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Spa Bytes

posted by Mary Christ
filed under diet postings

Berry Crisp

4 cups blueberries, cherries, raspberries, or blackberries

1/2 cup all-purpose flour

1/4 cup thawed, unsweetened apple juice concentrate

1/3 cup all-purpose flour

3/4 cup dry oats

1/4 teaspoon baking soda

pinch salt

1/3 cup brown sugar

1 teaspoon grated orange peel (the zest)

1 teaspoon thawed orange juice concentrate

3/4 teaspoon cinnamon

dash nutmeg

4 tablespoons melted butter or canola oil


1. Preheat oven to 350 degrees. Spray 8" x 8"x 2" pan lightly with nonstick vegetable coating and set aside.


2. In a small bowl, combine berries, 1/3 cup all-purpose flour and apple juice concentrate and toss until fruit is well coated. Pour into prepared pan and set aside.


3. In another bowl, combine remaining flour, oats, baking soda, salt, brown sugar, orange peel, juice and spices. Gradually stir in melted butter (or oil) and mix until mixture resembles coarse crumbs. Sprinkle evenly over fruit.


4. Bake for 45 minutes or until topping is lightly browned. Serve warm.



Makes 8 servings

Each piece contains:

200 calories

6 g fat

35 g carbohydrate

3 g protein

182 mg sodium

Note: Water-packed fruit performs nicely, too. Drain before slicing.



Good Ol' Lemonade

1/2 cup sugar

3/4 cup lemon juice

7 cups water


Makes 8 servings

Each cupful contains:

65 calories

18 gm carbohydrate

trace fat, protein, and sodium



Classic Banana Bread

3 medium ripe bananas, mashed (about 1-3/4 to 2 cups)

1-1/2 teaspoons vanilla extract

1 large egg, lightly beaten

1/4 cup fructose

1-1/4 cups whole wheat flour

2 teaspoons baking powder

2 tablespoons melted butter


1. Preheat oven to 350 degrees. Lightly spray a 5-by-9-inch bread pan with nonstick vegetable coating.


2. In a large bowl, combine bananas, vanilla, egg and fructose and mix well. In another bowl, combine flour and baking powder and mix well.


3. Add flour mixture to banana mixture and mix lightly. Add melted butter and mix until moistened.


4. Pour in prepared pan. Bake in preheated oven for 45 minutes to 1 hour, until a toothpick comes out clean.


5. Remove loaf from pan and cool on wire rack at least 30 minutes before slicing.



Makes 16 servings.

Each slice contains:

85 calories

15 g carbohydrate

2 g fat

13 mg cholesterol

2 g protein

89 mg sodium

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