Garlic Bread

(SERVES 4)

• 1 small French stick
• 75 g/3 oz/ 1/3 cup low-fat spread
• 1 garlic clove, crushed
• 15 m/1 tbsp chopped parsley

Cut the bread into eight slices, not quite through the base. Mash the low-fat spread with
the garlic and parsley. Spread between the cuts. Spread any remainder over the top. Wrap in
foil and bake in a preheated oven at 200degree C/400degree F/gas mark 6 for about 15
minutes or until the crust is crisp and the centre feels soft when squeezed. Serve hot.

Crunchy-topped Tagliatelle

(SERVES 4)

• 225 g/8 oz tagliatelle
• 25 g/1 oz/ ½ cup fresh breadcrumbs
• 25 g/1 oz/2 tbsp low-fat spread
• 2.5 ml/ ½ tsp garlic powder
• Salt and freshly ground black pepper

Cook the pasta according to the packet directions. Drain and return to the saucepan.
Meanwhile, melt the low-fat spread in a frying pan (skillet). Add the breadcrumbs, garlic
powder and a little salt and pepper. Fry (sauté), stirring, until golden brown and crisp.
Add to the tagliatelle, toss and serve straight away.

Nutty Rice Salad

(SERVES 4)

• 175 g/6 oz/ ¾ cup long-grain rice
• 50 g/2 oz/ ½ cup frozen peas
• 50 g/2 oz/ 1/3 cup raisins
• 50 g/2 oz/ ½ cup toasted flaked (silvered) almonds
• 30 ml/2 tbsp sunflower oil
• 15 ml/1 tbsp white wine vinegar
• Salt and freshly ground black pepper
• Chopped parsley

Cook the rice according to the packet directions. Add the peas for the last 5 minutes`
cooking time. Drain, rinse with cold water and drain again. Empty into a salad bowl. Add
the raisins, nuts, oil, vinegar and some salt and pepper. Toss well and serve garnished
with parsley.

Barman`s Steak

(SERVES 4)

• 750 g/ ½ 1b lean braising steak, cut into 4 pieces
• 1 onion, sliced into rings
• 150 ml/ ¼ pt/ 2/3 cup brown ale
• 10 ml/2 tsp English made mustard
• 1 bay leaf
• Salt an freshly ground black pepper
• 12 g/ ½ oz/1 tbsp low-fat spread
• 10 ml/2 tsp plain (all-purpose) flour
• 15 ml/1 tbsp water
• Parsley sprigs

To serve:

• Fluffy Mashed Potatoes
• Baked Spiced Carrots
• Peas

Place the meat in a shallow oven-proof dish. Cover with the onion rings. Mix together the ale and mustard and spoon over. Add the bay leaf and some salt and pepper. Leave to marinate for at least 4 hours or preferably chill overnight, turning occasionally. Dot with the low-fat spread. Cover with foil or a lid and cook in a preheated oven at 180degree C/350degree f/gas mark 4 for 1 hour or until tender. Lift out the meat and transfer to warmed serving plates. Keep warm. Blend the flour with the water in a small saucepan. Strain in the cooking liquid. Bring to the boil and cook for 2 minutes, stirring. Taste and re-season if necessary. Spoon over the steaks, garnish with parsley sprigs and serve hot with Fluffy Mashed Potatoes, Baked Spiced Carrots and peas.

American Diner

(SERVES 4)

• 350 g/12 oz/3 cups very lean minced (ground) beef
• 2.5 ml/ ½ tsp steak seasoning (optional)
• 100 g/4 oz mushrooms, very finely chopped
• Salt and freshly ground black pepper
• 15 ml/1 tbsp low-fat spread, melted
• 20 ml/4 tsp hamburger relish
• 4 seeded baps, split
• 8 slices dill pickle
• 4 low-fat cheese slices
• Shredded lettuce
• Sliced tomato
• ½ onion, finely chopped

To serve:

• Crispy Baked Potato Skins

Mix the meat with the steak seasoning, if using, the mushrooms and some salt and pepper. Squeeze well together, then shape into four burgers. Place on a grill (broiler) rack. Brush with the low-fat spread and grill (broil) for about 4-5 minutes on each side until browned and cooked through. Spread the relish on one cut surface of each bap. Top with the burger, dill pickle, cheese, lettuce, tomato and chopped onion. Top with the other bap half. Serve with Crispy Baked Potato Skins.

Steak, Mushroom and Potato Kebabs

(SERVES 4)

• 450 g/1 1b lean tender rump steak, trimmed of any fat and cubed
• 15 ml/1 tbsp olive oil
• 10 ml/2 tsp red wine vinegar
• 5 ml/1 tsp dried oregano
• 1.5 ml/ ¼ tsp cayenne
• Salt and freshly ground black pepper
• 16 whole, waxy new potatoes, scrubbed
• 16 button mushrooms
• 8 cherry tomatoes
• 15 g/ ½ oz/1 tbsp low-fat spread, melted

To serve:

• Garlic Bread
• Mixed Salad

Put the meat in a dish with the oil, vinegar, oregano, cayenne and a little salt and pepper. Toss and leave to marinate for at least 1 hour. Meanwhile, cook the potatoes in boiling, lightly salted water until just tender. Drain, rinse with cold water and drain again. Thread the meat, potatoes and mushrooms on eight soaked wooden skewers. Finish each with a cherry tomato. Place on a grill (broiler) rack. Brush with any remaining marinade then with the low-fat spread. Grill (broil) until golden and the meat is cooked to your liking, brushing with any remaining low-fat spread during cooking. Serve with Garlic Bread and Mixed Salad.

Savoury Beef Crumble

(SERVES 4)

• 2 onions, chopped
• 1 leek, chopped
• 2 carrots, chopped
• 450 g/1 1b/4 cup extra-lean minced (ground) beef
• 75 g/3 oz/ ¾ cup plain (all-purpose) flour
• 600 ml/1 pt/ 2 ½ cups beef stock, made with 2 stock cubes
• 5 ml/1 tsp yeast extract
• Salt and freshly ground black pepper
• 85 g/ 3 ½ oz/1 small packet sage and onion stuffing mix
• 75 g/3 oz/ 1/3 cup low-fat spread
• 50 g/2 oz/ ½ cup low-fat Cheddar cheese, grated

To serve:

• Tomatoes with Courgettes

Put the chopped vegetables in a flameproof casserole (Dutch oven) with the meat. Cook, stirring, until the grains of meat are brown and separate. Pour of any excess fat. Stir in 25 g/1 oz/ ¼ cup of the flour and cook for 2 minutes. Remove from the heat and blend in the stock and yeast extract. Return to the heat, bring to the boil and simmer gently for 10 minutes, stirring occasionally. Season to taste. Meanwhile, empty the stuffing into a bowl. Add the low-fat spread and the remaining flour. Rub in with the fingertips until crumby. Spoon over the meat and top with the cheese. Bake in a preheated oven at 190degree C/375degree F/gas mark 5 for 35 minutes or until the top is golden brown. Serve with Tomatoes with Courgettes.

Stifado

(SERVES 4)

• 750 g/1 ½ 1b lean braising steak, trimmed of all fat and cubed
• 40 g/1 ½ oz/ 1/3 cup plain (all-purpose) flour
• Salt and freshly ground black pepper
• 15 ml/1 tbsp extra virgin olive oil
• 25 g/1 oz/2 tbsp low-fat spread
• 1.5 ml/ ¼ tsp cumin seeds, crushed
• A small piece of cinnamon stick
• 30 ml/2 tbsp tomato puree (paste)
• 15 ml/1 tbsp red wine vinegar
• 750 ml/1 ¼ pts/3 cups beef stock, made with 2 stock cubes
• 5 ml/1 tsp dried thyme
• 225 g/8 oz button (pearl) onions peeled but left whole
• 50 g/2 oz/ ½ cup Feta cheese, cubed

To Serve:

• Green Beans with Cherry
• Tomatoes

Toss the meat in the flour, seasoned with a little salt and pepper. Heat the oil and low-fat spread in a flameproof casserole (Dutch oven) and brown the meat on all sides. Pour off any excess fat. Add the remaining ingredients except the onions and cheese. Bring to the boil, stirring. Cover and transfer to a preheated oven at 160degree C/325degree F/gas mark 3 for 2 ½ hours. Meanwhile, boil the onions in water for 3 minutes. Drain. Add to the casserole and return to the oven for a further 30 minutes until cooked through. Add the cheese and return to the oven for a few minutes to melt. Serve straight from the dish with Green Beans with Cherry Tomatoes.

Beef Moussaka

(SERVES 4)

Prepare as for Lamb Moussaka but substitute extra-lean minced (ground) beef for the lamb and 4 courgettes (zucchini) for the aubergines (eggplants).

Kebabs with Walnut Sauce

(SERVES 4)

• 100 g/4 oz/1 cup walnut pieces
• 2 spring onion (scallions), chopped
• 60 ml/4 tbsp beef stock, made with ¼ stock cube
• 45 ml/3 tbsp lemon juice
• 1.5 ml/ ¼ tsp ground ginger
• Salt and freshly ground black pepper
• 450 g/1 1b tender rump steak, trimmed of any fat and cubed
• 250 ml/8 fl oz/1 cup very low-fat fromage frais

To serve:

• Mexican Rice

Put the walnuts, spring onions, stock, lemon juice, ginger and a little salt and pepper in a blender or food processor. Puree until smooth. Thread the meat on skewers and place on a grill (broiler) rack. Brush with a little of the sauce. Grill (broil) until cooked to your liking. Transfer to warmed plates. Blend the fromage frais with the remaining walnut sauce. Spoon into small pots and serve with the steak and Mexican Rice.

Corned Beef Hash

(SERVES 4)

• 450 g/1 1b potatoes, diced
• 350 g/12 oz/1 large can corned beef
• 2 onions, chopped
• 25 g/1 oz/2 tbsp low-fat spread
• 400 g/14 oz/1 large can no-added-sugar baked beans
• 15 ml/1 tbsp Worcestershire sauce
• Salt and freshly ground black pepper

To serve:

• English Country Garden Salad

Boil the potatoes in lightly salted water until tender. Drain. Meanwhile, dice the corned beef, discarding any excess fat. Melt the low-fat spread in a large frying pan (skillet) and fry (sauté) the onions for 3 minutes until soft but not brown. Add the remaining ingredients, the potatoes and corned beef and fry, turning occasionally, for 5 minutes. Press down the mixture with a fish slice and continue cooking for about 5 minutes until golden brown underneath. Flash under a hot grill (broiler) to brown the top. Loosen and turn out on to a warmed plate. Serve cut into quarters with English Country Garden Salad.

Cannelloni al Forno

(SERVES 4)

Prepare as for Lasagne al Forno , but substitute half the beef with minced (ground) chicken livers. Use the Bolognese mixture to fill eight cannelloni tubes, place in an ovenproof dish and cover with the cheese sauce. Bake as for Lasagne al Forno.

Lasagne al Forno

(SERVES 4)

1 quantity Bolognese sauce. Spread a little in the base of a fairly shallow ovenproof dish. Top with 2 sheets of lasagne. Add half the remaining meat. Add another layer of lasagne sheets, the remaining meat, then the remaining lasagne. Whisk a little of the milk in a saucepan with the flour. Whisk in the remaining milk and add the low-fat spread, some salt and pepper and the herbs. Bring to the boil and cook for 2 minutes, whisking all the time until thickened. Stir in the cheese. Spoon on top of the lasagne and bake in a preheated oven at 190degree C/375degree F/gas mark 5 for 35 minutes or until cooked through and golden on top. Serve with Italian Green Salad.

Spaghetti Bolognese

(SERVES 4)

• 350 g/12 oz/3 cups extra-lean minced (ground) beef
• 2 onions, chopped
• 1 carrot, finely chopped
• 1 garlic clove, crushed
• 400 g/14 oz/1 large can chopped
• 15 ml/1 tbsp tomato puree (paste)
• 45 ml/3 tbsp red wine
• Salt and freshly ground black pepper
• 5 ml/1 tsp dried oregano
• 225 g/8 oz spaghetti
• 30 ml/2 tbsp grated Parmesan cheese

To Serve:

• Mixed Green Salad

Dry-fry (sauté) the mince with the onions, carrot and garlic in a large saucepan, stirring, until the grains are brown and separate. Pour off any excess fat. Add the remaining ingredients except the spaghetti and cheese. Bring to the boil, stirring. Reduce the heat, part-cover and simmer gently for 30 minutes until the mixture has formed a rich sauce. Taste and re-season if necessary. Meanwhile, cook the spaghetti according to the packet directions. Drain. Pile on to warmed plates. Spoon the sauce over, sprinkle with the Parmesan cheese and serve with Mixed Green salad.

Gammon or bacon steak

(about 175 g/6 oz)

Under 300 calories Trim of all fat and snip the edges with scissors to prevent curling. Brush with 5ml/1 tsp melted low-fat spread and grill (broil) for about 3-4 minutes on each side., depending on thickness, until cooked through.

Sirloin, rump or fillet steak

(about 175 g/6 oz)

Under 350 calories Trim of all fat from the sirloin or rump. Brush with 5 ml/1 tsp melted low-fat spread. Sprinkle with steak seasoning or simply lots of freshly ground black pepper and some lemon juice. Grill (broil) for anything from 3 to 8 minutes on each side, depending on how you like your steak. The more well-grilled you have it, the fewer calories there are!

Pork chops or steaks

(about 175 g/6 oz)

Under 250 calories Trim of all fat. Brush with 5 ml/1 tsp melted low-fat spread. Season with dried onion flakes and/or chopped sage. Grill (broil) for about 7-8 minutes on each side until golden brown and cooked through. The meat should no longer be pink, even near the bone.

Lamb chops, cutlets or leg steaks

(about 175 g/6 oz)

Under 250 calories Trim of all fat. Brush with 5 ml/1 tsp melted low-fat spread and sprinkle with chopped rosemary, mint or oregano. Season with salt and pepper. Grill (broil) for 5-8 minutes on each side until tender and cooked to your liking.

Skinless, boneless turkey steak

(about 175 g/6 oz)

Under 200 calories Prepare and cook as for chicken breast.

2 chicken drumsticks

(about 100 g/4 oz each)

Under 150 calories Slash in a few places. Season well and rub in dash of chilli powder if liked. Brush with 5ml/1 tsp melted low-fat spread. Grill (broil) for about 15 minutes, turning occasionally, until golden brown and cooked through. Remove the skin before eating.

Skinless, boneless chicken breast

(about 175 g/6 oz)

Under 200 calories Slash in several places if very thick, brush with 5 ml/1 tsp melted low-fat spread and sprinkle with chopped free herbs (or a pinch of dried) and a good grinding of pepper. Grill (broil) for about 5 minutes each side until golden and cooked through. The juices should run clear when pierced.

Average whole mackerel or other oily fish

Under 350 calories Clean and rinse well, pat dry on kitchen paper and remove the head, if preferred. Make several slashes on each side. Season and sprinkle with lemon juice. Grill (broil) for about 5-6 minutes each side until golden and cooked through. The flesh should look pale and opaque right down to the bone in the slashes.

Salmon or other oily fish steak

(about 175 g/6 oz)

Under 250 calories Brush with 5 ml/1 tsp melted low-fat spread, add a good grinding of black pepper and squeeze of lemon or lime juice and grill (broil) for 3-4 minutes on each side until turning golden and cooked through. The fish should pull away easily with the point of a knife.

White fish fillet or whole small plaice

(about 175 g/6 oz)

Under 150 calories Brush with 5 ml/1 tsp melted low-fat spread and a squeeze of lemon juice and grill (broil) under a moderate heat for 3-5 minutes on each side until turning golden and cooked through. The fish should flake easily with a fork or point of a knife.

Minted Melon with Raspberries

(SERVES 6)

• 1 honeydew melon
• 225 g/8 oz raspberries
• 12 mint leaves
• 5 ml/1 tsp artificial sweetener granules
• A mint sprig

Cut a slice off the top of the melon and remove the seeds. Scoop out the flesh using a melon baller, or dig out with a small spoon. Mix with the raspberries in a bowl. Chop the mint leaves on a broad with the sweetener. Sprinkle over the fruit and chill. Cut a small slice off the base off the lemon so it stands upright. Place on a serving plate. Just before serving, pile the mixture back into the melon shell and decorate with the mint sprig.

Melon Glace

(SERVES 4)

• 2 small ogen, cantaloupe, galia or charentais melons
• 4 small scoops virtually fat-free vanilla ice or home-made Vanilla Ice cream
• 20 ml/4 tsp ginger wine

Halve the melons and scoop out the seeds. Place the fruit in four individual dishes. Add a scoop of vanilla ice or ice cream to the centre and spoon the ginger wine over. Serve straight away.

Venetian Coffee Cheese

(SERVES 6)

• 15 ml/1 tbsp instant coffee granules
• 15 ml/1 tbsp water
• 225 g/8 oz/1 cup very low-fat soft cheese
• 10 ml/2 tsp artificial sweetener granules (or to taste)
• 6 walnut halves

To serve:

• 12 ice-cream wafers

Mix the coffee with the water until dissolved. Gradually beat into the cheese with the sweetener. Taste ad re-sweeten, if liked. Turn into six very small serving pots and top each with a walnut half. Chill until ready to serve with the wafers.

Fresh Fruit Platter with Raspberry Sauce

(SERVES 6)

• 225 g/8 oz raspberries
• 15 ml/1 tbsp lemon juice
• Artificial sweetener granules

A selection of sliced fresh fruits such as star fruit, mango, pawpaw, strawberries, kiwi fruit, orange, allowing 6-8 pieces per person.

Puree the raspberries in a blender or food processor with the lemon juice. Pass through a sieve (strainer) to remove the seeds. Sweeten to taste. Put a pool of a sauce on six serving plates. Arrange the fruit attractively on top.

Strawberry Sorbet

(SERVES 6)

Prepare as for Raspberry Sorbet but use ripe strawberries instead of raspberries and the grated rind and juice of 1 lime instead of the lemon, if liked. There is no need to sieve (strain) the fruit after pureeing.

Raspberry Sorbet

(SERVES 6)

• 450 g/1 1b raspberries
• 5 ml/1 tbsp powdered gelatine
• 175 ml/6 fl oz/ ¾ cup water
• Finely grated rind and juice of ½ lemon
• 15 ml/1 tbsp artificial sweetener granules
• 1 egg white

Puree the raspberries in a blender or food processor, then pass through a sieve (strainer). Sprinkle with the gelatine over 45 ml/3 tbsp of the water in a bowl and leave to soften for 5 minutes. Stand the bowl over a pan of gently simmering water and stir until dissolved. Alternatively, place briefly in the microwave. Sir in the remaining water, the lemon rind and juice, the fruit puree and sweetener. Turn into a suitable freezer container with a lid. Cover and freeze for 2 hours. Remove from the freezer and whisk thoroughly to break up the ice crystals. Whisk the egg white until stiff and fold in with a metal spoon. Cover and freeze for a further 1 ½ hours. Whisk thoroughly again, then squeeze until firm. Transfer to the fridge 30 minutes before eating to soften slightly.

Orange Sorbet

(SERVING 6)

• 15 ml/1 tbsp powdered gelatine
• 175 ml/6 fl oz/ ¾ cup water
• Finely grated rind and juice of 1 lime
• Finely grated rind of ½ orange juice of 4 large oranges
• 15 ml/1 tbsp artificial sweetener granules
• 1 egg white

Put the gelatine in a bowl with 45 ml/3 tbsp of the water and leave to soften for 5 minutes. Stand the bowl over a pan of gently simmering water and stir until dissolved. Alternatively place briefly in the microwave. Stir in the remaining water, the lime and orange rind and the juices. Stir in the sweetener. Turn into a suitable freezer container with a lid, cover and freeze for 2 hours. Whisk thoroughly to break up all the ice crystals. Whisk the egg white until stiff and fold into the mixture with a metal spoon. Cover and freeze for a further 1 ½ hours. Whisk thoroughly again, then freeze until firm. Transfer to the fridge 30 minutes before serving to soften slightly.

Lemon Sorbet

(SERVES 6)

• 15 ml/1 tbsp powdered gelatine
• 175 ml/6 fl oz/ ¾ cup water
• Finely grated rind and juice of 1 lime
• Finely grated rind of 1 lemon
• Juicy of 4 lemons
• 15 ml/1 tbsp artificial sweetener granules
• 1 egg white

Mix the gelatine with 45 ml/3 tbsp of the water and leave to soften for 5 minutes. Stand the bowl over a pan of gently simmering water and stir until dissolved. Alternatively, place briefly in the microwave. Stir in the remaining water, the lime and lemon rind and the juices. Stir in the sweetener. Taste and add a little more sweetener if liked (it should taste sweet but tangy). Turn into a suitable freezing container with a lid, cover and freeze for 2 hours. Remove from the freezer and whisk thoroughly to break up all the ice crystals. Whisk the egg white until stiff and fold into the mixture with a metal spoon. Cover and freeze for a further 1 ½ hours. Whisk thoroughly again, then freeze until firm. Transfer the sorbet to the fridge about 30 minutes before eating to soften slightly.

Minted Melon and Kiwi Fruit Salad

(SERVES 4)

• 1 small honeydew melon
• 4 kiwi fruit, peeled
• 200 ml/7 oz/scant 1 cup apple juice
• 2 mint sprigs
• A few tiny mint sprigs

Halve the lemon and scoop out the fruit using a melon baller, or peel and cut into dice. Place in a bowl. Slice two of the kiwi fruit and place in a bowl with the lemon. Puree the remaining kiwis with the apple juice and mint. Pour through a sieve (strainer) over the bowl of fruit to remove the seeds and any mint stalks. Chill for at least 1 hour before decorating with mint sprigs and serving.

Lover`s Kiss

(SERVES 4)

• 2 passion fruit
• 225 g/8 oz/1 cup very low-fat quark
• 30 ml/2 tbsp pure orange juice
• Artificial sweetener granules
• A squeeze of lemon juice (optional)
• 2 egg whites

Halve the passion fruit, scoop out the fleshy seeds and rub through a sieve (strainer) over a bowl to remove the seeds. Stir in the quark, orange juice and sweetener to taste. Sharpen with lemon juice, if necessary. Whisk the egg whites until stiff and fold into the mixture with a metal spoon. Spoon into four wine goblets. Chill. The mixture should separate slightly.

Peach Cheese Melba

(SERVES 2)

• 2 large ripe peaches
• 60 ml/4 tbsp very low-fat cheese
• Artificial sweetener granules
• Grated rind and juice of 1 orange
• 100 g/4 oz raspberries

Skin the peaches, halve the remove the stone (pits). Mash the cheese with sweetener to taste and the orange rind. Spoon the cheese on to each peach half and place each in a shallow glass dish. Puree the raspberries with the orange juice. Pass through the sieve (strainer) to remove the seeds. Taste and sweeten slightly if necessary. Spoon over the peaches.

Lemon Velvet

(SERVES 4)

• 10 ml/2 tsp gelatin
• 300 ml/ ½ pt/ 1 ¼ cups pure pineapple juice
• 1 lemon
• 150 ml/ 1 ¼ pt/2/3 cup low-fat whipping cream, whipped
• 4 tiny mint sprigs

Dissolve the gelatine in a little of the pineapple juice according to the packet directions. Stir in the remaining juice. Grate the lemon rind and add juice. Grate the lemon rind and add. Squeeze the juice. Add as much as you like to give a good lemony flavor but not too sour. Chill until the consistency off egg white. Gradually whisk into the whipped cream. Transfer to four small serving dishes and chill until set. Decorate each with mint a sprig.

Raspberry Mousse

(SERVES 4)

Prepare as for St Clement`s Mousse but use sugar-free raspberry jelly (jello) instead of lemon and a can of raspberries in natural juice instead of mandarins. Reserve four raspberries for decoration, drained on kitchen paper before topping the desserts.

St Clement`s Mousse

(SERVES 4)

• 1 packet sugar-free lemon jelly (jello)
• 150 ml/ ¼ pt/2/3 cup boiling water
• 300 g/ 1 1oz/1 small can mandarin oranges in natural juice, drained, reserving the juice
• 15 ml/1 tbsp lemon juice
• 175 g/6 oz/1 small can low-fat evaporated milk, chilled
• 60 ml/4 tbsp very low-fat crème fraiche
• 4 tiny mint sprigs

Dissolve the jelly in the boiling water. Stir in the mandarin orange juice and lemon juice and leave until cold and consistency of egg white. Meanwhile, whisk the evaporated milk until thick and fluffy. Fold in the jelly mixture and add most of the fruit (reserving four good segments for decoration). Spoon into glasses and chill until set. Spread the crème fraiche over and decorate with the reserved mandarin segments and tiny mint sprigs.

Strawberries Romanoff

(SERVES 4)

• 350 g/12 oz strawberries, sliced
• A pinch of artificial sweetener granules
• 30 ml/2 tbsp orange or strawberry liqueur
• Finely grated rind and juice of 1 orange

Put the strawberries in a glass serving dish. Sprinkle with the sweetener and add the liqueur, orange rind and juice. Toss gently, then leave to marinate for at least 30 minutes, preferably 1-2 hours, before serving.

Pear and Passion Fruit Dessert

(SERVES 4)

• 2 ripe pears
• 4 passion fruit
• 300 ml/ ½ t/1 ¼ cups cider
• 5 ml/1 tsp artificial sweetener granules
• 20 ml/4 tsp arrowroot
• 30 ml/2 tbsp water
• Grated rind and juice of 1 lime

Peel, halve and core the pears and place in four glass dishes. Halve the passion fruit and scoop the pulp into a small bowl. Put the cider in a saucepan with the sweetener. Bring to the boil. Blend the arrowroot with the water and stir into the saucepan. Cook, stirring, until thickened and clear. Stir in the passion fruit pulp. Add the lime and rind and juice. Taste and add a little more sweetener, if necessary. Pour over the spears and leave to cool. Chill until ready to serve.

Apple and Raspberry Kissel

(SERVES 4)

Prepare as for Apple and Black current Kissel but substitute raspberries for the blackcurrants and flavour with 5 ml/1 tsp finely grated lemon rind instead of the cinnamon.

Apple and Blackcurrant Kissel

(SERVES 4)

• 2 large cooking (tart) apples, sliced
• 100 g/4 oz blackcurrants
• 10 ml/2 tsp artificial sweetener granules
• 75 ml/5 tbsp port
• 1 piece cinnamon stick
• 10 ml/2 tsp arrowroot
• 15 ml/1 tbsp water

Put the apples and blackcurrants in a saucepan with the sweetener and the port. Add the cinnamon stick. Cover and cook gently until the fruit is tender, stirring occasionally. Discard the cinnamon stick and puree the fruit in a blender or food processor. Return to the saucepan. Blend the arrowroot with the water and stir in the puree. Bring to the boil and cook, stirring, until thickened. Cool, then spoon into four individual glasses and chill until ready to serve.

Rosy Nectarines

(SERVES 4)

• 300 g/1 1 oz/1 small can strawberries in natural juice, drained, reserving the juice
• Artificial sweetener granules
• 2 ripe peaches
• 60 ml/4 tbsp very low-fat fromage frais

Puree the strawberries in a blender or food processor or pass through a sieve (strainer). Thin with a little of the reserved juice if necessary and sweeten to taste, if necessary. Plunge the peaches in boiling water for 30 seconds. Rinse under the cold tap, then remove the skins. Halve and remove the stones (pits). Sweeten the fromage frais slightly and spoon into the base of four wine goblets. Top each with a peach half, cut side down. Spoon the strawberry puree over and chill, if time, before serving.

Sparkling Strawberry Cocktail

(SERVES 4)

Prepare as for Sparkling Pear Cocktail but use 75 g/3 oz sliced strawberries per person and substitute kirsch for the brandy.

Sparkling Peach Cocktail

(SERVES 4)

Prepare as for Sparkling Pear Cocktail but use 1 ripe skinned and sliced peach per person and peach liqueur of brandy.

Sparkling Pear Cocktail

(SERVES 4)

• 4 ripe pears
• 40 ml/8 tsp brandy
• Low-calorie ginger ale, chilled

Peel the slices and pears and place in four open champagne glasses or wine goblets. Add the brandy and toss gently. Chill. Bring to the table and top up with chilled ginger ale. Eat the fruit with a spoon, then drink the liquid.

Eastern Promise

(SERVES 4)

• 12 fresh dates, stoned (pitted) and roughly chopped
• 2 bananas, sliced
• 228 g/8 oz/1 small can pineapple pieces in natural juice, drained
• 60 ml/4 tbsp very low-fat crème fraiche

Mix the dates with the bananas and pineapple. Spoon into glass serving dishes and top with the crème fraiche.

Tropical Dream

(SERVES 4)

Prepare as for Berry Dream (left) but use passion fruit very low-fat diet yoghurt instead of strawberry and use a drained 228 g/8 oz small can pineapple pieces in natural juice and 2 bananas, cut into chunks and dipped in lemon juice, for the fruit.

Grape and Apricot Dream

(SERVES 4)

Prepare as for Berry Dream but substitute very low-fat diet apricot yoghurt for strawberry and use half red and half green seedless grapes, halved, instead of the berries.

Berry Dream

(SERVES 4)

• 2 egg whites
• 300 ml/ ½ pt/ 1 ¼ cups very low-fat diet strawberry yoghurt
• 175 g/6 oz ripe strawberries
• 175 g/6 oz raspberries

Whisk the egg whites until stiff. Fold into the yoghurt. Reserve a few pieces of fruit for decoration, then slice the strawberries and lightly crush the remaining raspberries. Layer the fruit and fluffy yoghurt in tall glasses and decorate with the reserved fruit. Chill before serving.

Pear and Redcurrant Jelly

(SERVES 6)

• 1 packet sugar-free raspberry jelly (jello)
• 600 ml/1 pt/ 2 ½ cups apple juice
• 5 ml/1 tsp lemon juice
• 100 g/4 oz redcurrants
• 2 ripe pears, thinly sliced

Dissolve the jelly in the apple juice over a gentle heat. Sprinkle with lemon juice. Put
the redcurrants and pears in a glass bowl. Add the hot jelly and leave to cool. When cold
and the consistency off egg white, stir gently, then leave to set.

Peach Malakoff

(SERVES 4)

• 4 ripe peaches, sliced
• A pinch of artificial sweetener granules
• 30 ml/2 tbsp peach liqueur
• Finely grated rind and juice of 1 tangerine

Put the peach slices in a glass dish and sprinkle with a sweetener. Add the liqueur and
tangerine rind and juice. Toss gently, then leave to marinate for at least before serving.

Raspberry Fool

(SERVES 4)

Prepare as for Apricot but substitute a can of raspberries for the apricots and sieve
(strain) the puree before adding to the sauce.

Strawberry Fool

(SERVES 4)

Prepare as for Apricot but substitute a can of strawberries in natural juice for the
apricots and a squeeze of lemon juice. Alternatively, puree 22 g/8 oz ripe fresh
strawberries and sweeten with artificial sweetener before folding into the sauce. Sharpen
with extra lemon juice if necessary.

Peach Fool

(SERVES 4)

Prepare as for Apricot Fool but substitute a can of peaches in a natural juice for the
apricots and add a squeeze of lemon juice after folding in the juice after folding in the
sauce.

Apricot Fool

(SERVES 4)

• 1 quantity Basic Sweet White Sauce
• 410 g/14 ½ oz/1 large can apricots in natural juice
• A few grains of artificial sweetener (optional)
• 4 angelica `leaves`

Make up the sauce and leave to cool. Drain the fruit, reserving the juice. Keep an apricot
half aside to slice for decoration. Puree the remaining fruit with the juice in a blender
or food processor and fold into the sauce. Sweeten, if necessary, with a few grains of
sweetener. Spoon into glasses and top each with a slice of apricot and an angelica leaf.
Chill.

Quark Refresher

(SERVES 4)

• 1 packet sugar-free fruit-flavoured jelly (jello)
• 150 ml/ ¼ pt/ 2/3 cup boiling water
• 300 ml/ ½ pt/ 1 ¼ cups cold water
• 100 g/4 oz/ ½ cup very low-fat quark

A few pieces of fresh fruit, matching the flavour of the jelly, to decorate
Dissolve the jelly in the boiling water. Stir in the cold water and chill until the
consistency of egg white. Whisk in the quark and turn into four dishes. Chill until set.
Decorate with fresh fruit before serving.

Fresh Fruit Fromage Frais

(SERVES 4)

• 225 g/8 oz soft fruit such as strawberries, raspberries, chopped nectarine or peach
• 225 g/8 oz/1 cup very low-fat fromage frais
• Artificial sweetener granules (optional)
• 5 ml/1 tsp lemon juice

Reserve four pieces of fruit for decoration. Crush the remainder, then stir in the fromage
frais. Sweeten, if liked, with artificial sweetener and spike with lemon juice. Spoon into
small dishes and chill until ready to serve, decorated with the reserved fruit.

Orange Cups

(SERVES 4)

• 2 large oranges
• 1 small carton low-fat diet apricot or orange yoghurt
• 10 ml/2 tsp orange liqueur or apricot brandy
• 15 ml/1 tbsp chopped nuts

Halve the oranges and carefully remove all the flesh with a serrated edged knife. Cut a
tiny slice off the base of each orange shell so it stands upright. Chop the flesh,
discarding any pith or tough membranes. Place in a bowl and add the yoghurt and liqueur.
Mix gently but thoroughly. Spoon into the orange shells and chill. Sprinkle with the
chopped nuts before serving.

Strawberry and Banana Flip

(SERVES 4)

• 225 g/8 oz ripe strawberries
• 15 ml/1 tbsp reduced-sugar strawberry jam (conserve)
• 4 small ripe bananas
• 300 ml/ ½ pt/ 1 ¼ cups very low-fat plain yoghurt

Serve two halved strawberries with the green stalks intact for decoration. Puree the
remaining strawberries with the jam and bananas in a blender or food processor. Add the
yoghurt and run the machines briefly to blend. Spoon into glass dishes and chill before
serving, decorated with halved strawberries.

Gooseberry and Banana Flip

(SERVES 4)

Prepare as for Rhubarb and Banana Flip but substitute topped and tailed gooseberries for
the rhubarb and flavour with ground ginger instead of cinnamon.

Apple and Banana Flip

(SERVES 4)

Prepare as for Rhubarb and Banana Flip but substitute sliced cooking (tart) apples for the
rhubarb and use ground cloves instead of cinnamon for flavouring.

Rhubarb and Banana Flip

(SERVES 4)

• 450 g/1 1b rhubarb, cut into short pieces
• 5 ml/1 tsp ground cinnamon
• 45 ml/3 tbsp water
• Artificial sweetener granules
• 4 ripe bananas, cut into chunks
• 300 ml/ ½ pt/ ¼ cups very low-fat plain yoghurt
• 8 small angelica `leaves`

Put the rhubarb, cinnamon and water in a saucepan and stew gently until the rhubarb is
tender. Cool slightly, then place in a blender with the bananas. Run the machine until the
mixture is smooth. Sweeten to taste. Leave until completely cold, then fold in the yoghurt,
leaving a marbled effect. Spoon into glass dishes and chill. Decorate each with two
angelica leaves before serving.

Fresh Fruit Salad Amber Way

(SERVES 4)

Add 150 ml/ ¼ pt/ 2/3 cup more orange juice, 5 ml/1 tsp lemon juice and a sprinkling of
ground cinnamon to a small can of fruit in natural juice. This is the base for salad. Then
add any chopped fresh fruit of your choice, allowing 45ml/3 tbsp per person. Leave on any
edible peel to add colour and texture. For special occasions, use a scooped-out lemon or
pineapple shell as the receptacle for the salad or use halved grapefruit or large orange
shells for individual portions.

Fresh Fruit Salad

(SERVES 4)

• 300 ml/1 ½ cups apple juice
• 2 oranges
• 2 kiwi fruit
• 1 nectarine
• 1 red-skinned eating (dessert) apple
• 1 small bunch seedless grapes

Put the apple juice in a glass dish. Cut all the rind and pit from the oranges. Slice, then
cut each slice into quarters. Peel and slice the kiwi fruit and halve the slices, if liked.
Slice the nectarine around the stone (pit) and discard the stone. Dip the apples but do not
peel. Remove the grapes from the stock and halve it large. Place all the fruit in the juice
and chill for at least 2 hours until the flavours halve blended. (You can substitute any
other section or prepared fresh fruit.)

Quick Chocolate Mousse

(SERVES 4)

• 150 ml/ ¼ cup low-fat whipping cream
• 30 ml/2 tbsp chocolate hazelnut spread
• 15 ml/1 tbsp brandy
• Ground cinnamon
• 4 whole strawberries OR Kiwi fruit, sliced

Whip the cream until peaking. Reserve for 30ml/2 tbsp for decoration. Fold the chocolate
spread and brandy into the remaining cream. Spoon into four demitasse coffee cups. Top with
the reserved cream and sprinkle with cinnamon. Chill until set. Serve on coffee saucers
with a strawberry or slice or kiwi fruit on the saucer and coffee spoons to eat it with.

Dreamy cold desserts

Most people adore desserts and you don`t have to give them up just because you are on diet.
Some of the following recipes have serving suggestions, which are included in the calorie
count. If not, and you want to add a little low-fat cream, very low-fat crème fraiche or
yoghurt, add on a further 50 calories per portion to be on the safe side.

Strawberry Cheesecake

(SERVES 8)

• 100g/4 oz semi-sweet wheat meal biscuits (cookies), crushed
• 50 g/2 oz/ ¼ cup low-fat spread, melted
• 225 g/8 fl oz/1 cup very low-fat crème fraiche
• 45 ml/3 tbsp reduced-sugar strawberry jam (conserve)
• 15 ml/1 tbsp powdered gelatine
• 45 ml/3 tbsp water
• Artificial sweetener granules (optional)
• 100 g/4 oz fresh strawberries

Mix the biscuit crumbs with the low-fat spread and press into the base of a 20 cm/8 in flan tin (pie pan). Chill until firm. Meanwhile, beat the cheese with the crème fraiche and the jam. Sprinkle the gelatine over the water and leave to soften for a few minutes. Stand the bowl in a pan of hot water and stir until dissolved, or warm briefly in the microwave. Stir into the cheese mixture and sweeten to taste, if necessary. Turn into the flan disk and chill until firm. Decorate the top with the strawberries and serve.

Chocolate Éclairs

(SERVES 6)

• 65 g/2 ½ oz/generous ½ cup plain (all-purpose) flour
• A pinch of salt
• 150 ml/ ¼ pt/ 2/3 cup water
• 65 g/ 2 ½ oz/generous ¼ cup low-fat spread
• 2 eggs, beaten
• 30 ml/2 tbsp cocoa (unsweetened chocolate) powder
• 100 g/4 oz/ ½ cup very low-fat soft cheese
• Artificial sweetener granules
• 150 ml/ ¼ cup low-fat whipping cream, whipped

Sift the flour and salt on to a sheet of kitchen paper. Put the water in a saucepan with 25 g/1 oz/2 tbsp low-fat spread and heat until the fat melts. Add all the flour in one go and beat well until the mixture leaves the sides of the pan clean. Remove from the heat. Beat in the eggs a little at a time, beating well after each addition, until smooth and glossy but the mixture still holds its shape. Spoon or pipe into six sausage shapes on a sheet of baking parchment on a baking sheet. Bake in a preheated oven at 200degree C/400degree F/gas mark 6 for about 20 minutes or until risen, golden and crisp. Cool on a wire rack. Meanwhile, melt the remaining low-fat spread in a small saucepan. Add the cocoa and cook for 2 minutes, stirring. Empty in a bowl. Beat in the cheese and sweeten to taste. Chill. Make a slit in the side of each éclair and fill with a little whipped cream. Spread the chocolate mixture over the top and serve.