Apple Crisp

Ingredients:

Canola oil cooking spray

4 Granny Smith apples, cored and cut into thin slices or bite-size pieces

1/2 cup raisins

3 Tbsp. apple juice

1/4 cup whole-wheat flour

1/4 cup old-fashioned rolled oats

1/4 cup brown sugar

3/4 tsp. ground cinnamon

3/4 tsp. ground nutmeg

1 Tbsp. cold butter, cut into small pieces

Directions:

Preheat oven to 375 degrees. Coat 8-inch square baking dish with cooking spray. Combine apples, raisins and apple juice in bowl; toss well. Transfer apple mixture to baking dish.

In another bowl, combine flour, rolled oats, brown sugar, cinnamon and nutmeg.

With pastry blender or knife and fork, cut in butter until mixture resembles coarse meal.  Sprinkle the mixture evenly over surface of apples.

Lightly coat top with cooking spray. Cover and bake 30 minutes. Uncover and bake for 20 minutes more or until apples are tender. Remove from oven and let stand on wire rack at least 20 minutes. Cut into squares and serve warm or at room temperature.

Makes six servings. Per serving, 170 calories, 2.5 g. fat, 39 g. carbohydrate, 2 g. protein, 4 g. dietary fiber, 10 mg. sodium.

–The American Institute for Cancer Research

Grilled Fruit with Strawberry Dip

Ingredients:

8 oz. part-skim ricotta cheese

2 Tbsp. plain, non-fat yogurt

1/4 tsp. dried, ground ginger

8 strawberries, halved

4 peaches, halved or quartered

8 chunks pineapple

4 plums, nectarines, or papayas, halved

1/4 cup balsamic vinegar

2 tsp. granulated sugar

Directions:

In a blender, puree cheese, strawberries, yogurt and ginger together until smooth. Refrigerate the dip for 2 hours before grilling fruit.

When ready to grill fruit, thread pieces of prepared fruit onto eight skewers. Mix together vinegar and sugar. Grill fruit until lightly browned, turning frequently and brushing with vinegar mixture during grilling.

Serve grilled fruit with sauce on side.

Makes 8 servings. Per serving: 102 calories, 2 g. total fat, 18 g. carbohydrate, 4 g. protein, 2 g. dietary fiber, 40 mg. sodium.

–From the American Institute for Cancer Research

Strawberry Kiwi Smoothie

Ingredients:

1 bag (10 oz.) unsweetened frozen strawberries

2 fresh kiwi fruit, peeled and sliced

1 container (8 oz.) strawberry nonfat yogurt

1 tsp. almond extract

Fat-free milk (optional)

Directions:

Combine all ingredients in a blender and whirl until desired consistency is reached. If thinner consistency is desired, continue blending and add milk one tablespoon at a time until desired thickness is reached.

Makes 4 servings.

Per serving*: 110 calories, 0 g. total fat, 26 g. carbohydrates, 3 g. protein, 2 g. dietary fiber, 30 mg. sodium.

*Note: Nutritional analysis is based on regular sugar-sweetened yogurt. Yogurt made with no-calorie sweetener may yield a slightly different analysis.

–From the American Institute for Cancer Research

Tiramisu

Ingredients:

16 oz. fat free sour cream

16 oz. low fat cream cheese

2/3 cup sugar

1/4 cup skim milk

1/2 tsp. vanilla extract

1 cup brewed coffee

8 oz. ladyfingers (about 28 cookies)

2 Tbsp. unsweetened cocoa powder

Directions:

With an electric mixer, beat cream cheese and sour cream together until smooth. While mixing, add sugar and milk, and blend until smooth. Layer the ladyfingers in bottom of a 10 1/2- by 12-1/2-inch or similar size pan. Brush half of coffee onto ladyfingers. Layer half of the cream cheese mixture onto ladyfingers. Repeat with ladyfingers, coffee, and the rest of the cream cheese mixture. Dust cocoa powder on top and refrigerate four to 16 hours. Serve with fresh berries and mint.

Makes 16 servings. Per serving: 170 calories, 6 g. fat, 24 g. carbohydrate, 6 g. protein.

–From Dukehealth.org

Baked Salmon With Southeast Asian Marinade

Ingredients:

1/2 cup pineapple juice

2 garlic cloves, minced

1 tsp. low-sodium soy sauce

1/4 tsp. ground ginger

2 salmon fillets, each 4 ounces

1/4 tsp. sesame oil

Freshly ground black pepper, to taste

1 cup diced fresh fruit, such as pineapple, mango and papaya

Directions:

In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.

Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top. Put in the refrigerator and marinate for 1 hour. Turn the salmon periodically as needed.

Preheat the oven to 375 F. Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil. Drizzle each with 1/8 teaspoon sesame oil. Sprinkle with pepper and top each with 1/2 cup diced fruit. Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side. Transfer the salmon to warmed individual plates and serve immediately.

Serves 2.  Per serving, 310 calories, 23 g. protein, 24 g. carbohydrate, 13 g. total fat, 67 mg. cholesterol, 174 mg. sodium, 1 g. fiber.

–From the Mayo Clinic