How to cut calories with these 3 healthy dessert recipes

Texas Diabetes Institute shows how you can make lighter & healthier sweets


'Tis the season for cold weather and scrumptious desserts.

One of the problems with the holiday season is that we crave high-calorie dishes we regret eating.  

What if you could keep eating sweets and not feel guilty?

San Antonio has a growing problem with diabetes.

At Texas Diabetes Institute, there are dietitians, like Clarissa Rivera, who counsel patients and teach monthly cooking classes that only cost $5.

 "One in seven adults have diabetes," Rivera said. "Having a healthy diet, making healthy lifestyle choices including exercising can help people maintain a low blood sugar level."

The class for healthy desserts will be on November 10 at 11 a.m. at the Texas Diabetes Institute

In case you want to start on some healthy sweet cravings, below are the recipes for cranberry apple crisp, crustless pumpkin pie and raspberry ribbon parfait.  

Recipe: Cranberry Apple Crisp

Preparation time: 60 minutes
servings: 10 
Serving Size: ½ cup 

  • Non-stick cooking spray
  • 2 cups frozen cranberries
  • 3 cups Granny Smith apples, cored, peeled & diced
  • ¼ cup Truvia Baking Blend®
  • 1 teaspoon flour
  • 1 cup oats
  • ¼ cup all-purpose flour
  • 2 teaspoons cinnamon
  • ¼ cup Truvia Baking Blend®  
  • ⅓ cup soft tub margarine

  • Preheat oven to 375 degrees F. Coat 8 x 8 baking dish with non-stick cooking spray.
  • To prepare topping:  In a medium-sized bowl, combine rolled oats, flour, margarine, cinnamon, and sugar substitute. 
  • To prepare filling:  In a large bowl, combine apple, cranberries, flour, and sugar substitute. 
  • Place fruit mixture into prepared baking dish. Sprinkle oat mixture over the fruit mixture. 
  • Bake 45 minutes at 375 degrees F. Serve warm.  Enjoy! 
  • Nutrient Analysis:
    • Calories: 130
    • Total carbohydrate: 25 grams
    • Dietary fiber: 3 grams
    • Protein: 2 grams
    • Total fat: 3 grams
    • Saturated fat: 0.5 grams
    • Sodium: 50 milligrams
    Source: Clarissa Rivera MS, RDN, LD, CDE, Dietitian Diabetes Educator

    Recipe: Crustless Pumpkin Pie

    Preparation time: 60 minutes
    Number of servings: 8

    • Non-stick cooking spray with flour
    • 1 (15 ounce) can 100% Pure Pumpkin 
    • 1 (12 ounce) can fat-free evaporated skim milk 
    • 2 large eggs
    • 1 teaspoon cinnamon 
    • 1 1/2  teaspoon pumpkin pie spice 
    • 1 teaspoon vanilla
    • ½ cup granulated sugar 
    • ½ teaspoon salt

  • Spray bottom of baking dish with nonstick cooking spray.
  • Mix together pumpkin, evaporated milk, eggs, cinnamon, pumpkin pie spice, sugar, vanilla, and salt. Pour into dish. 
  • Bake at 325 for 55 minutes, or until knife inserted near center comes out clean. 
  • Cool on wire rack for 2 hours. Serve immediately or refrigerate.
  • Nutrition Information:

    • Calories:  125
    • Carbohydrate:  23 grams
    • Fiber:  2 gram
    • Total fat:  1.5 grams
    • Saturated fat:  0 grams
    • Sodium:  230 milligrams
    Source: Clarissa Rivera, MS, RDN, LD, CDE, Dietitian Diabetes Educator

    Recipe: Raspberry Ribbon Parfait 

    Preparation time:  2.5 hours
    Number of 
    servings:  6 (1 ounce serving)
    Ingredients for crust:

    • 4 large graham crackers
    • 3 Tablespoons margarine, melted
    • 2 (6 ounce ) containers of low-fat, no sugar added raspberry yogurt
    For Filling:
    • 1 (0.3 ounce ) box of sugar-free raspberry gelatin
    • ¼ cup boiling water
    • 1 (8 oune ) container of fat-free whipped topping
    • 1 cup fresh or frozen raspberries
    1. Crust: grind graham crackers in a food processor until finely crumbled. Add melted margarine and mix well. Evenly divide the crust mixture into each serving cup using a spoon, pressing crumbs down for a packed crust. Add a layer of whole raspberries to each serving cup.
    2. Filling: dissolve raspberry gelatin into boiling water in a mixing bowl. After gelatin is completely dissolved, stir in yogurt and whipped topping using a wire whisk, and mix thoroughly. Evenly divide mixture on top of raspberries in each serving cup and refrigerate for 2 hours.

    Nutrition Information:

    • Calories:  120
    • Carbohydrate:  21 grams
    • Fiber:  1 gram
    • Total fat:  2 grams
    • Saturated fat:  0 grams
    • Sodium:  70 milligrams
    Source : Clarissa Rivera MS, RDN, LD, CDE, Dietitian Diabetes Educator
    For more information on the healthy cooking classes at Texas Diabetes Institute , you can visit or call 210-358-7100.
    Information courtesy Texas Diabetes Institute

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