chapter nine
fruity call

food with fruit
all fruit, all the time.

Fruit is totally natural, packed with fiber, inexpensive, and 100 percent bad-cholesterol-free. It helps stimulate memory, has healing effects, and tastes great. Could you possibly need more reasons than that to eat it? How about a bunch of awesome HG creations like fruit slaw, fruit salsa, and indulgent and creamy, fruity desserts? These recipes will rock your fruit-loving face off!

topless triple berry pie

Ingredients

1½ cups frozen strawberries

¾ cup frozen blueberries

¼ cup frozen raspberries

2 cups Fiber One bran cereal (original)

¼ cup light whipped butter or light buttery spread, melted and mixed with 1 ounce water

4 no-calorie sweetener packets

1 tablespoon cornstarch

1 tablespoon Splenda No Calorie Sweetener (granulated)

1 teaspoon cinnamon

¼ teaspoon vanilla extract

Optional: fat-free whipped topping

Directions

Preheat oven to 350 degrees.

In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Combine crumbs with butter mixture, cinnamon, and the contents of the sweetener packets. Stir until well mixed.

In an oven-safe 9-inch pie dish sprayed lightly with nonstick spray, evenly distribute mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish.

Bake crust in the oven for 10 minutes and then remove it and allow to cool.

In a medium pot, heat berries over a medium flame until they are mostly thawed. Add Splenda, cornstarch, and vanilla extract. Mix well.

Once mixture is thoroughly heated and begins to bubble, reduce heat to low and continue to cook, stirring occasionally, for 5 minutes or until mixture has thickened. Then remove pot from heat and allow it to cool for several minutes.

Once berry mix has cooled, evenly spoon it into the pie crust. Allow pie to cool and set in the fridge for several hours before cutting.

Cut pie into 8 slices. If desired, top each slice with fat-free whipped topping before serving.

MAKES 8 SERVINGS

CHEW ON THIS:

bananarama wafer puddin'

Ingredients

2 cups fat-free milk, at fridge temperature

2 medium bananas, sliced

24 Reduced Fat Nilla Wafers

1 small (4 serving) package sugar-free fat-free instant vanilla pudding mix

Optional: fat-free whipped topping

Directions

Combine pudding mix and milk in a bowl. Beat with a whisk for 2 minutes or until thoroughly blended. Set aside.

In a medium bowl or casserole dish, arrange a layer of wafers and then top with a layer of banana slices. Continue alternating layers until all wafers and banana slices are in the dish.

Top dish with the pudding and let it seep down in between the wafer and banana layers. Refrigerate for 2 to 3 hours. If desired, add whipped topping before serving.

MAKES 6 SERVINGS

apple cinnamon crunch parfaits

Ingredients

6 ounces fat-free vanilla yogurt

1½ cups peeled and chopped apples

7 caramel mini rice cakes or soy crisps, crushed

1 tablespoon Splenda No Calorie Sweetener (granulated)

2 teaspoons cornstarch

½ teaspoon cinnamon

¼ teaspoon vanilla extract

Optional: fat-free whipped topping

Directions

Place apple chunks in a microwave-safe dish with ¼ cup of water and cover. Microwave for 2½ minutes. Drain water and set aside.

Mix Splenda, cornstarch, cinnamon, and vanilla extract into ½ cup of cold water. In a saucepan over medium-low heat, cook and stir liquid mixture until thickened to a caramel-sauce-like consistency (add a few drops more water if sauce becomes too thick). Remove from heat and stir apples into the mixture. Allow to cool and set for several minutes (for a warm parfait) or refrigerate until cold.

Once ready to serve, layer apple mixture, yogurt, and crushed rice cakes (or soy crisps) evenly into 2 cups. Add a little whipped topping, if you like.

MAKES 2 SERVINGS

fruity super-slaw

This recipe was co-developed with Weight Watchers®.

Ingredients

4 cups shredded green cabbage

3½ cups shredded purple cabbage

1 cup thinly sliced 1-inch jicama strips

1 medium Granny Smith apple

1 cup red grapes

½ cup white wine vinegar

½ cup grape juice concentrate

2½ ounces fat-free raspberry yogurt

2 tablespoons fat-free mayonnaise

2 tablespoons sugar

½ teaspoon lime juice

½ teaspoon salt

teaspoon pepper

Directions

Stir to combine vinegar, grape juice concentrate, and sugar with 3 cups of water.

Place shredded cabbage and jicama in a bowl, and cover with vinegar mixture. Stir thoroughly, cover, and then allow to marinate in the fridge for 1 hour. After 1 hour, stir mixture and return to the fridge for 10 to 15 minutes.

Meanwhile, thinly slice apple into 1-inch strips and cut grapes in half. In a small dish, combine yogurt, mayo, lime juice, salt, and pepper. Mix well.

Remove slaw from fridge and add one tablespoon of its marinade to the yogurt mixture, stir until blended.

Next, strain slaw thoroughly (draining all of the remaining marinade) and then return slaw to the bowl. Add fruit and yogurt dressing, and toss until completely mixed.

MAKES 8 SERVINGS

© 2008 Weight Watchers International, Inc. All rights reserved.

CHEW ON THIS:

groovy grilled fruit fondue

This fruit fondue is a really fun addition to any dinner party. Just wanted to put that out there . . .

Ingredients

1 medium Granny Smith apple

1 large firm nectarine

1 small slightly under-ripe banana

1 cup fresh pineapple chunks

12 ounces fat-free vanilla yogurt

2 tablespoons fat-free cream cheese, softened 2 teaspoons Splenda No Calorie Sweetener (granulated)

1 teaspoon cinnamon

Directions

Cut all fruit into large, bite-sized chunks. In a pan sprayed with nonstick spray (or on the grill if you have one), grill fruit over medium-high heat for about 4 minutes, flipping fruit halfway through. Fruit should be slightly browned on the outside, but still firm inside.

In a microwave-safe bowl, combine yogurt, cream cheese, Splenda, and cinnamon. Heat for 45 seconds in the microwave. Stir and then microwave for an additional 40 seconds. Serve fruit and cheese sauce with skewers or fondue sticks for easy dipping!

MAKES 4 SERVINGS

apple pie pockets

Ingredients

4 medium apples, peeled and sliced

2 whole wheat (or high-fiber) pitas, halved and heated

1 tablespoon brown sugar (not packed)

2 teaspoons cornstarch

½ teaspoon cinnamon

¼ teaspoon vanilla extract

Directions

In a small covered saucepan, cook apples over medium heat in ¼ cup of water until tender (2 to 3 minutes). Remove from heat and drain water. Remove apples from the pan and set them aside.

Mix brown sugar, cornstarch, cinnamon, and vanilla extract with ¼ cup of cold water. Cook and stir mixture in saucepan over medium-low heat, until thickened to a caramel-sauce-like consistency, adding a few drops more water if it gets too thick.

Remove from heat and stir apples into the mixture. Stuff each pita half with one-quarter of the mixture.

MAKES 4 SERVINGS

layered berry custard crostata

This layered berry custard treat is so good, we were laughing uncontrollably the first time we ate it at the HG HQ. There is absolutely no way anyone would ever know or believe how low in calories and fat it is!

Ingredients

Two 9" × 14" sheets phyllo dough, thawed according to package directions

1 Jell-O Sugar Free Vanilla Pudding Snack

¾ cup blackberries and raspberries

½ cup Cool Whip Free

Directions

Preheat oven to 350 degrees.

Spray each sheet of phyllo dough with nonstick spray and place on top of one another on a clean, dry cutting board. Slice sheets into three long pieces and stack them on top of one another. Cut sheets once more into two rectangular stacks. Gently place them next to one another on a baking pan sprayed with nonstick spray.

Place pan in the oven and cook for 5 minutes. Meanwhile, mix together pudding and Cool Whip. Remove phyllo dough from the oven and let it cool for a few minutes.

Spread half of pudding mixture over one stack of dough and place half of the berries on top. Place second phyllo stack carefully on top of the berry layer and spread on the rest of the pudding mix. Top with remaining berries.

MAKES 2 SERVINGS

For a pic of this recipe, see the photo insert. Yay!

Fruity 411 . . .

sweetie-fry bananas with cream cheese frosting

Fried bananas with sweet cream cheese frosting for only about 200 calories and 1 gram of fat?! That is complete insanity. BTW, this dessert also packs in a whopping 10.5 grams of fiber!!!

Ingredients

1 large banana

¼ cup Fiber One bran cereal (original)

3 tablespoons Cool Whip Free

2 tablespoons Splenda No Calorie Sweetener (granulated), divided

1 tablespoon fat-free cream cheese, softened

teaspoon cinnamon

Dash of salt

Directions

To create the cream cheese frosting, combine cream cheese, Cool Whip, and half of the Splenda. Stir until smooth. Place mix in the fridge to chill.

In a food processor or blender, combine Fiber One, cinnamon, salt, and the remaining tablespoon of Splenda, and blend until a breadcrumb-like consistency is achieved.

Cut banana in half widthwise and then lengthwise, so you have 4 pieces. Spray banana pieces (both sides) with nonstick spray. Roll banana pieces in the "breadcrumb" mixture, making sure to cover them entirely.

Cook banana slices in a pan sprayed with nonstick spray, over medium heat, for 3 to 4 minutes per side, until crispy. Serve with chilled cream cheese frosting.

MAKES 1 SERVING

CHEW ON THIS:

cheery cherry cobbler

Ingredients

3 cups halved and pitted sweet cherries, fresh or thawed if frozen

4 sheets (16 crackers) low-fat honey graham crackers

2 tablespoons fat-free liquid egg substitute

2 tablespoons no-sugar-added applesauce

2 tablespoons Splenda No Calorie Sweetener (granulated), divided

1 tablespoon brown sugar (not packed)

1 tablespoon cornstarch

1 teaspoon cinnamon

Dash of salt

Directions

Preheat oven to 400 degrees.

Combine cup of cold water with brown sugar, cornstarch, salt, and half of the Splenda, stir well. In a medium pot, combine cherries with this mixture.

Heat cherry mixture over medium heat, stirring often. Once liquid thickens to a syrupy consistency and begins to bubble, reduce heat to low and cover. Allow to simmer for 5 minutes and then transfer cherry mixture to a medium round baking dish. Set aside.

Next, break graham crackers into pieces and crush them (either in a food processor or blender, or by placing cracker pieces in a sealable plastic bag and crushing them with a rolling pin on the bag). Transfer crumbs to a microwave-safe dish and add egg substitute, applesauce, cinnamon, and remaining tablespoon of Splenda. Stir well.

Microwave cracker mixture for 1 minute. Use a fork to break up the toughened mixture as much as possible and then allow to cool for a few minutes.

Transfer cracker mixture to a food processor or blender and pulse until crumbly and uniform. Evenly distribute graham cracker topping over cherries.

Place the dish in the oven and bake for 10 minutes. Allow to cool slightly before serving.

MAKES 4 SERVINGS

bestest baked apples

These baked apples are CLASSIC! And they're great alone or with low-fat cottage cheese, low-fat ice cream, frozen yogurt, or regular yogurt. Yum!

Ingredients

4 medium Rome apples

1 can diet black cherry soda

½ no-calorie sweetener packet

Dash of cinnamon

Directions

Preheat oven to 375 degrees.

Core apples. Place in a casserole dish. Pour the entire can of soda over apples. Sprinkle cinnamon and sweetener over apples.

Place dish in the oven and bake for 45 minutes or until apples are tender. Serve warm, hot, or cold.

MAKES 4 SERVINGS

CHEW ON THIS:

super-simple tropical sorbet

Try experimenting with lots of fruits and drink mix flavors for endless sorbet options!

Ingredients

1 packet (two 5-calorie servings) sugar-free powdered orange drink mix

1 cup sliced peaches, fresh, thawed if frozen, or drained and rinsed if canned

Directions

Dissolve drink mix into 4 ounces of cold water, stir well. In a blender, puree peaches and drink mixture until just blended.

Pour mixture into a dish, cover, and place in freezer until nearly solid (several hours). If freezing overnight, thaw sorbet slightly by microwaving for 30 to 40 seconds or allowing to sit out for about 10 minutes before serving.

MAKES 1 SERVING

ice creamless banana split

Yeah, it's unconventional (and maybe even a bit nervy) to put a banana split recipe in here that doesn't call for ice cream. But it's REALLY good. And fun!!!

Ingredients

1 small banana

3 tablespoons Cool Whip Free, frozen

2 tablespoons sugar-free strawberry preserves

1 teaspoon semi-sweet mini chocolate chips

Directions

Slice banana in half, first lengthwise and then widthwise. Place banana pieces in a bowl.

In a separate dish, mix strawberry preserves with 1 tablespoon of hot water to create a strawberry syrup. Pour strawberry syrup over bananas.

Top with Cool Whip Free and then sprinkle chocolate chips on top. Enjoy!

MAKES 1 SERVING

fiesta tropical fruit salsa

Ingredients

1¼ cups diced mango

1¼ cups diced pineapple

cup diced red onions

cup diced red bell peppers

3 tablespoons sliced scallions

3 tablespoons chopped fresh cilantro

3 tablespoons lime juice

Dash of salt

Directions

In a medium bowl, stir together all of the ingredients. Cover and refrigerate for at least 1 hour.

MAKES 6 SERVINGS