1 cup non-fat or 2% cottage cheese
½ cup canned fruit (low-sugar or canned in its own juice)
½ cup 100% fruit juice (low-sugar fruit juice may also be used)
Add all ingredients to blender. Blend well.
Makes 2 (1/2 cup) servings, per serving: Calories: 170, Fat: 2.5g, Carbohydrates: 28g, Fiber: 1.5g, Protein: 12g
...a little twist on the pumpkin pudding recipe provided above...
1 cup low-fat ricotta cheese
1 cup pumpkin puree (such as Libby’s)
2 Tablespoons sugar-free, fat-free white chocolate instant pudding mix
2 Tablespoons Splenda
½ teaspoon Chinese Five Spice
1 teaspoon cinnamon
1 1/3 cup frozen sugar-free whipped topping, thawed
1 cup pumpkin puree (such as Libby’s)
2 Tablespoons sugar-free, fat-free white chocolate instant pudding mix
2 Tablespoons Splenda
½ teaspoon Chinese Five Spice
1 teaspoon cinnamon
1 1/3 cup frozen sugar-free whipped topping, thawed
Directions: In a food processor or blender, blend ricotta and pumpkin until smooth. Add pudding mix, Splenda, Chinese Five Spice, cinnamon, and 1/3 cup whipped topping. Process until well-blended and smooth. Remove from food processor, pour into medium bowl and fold in the final cup of whipped topping.
Refrigerate until ready to serve. Serve in parfait glasses. Top with a dollop of whipped topping and a sprinkle of toasted almonds and cinnamon, if desired. Tastes like fall!
Nutrition Information: Number of servings: 6-8, Portion size: ½ cup:Calories: 50.7, Protein: 3.5 grams, Carbohydrates: 5.8 grams, Fat: 1.5 grams. Add a 1-2 scoops of Beneprotein or another unflavored protein powder for an additional boost of protein.
Tofu Chocolate Pudding
12 oz light silken tofu such as NaSoya®
1/3 cup fortified soy milk
1/3 cup Splenda®
¼ cup cocoa powder
Place tofu, Splenda®, and cocoa powder in a blender. Start blending while adding the milk slowly. Blend until smooth. Place chocolate pudding in four individual serving dishes (about 2/3 c. per serving).
Chill for at least 20 min before serving. If you plan to make this pudding a day ahead of time, refrigerate it in one large batch and then place it in serving dishes shortly before serving.
Makes 4 (2/3 cup) servings, per serving: Calories: 50, Fat: 2g, Carbohydrates: 5.5g, Fiber: 2g, Protein: 7g
12 oz light silken tofu such as NaSoya®
1/3 cup fortified soy milk
1/3 cup Splenda®
¼ cup cocoa powder
Place tofu, Splenda®, and cocoa powder in a blender. Start blending while adding the milk slowly. Blend until smooth. Place chocolate pudding in four individual serving dishes (about 2/3 c. per serving).
Chill for at least 20 min before serving. If you plan to make this pudding a day ahead of time, refrigerate it in one large batch and then place it in serving dishes shortly before serving.
Makes 4 (2/3 cup) servings, per serving: Calories: 50, Fat: 2g, Carbohydrates: 5.5g, Fiber: 2g, Protein: 7g
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