So I realize that it has been over 4 months since I have posted a new recipe, but I am finally back! While I make no promises, I am going to try to post at least once a week. Since my last post, I have officially started my own business, which seems to consume most of my waking (and some sleeping) hours. In the midst of everything, I have still been cooking. There just hasn't been much time for trial and error of adapting new recipes, much less analyzing the nutrient content or writing about it. I have missed creating and modifying recipes so my goal is to set aside some spare time each week and devote it to doing just that.

The recipe that I have today is the perfect way to kick off the Fall season. I have always associated the cool autumn weather with the scent of pumpkin spice, and the smell of these pumpkin pecan cookies baking in the oven seemed so perfect. Not only are they soft, chewy, and delicious, but they are also low in fat and sugar, and packed with fiber and Beta Carotene. I found the recipe at SkinnyTaste.com, which is a fabulous source for healthy, weight-watcher friendly recipes. Try these cookies for dessert or pair them with coffee for a perfect breakfast treat. I see many more pumpkin recipes in my near future!

1. Preheat oven to 350 degrees. Line two baking sheets with wax paper.
2. In a medium size bowl, whisk together flour, oats, baking powder, salt, baking soda, cinnamon, and pumpkin pie spice.
3. In a large bowl, cream together butter, Splenda, and brown sugar with a hand mixer. Add the egg, pumpkin, and vanilla extract. Mix together. Stir in the pecans.
4. Add the dry mixture to the wet mixture. Stir to combine.
5. Place 16 tablespoons of dough on each baking sheet, evenly separated.
6. Bake for 10-12 minutes.

Most of the dessert recipes that I post end up falling under the "seldom splurge" category. Sure, they are lighter than a typical sweet treat but they still contain too many calories and too much sugar to be considered "guilt-free". This dessert is more diet-friendly than most of the others and provides a large portion for only 110 calories. Farmers have reported that strawberries (and peaches) are reaching their peak ripeness ahead of schedule this year. That means that you can already find the red, juicy varieties in your grocery store. Strawberries are one of my all time favorite fruits so I decided to use them to create a sugar-free strawberry shortcake. I actually ran across the recipe on the back of a box of Truvia natural sweetener. I know that I tend to use Splenda in place of sugar in a lot of my recipes but that is mostly because granulated Splenda measures cup for cup like sugar, making it very easy to substitute. Otherwise, I like to use Truvia. The recipe called for a low-fat baking mix to make the shortcake. I used Carbquik because it is lower in calories and higher in fiber than other baking mixes but you could use Heart Healthy Bisquick for slightly higher calorie stats and less fiber. I loved so many things about this recipe. It was very quick and simple. It used only a few ingredients. It made 4 portions so there weren't a ton of leftovers to go to waste. The portions were quite large for a minimal amount of calories. And most of all, it was lightly sweet, fluffy, and absolutely delicious. This strawberry shortcake will definitely be a go-to summer dessert in my house.

1. Prepare fresh strawberries: rinse, hull and slice. Sprinkle 6 packets of Truvia onto strawberries. Stir and set aside.
2. Preheat oven to 425 degrees.
3. Mix together baking mix, 3 packets of Truvia, and milk. Stir until a soft dough forms. (You may have to add a couple more tablespoons of milk)
4. Drop 4 spoonfuls of dough onto an ungreased cookie sheet. Bake for 9-12 minutes until golden brown. Cool.
5. Slice shortcakes in half and fill with strawberries and cool whip. Top with an additional layer of strawberries and cool whip.

Nutrition: (with Carbquik) 110 calories, 21g carbohydrate, 5g protein, 5g fat, 12g fiber
weight watchers points: 1
weight watchers plus points: 3

Nutrition: (with Heart Healthy Bisquick) 148 calories, 29g carbohydrate, 3g protein, 3g fat, 2g fiber
weight watchers points: 3
weight watchers points plus: 4

With the time change and Spring right around the corner, I can't help but dream of the fresh fruits that come with the warm weather. Since there is still some time before most fruits will reach their peak, I chose to use one that is available year round. I wanted to make a light dessert and decided that lemon bars would be the perfect selection. The crust is made from a mixture of whole wheat flour and oats. At first, I thought the addition of oats was a bit odd but they are actually what made crust so delicious. The filling had the perfect citrus flavor from using a combination of the lemon juice and zest. It used a combination of eggs and egg whites to make a light, fluffy texture. Just because this is a lighter version treat, does not mean that they are healthy or that anybody should devour the whole pan. On my blog, I like to refer to foods like this as a "seldom splurge". Overall, I thought this was a great dessert to kick off the season and everybody seemed to enjoy it just as much as I did. The boyfriend said they reminded him of a Krispy Kreme lemon filled donut. Not exactly what I was going for, but I'll take it.

1. Preheat oven to 350 degrees. Spray an 8x8 baking dish with cooking spray. 
2. In a medium bowl, combine flour, sugar, and oats. Using a pastry blender, add butter until mixture is crumbly. Press in bottom of baking dish and bake for 10 minutes.
3. Meanwhile, whisk together egg and egg white. Add sugar and beat until creamy. Add flour, baking powder, salt, and lemon. Whisk until smooth.
4. Pour lemon mixture over pre-baked crust and bake for 20-25 minutes, or until center is set.

I found a recipe a few years ago for homemade cinnamon rolls. They looked a bit complicated but I was up for the challenge. That was before I had a Kitchen-aid stand mixer and the cinnamon rolls turned into quite an ordeal. Hours upon hours later, when they came out of the oven, the smell was to die for. I did it. I actually made huge, gooey homemade cinnamon rolls. They were beautiful and the reactions from my taste-testers were even more satisfying. My parents claimed them to be the best cinnamon rolls they had ever eaten. My roommate requested them for her birthday "cake". The boyfriend got a care package in the mail before finals, full of cinnamon love. They were definitely a hit. But as far as their nutritional content, quite the miss. They were loaded with sugar, butter, and zillions of calories. Sure, its ok to ignore that information for a special occasion but nobody should eat these pastries on a regular basis.

Cinnamon is one of my favorite spices and the idea os cinnamon rolls is definitely appealing. I decided that I could create a treat that exhibits the same flavors, without all of the excess fat. I'm not sure what made me give this idea a try but I have been making these for years now and they always kick a cinnamon roll craving. Everything is cooked to begin with so this is great for a hurried breakfast treat or an after-dinner dessert. It may sound a bit odd, but I encourage you to try it at least once. While it is obviously not going to be a food court style pastry, each one only has 56 calories compared to the typical 800+.

1. Lay hamburger bun halves, inside facing upwards. Lightly spread butter over each half and sprinkle with cinnamon and Splenda.
2. Lightly toast in toaster oven. (This isn't necessary but it gives the bun added texture and structure).
3. In a small microwavable bowl or ramekin, combine cream cheese, butter, and vanilla. Microwave for 15 seconds. Stir until smooth. Add Splenda and stir until combined.
4. Spread half of the cream cheese mixture on each bun. Enjoy!

Cookies are generally recognized as a fat laden baked treat. A common misconception is that a cookie loaded with oats and raisins is more healthy than a chocolate chip or sugar cookie. While the oats and raisins are not the problem, oatmeal raisin cookies contain the same amount of fat and sugar as other cookies. In an attempt for a big, soft, chewy cookie with lower fat and calories, I decided to whip up a batch of Hungry Girl's Oatmeal Raisin Softies. This recipe uses light butter, applesauce, and egg beaters to create significantly lower stats. Not only are the nutrition facts impressive, but the flavor and texture are equally as great. Often, a cookie deemed "healthy" or "only 100 calories" can be advertised in that way because of the tiny size or portion. I just can't justify 100 calories for a quarter-sized treat. These cookies are large and soft and chewy. They are also filling as each cookie contains 2g of fiber. This would be a great addition to your kids lunch box. Let them help bake the cookies to be a part of part of making a tasty, nutritious treat.

1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
2. In a medium bowl, combine brown sugar, Splenda, butter, applesauce, egg beaters, and vanilla. Mix thoroughly with a wire whisk.
3. Add flour, baking soda, cinnamon, and salt. Stir until completely mixed and smooth.
4. Add oats and raisins and mix until are thoroughly coated with the batter.
5. Spoon batter onto baking sheet in evenly spaced mounds. Using the back of the spoon, flatten batter into circles about 3 1/2" wide.
6. Bake for 12-13 minutes or until a toothpick inserted in the middle of the cookie comes out clean.

There are certain foods and drinks that tend to be associated with the Christmas season. For me, one that comes to mind is egg nog. The creamy holiday drink is typically high in fat and sugar. It is often made with rum which adds to the already high calorie content. If that is not enough to keep you away, egg nog is made with raw eggs. Let's face it, who has time for salmonella food poisoning during this time of the year? If you love the flavor combination of nutmeg, rum, and vanilla but aren't crazy about gaining weight during the holidays or drinking eggs, this light egg nog recipe is for you. I made it with rum extract but if alcohol is a must for your holiday get-together, you can swap the extract for rum to make a light Christmas cocktail. Rum will add additional calories, but using this recipe, your drink will still be substantially lower than store bought varieties.
***For the alcoholic variation, reduce the milk to 4 1/2 cups and add 5 oz. of your favorite rum.

While Thanksgiving is usually a day of ignoring calories and satiety cues, there are still plenty of ways to lighten up traditional holiday dishes. This year I prepared a hash brown casserole and carrot cake cupcakes. Typical hash brown casserole is much like other Thanksgiving sides, loaded with fat and drowned in butter. By using reduced-fat soup, light sour cream, and 2% cheese I was able to drastically decrease the calories. The recipe for my has brown casserole will be coming soon, but today's post is actually about my dessert dish. Carrot cake seems to be such a deceiving food, as its name implies that it is healthy since it includes a vegetable. Carrots make up a very small amount of the cake and do not make up for the sugar and fat content. While my recipe most definitely falls under the "seldom splurge" category of my blog, I made substitutions to avoid a diet-disaster. Since I was transporting the dessert, I decided to make cupcakes instead of a layered-cake. The batter is prepared with whole-wheat pastry flour, which is a great substitution for all-purpose. It also contains shredded carrots (well duh, it IS carrot cake), applesauce, raisins, crushed pineapple, and chopped pecans. I prepared the cream cheese icing using reduced-fat cream cheese and light butter. These cupcakes are not overly sweet and the flavors are brought to life with a taste of the smooth, creamy icing. The end product is an individual-sized cake, perfectly moist and full of fall spice.

I have heard many people say that they could eat healthy or stick to a diet easily if there was no such thing as chocolate. Well, chocolate is here to stay, but if you are one of those people then I have good news for you. I discovered No Pudge brownie mix several years ago while browsing the isles of Whole Foods. While a Whole Foods trip is exciting in general (okay maybe not to everyone), this food find just really made my day. A fat-free brownie mix that is prepared with greek yogurt- you know that is a little bit exciting. Although I was somewhat skeptical about the outcome of a baked dessert made without butter or oil, the result was amazing! These are as moist and rich as any brownies that I have ever tasted. I have made these for many events including parties, bridal showers, and tailgate parties and nobody ever believes that they are even low in fat, much less fat-free. The all-natural mix, with only 9 ingredients, includes substitutions to yogurt, in order to make a lactose-free dessert. The box also provides directions to make a single serving brownie in the microwave in case you find yourself at risk of devouring the whole pan. As with any food made with added sugar, I would not deem these treats "healthy", but they are a much better alternative to other brownie mixes and can easily be part of a healthy diet when consumed in moderation. My favorite is the original flavor, but they also come in cappuccino, raspberry, and mint variations. This is one time that I would not recommend Greek yogurt. The texture is too thick and does not mix well with the mix. I have spotted No Pudge brownie mix at Publix and Wal-Mart as well as Whole Foods. Hurry out to your closest store and give in to your sweet tooth.

Nutrition: (1/12 prepared mix, using the fat-free plain yogurt and vanilla extract option)
118 calories, 29g carbohydrate, 3g protein, 0g fat, 1g fiber, 2 weight watchers points

Originally when I created this blog, I pledged to only add healthy recipes in order to promote a healthy lifestyle. Since then I have had many requests for the appearance of some of my more indulgent dishes. Of course I want to please my readers, so I have decided to add some of these recipes as well. Since all foods are fine in moderation, just be sure to treat these as occasional treats, and not everyday eats. From this point on, such recipes will be referred to as my "Seldom Splurge" files. Although these foods will not necessarily be low-calorie, I still tend to lighten them a bit from their original content.

A lot of my "seldom splurges" are are also my go-to ideas for parties and tailgating. These red velvet cake cookies are no exception. They are the perfect replacement for cake or cupcakes at parties because there is no cutting or messy icing to deal with; but still the fluffy cake texture and sugary flavor. I have made these for multiple Alabama football games, considering the perfect crimson color and white powder sugar coating (also perfect for Christmas and Valentine's Day). You can make these with any flavor of cake mix that you desire. If your team color does not happen to be red, try white cake mix with added food color (or you could just become a Crimson Tide fan). I have previously made these cookies with lemon, strawberry, chocolate, and confetti cake mix. As far as the promised diet tweak, I used light cool whip in place of regular and they turned out great. Each cookie clocks in at around 70 calories so while the stats are not the best, the cookies have only one gram of fat each. Also, these are so easy to make and you only need four ingredients.

1. Preheat oven to 350 degrees and spray baking sheet with cooking spray.
2. Combine first three ingredients, stirring well (dough will be sticky).
3. Pour sugar on a plate and dust hands in sugar.
4. Drop heaping teaspoons of dough into sugar, roll to coat, and place on baking sheet two inches apart. (12 cookies should fit on regular size baking sheet)
5. Bake for 10-12 minutes.

Rice krispie treats are a snack that has been popular for generation after generation. Of course, like everything else, companies have created modern twists to the original variety for marketing purposes. Unfortunately such additions have nothing to do with increasing the nutrition of the product. Instead, chocolate chips, candy, fudge coatings, and food coloring are what distinguishes this century of cereal treats. If you were to look at the calories per serving on the nutrition label of a box of Rice Krispie cereal, you would probably think of it as a relatively healthy breakfast item. Yes, 120 calories per serving is a small amount, but the cereal is far from the best option. It has no fiber and the second most abundant ingredient is sugar, which is the case with many cereals geared towards children.

While the original rice krispie treat is not the worst packaged snack item available, there is plenty of room for improvement. This recipe is from the Hungry Girl book, which is full of fabulous recipe swaps. It is a very simple recipe with few ingredients needed. The Rice Krispies are replaced with a mixture of Fiber One cereal and puffed wheat cereal. The fat content is reduced by using a light butter. There is really no way to get around using marshmallows; they are naturally fat-free but contain a good bit of sugar. The modification helps to improve the nutrition of the cereal bar, but is still a treat. In other words, these are not a good source of vitamins and minerals and should not become an everyday snack food. My mom made the original Rice Krispie treats not too long ago for a party and I pinched a corner off of one to remember the flavor. I hardly eat sugar at all now, so maybe it was just me, but the bite seemed entirely too sweet. With the new alternative of cereals, there was much more substance which helped to mask the overly sweet sensation. These would be great to pack in your child's lunch- they get a tasty dessert and it shows that you care about their health. Also, allow your kids to help make this simple recipe to get them involved in the kitchen.

1. Melt butter spread in a large saucepan over low heat.
2. Add marshmallows and stir until melted.
3. Remove from heat and add both cereals.
4. Stir until well coated.
5. Using a spatula, press mixture into a 9x13 baking pan coated with cooking spray.
6. Allow to cool completely and cut into 25 squares.

1. Spray a microwave-safe coffee cup with cooking spray. 
2. In the cup, with a fork, combine the flour, cornstarch, Splenda, baking powder, and salt until well combined.
3. Stir in the milk and lemon extract.
4. Microwave on high for 35 seconds. It should be moist and will continue to set up for a few seconds. If it is still wet, microwave for another 5 seconds. Do not over cook or it will be rubbery.
5. Serve warm. Top with cool whip free, fat-free cream cheese, or a sprinkling of additional Splenda if desired.

When the temperature refuses to drop below 90 degrees, nothing sounds better than a cool, creamy treat. I don't know about you, but for me, the combination of the words cool and creamy bring one specific food to mind- cheesecake! The light texture and fact that it is often served with fruit might lead people to believe that cheesecake is one of the healthier options when ordering dessert in a restaurant. Think again. A single slice of plain cheesecake averages about 700 calories and some fancy cheesecakes, such as those from Cheesecake Factory, can contain more than 1200 calories and 43g of saturated fat per slice. I believe that I represent the vast majority by assuming that nobody appreciates that much excess fat in their diet during swimsuit season.

As a future dietitian, it would be practical for me to recommend fresh fruit as a healthy alternative to other desserts. As much as I love perfectly ripe berries in the midst of the summer heat, I occasionally prefer something a bit sweeter- a bit more indulgent. My cheesecake fruit dip is the perfect treat to satisfy a sweet tooth with no fat and minimal calories. It is extremely simple to prepare and contains only two ingredients, making it frugal as well. It has been a huge hit with everyone that has tried it and is perfect for parties of all sorts. Once people sample the dip, I find that I must share the recipe in order for them to believe that it is guilt free. Although I would not advertise this recipe alone as nutritious (yes, low-calorie, but no essential vitamins or minerals), the accompaniment of fruit as dippers makes up for its inadequacy. For kids or those with calories to spare, try spreading the dip on a low-fat graham cracker and topping with berries of choice. I do not advocate eating the whole bowl at once with a spoon, although I have seen it done (no names), and if you choose to do so, you are still consuming significantly less calories than eating a slice of cheesecake. Skinny dip your way into this recipe without betraying your new bikini!



1. After frozen cool whip has thawed, dump container into a medium size bowl.
2. Add dry pudding mix and gently combine until mixed.
3. Spoon the mixture back into the original cool whip container if not serving immediately.
4. Refrigerate for up to 2 weeks


Nutrition (about 1/4 cup): 48 calories, 10g carbohydrate, 0g protein, 0g fat, 0g fiber, 1 weight watchers point

***Feel free to try other flavors of pudding mix such as Chocolate, White Chocolate, Lemon, or Banana.