully remove cake from pan. Makes 8 servings.

Each serving: about 208 calories, 5 g fat, 59 mg cholesterol, 194 mg sodium.


 

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LIGHT FRUIT CHIFFON PIE


 
1 envelope unflavored gelatin
1/3 cup cold water
2-8 oz non-fat yogurt
2 egg whites
1/3 cup sugar
1 cup fruit
1 pie crust

Cook gelatin and water until dissolved. Stir in yogurt and chill. Beat whites and sugar. Fold in yogurt. Put in crust. Chill 3-4 degrees until firm.


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MUFFINS


 
3 apples (2 cups)
1 cup raisins
2 cup bran and oats
cup orange juice concentrate
cup water

Mix above ingredients. Bake at 375 for 30 minutes. Makes 20 muffins. Each muffin contains: 70 calories and .7 g fat.

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