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Healthy Desserts

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Blueberry Tart with Walnut Crust
12 servings


1/2 cup walnuts, lightly toasted
1 cup graham cracker crumbs, preferably whole-wheat (approx. 14 squares)
1 large egg white
1 tablespoon butter, melted
1 tablespoon peanut or canola oil
Pinch of salt

8 ounces reduced-fat cream cheese (Neufchatel), softened
1/4 cup reduced-fat sour cream
1/4 cup plus 2 tablespoons pure maple syrup, preferably grade B, divided
2 cups fresh blueberries


1.  To prepare crust: Preheat oven to 325 degrees F.
2.  Coarsely chop walnuts in a food processor. Add graham cracker crumbs and process until the mixture looks like fine crumbs.
3.  Whisk egg white in a medium bowl until frothy. Add the crumb mixture, butter, oil and salt; toss to combine. Press the mixture into the bottom and 1/2 inch up the sides of a 9-inch removable-bottom tart pan. Set the pan on a baking sheet. Bake until dry and slightly darker around the edges, about 8 minutes. Cool on a wire rack.
4.  To prepare filling: Beat cream cheese, sour cream and 1/4 cup maple syrup in a medium bowl with an electric mixer on low speed until smooth. When the crust is cool, spread the filling evenly into it, being careful not to break up the delicate crust. Arrange blueberries on the filling, pressing lightly do they set in. Drizzle the remaining 2 tablespoons maple syrup over the berries. Chill for at least 1 hour to firm up.

Per serving: 177 calories; 11g fat; 4g sat; 3g mono; 18mg cholesterol; 17g carbohydrates; 4g protein; 1g fiber; 138 mg sodium; 103 mg potassium
1 carbohydrate serving
Exchanges: 1 carbohydrate (other), 2 fat

Frozen Raspberry Pie
8 servings


32 chocolate wafers, (about 6 1/2 ounces), plus 1 for garnish Note: Look for ones without any partially hydrogenated oils
1/4 cup confectoners' sugar
2 tablespoons canola oil
2 tablespoons skim milk
1 tablespoon butter

3 cups raspberries, fresh or frozen (thawed)
2 tablespoons lemon juice
1/4 teaspoon salt
2 large egg whites, at room temperature
1/2 cup granulated sugar
1/2 teaspoon cream of tartar


1. Prehear oven to 350 degrees F. Coat a 9-inch pie pan with cooking spray.
2. To prepare crust: Process 32 wafers, confectioners' sugar, oil, milk, and butter in a food processor until finely ground. Press the mixture into the bottom and up the sides of the prepared pan, creating an even, dense crust. Bake for 12 minutes. Cool on a wire rack to room temperature, about 1 hour, pressing any puffed part of the crust back into the pan.
3. To prepare filling: Meanwhile, puree raspberries, lemon juice and salt in a blender or food processor until smooth. Strain through a fine-mesh sieve into a medium bowl, pressing with a rubber spatula to extract the juice; discard seeds.
4. Bring 1 inch of water to a slow simmer in a large saucepan. Combine egg whites, granulated sugar and cream of tartar ina 3-quart stainless-steel bowl. Beat with an electric mixer on medium speed until foamy. Set the bowl over the simmering water and continue to beat on medium speed, moving the mixer around, until the mixture is glossy and thick, about 3 1/2 minutes. Increase the speed to high, and continue beating over the simmering water until very stiff and glossy, about 3 1/2 more minutes (the eggs will be at a safe temperature, 160 degrees F, at this point). Remove from the heat and continue beating on medium speed until room temperature, 3 to 5 minutes.
5. Fold the raspberry puree into the meringue until combined. Pour the raspberry filling into the pie crust; crumble the remaining chocolate wafer over the top. Place the pie in the freezer and freeze until solid, at least 6 hours. To serve, let the pie stand at room temperature until softened slightly, about 10 minutes, before slicing. 

Per serving: 220 calories; 7g fat; 1g sat; 2g mono; 4 mg cholesterol; 37g carbohydrates; 3g protein; 4g fiber; 165 mg sodium; 126 mg potassium
2 1/2 carbohydrate serving
Exchanges: 2 1/2 other carbohydrates, 1 1/2 fat

Rustic Berry Tart
12 servings


3/4 cup whole-wheat pastry flour
3/4 cup all-purpose flour
2 tablespoons sugar, plus 1 teaspoon for sprinkling
1/4 teaspoon salt
4 tablespoon cold butter, (1/2 stick), cut into small pieces
1 tablespoon canola oil
1/4 cup ice water, plus more as needed
1 large egg, separated, saving the white to glaze the pastry
1 teaspoon lemon juice, or white vinegar

Filling & glaze
1/4 cup slivered almonds (1 ounce)
1/4 cup whole-wheat flour (regular or pastry flour)
1/4 cup plus 3 tablespoons sugar, or Splenda Granular
4 cups mixed berries, such as blackberries, raspberries and blueberries
2 teaspoons lemon juice
1 tablespoon water
2 tablespoons raspberry, blueberry or blackberry jam


1. To prepare crust: Whisk whole-wheat flour, all-purpose flour, 2 tablespoons sugar and salt in a medium bowl. Cut in butter with a pastry blender or your fingers until the mixture resembles coarse crumbs with a few larger pieces. Add oil and stir with a fork to blend. Mix 1/4 cup water, egg yolk and 1 teaspoon lemon juice (or vinegar) in a measuring cup. Add just enough of the egg yolk mixture to the flour mixture, stirring with a fork, until the dough clumps together. (Add a little water if the dough seems too dry.) Turn the dough out onto a lightly floured surface and knead several times. Form the dough into a ball, then flatten into a disk. Wrap in plastic wrap and refrigerate for at least 1 hour.
2. Preheat oven to 425 degrees F. Line a baking sheet with parchment paper or foil and coat with cooking spray.
3. To prepare filling & assemble tart: Spread almonds in a small baking pan. Bake until light golden and fragrant, about 5 minutes. Let cool. Combine whole-wheat flour, 1/4 cup sugar (or Splenda) and the toasted almonds in a food processor or blender; process until the almonds are ground.
4. Roll the dough into a rough 13- to 14-inch circle on a lighly floured surface, about 1/4 inch thick. Roll it back over the rolling pin, brush off excess flour, and transfer to the prepared baking sheet. Spread the almond mixture over the pastry, leaving a 2-inch border all around. Toss berries with the remaining 3 tablespoons sugar (or Splenda) and 2 teaspoons lemon juice in a large bowl; spoon over the almond mixture. Fold the border up and over the filling, pleating as necessary. Blend the reserved egg white and 1 tablespoon water with a fork; brush lighly over the tart rim. Sprinkle with the remaining 1 teaspoon sugar.
5. Bake the tart for 15 minutes. Reduce oven temperature to 350 degrees F and bake until the crust is golden and the juices are bubbling, 30 to 40 minutes. Leaving the tart on the parchment (or foil), carefully slide it onto a wire rack. Let cool.
6. Shortly before serving, melt jam in a small saucepan over low heat; brush over the berries. Cut the tart into wedges.

Per serving: 200 calories; 7g fat; 3g sat; 2g mono; 28 mg cholesterol; 31g carbohydrates; 3g protein; 4g fiber; 55mg sodium; 89mg potassium
2 carbohydrate serving
Exchanges: 2 other carbohydrate, 1 fat    


Last updated: May 6, 2015

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