Category: Dessert

Benson’s Shortbread Cookies

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Benson’s Shortbread Cookies

  • Servings: 24 cookies
  • Difficulty: Easy
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*Due to a typographical error, the original posting states 2 cups of icing sugar, when in fact the correct amount is ½ a cup. Sincere apologies for the error.*

What says Christmas more than cookies. I remember there always being shortbread cookies. Oh no, I don’t have a recipe! Tried a couple that didn’t quite turn out like I wanted. While talking to my best friend, she said she had a recipe from an old box of Benson’s corn starch that her mom used to make. To this day, those cookies reminder her of her mom. Well Benson’s is no longer around, but their recipe brought a smile to a lot of young faces. This recipe is too good to go forgotten with the times.

Ingredients

  • 1/2 cup of corn starch
  • 1/2 cup of icing sugar (powdered sugar)
  • 1 cup all purpose flour
  • 3/4 cup of softened butter

Directions

  1. Sift together flour, corn starch, and icing sugar
  2. With a wooden spoon, incorporate butter until a smooth dough forms
  3. Cover and refrigerate for 30 minutes
  4. Preheat oven to 300
  5. Roll dough to 1/4 inch thick and use cookie cutters for fun shapes
  6. Place on ungreased cookie sheet and bake for 15-20 minutes or until edges are lightly browned
  7. Cool on wire rack

Nutrition Per Serving

  • Calories 90
  • Sugar 2.54 g
  • Carbohydrates 8.9 g
  • Protein 0.61 g
  • Fiber 0.17 g
  • Fat 5.8 g

As you see in the picture, I added sprinkles. I did that to the dough as I was mixing the dough. (they are not counted in the nutritional facts) I’m not great at decorating. The size of your cookie cutters will determine how many cookies you get. Mine are approximately 3 inches from top to bottom. They are low enough on carbs and sugar that even diabetics can indulge in a cookie or two. Have fun and make them as festive as you like and make this old recipe your own.

Healthy Applesauce Oatmeal Cookies

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Healthy Applesauce Oatmeal Cookies

  • Servings: 24 small cookies
  • Difficulty: Easy
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Soft and chewy oatmeal cookies that don’t contain any flour, butter, eggs or refined sugar. The dough takes about 5 minutes to prepare. What more could you ask for?

Ingredients

  • 1 cup of unsweetened applesauce
  • 2 cups of quick oats
  • 1/2 cup of mini dark chocolate chips
  • 1/2 cup of chopped walnuts

Directions

  1. Preheat oven to 350.
  2. Line baking sheet with parchment paper or silicone baking sheet.
  3. In a large bowl, mix applesauce and oats. Mix with a spoon until evenly combined and all oats are moistened.
  4. Stir in chocolate chips and walnuts.
  5. I used a cookie scoop and made 24 small balls.
  6. Use a spoon or a fork to flatten to approximately 1/2 inch. These cookies will not spread or change shape as they bake.
  7. Bake for 13-15 minutes depending on thickness. (To know if your cookie is cooked, try to lift the cookie with a spatula. If it lifts easily, they are ready)

Nutrition Per Serving with Splenda

  • Calories 50
  • Fat 3.5 g
  • Sugar 3 g
  • Carbohydrates 5.5 g
  • Protein 1.2 g
  • Fibre 0.9 g

I used chocolate chips as this recipe is not very sweet. You could use just about anything as a fill in. Dried fruit works well, raisins, depending on your nutritional needs or restrictions. A traditional serving would be two cookies. Even with chocolate chips, they are still a good option even for diabetics. Think of how you could change them for Halloween or Christmas. Just have fun with these and make them your own.

Healthy Pineapple Carrot Cake

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Healthy Pineapple Carrot Cake

  • Servings: 12
  • Difficulty: Easy
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This healthy carrot cake is a lighter version of the original. It is moist, easy to make and is lower in sugar and has no butter or oil.

Ingredients

  • 1/2 cup of whole wheat flour
  • 1/2 cup of all-purpose flour (I used unbleached)
  • 1 tsp of baking soda
  • 1/2 tsp of baking powder
  • 1/2 tsp of sea salt
  • 1 tsp of ground cinnamon
  • 1/2 cup of unsweetened applesauce
  • 1 egg lightly beaten
  • 1 tsp of pure vanilla extract
  • 1/2 cup of granulated sugar (I used splenda 1:1)
  • 1/2 cup of crushed pineapple
  • 3/4 cup of finely grated carrots (about 2 large)
  • Pam vegetable spray

Directions

  1. Preheat oven to 350.
  2. Spray Pam on 8×8 ceramic cake pan.
  3. In a small bowl, mix flours, baking soda, baking powder, salt and cinnamon. Set aside.
  4. In a large bowl, mix together egg and applesauce.
  5. Add vanilla, sugar and crushed pineapple. Stir until combined.
  6. Pour dry ingredients into wet and gently mix with a spatula until completely combined.
  7. Stir in carrots until evenly distributed.
  8. Pour batter into prepared pan.
  9. Bake for 25-35 min until pick comes out clean from centre.
  10. Cut into 12 squares.

Nutrition Per Serving with Splenda


– Calories 55
– Fat 0.55 g
– Sugar 2.8 g
– Carbohydrates 10.1 g
– Protein 2.0 g
– Fibre 1.0 g

Nutrition Per Serving with Sugar


– Calories 94
– Fat 0.55 g
– Sugar 11.3 g
– Carbohydrates 18.6 g
– Protein 2.0 g
– Fibre 1.0 g

This cake is easy to make. The longest part is grating the carrots and making sure that there is no extra protein (the skin off your fingers) as I so often scrape my fingers on the grater.

I’ve given the two versions of nutritional facts with sugar and with Splenda. Even using sugar, a diabetic can have this as the carbs are low and so is the sugar. You can ice it with a cream cheese frosting (let me know if you want the recipe) but it doesn’t even need it. You can sprinkle a little icing sugar for extra sweetness but that is up to you. There are so many possibilities including chocolate chips, or raisins, or even dates that there is no reason you can’t have fun and make it your own.

Applesauce Cake

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Applesauce Cake

  • Servings: 9
  • Difficulty: Easy
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Applesauce is often something I have in the house. I’ve learned to buy the little cups as many recipes ask for it but in small quantities. I hate opening a jar and then have half go bad. Here is a recipe that calls for just one of those prepackaged cups of unsweetened applesauce. I’ve given you a couple of options on the fat or sugar content below.

Ingredients

  • 1/2 cup of unsweetened applesauce
  • 1/2 cup of water
  • 3 tbsp of vegetable oil or applesauce (if you have extra, my nutritional value below is based on oil)
  • 2 tsp of pure vanilla extract
  • 1 tbsp of white or cider vinegar
  • 1-1/2 cups of white, spelt or oat flour (I used white unbleached flour)
  • 1/3 cup of sugar or sugar substitute (my nutritional value is based on sugar, if using substitute sugar value is 0 g)
  • 3/4 tsp of salt
  • 3/4 tsp of baking powder
  • 3/4 tsp of baking soda
  • 1/4 tsp of cinnamon
  • 1/4 tsp of allspice (optional)

Directions

  1. Preheat oven to 350.
  2. Whisk liquid ingredients in a large bowl.
  3. Add remaining dry ingredients to form a batter.
  4. Smooth into a greased 8” square pan.
  5. Bake for 18 minutes or until pick comes out clean.
  6. Cool, then frost if desired.
  7. Cut into 9 squares.

Nutrition Per Serving

  • Calories 130
  • Fat 4.4 g
  • Sugar 7.2 g
  • Carbohydrates 21.6 g
  • Protein 2.8 g
  • Fibre 2.6 g

So as you can see this was really easy. Just because it is low in fat and sugar doesn’t mean it can’t taste good. I made mine with oil but without the sugar. I used splenda 1:1 and it was fine. This also brought the calories down to 102 cal per piece. If you change the oil to applesauce it goes down to 66 and only 0.4 g of fat. You can add raisins, chopped walnuts, even chocolate chips without making it go crazy on calories or sugar. Depends what you are after. You could even ice it, if you really wanted to. I thought it was great plain but now it’s your recipe and have fun and make it your own.

Honey Lime Rainbow Fruit Salad

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Honey Lime Rainbow Fruit Salad

  • Servings: 6
  • Difficulty: Easy
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Perfectly refreshing, colourful, and versatile. Looking for a healthy dish to bring to a pot luck, picnic or just a great way to end a meal, here is a healthy option.

Ingredients

  • 1 lb of strawberries, chopped
  • 1 lb of fresh pineapple (canned pineapple pieces if you don’t have fresh, drained)
  • 12 oz of fresh blueberries
  • 12 oz of red grapes, sliced in halves
  • 4 kiwis, peeled and chopped
  • 3 mandarine oranges (canned mandarines drained will work)
  • 2 bananas, sliced (optional)
  • 1/4 cup of honey
  • 2 tsp of lime zest (zest from 2 medium limes)
  • 1.5 tbsp of fresh lime juice

Directions

  1. Add all fruit to a large mixing bowl.
  2. In a small mixing bowl, whisk together the honey, lime zest and lime juice.
  3. Pour over fruit and toss to evenly coat, and serve

Nutrition Per Serving

  • Calories 143
  • Fat 0.4 g
  • Sugar 27.1 g
  • Carbohydrates 36.6 g
  • Protein 2.0 g
  • Fibre 4.1 g

This is a very versatile recipe. Use the fruit you like best and/or have available. Keep in mind that the longer between the time it is made and served, your pineapple will start changing color. It will absorb the juice of the strawberries and such. This is a little tart due to the pineapple, lime and mandarines. You can make this using melons, watermelon, mango, peaches. The possibilities are endless. All you need is a little imagination to have fun and make it your own.

Berry Strudel

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Berry Strudel

  • Servings: 8
  • Difficulty: Moderate
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I was asked if I had a recipe that was low in sugar and looked good. Went digging and this is what I came up with.

Ingredients

  • 3 cups of berries (I used raspberries)
  • 2 tbsp of instant tapioca
  • 1 tsp of grated lemon zest
  • 5 sheets of phyllo dough thawed 12 x 17 inches
  • 2 tbsp of unsalted butter melted
  • 2 tbsp of crushed walnuts
  • 1/2 cup of greek plain yogourt
  • 1 tsp of brown sugar

Directions

  1. Preheat oven to 450.
  2. Mix berries, tapioca and lemon zest and let rest for 10 minutes.
  3. Place a parchemin paper on your work surface, as this is what you will use in your baking sheet.
  4. Place one sheet of phyllo dough and lightly butter it. (Make sure to place a damp towel on the remaining four sheets so they don’t dry out)
  5. Spread 1/2 tbsp of crushed walnuts on the sheet.
  6. Repeat three times.
  7. Place the last sheet over the four others.
  8. Spread the fruit mixture on a horizontal line approximately 2 inches from the edge and from the ends.
  9. Gently roll and fold the ends under.
  10. Place the roll with the parchemin paper on the baking sheet.
  11. Place the baking sheet on the lowest rack.
  12. Cook for 18 minutes until golden brown. If it browns too quickly place a piece of foil over the top and continue baking.
  13. Once cooked let cool for approximately 20 minutes, serve luke warm.
  14. In the meantime, mix yogourt with brown sugar.
  15. Cut into 8 pieces and serve with yogourt on the side.

Nutrition Per Serving

  • Calories 124
  • Fat 7.6 g
  • Sugar 2.9 g
  • Carbohydrates 12.1 g
  • Protein 2.5 g
  • Fibre 3.2 g

This is a refreshing dessert. It looks great (for a fancier look, lightly sprinkle some icing sugar over the top). It is low in sugar, a great dessert for diabetics. You can vary the fruits inside. Berries work great as they don’t need extra sugar. Like I always say, have fun and make it your own.

No Bake Bumpy Peanut Butter Nuggets

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No Bake Bumpy Peanut Butter Nuggets

  • Servings: 30 small balls
  • Difficulty: Easy
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These are easy to make and quick. You feel to dress up a bowl of sugar free jello, this is a great option. Straight, they are good too.

Ingredients

  • 1/2 cup of smooth peanut butter
  • 1/4 cup of nonfat dry milk powder
  • 1/4 cup unsweetened flaked coconut
  • 1/2 cup rolled oats
  • 1/2 tsp ground cinnamon
  • 1/4 cup wheat germ
  • 1/4 cup unsweetened orange juice concentrate

Directions

  1. Combine peanut butter, milk powder, and coconut in a large mixing bowl.
  2. Stir in oats, ground cinnamon, wheat germ and orange juice concentrate until thoroughly combined.
  3. Shape into 1 inch balls, chill thoroughly before serving, store remaining nuggets in the refrigerator.

Nutrition Per Serving

  • Calories 46
  • Fat 2.9 g
  • Sugar 1.8 g
  • Carbohydrates 3.8 g
  • Protein 1.9 g
  • Fibre 0.7 g

A healthy serving could be three balls. I think they are great as an add on. Any concentrate can be used. Watch the sugars. You could add a little unsweetened cocoa, would add 1 cal per ball. Can you see it, a chocolatey ball over a light white chocolate sugar free pudding? Possibilities are endless, so have fun and make it your own.

Light Apple Crisp

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Light Apple Crisp

  • Servings: 10
  • Difficulty: Easy
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It’s apple picking time. That usually means, we have extra apples. Apples are very versatile. Nothing quite like an apple pie, or apple crumble, or apple crisp. So I went looking for a recipe that would fit the bill and not over do it on the sugar. I found a version of this (slightly modified by me) in a diabetic site.

Ingredients

  • 5 cups of diced, peeled, cored apples
  • 2 cups of unsweetened apple sauce
  • 1/2 cup of chopped walnuts
  • 1/4 cup of flour (I use unbleached)
  • 1/4 cup of rolled oats (not the quick cooking)
  • 2 tbsp of melted light margarine
  • 1/2 tsp ground nutmeg
  • 1 tsp of ground cinnamon
  • 1 tsp of vanilla extract
  • nonstick cooking spray

Directions

  1. Preheat oven to 375F. Coat a 13×9 inch pan with cooking spray.
  2. In a small bowl, combine brown sugar, flour, oats, margarine, cinnamon, nutmeg, vanilla and apple sauce. Blend with fork.
  3. Layer apples in the pan and sprinkle brown sugar mixture evenly over top.
  4. Bake for 30 minutes.
  5. Sprinkle nuts on top.

Nutrition Per Serving

  • Calories 125
  • Fat 2.6 g
  • Sugar 19 g
  • Carbohydrates 18 g
  • Protein 0.75 g
  • Fibre 2 g

The picture I posted does not give it justice. It is quite good. I made the mistake (in the picture) to mix everything together. I had layered my apples, I poured the brown sugar mixture over it and then, oops, I stirred everything together. So mine did not have that nice “CRISP” to it. So if you follow the directions, you will be fine. I promise to redo the picture next time I make it.

You can add more nuts if you like. If calories don’t matter you can serve warm with ice cream. Or you can add a little coffee cream. Someone suggested Light Cool Whip. So as the saying goes, have fun and make it your own.

Stovetop Apple Pie Filling

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Stovetop Apple Pie Filling

  • Servings: 12
  • Difficulty: Easy
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Who hasn’t gone to the store and bought apples that looked so great and by the end of the week, oops, that was too many. I know I have, more than once. I hate wasting food. Too many people go hungry everyday for us to waste good food. I do my best to extend the life of food. Here is an easy recipe that is delicious, quick, and versatile.

Ingredients

  • 6-8 medium apples
  • 1/2 cup brown sugar
  • 1/4 cup white sugar
  • 3 tbsp of water
  • 2 tbsp of butter (salted)
  • 1-2 tsp of vanilla extract (to taste)
  • 2 tbsp of water and 1 tbsp of cornstarch
  • 1/2 tbsp of Cinnamon

Directions

  1. Peel, core and slice apples.
  2. Melt butter with cinnamon over medium heat.
  3. Add apples, sugar and water.
  4. Cover and cook stirring occasionally for 4-6 minutes, or until slightly softened. 
  5. In a small dish, combine cornstarch with 2 tbsp of water.
  6. Add to the pan and bring to boil and stir until thickened.
  7. Let bubble 1 minute.
  8. Let cool.

Nutrition Per Serving

  • Calories 88
  • Fat 1.9 g
  • Sugar 16.1 g
  • Carbohydrates 18.8 g
  • Protein 0 g
  • Fibre 2.6 g

This is the equivalent of 1 can of apple pie filling. This recipe is so versatile, you will buy extra apples just to make this. You can use it as a topper on oatmeal, yogourt, ice cream, add a bit of granola and it becomes a great snack, or heck you can use it in a pie crust too. So many possibilities for you to have fun and make it your own.

Healthy Chocolate Pudding

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Healthy Chocolate Pudding

  • Servings: 4
  • Difficulty: Easy
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Chocolate pudding, healthy? I know right? Doesn’t sound correct. I’m expecting lots of sugar, but low and behold, that is not the case. I’ve traded a few recipes with this young man, who has the makings of one day being a great chef if he wishes, and this is one of his. His great aunt that lives with them is diabetic so he made sure to make this so she can eat this too.

Ingredients

  • 1 avocado
  • 2 bananas
  • 1/4 cup of cocoa
  • Pinch of salt
  • 1/2 tsp of vanilla extract
  • 6 tsp of maple syrup

Directions

  1. In a food processor put in bananas and avocado and pulse until creamy and without lumps.
  2. Add vanilla, cocoa, salt and maple syrup and pulse until well integrated.
  3. Put in ramekins and place in fridge for 30 minutes to cool.

Nutrition Per Serving

  • Calories 166
  • Fat 6.7 g
  • Sugar 15.5 g
  • Carbohydrates 29.4 g
  • Protein 2.5 g
  • Fibre 6.3 g

As you see in the pictures I added light cool whip about a tablespoon and berries. This is where you can have fun. Top it with whatever you like. If you are not diabetic, you can shave some chocolate on top.

I asked the young man why maple syrup instead of sugar? He told me that although calories are about the same, maple syrup has a lower glycemic index and maple syrup contains some minerals. For diabetics, this is still to be taken as a treat with a lower carb and sugar meal like a nice tuna salad and this for dessert. After all it is about choices and it all starts with a bite. So make your choice on the first bite so your last one can be sweet if you like. Again have fun with this and make it your own.