Online Breast Cancer Support Network

   Home    Foundation    News    Newsletter    Resources    Sign-In    Tributes    Press    Store
Sign up for our Monthly Email Pink Power
Celebrate In Pink -- Distinctive Pink Ribbon Celebrationware
Walk for Hope
Pink-Link Story at
Pink-Link Breast Cancer Articles 

Making the Most of Dessert

January 23, 2007
by Janice Baker, M.B.A., R.D., CDE, Registered Dietitian

Most of us look forward to dessert, me included!  Desserts, being sweet, creamy, and delicious, are some of our favorite comfort foods.  Unfortunately, desserts are usually high in calories and low in nutrients.  The trick is to save the rich desserts for truly special occasions and to make other desserts a nutritious part of your diet. 
     Fresh fruit in season is a treat when dressed up with other nutritious additions.  Try dipping it in nonfat vanilla yogurt sprinkled with a little cinnamon.  Another idea is to peel and chop apples or pears, sprinkle with about a teaspoon of sugar or other sweetener per cup of fruit, then microwave until tender.  Stir in a few raisins or berries if you like, but don’t add water – the fruit creates its own delicious syrup as it cooks.  Enjoy the fruit warm by itself or sprinkle with a crunchy low-fat granola cereal to make a fruit crisp.  I also enjoy adding some chopped walnuts or sliced almonds. 
     Cakes and cookies are usually made with white flour, but you can add fiber and nutrients by substituting whole wheat pastry flour.  Try replacing half the white flour at first, but many recipes are delicious when made entirely with whole wheat pastry flour.  Also look for recipes that use oatmeal. 
     Most desserts are high in sugar.  You can omit 25% of the sugar in most homemade baked goods.  For puddings, icings, and pie fillings, you can use non-nutritive sweeteners such as Splenda.   Reduce the fat content of dessert by using skim milk or other low fat dairy products.  Replace part of the oil with prune puree (use a jar of prune babyfood) or buttermilk. 
     Here is an easy, low fat low sugar desert that is high in calcium and beta carotene – both important protective nutrients.
Easy Pumpkin Pudding
1 cup canned pumpkin or pumpkin puree
1 package (4-serving size) sugar free nonfat vanilla pudding
1 teaspoon pumpkin pie spice
1 ½ cups skim milk
Mix all ingredients together.  Place in individual bowls or glasses and chill until set.
Makes 4 servings.  Each 2/3 cup serving :  77 calories, 0 grams fat, 2 mg cholesterol, 380 mg sodium, 15 grams carbohydrate, 2 grams fiber, 4 grams protein.

Back to Announcements

FAQ  -  Newsletter  -  Contact Us  -  Site Map  -  Privacy Policy -  Financial Disclosure -  Disclaimer -  Links  -  Banners
Copyright 2005-2010 Pink-Link. All Rights Reserved. 501(c)3 Tax ID#20-2884742