Ingredients:

	1 egg white - 20 cal
	3 packets of Splenda - 3 cal
	2 Tbsp coco - 30 cal
	tiny pinch of real sugar - 10 cal (or less)

Procedure:

1. okay get your egg white and beat it into a fluffy foam.

2. now ad the coco slowly and keep beating it

3. It will flatten out a bit, but this is okay, now put in the sugar and Splenda and beat some more.

4. Now put it in a small dish (3" or 4") and nuke it for 1-3 min. it should be spongy when you take it out!

5. Place a sliced strawberry on top if you like.

Nutritional Facts:

	Serves:  1
	Calories:  63

Ingredients:

	One apple (60)
	Cinnamon and sweetener
	Half a fat free yoghurt
	1-2 ice cubes

Procedure:

1. Slice the apple, top with cinnamon and sugar.  Microwave about 2 minutes or until soft and mushy.

2. Mix yogurt and ice cubes in the blender. 

3. Top apples with yogurt mixture.

Nutritional Facts:

Coming Soon!

Chocolate Meringues

Ingredients:

	4 egg whites
	6 crushed sweetener tablets
	1tsp of vanilla essence
	1tsp of fat-free cocoa powder
	pinch of cream of tartar

Procedure:

1. Whisk the egg white together with the vanilla essence and cream of tartar, until soft peaks form.

2. Drop Tbsp. of the mixture onto a non-stick parchment-covered baking sheet and place in the oven.

3.  Bake at 250F for 1 hour, then turn of the heat and allow the meringues to sit in the oven for another 30 minutes before serving.

Nutritional Facts:

85 Calories for the entire batch.

Ingredients:

	2 cup cooked spaghetti squash
	1 cup skim milk
	4 egg beaters or 6 egg whites
	¼ cup flour
	¼ cup Splenda
	½ tsp. vanilla extract
	1 tsp. coconut extract
	¼ tsp. double-acting baking powder
	2 Tbs.  toasted “coconut”
	6 T. fat-free Cool Whip

Procedure:

1. Preheat oven to 350

2. Spray a 9” pie pan with non-stick cooking spray

3. With the back of a spoon, spread the squash over bottom and up the sides of the pie pan, set aside

4. In blender or food processor, combine remaining ingredients

5. Pour over squash and bake 50-60 minutes, until a knife inserted in center comes out clean

6. Transfer to wire rack to cool, cover and refrigerate until cool (overnight is best)

7. When cool, spread Cool Whip on top and sprinkle the toasted “coconut” on top

Nutritional Facts:

	Serves:  8
	Calories:  59 per serving

Toasted "Coconut"

Ingredients:

	¼ cup cooked spaghetti squash
	¼ tsp. coconut extract
	2 tsp. Splenda

Procedure:

1. Preheat oven to 350

2. Spray non-stick cooking spray on baking sheet

3. Add coconut to chopped spaghetti squash, sprinkle 1 t. Splenda on top and mix lightly

4. Sprinkle squash on baking sheet, top with remaining Splenda

5. Bake for 6 minutes, or until lightly golden brown

Makes ¼ cup “coconut”
10 Calories total

Ingredients:

	1 cup Unprocessed Bran (110 cal)
	1 tsp sugar ( 20 calories)
	pinch of salt (0 calories)
	2 egg whites (40 calories)

Procedure:

1. Mix all this stuff up, you may need a little water to get it to the right constancy.

2. Pack it into a shallow pan.

3. Bake at 350 till hard.

Nutritional Facts:

	Serves:  4
	Calories per serving:  45

Ingredients:

	1/4 cup frozen rhubarb (10 cal)
	2 pkgs. artificial sweetener (8 cal)
	2 Tbsp. UP bran (15 cal)
	2 Tbsp. egg whites/egg substitute (15 cal)
	1/8 tsp. baking powder
	1/8 tsp. pumpkin pie spice

Procedure:

1. Microwave rhubarb until thawed, then puree in food processor w/ one pkg. artificial sweetener.

2. Meanwhile, combine egg whites, bran, baking powder, spice, and the other pkg. of sweetener in bowl and microwave until set (1 1/2 min on high in my microwave).

3.  Mix UP-Bran and rhubarb together while still warm and enjoy.

Nutritional Facts:

	Serves: 2
	Calories per serving: 25

Ingredients:

	Low fat cooking spray
	2oz/ 50g polenta (ordinary or quick-cook)
	2oz/ 50g plain flour
	3/4tsp baking powder
	1 large egg, plus 1 1/2 egg whites
	3oz caster sugar
	grated zest & juice of 2 lemons
	1/2 tsp vanilla extract
	3 1/2oz 100ml low fat plain yoghurt

Procedure:

1. Preheat oven to 180c/ 350f. Spray small sandwich tin with a little low fat cooking spray, then dust the tin with a little polenta.

2. Sift the flour and baking powder together into a bowl, then stir in all of the remaining polenta.

3. In a separate bowl, whisk the whole egg, egg whites and caster sugar together until pale and thick

4. Add the polenta mixture, lemon zest and juice, vanilla extract and yogurt. Carefully fold in using a large metal spoon.

5. Spoon the mixture into the prepared tin and bake for 30 min.

6. Turn out onto a cooling rack, and allow to cool.

7. This cake is *delicious* - it is lovely served with some raspberries, crème farouche or even some strawberries. It really does taste delicious - it's light, but somehow manages to taste quite rich.

Nutritional Facts:

	Serves:  6
	Calories per serving:  75

Ingredients:

	3/8 cup skim milk (40cal worth)
	1/2 cup non-fat cottage cheese (90cal)
	1/2 pkg sugar free choc pudding mix (80cal)
	1 cup fat free cool whip (100cal)

Procedure:

1. Blend together milk and cottage cheese in a bowl, then add in the pudding mix- keep mixing till smooth. Then stir in the cool whip. I split this mix into 2 little mini pie tins (the cheap aluminium ones, about 4in. across I think). Then pop in the freezer for a couple of hours.

Nutritional Facts:

	Serves:  2
	Calories:  155 per serving

Ingredients:

	1/3 cup non-fat dry milk
	6 tablespoons flour
	1 teaspoon baking soda
	¼ cup artificial sweetener
	2 teaspoons pumpkin pie spice
	1 teaspoon cinnamon
	½ cup egg beaters (or 2 eggs)
	1 cup canned pumpkin
	1 teaspoon vanilla
	½ cup carrots or zucchini, grated
	4 tablespoons raisins

Procedure:

1. Combine sifted dry ingredients in separate bowl

2. Combine wet ingredients.

3. Add dry ingredients to wet ingredients slowly.

4. Bake at 350 degrees F. for 20 minutes.

Nutritional Facts:

	Servings: 12
	Calories:  72 per muffin
	Carbohydrates:  12 g
	Protein:  4g
	Fat:  1 g
	Fiber:  1g

Ingredients:

	2/3 cup canned apple (substitute with unsweetened applesauce)
	1 tsp vanilla
	¾ cup sugar
	½ cup flour
	½ tsp baking soda
	2 egg whites, lightly beaten
	¼ cup cocoa powder

Procedure:

1. Preheat oven to 350°F.

2. Spray a square non-stick baking pan (8 inch x 8 inch) with non-stick cooking spray.

3. Combine the ingredients in a large mixing bowl, blend well. Pour batter into pan and bake 20-30 minutes until cooked. To test if batter is cooked, insert a toothpick. If it comes out clean, brownie is cooked

4. Remove from oven and let cool for five minutes in pan.

5. Gently remove from pan; place on wire rack and when cool, sprinkle with icing sugar if desired. Cut into eight squares. Enjoy!

Nutritional Facts:

	Serving Size:  8
	Calories:  95
	Protein:  1.0g
	Carbohydrates:  21g
	Fat:  0g

Ingredients:

	2 egg whites (30)
	Pinch cream of tartar (?)
	1/4 cup Splenda (24)
	1/8 tsp. dry raspberry Crystal Light powder (2?)
	1/4 tsp. almond extract (optional) (2)
	1 tsp. real sugar (16)

Procedure:

1. Preheat oven to 200 degrees.

2. Beat egg whites with cream of tartar until soft peaks form.

3. Add Splenda, sugar and Crystal Light powder slowly, then almond extract, beat until stiff, glossy peaks form.

4. Drop spoonfuls of the mixture onto a cookie sheet.

5. Bake at 200 for around 1 1/2 hours.

Nutritional Facts:

	Serving Size:  20 Cookies
	Calories per cookie:  3.7
	Calories per batch:  74

Ingredients:

	6-8 Cups of Oats
	approx 1 cup of fruit juice
	dried, chopped apple rings (optional)

Procedure:

1. Mix oats and juice together.

2. Bake in a high sided pan until just "al dente", stirring every 15 minutes or so.

3. Add chopped apple rings if desired.

4. Store in zip lock bags.

Nutritional Facts:

Coming soon!

Ingredients:

	3/4 cup UP-Bran (90 Cal)
	4 packets Splenda
	3 Tbsp Butter Buds (15 Cal)
	2 Egg Whites (40 Cal)
	1 Small Apple (60 Cal)
	1 tsp Oatmeal (20 Cal)
	1/4 cup water
	2 Tbsp Cinnamon

Procedure:

1. cut the apple in half, chop one half up into little bits about 1/16'th of an inch in size. Slice the other half into fine thin wafers (as thin as you can make them you'll need a whole bunch!)

2. while you're doing that put the oatmeal in the microwave with 1/4 a cup of water in a deep dish, put it on high and microwave the living daylights out of it. it should become a sticky paste after a bit.

3. Now mix the egg whites into the bran. Put in half of the butter buds and some Splenda

4. then mix in the finely chopped apples.

5. Next the oatmeal paste.

6. Pack this stuff into a 7" pie pan, pack it down hard.

7. Now take the apples and dip them in the cinnamon, maybe put some Splenda on them too. arrange them in a lovely fan on top of the packed bran and apple bits.

8. bake at 350 till the apples shrivel up and the edges get a little black.

Nutritional Facts:

	Serves:  3
	Calories:  Approx 85 in each serving.

Ingredients:

	1/8 cup flour (50 Cal)
	1 cup UP-Bran (120 Cal)
	1/8 tsp baking soda (0 Cal)
	1/2 cup applesauce (50 Cal)
	1.5 tsp artificial sweetener
	1/4 cup low fat milk (40 Cal)
	2 egg whites (34 Cal)
	dash of cinnamon

Procedure:

1. Heat oven to 350

2. Mix all ingredients, until well blended.

3. Spoon into baking cups (about 2/3 full)

4. Bake for approx. 18 minutes.

Nutritional Facts:

	Serving Size:  1 muffin
	Calories:  34