The Sugar Smart Diet: Stop Cravings and Lose Weight While Still Enjoying the Sweets You Love (37 page)

1.
Preheat the oven to 375°F.

2.
Core the pears and cut in half lengthwise. Arrange the pear halves, cut side up, in a baking dish. Place 1 teaspoon butter in the center of each pear half. In a small bowl, stir together the cinnamon, vanilla, lemon juice, and ¼ teaspoon of the ginger. Drizzle the mixture over the top of the pear halves. Add 2 tablespoons water to the baking dish.

3.
Bake for 20 minutes, spooning the juices from the pan over the pear halves occasionally. If the juices begin to dry up, add water, 1 tablespoon at a time, as needed. Gently turn the pears so that the cut side is down and bake for 15 minutes, or until the pears are tender and caramelized.

4.
Mix the remaining ¼ teaspoon of the ginger into the yogurt.

5.
Add the pecans to a small skillet over medium heat. Cook for 3 minutes, or until fragrant. Remove from the heat.

6.
Remove the pears from the oven. Top each pear half with a large dollop of yogurt and the pecans. Spoon any additional liquid from the dish over the top of each serving.

Nutrition per serving (½ pear topped with 3 tablespoons yogurt and 1 tablespoon pecans):
158 calories, 5 g protein, 16 g carbs, 4 g fiber, 10 g total sugar, 9 g fat, 3 g saturated fat, 44 mg sodium

PHASE 2

Makes 2 servings

PREP TIME:
15 minutes •
TOTAL TIME:
15 minutes + freezing time

6 ounces 0% plain Greek yogurt

1 teaspoon vanilla extract

2 cups fresh blueberries, divided

1.
Cover a large baking sheet or 2 large flat plates with aluminum foil or parchment paper.

2.
In a blender, combine the yogurt, vanilla, and
1
⁄
3
cup of the blueberries. Blend until smooth. Pour into a bowl.

3.
Using a toothpick or your fingers, dip the remaining blueberries into the yogurt, coating each one thoroughly. Place each on the baking sheet and freeze for 1 hour, or until the yogurt has hardened.

4.
Transfer the blueberries to a sealed container or resealable plastic bag. Store in the freezer until ready to eat.

Nutrition per serving (approximately 1 cup):
141 calories, 10 g protein, 25 g carbs, 4 g fiber, 18 g total sugar, 1 g fat, 0 g saturated fat, 32 mg sodium

PHASE 2

Makes 4 servings

PREP TIME:
7 minutes •
TOTAL TIME:
7 minutes

3 very ripe bananas

¼ cup + 1 tablespoon unsweetened cocoa powder

1 cup 0% plain Greek yogurt

1 teaspoon vanilla extract

3 tablespoons unsweetened coconut flakes, divided

1.
Mash the bananas with a fork in a medium bowl until smooth and creamy. If desired, use a hand blender to puree them.

2.
Add the cocoa powder, yogurt, vanilla, and 1 tablespoon of the coconut to the bananas. Using a fork, stir vigorously for 3 minutes, or until all of the ingredients are well combined.

3.
Divide the pudding into 4 small bowls or ramekins. Sprinkle each bowl evenly with the remaining coconut flakes. Serve cold.

Nutrition per serving (½ cup):
154 calories, 8 g protein, 27 g carbs, 5 g fiber, 13 g total sugar, 4 g fat, 3 g saturated fat, 27 mg sodium

Notes:
May also be frozen in ice-pop molds and eaten as a frozen dessert. An equal amount of nuts or seeds can be substituted for the coconut flakes.

PHASE 3

Makes 6 cookies

PREP TIME:
10 minutes •
TOTAL TIME:
10 minutes

¾ cup rolled oats

½ teaspoon ground cinnamon

2 tablespoons raisins, chopped

1 tablespoon chopped walnuts

¼ cup unsweetened shredded coconut

¼ cup salted almond butter

2 tablespoons maple syrup

1.
In a medium bowl, coat the oats with the cinnamon, mixing well. Stir in the raisins, walnuts, and coconut until they’re evenly distributed.

2.
In a small microwaveable container, combine the almond butter and syrup. Microwave on high for 20 seconds. Stir and microwave for 10 seconds, or until soft. If the mixture is still not a spreadable consistency, microwave in 10-second increments until smooth.

3.
Pour the almond butter mixture over the oats and stir until all of the oats are coated. Using your hands, press the mixture into a patty. Divide into 6 pieces, rolling each into a ball and then gently pressing into a flattened circle. Store in a sealed container in the refrigerator for up to 1 week.

Nutrition per serving (1 cookie):
159 calories, 4 g protein, 17 g carbs, 3 g fiber, 7 g total sugar, 9 g fat, 3 g saturated fat, 26 mg sodium

Note:
You can use an equal amount of natural peanut butter in place of the almond butter if you prefer.

PHASE 3

Makes 12 servings

PREP TIME:
15 minutes •
TOTAL TIME:
1 hour 10 minutes + cooling time

8 slices hearty whole wheat bread, torn into 1, pieces

3 ripe bananas

1¾ cups 1% milk

6 ounces 0% plain Greek yogurt

1 egg

3 egg whites

½ cup maple syrup

1½ teaspoons vanilla extract

1 teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon salt

1
⁄
3
cup dark chocolate chips

¼ cup chopped walnuts

1.
Preheat the oven to 350°F. Coat a 13", × 9", baking dish with cooking spray.

2.
Add the bread pieces to the baking dish.

3.
Mash 2 of the bananas in a small bowl until smooth.

4.
In a large bowl, whisk together the milk, yogurt, eggs, egg whites, maple syrup, vanilla, cinnamon, nutmeg, and salt for 3 to 4 minutes, or until smooth and the yogurt is fully incorporated. Stir in the mashed bananas and whisk until well combined. Slice the third banana and gently stir into the batter.

5.
Pour the mixture over the bread in the baking dish. Sprinkle the chocolate chips and walnuts throughout, letting some fall to the bottom and some stay on top.

6.
Bake for 55 minutes, or until a knife inserted in the center comes out clean. Let sit for about 10 minutes before serving.

Nutrition per serving (2" × 2" piece):
174 calories, 7 g protein, 28 g carbs, 2 g fiber, 18 g total sugar, 5 g fat, 2 g saturated fat, 166 mg sodium

PHASE 4

Makes 8 clouds

PREP TIME:
10 minutes •
TOTAL TIME:
10 minutes + freezing time

1 cup heavy whipping cream

2 tablespoons confectioners’ sugar

2 tablespoons cocoa powder

1 teaspoon vanilla extract

6 cups sliced strawberries

1.
Cover a large plate or baking sheet with parchment paper or aluminum foil.

2.
Whip the cream in a medium bowl using a hand mixer with the whisk attachment, or a regular mixer, for 2 minutes, or until soft peaks begin to form. Add the sugar, cocoa powder, and vanilla and mix for 30 seconds to 1 minute, or until combined.

3.
Pour the mixture into a pastry bag or a plastic freezer bag with the corner snipped off. Swirl 8 dollops of cream onto the plate or baking sheet. Freeze for 3 hours.

4.
Serve over the strawberries, or transfer to an airtight container and store in the freezer for up to 1 month.

Nutrition per serving (1 cloud and ¾ cup berries):
154 calories, 2 g protein, 13 g carbs, 3 g fiber, 8 g total sugar, 11 g fat, 7 g saturated fat, 13 mg sodium

PHASE 4

Makes 4 servings

PREP TIME:
15 minutes •
TOTAL TIME:
15 minutes

16 strawberries

4 ounces light cream cheese

4 ounces 0% plain Greek yogurt

4 tablespoons confectioners’ sugar

1 teaspoon vanilla extract

¼ cup crushed graham cracker crumbs

1.
Hollow out each strawberry using a paring knife or strawberry corer.

2.
Using a blender or mixer, mix the cream cheese, yogurt, sugar, and vanilla together for 2 minutes, or until well combined.

3.
Pour the mixture into a plastic freezer bag. Snip off one corner and pipe about 1 tablespoon of filling into each strawberry.

4.
Dip the top of each strawberry in the graham cracker crumbs.

Nutrition per serving (4 strawberries):
166 calories, 7 g protein, 21 g carbs, 2 g fiber, 14 g total sugar, 6 g fat, 3 g saturated fat, 132 mg sodium

PHASE 4

Makes 20 brownies

PREP TIME:
15 minutes •
TOTAL TIME:
50 minutes

½ cup whole wheat flour

¾ cup granulated sugar

¾ cup unsweetened cocoa

1
⁄
3
cup firmly packed dark brown sugar

½ teaspoon baking powder

1 teaspoon instant coffee (optional)

1
⁄
8
teaspoon salt

¾ cup dark chocolate chips (60% cacao or higher), divided

1 can (15 ounces) pinto beans, rinsed and drained

1
⁄
3
cup fat-free milk

3 tablespoons canola or coconut oil

1 tablespoon vanilla extract

4 egg whites, lightly beaten

1.
Preheat the oven to 350°F. Coat a 9", × 9", baking pan with cooking spray.

2.
In a large bowl, combine the flour, granulated sugar, cocoa, brown sugar, baking powder, coffee (if using), and salt and whisk to fully combine.

3.
Place ½ cup of the chocolate chips in a small microwaveable bowl. Microwave on medium power for 30 seconds. Stir and repeat in 30-second increments for 2 minutes total, or until fully melted and smooth.

4.
In a blender or food processor, combine the beans, milk, oil, vanilla, egg whites, and the melted chocolate. Blend or process for 1 minute, or until smooth. Add to the flour mixture and stir until smooth. Gently stir in the remaining ¼ cup chocolate chips.

5.
Pour the batter into the baking pan. Bake for 30 to 35 minutes, or until the brownies are firm and don’t jiggle in the center when nudged.

Nutrition per serving (one 2" × 2" brownie):
150 calories, 3 g protein, 23 g carbs, 2 g fiber, 14 g total sugar, 6 g fat, 2 g saturated fat, 59 mg sodium

Notes:
You can use unsweetened almond, coconut, hemp, rice, or soy milk in place of the fat-free milk, if you prefer.

PHASE 4

Makes 4 servings

PREP TIME:
5 minutes •
TOTAL TIME:
15 minutes

¼ cup rolled oats

¼ cup walnuts

Pinch of ground cinnamon

1 tablespoon honey

¼ cup heavy cream

1 teaspoon sugar

1 banana, sliced

1.
Preheat the oven to 300°F.

2.
In a blender, combine the oats, walnuts, and cinnamon. Pulse about 10 times until the mixture resembles fine crumbs. Add the honey and pulse about 5 more times until the mixture comes together into a smooth ball.

3.
Divide the mixture into 4 pieces. Press each piece into the bottom of a 6-cup nonstick muffin tin, extending the mixture about 14, up the side of each tin. Bake for 5 minutes, or until golden. Remove from the oven and slip each crust out onto a cooling rack. Cool for 5 minutes.

4.
Whip the cream in a medium bowl using a whisk attachment of a mixer, until soft peaks form. Add the sugar and whip again until stiff peaks form. Place one-quarter of the sliced banana and 1 tablespoon of the whipped cream onto each crust.

Nutrition per serving (1 mini pie):
162 calories, 2 g protein, 18 g carbs, 2 g fiber, 10 g total sugar, 10 g fat, 4 g saturated fat, 7 mg sodium