The Big Book of Diabetic Desserts (7 page)
4. Combine the pumpkin, yogurt, oil, egg, and vanilla in a medium bowl and whisk until smooth. Add the pumpkin mixture and walnuts to the flour mixture and stir just until moistened. Spoon the batter evenly into the prepared muffin liners and bake 15 to 17 minutes or until the tops of the muffins are lightly browned.
5. Immediately brush the tops of the muffins with maple syrup. Cool the muffins in the pan on a wire rack for 5 minutes. Remove from the pan and cool completely on the wire rack. Serve the muffins warm or at room temperature. The muffins can be stored in an airtight container at room temperature up to 2 days or frozen up to 2 months.
Exchanges: 1 1/2 Carbohydrate ⢠1 1/2 Fat
Calories 174, Calories from Fat 68, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 18 mg, Sodium 177 mg, Total Carbohydrate 24 g, Dietary Fiber 2 g, Sugars 11 g, Protein 3 g.
Makes 12 servings ⢠Serving size: 1 muffin
For variety, use any flavor of fruit spread or preserves that you have on hand to fill these tender muffins. A tiny bit of sugar sprinkled on the top gives them extra sweetness and crunch.
1 3/4 cups all-purpose flour
1/3 cup plus 1 tablespoon granulated sugar, divided use
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup plain low-fat yogurt
2 tablespoons canola oil
1 large egg
1 tablespoon fresh grated lemon zest
1/4 cup natural fruit spread or reduced-sugar preserves
1. Preheat the oven to 350°F. Line 12 muffin cups with paper liners and coat the liners with cooking spray. Set aside.
2. Combine the flour, 1/3 cup of the sugar, baking powder, baking soda, and salt in a large bowl and whisk to mix well. Set aside.
3. Combine the yogurt, oil, egg, and lemon zest in a small bowl and whisk until smooth. Add the yogurt mixture to the flour mixture and stir just until moistened.
4. Spoon 1 rounded tablespoon of the batter into each of the prepared muffin liners and spread the batter to cover the bottom of the liners. Spoon 1 level teaspoon of the fruit spread into the centers of the batter. Top evenly with the remaining batter and spread the batter to cover the fruit spread. Sprinkle the tops evenly with the remaining 1 tablespoon sugar. Bake for 15 to 18 minutes or until the tops of the muffins are lightly browned.
5. Cool in the pan on a wire rack for 5 minutes. Remove from the pan and cool completely on the wire rack. Serve the muffins warm or at room temperature. The muffins are best on the day they are made.
Exchanges: 1 1/2 Carbohydrate ⢠1/2 Fat
Calories 145, Calories from Fat 29, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 19 mg, Sodium 167 mg, Total Carbohydrate 25 g, Dietary Fiber 1 g, Sugars 11 g, Protein 3 g.
Makes 12 servings ⢠Serving size: 1 muffin
Scrumptious berries give these muffins such a big dose of flavor that even kids will eat them. With 4 grams of fiber in each one, they're a healthful way to greet the day.
1 cup unprocessed wheat bran
1 cup whole wheat flour
1/4 cup light brown sugar
1 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
1/4 cup unsweetened applesauce
3 tablespoons canola oil
1 large egg
1 teaspoon vanilla extract
1 cup fresh blueberries, raspberries, or cranberries (or substitute frozen, unthawed berries)
1. Preheat the oven to 350°F. Line 12 muffin cups with paper liners and coat the liners with cooking spray. Set aside.
2. Combine the bran, flour, brown sugar, baking soda, and salt in a large bowl. Set aside.
3. Combine the buttermilk, applesauce, oil, egg, and vanilla in a medium bowl and whisk to mix well. Add the buttermilk mixture to the bran mixture and stir just until the batter is moistened. Gently stir in the berries.
4. Spoon the batter evenly into the prepared muffin liners and bake 15 to 17 minutes or until the tops of the muffins are lightly browned.
5. Cool the muffins in the pan on a wire rack for 5 minutes. Remove from the pan and cool completely on the wire rack. Serve the muffins warm or at room temperature. The muffins can be covered in an airtight container and stored at room temperature up to 3 days or frozen up to 2 months.
Exchanges: 1 Carbohydrate ⢠1 Fat
Calories 117, Calories from Fat 41, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 18 mg, Sodium 183 mg, Total Carbohydrate 18 g, Dietary Fiber 4 g, Sugars 7 g, Protein 3 g.
Makes 12 servings ⢠Serving size: 1 muffin
Shredded apple and prune puree make these muffins super-moist. Store them in the refrigerator and they will keep for a weekâjust pop one in the microwave, grab a cup of coffee, and you're ready for breakfast on the run.
1 3/4 cups whole wheat flour
1/4 cup fat-free instant dry milk
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup low-fat buttermilk
1/2 cup honey
1/3 cup prune puree
1 large egg
1 medium Granny Smith apple, peeled and coarsely shredded (about 3/4 cup)
1 tablespoon fresh grated orange zest
1. Preheat the oven to 350°F. Line 12 muffin cups with paper liners and coat the liners with cooking spray. Set aside.
2. Combine the flour, fat-free dry milk, baking powder, baking soda, and salt in a large bowl and whisk to mix well. Set aside.
3. Combine the buttermilk, honey, prune puree, and egg in a medium bowl and whisk until smooth. Stir in the apple and orange zest. Add the buttermilk mixture to the flour mixture and stir just until moistened.
4. Spoon the batter evenly into the prepared muffin liners and bake for 15 minutes or until the muffins are lightly browned.
5. Cool the muffins in the pan on a wire rack for 5 minutes. Remove from the pan and cool completely on the wire rack. Serve the muffins warm or at room temperature. The muffins can be covered in an airtight container and stored at room temperature up to 3 days or frozen up to 2 months.
Exchanges: 2 Carbohydrate
Calories 150, Calories from Fat 8, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 18 mg, Sodium 195 mg, Total Carbohydrate 34 g, Dietary Fiber 3 g, Sugars 18 g, Protein 4 g.
Makes 12 servings ⢠Serving size: 1 muffin
Loaded with flavor from fresh lime zest and ground ginger, these blueberry muffins will make supermarket versions taste humdrum in comparison. And blueberries are packed with disease-fighting antioxidantsâas if you needed another reason to try these!
2 cups all-purpose flour
1/4 cup granulated sugar
1/4 cup granular no-calorie sweetener
1 teaspoon baking powder
3/4 teaspoon ground ginger
1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/4 cups low-fat buttermilk
1/4 cup canola oil
1 large egg
1 tablespoon fresh grated lime zest
1 cup fresh blueberries or frozen unthawed blueberries
1. Preheat the oven to 350°F. Line 12 muffin cups with paper liners and coat the liners with cooking spray. Set aside.
2. Combine the flour, sugar, no-calorie sweetener, baking powder, ginger, baking soda, and salt in a large bowl and whisk to mix well.
3. Combine the buttermilk, oil, egg, and lime zest in a medium bowl and whisk to mix well. Add the buttermilk mixture to the flour mixture and stir just until moistened. Gently stir in the blueberries. Spoon the batter evenly into the prepared muffin liners and bake 15 to 18 minutes or until the tops of the muffins are lightly browned.
4. Cool the muffins in the pan on a wire rack for 5 minutes. Remove from the pan and cool completely on the wire rack. Serve the muffins warm or at room temperature. The muffins can be covered in an airtight container and stored at room temperature up to 2 days.
Exchanges: 1 1/2 Carbohydrate ⢠1 Fat
Calories 158, Calories from Fat 49, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 19 mg, Sodium 164 mg, Total Carbohydrate 24 g, Dietary Fiber 1 g, Sugars 7 g, Protein 4 g.
Makes 12 servings ⢠Serving size: 1 muffin
Shredded zucchini keeps these muffins moist and cornmeal gives them a hearty texture. They're not too sweet, so enjoy them at brunch, for an afternoon snack, or served with a bowl of soup for lunch.
1 cup all-purpose flour
1 cup yellow cornmeal (not cornmeal mix)
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup low-fat buttermilk
1/4 cup canola oil
1/4 cup honey
1 large egg
1 cup shredded zucchini
1. Preheat the oven to 350°F. Line 12 muffin cups with paper liners and coat the liners with cooking spray. Set aside.
2. Combine the flour, cornmeal, baking powder, baking soda, and salt in a large bowl and whisk to mix well.
3. Combine the buttermilk, oil, honey, and egg in a medium bowl and whisk to mix well. Stir in the zucchini. Add the buttermilk mixture to the flour mixture and stir just until moistened. Spoon the batter evenly into the prepared muffin liners and bake 15 to 18 minutes or until the tops of the muffins are lightly browned.
4. Cool the muffins in the pan on a wire rack for 5 minutes. Remove from the pan and cool on the wire rack. Serve the muffins warm or at room temperature. The muffins can be covered in an airtight container and stored at room temperature up to 2 days.
Exchanges: 1 1/2 Carbohydrate ⢠1 Fat
Calories 158, Calories from Fat 49, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 18 mg, Sodium 160 mg, Total Carbohydrate 24 g, Dietary Fiber 1 g, Sugars 7 g, Protein 3 g.
Makes 8 servings ⢠Serving size: 1 biscuit with 1/4 cup peaches and 2 tablespoons sauce
A variation on the traditional strawberry shortcake, this is an easy version to make. Shape the dough into rounds with your hands and you don't even have to get out the rolling pin. Try them with strawberries instead of peaches, too.
Biscuits
1/3 cup low-fat buttermilk
1/2 teaspoon vanilla extract
1 cup all-purpose flour
2 1/2 tablespoons granulated sugar, divided use
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
3 tablespoons 67% vegetable oil butter-flavored spread, chilled
Raspberry Sauce
1 (12-ounce) package frozen unsweetened raspberries, thawed
2 tablespoons granulated sugar
1 tablespoon fresh lemon juice
Filling
4 medium peaches peeled, pitted, and sliced (about 2 cups)
Make Biscuits
1. Preheat the oven to 375°F. Coat a baking sheet with cooking spray and set aside.
2. Combine the buttermilk and vanilla in a small bowl. Set aside. Combine the flour, 2 tablespoons of the sugar, the baking powder, baking soda, salt, and butter-flavored spread in a food processor and pulse until the spread is uniformly incorporated into the dry ingredients. Transfer the mixture to a large bowl. Add the buttermilk mixture and stir just until moistened.
3. Using floured hands, shape the dough into 8 (2-inch) diameter rounds and place on the prepared pan, spacing about 1/2-inch apart. Sprinkle evenly with the remaining 1/2 tablespoon sugar. Bake 10 to 12 minutes, or until the tops of the biscuits are lightly browned. Transfer to a wire rack. Serve the biscuits warm or at room temperature.
Make Sauce
1. Combine the raspberries, sugar, and lemon juice in a food processor or blender and puree. Press mixture through a fine wire mesh sieve, discarding solids.
2. To serve, split the biscuits in half horizontally. Place the bottom halves in each of 8 shallow serving dishes. Top each with 1/4 cup of the peaches. Top the peaches with the top halves of the biscuits. Drizzle each one with 2 tablespoons of the sauce. Serve immediately.
Exchanges: 2 Carbohydrate ⢠1/2 Fat
Calories 154, Calories from Fat 35, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 203 mg, Total Carbohydrate 28 g, Dietary Fiber 1 g, Sugars 15 g, Protein 3 g.
Makes 9 servings ⢠Serving size: 1 scone
Handle the dough as little as possible as you shape it to ensure that the scones bake up tender and flaky. Depending on what looks freshest in the market, you can use tangerines or clementines for the zest instead of oranges.