With bathing suit season in full swing, the following 5 healthy and low-calorie desserts are guaranteed to become a guilt-free hit at any beach party, summer picnic or barbecue.
Old-Fashioned Fruit Crumble
At 265 calories per serving, this oldie, but summer treat is both timely and refreshing.
Active Time: 10 minutes
Total Time: 40 minutes
- 2 1/2 cups fresh or frozen fruit, such as blueberries, peaches, plums
- 1 tablespoon granulated sugar
- 3 tablespoon whole-wheat or all-purpose flour, divided
- 1 tablespoon orange juice
- 1/2 cup rolled oats
- 1/4 cup chopped almonds, or pecans
- 3 tablespoon brown sugar
- 1/4 teaspoon ground cinnamon
- 2 tablespoon canola oil
- Preheat oven to 400°F. Combine fruit with sugar, 1 1/2 teaspoons flour and orange juice. Divide between two 6-ounce ovenproof ramekins. Combine oats, almonds, brown sugar, the remaining 2 1/2 teaspoons flour and cinnamon. Drizzle with oil and stir to combine. Sprinkle over the fruit mixture. Place the ramekins on a baking sheet and bake until the fruit is bubbling and the topping is golden, 20 to 25 minutes.
Per serving: 265 calories; 13 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 37 g carbohydrates; 4 g protein; 4 g fiber; 1 mg sodium; 173 mg potassium.
Kiwi-Lime Ice Pops
You control the added sugar in these kiwi-lime popsicles.
Prep Time: 30 minutes
Total Time: 90 minutes
- 1 1/3 cups water
- 2/3 cup sugar
- 1 teaspoon finely freshly grated lime zest
- 1 teaspoon grated fresh ginger
- 1/3 cup lime juice
- 1 drop green food coloring, (optional)
- 2 kiwis, peeled and very thinly sliced
- Pour water into a small saucepan, add sugar, lime zest and ginger. Stir over high heat until the sugar dissolves and the mixture comes to a boil. Remove from the heat and let cool to room temperature.
- Strain the syrup through a fine sieve set over a bowl. Stir in lime juice and food coloring, if using.
- Line 8 individual frozen-treat molds or small (2-ounce) paper cups with slices of kiwi, pressing them onto the sides so they are close together but not overlapping. Fill each mold or cup with the lime mixture.
- Freeze until beginning to set, about 1 hour. Insert frozen-treat sticks and freeze until completely firm. Dip the molds briefly in hot water before unmolding.
Per serving: 79 calories, 20g carbohydrates, 0g fat, 0g protein, 1g dietary fiber, 0g saturated fat, 0g monounsaturated fat, 0mg cholesterol, 73mg Potassium, 2mg sodium
Tropical Fruits with Pistachios & Coconut
This tropical fruit topped with creamy coconut milk and pistachios is simple and delicious.
Active Time: 10 minutes
Total Time: 10 minutes
- 16 slices ripe mango, pineapple and/or papaya
- 4 teaspoons “lite” coconut milk
- 2 tablespoons chopped pistachios
- Place fruit slices on a serving platter. Drizzle with coconut milk and sprinkle with pistachios.
Per serving: 124 calories; 7 g fat (3 g sat, 1 g mono); 0 mg cholesterol; 15 g carbohydrates; 3 g protein; 2 g fiber; 17 mg sodium; 164 mg potassium.
This Vitamin C-rich tropical fruit native to China, now cultivated in many parts of the world, with its pleasant floral and very sweet taste, makes for a perfect summer treat.
Active Time: 5 minutes
Total Time: 2 hours 5 minutes
- 1 20-ounce can lychees, drained
- Place lychees on a sheet pan and freeze for at least 2 hours before serving.
Per serving: 115 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 29 g carbohydrates; 1 g protein; 1 g fiber; 2 mg sodium; 126 mg potassium.
Who can resist this festive, tart raspberry treat, which is so perfect for summer. With its low-fat cream, this dessert isn’t only a delight to look at, but at 101calories per serving irresistible.
Active Time: 25 minutes
Total Time: 3 3/4 hours
- 3/4 cup white whole-wheat flour, (see Note)
- 1/2 cup chopped pecans
- 2 tablespoon granulated sugar
- 1/2 teaspoon salt
- 3 tablespoon cold butter, cut into small pieces
- 2 tablespoon ice water
- 1/2 teaspoon vanilla extract
- 2 teaspoons unflavored gelatin
- 2 tablespoon water
- 3 cups fresh raspberries, divided
- 4 tablespoon nonfat cream cheese, softened
- 2 tablespoon low-fat milk
- 1 tablespoon confectioners’ sugar
- To prepare crust: Preheat oven to 400°F. Coat an 8-inch-square baking pan with cooking spray.
- Place flour, pecans, 2 tablespoons sugar and salt in a food processor; process until the nuts are finely ground. Add butter one piece at a time, pulsing once or twice after each addition, until incorporated. Add ice water and vanilla and pulse just until the dough starts to come together. Transfer to the prepared pan. Press evenly and firmly into the pan to form a bottom crust.
- Bake the crust until it looks set, but not browned, about 15 minutes. Let cool on a wire rack.
- To prepare raspberry filling: Sprinkle gelatin over 2 tablespoons water in a small bowl; let stand, stirring once or twice, while you prepare the rest of the filling.
- Reserve 16 raspberries. Puree the remaining raspberries in a food processor until smooth. Transfer to a medium saucepan and stir in 1/2 cup sugar. Cook over medium heat until bubbling. Stir in the gelatin mixture and cook, stirring, until the gelatin is melted, about 1 minute.
- Fill a large bowl with ice water. Pour the raspberry mixture into a medium bowl and set it in the bowl of ice water. Refrigerate, stirring occasionally with a rubber spatula, until the mixture thickens to the consistency of loose jam and is beginning to set around the edges, about 30 minutes.
- Meanwhile, beat cream cheese, milk and confectioners’ sugar in a medium bowl with an electric mixer until smooth.
- Spread the thickened raspberry filling evenly over the crust. Dollop the cream cheese mixture over the filling. Draw the tip of a sharp knife or skewer through the two fillings to create a swirled effect. Nestle the reserved berries into the filling, evenly spacing them so each bar will be topped with a berry when cut. Refrigerate until the bars are completely set, about 3 hours. Cut into 16 bars, one raspberry per bar.
Per bar: 101 calories; 5 g fat (2 g sat, 2 g mono); 6 mg cholesterol; 14 g carbohydrates; 2 g protein; 2 g fiber; 94 mg sodium; 64 mg potassium.
White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole-wheat. Find it in the baking section of the supermarket or online at bobsredmill.com and kingarthurflour.com.