stick with your plan. this is the exact balance we were...

The key to losing fat, and keeping it off for good, is striking a balance between healthy, so you get good results, and delicious, so you can enjoy and stick with your plan. This is the exact balance we were after when creating FitFreeze and these delicious recipes.

You¹ll find recipes like German Chocolate Cake Ice Cream, S¹mores Popsicles, Blackberry Milkshake, and Pumpkin Spice Latté. With FitFreeze, your sugar-cravings will be a thing of the past and you¹ll never feel guilty after enjoying ice cream again. And with these recipes, you¹ll certainly never get bored!

I hope you enjoy these delicious, healthy recipes and that you achieve excellent results with desserts you love!

Chad Tackett

Fast Track to Fat Loss & FitFreeze

Founder

FAST TRACK MEMBER-SUBMITTED RECIPES

Aaron’s Better than Ambrosia 6

Black Forest FitFreeze dessert 7

Blueberry Yogurt Parfait 8

Chia Pudding with Fresh Fruit 9

Chocolate Roll-ups 10

Chocolate-Raspberry (or Strawberry) Truffle FitFreeze 11

Cindy’s Yogurt and Fruit delight 12

Creamy Strawberry Mousse 13

Gingerbread Latte 14

Individual Pumpkin Cheesecakes (with Non-dairy

Option) 15

Liz’s Cheesecake for Two 17

LuAnn’s Chocolate-Coconut-Almond Truffles 18

Mary’s Paradise Promise Popsicles 19

Pumpkin Pie Yogurt 20

Wendy’s Apple-Cinnamon Yogurt Cup 21

Christina’s No-bake Nut Butter Bars or Cookies 22

Inge’sdanish Crispy Flatbread 24

Krish’s Lemon drizzle Cake 25

LuAnn’s Chocolate Velvet Pudding 26

Pumpkin Pie (Reduced Fat and Sugar) 27

Rainbow Sorbet 28

Trainer Pam’s Oatmeal Protein Cookies (aka Carrot

Cake Cookies) 30

Vanilla FitFreeze Rice Pudding 31

Almond Butter Chocolate Chip Cookies 32

Apple Raisin Cookies (Raw) 33

Dana’s Baked Apples with Almonds and Honey 34

Dark Chocolate and Ginger Biscotti 35

Fluffy Raspberry Cheesecake 36

Frozen Chocolate-dipped Banana Pops 37

Holly’s Banana Soft-serve Ice Cream (Lowfat and Sugarfree) 38

Lemon-Ginger Yogurt Cups with Fresh Fruit and Granola 39

Megan’s Healthier Apple Crisp 40

Sweet and Fluffy Protein-enriched Strawberry Salad/

Dessert 41

Whoopi’s Granola-topped Strawberry-Yogurt Parfaits 42

Baked Pears with Blueberries and Pecans 44

Berry Parfait 44

LEAN PROTEINS

SIMPLECARBS

SIMPLECARBS

STARCHYCARBS

FAST TRACKORIGINAL RECIPES

FITFREEZE RECIPESGerman Chocolate Cake Ice Cream 46

Banana Nut Ice Cream 47

Mint Chocolate Chip Ice Cream 48

Pina Colada Ice Cream 49

Cranberry Nut Ice Cream 50

Strawberry Cheesecake Ice Cream 51

S’moresFudgesicles 52

Peanut Butter Fudgesicles 53

Mocha Coffee 54

Vanilla Latte 55

Pumpkin Latte 56

Frappuccina 57

Blackberry Milkshake 58

Chocolate Malt Milkshake 59

Tropical Milkshake 60

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Aaron’s Better than Ambrosia Submitted by: polocuti1

Introduction:

Recipe contributes primarily protein, with a lesser amount of simple carbs.

I made this up on a whim and it tastes like store bought ambrosia, minus the marshmallows. (I put a few small marshmallows in my 3 year-old’s and she thought it tasted better than store bought). Aaron (PapaMochi)

Servings: 4

Serving size: 3.3 ounces

Prep Time: 5-10 minutes

Cook Time: 0 minutes

Ingredients:

1 cup unsweetened nonfat Greek yogurt

1/3 cup vanilla FitFreeze (see Notes)

1/4 cup Unsweetened, shredded coconut

1/4 cup fresh pineapple, diced (see Notes)

1/4 cup fresh mango, diced

Directions:

Whisk together the yogurt and protein powder until smooth. Fold in the coconut and fruit.

Serve immediately, or cover and refrigerate.

Nutrition Profile:

Calories: 121

Fat: 5g

Protein: 11g

Carbs: 6g

Fiber: 2g

Sugar: 6g

Cholesterol: 14mg

Sodium: 72mg

Notes:

For more information about Fast Track’s FitFreeze, see www.fitfreeze.com. If necessary, pineapple canned in its own juice may be substituted for the fresh pineapple. Recipe by Aaron (PapaMochi), as edited by LuAnn Bermeo. The Nutrition Profile does not include the blackberry garnish - but feel free to add it! :)

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Black Forest FitFreeze Dessert Submitted by: crukat

Introduction:

This recipe contains primarily protein.

One half cup of prepared FitFreeze Ice Cream (recipe available at http:// www.fitfreeze.com) may be substituted for the first three ingredients (FitFreeze powder, water and peanut butter).

Servings: 1

Serving size: 1/2 cup

Prep Time: 5 minutes

Cook Time: 20+ minutes*

Ingredients:

1/3 cup (34 g) FitFreeze (1 large scoop)

1/4 cup (70 mL) water

1 1/4 teaspoons peanut butter

1 tablespoon fat free, sugar free whipped topping (such as Cool Whip)

1 tablespoon reduced sugar cherry pie filling

Directions:

Blend FitFreeze, water and peanut butter together until smooth, then pour into a small freezer-safe individual serving dish.

Freeze for about 20 minutes, or until desired consistency. (If frozen overnight, thaw for about twenty minutes before proceeding).

Top FitFreeze with whipped topping and cherry pie filling.

Nutrition Profile:

Calories: 197

Fat: 6g

Protein: 24g

Carbs: 14g

Fiber: 1g

Sugar: 3g

Cholesterol: 56mg

Sodium: 227mg

Notes:

Black forest cake is a Favorite amongst my group of friends, so I dreamed up this recipe while experimenting with FitFreeze. I love this easy dessert -- it satisfies my sweet tooth (mind you I enjoy the FitFreeze even without the toppings!) and is super filling. In fact, your guests may prefer to enjoy this treat a few hours AFTER their meal, since it is so substantial. -crukat

This recipe is for a single serving. When serving guests, multiply ingredients by the number of servings needed.

*Cook time = FREEZE time.

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Blueberry Yogurt Parfait Submitted by: Prcsdmnds

Introduction:

Recipe contributes protein and simple carbs.

This simple recipe takes longer to read than to prepare!

Servings: 1

Serving size: 8 ounces

Prep Time: <5 minutes


Ingredients:

6 ounces unsweetened, fat-free Greek yogurt

1/2 teaspoon vanilla extract

To taste Stevia drops or powder

1/2 cup fresh blueberries, rinsed, then well drained (see Notes)

Dash ground cinnamon (optional)

Directions:

In a small bowl, whisk together the yogurt, vanilla and stevia to taste, if using.

To assemble the parfait:

Spoon one third of the yogurt mixture (about 1/4 cup) into the bottom of a parfait glass (or individual, clear-glass bowl)

Top yogurt with half of the blueberries (about 1/4 cup)

Repeat layers, using another third of the yogurt and the remaining blueberries (if desired, reserve 2 or 3 berries to garnish the top of the parfait)

Spoon the remaining yogurt over the top layer of blueberries

If desired, sprinkle the yogurt lightly with ground cinnamon and/or garnish with optional reserved berries


Nutrition Profile:

Calories: 251

Fat: 0g

Protein: 38g

Carbs: 23g

Fiber: 2g

Sugar: 18g

Cholesterol: 0mg

Sodium: 120mg

Notes:

If desired, other unsweetened berries (chopped, if needed) may be used instead of, or in combination with the blueberries.

Edited by LuAnn Bermeo.

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Chia Pudding with Fresh Fruit Submitted by: VioLynn

Introduction:

Recipe contributes protein, simple carbs, and healthy fat.

Chia seeds are an ancient “powerfood” of the Aztecs - purportedly the secret to sustained energy and endurance. Also available under the trade name “Salba”), these tiny seeds are high in protein, fiber and Omega 3 fatty acids. They can be purchased in whole/natural foods stores or online.

The milk and chia seed mixture must be chilled overnight to obtain a tapioca pudding-like consistency.

Servings: 4



Cook Time: Chilling only

Ingredients:

2 cups regular or vanilla-flavored non-dairy milk such as soy, almond or rice (may substitute lowfat milk, if preferred)

2/3 cup chia seeds (see Notes)

1/2 teaspoon vanilla extract

1 cup fresh fruit such as blueberries, strawberries, peaches, sliced or chopped if needed

Dash ground cinnamon or nutmeg (optional)

Directions:

In a 1-quart glass jar with tight-fitting lid, combine the milk, chia seeds and vanilla; screw lid on tightly, then shake vigorously to combine. Refrigerate overnight, during which time the seeds will swell and thicken the milk into a pudding consistency.

To serve, divide the pudding into four servings. Top each with fresh fruit and a dash of cinnamon or nutmeg, if desired.

Nutrition Profile:

Calories: 129

Fat: 6g

Protein: 6g

Carbs: 14g

Fiber: 7g

Sugar: 4g

Cholesterol: 0mg

Sodium: 45mg

Notes:

The Nutrition Profile was calculated using fresh blueberries. If desired, sprinkle 1 Tablespoon over each serving also; however, the coconut has not been included in the Nutrition Profile.

The accompanying photo is of a spoonful of tiny chia seeds, not the finished pudding, which will look very much like tapioca pudding, topped with blueberries.

Recipe loosely adapted from Whole Foods by LuAnn Bermeo, Fast Food recipe editor.

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Chocolate Roll-ups Submitted by: candiceswolf

Introduction:

Recipe contributes protein.

See the Notes for serving suggestions.

Servings: 1

Serving size: 2 crepes


Cook Time: <5 minutes

Ingredients:

No-stick cooking spray

1/2 cup egg whites (or liquid egg white substitute, such as Just Whites)

1 Tablespoon chocolate FitFreeze powder (see Notes)

Directions:

Spray a small, non-stick skillet generously with no-stick cooking spray; preheat to medium.

In a small bowl, whisk the egg whites and protein powder together until blended.

Pour half of the batter (about 1/4 cup) into the preheated skillet; tilt the skillet back and forth until the batter covers the bottom evenly. Cook the crepe on the first side until the edges begin to curl; slip a spatula underneath to flip the crepe over, then cook until the underside is golden. Repeat with the remaining batter to make a second crepe.

Serve warm.

Nutrition Profile:

Calories: 88

Fat: 1g

Protein: 17g

Carbs: 2g

Fiber: 0g

Sugar: 1g

Cholesterol: 10mg

Sodium: 237mg

Notes:

For more information about Fast Track’s FitFreeze, visit www.fitfreeze.com.

If desired (and allowable on your meal plan), serve roll-ups with nut butter or sliced strawberries. For special occasions, dust lightly with confectioner’s sugar.

Recipe edited by LuAnn Bermeo.

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Chocolate-Raspberry (or Strawberry) Truffle FitFreeze Submitted by: LLuAnn

Introduction:

This recipe contains protein and simple carbs.

Pure decadence! 100% Fast Track approved.

Servings: 1

Serving size: 1 1/2 cups



Ingredients:

1 scoop chocolate-flavored FitFreeze powder

1/2 cup FROZEN unsweetened raspberries (or strawberries) unthawed

1/2 cup light soy milk (or nonfat milk)

1 tablespoon unsweetened cocoa powder

5 to 6 ice cubes

1/8 teaspoon almond extract

To taste Stevia (or preferred sweetener; optional)

Directions:

In a blender container, combine all the ingredients and blend until smooth. Serve immediately.

Nutrition Profile:

Calories: 231

Fat: 4g

Protein: 26g

Carbs: 26g

Fiber: 7g

Sugar: 13g

Cholesterol: 55mg

Sodium: 248mg

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Cindy’s Yogurt and Fruit Delight Submitted by: CindyOtto

Introduction:

Recipe contributes primarily protein and simple carbs, with a lesser amount of starchy carbs.

A delicious, high-protein breakfast or lunch treat for those with a sweet tooth. -Cindy (CindyOtto)

Servings:1




Ingredients:

1/4 cup uncooked oatmeal (divided use)

1 Tablespoon sliced or slivered almonds

2/3 cup unsweetened fat-free Greek yogurt

1/3 cup fat-free cottage cheese

1/2 small banana peeled, then sliced or diced

1/4 cup sliced or diced fresh strawberries

1/4 cup fresh (or frozen) blueberries

To taste stevia

Directions:

In a small, nonstick skillet, toast 2 tablespoons of the oats and the almonds over medium-high heat for about 5 minutes, or until golden, stirring occasionally.

Meanwhile, in 2- to 3-cup capacity bowl, stir together the yogurt, cottage cheese and remaining 2 tablespoons of (untoasted) oatmeal. Gently fold in the prepared fruits. Sweeten to taste with stevia.

Sprinkle with the toasted oats and almonds.

Serve immediately.

Nutrition Profile:

Calories: 287

Fat: 6g

Protein: 19g

Carbs: 36g

Fiber: 6g

Sugar: 19g

Cholesterol: 0mg

Sodium: 61mg

Notes:

Recipe by Cindy (CindyOtto), as edited by LuAnn Bermeo, Fast Track recipe editor.

Photo is not an exact representation of the recipe.

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Creamy Strawberry Mousse Submitted by: lisaq

Introduction:

Recipe contributes primarily protein.

I enjoy this protein-rich, creamy mousse as an afternoon snack. It looks, feels and tastes like dessert, not cottage cheese! -Lisa (lisaq)

See Notes for flavor variations.

Servings: 6


Prep Time:<5 minutes


Ingredients:

1 1/4 cups water

1 (.3-ounce) package sugar-free strawberry (or desired flavor) gelatin dessert mix (such as Jell-O)

1 (16-ounce) carton fat-free or lowfat cottage cheese

1 scoop (1/3 cup) vanilla FitFreeze powder (see Notes)

Fresh berries for garnish (optional; see Notes)

Directions:

In a small saucepan, bring the water to a boil, stir in gelatin mix until completely dissolved.

In a blender container, combine the dissolved gelatin, cottage cheese and FitFreeze powder; blend for about 1 minute, or until completely smooth and fluffy. Pour the mixture into a 1-quart capacity container, or divide evenly between six small single-serving size containers; cover, then refrigerate until set.

Serve chilled.

Nutrition Profile:

Calories: 83

Fat: 1g

Protein: 14g

Carbs: 3g

Fiber: 0g

Sugar: 2g

Cholesterol: 12mg

Sodium: 340mg

Notes:

For information about Fast Track’s FitFreeze, see www.fitfreeze.com.

For variation, try different flavors of sugar-free gelatin mix and FitFreeze powder; for instance, raspberry or orange gelatin mix with chocolate FitFreeze powder is yummy. -Lisa(lisaq)

The fresh berries used for garnish are not included in the Nutrition Profile.

Recipe adapted from www.bodytrim.com.au by LuAnn Bermeo, Fast Track recipe editor.

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Gingerbread Latte Submitted by: LLuAnn

Introduction:

Recipe contributes primarily protein. (Carbohydrate is from the milk sugar, lactose).

Perfect for the holidays!

Servings: 2


Prep Time:8 minutes


Ingredients:

1 1/2 cups lowfat or fat-free milk or non-dairy milk

1/2 cup brewed (or instant) decaffeinated coffee

1 scoop (1/3 cup) vanilla FitFreeze powder

1 teaspoon ground ginger

1/2 teaspoon ground cinnamon

1 dash ground cloves

1 dash ground nutmeg

Preferred sweetener, such as stevia or Splenda, to taste

Directions:

Combine all of the ingredients in a blender container*; blend until frothy. Transfer the blended drink to a medium saucepan; heat over medium-high heat, stirring frequently, until steaming hot. (Alternatively, divide blended drink between two large mugs, then microwave on High until steaming hot). If desired, add sweetener to taste. Serve immediately, or cover and refrigerate.

Nutrition Profile:

Calories: 148

Fat: 3g

Protein: 17g

Carbs: 17g

Fiber: 0g

Sugar: 11g

Cholesterol: 37mg

Sodium: 178mg

Notes:

*Or, if you have an immersion blender, combine, then blend the ingredients right in the saucepan.

Adapted by LuAnn Bermeo, Fast Track recipe editor, from Make it Fast, Cook it Slow by Stephanie O’Dea.

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Individual Pumpkin Cheesecakes (with Non-dairy Option)

Submitted by: RobinD

Introduction:

Recipe contributes protein and fibrous carbs.

These individual cheesecakes are relatively low in fat and very low in sugar, while still contributing a significant amount of protein. If a non-dairy alternative is preferred, see the Notes.

Though the recipe suggests chilling the cheesecakes before serving, Robin says her friends enjoy them warm from the oven.

Servings: 12




Ingredients:


Cheesecake:

2 (8-ounce) packages fat-free cream cheese (see Notes for non-dairy alternative) at room temperature

1 (8-ounce) package Neufchatel cheese (reduced-fat cream cheese) at room temperature

2 eggs

1/2 cup liquid egg substitute (such as Egg Beaters)

1 (15-16-ounce) can pure pumpkin puree (unsweetened)

1 teaspoon vanilla extract

1 cup granulated sugar substitute (such as Splenda)


1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

1/4 teaspoon ground cloves

1/2 cup water

2 teaspoons decaffeinated instant coffee powder

Topping:

1 cup fat-free/sugar-free whipped topping (such as Cool Whip Free)

Directions:

Preheat oven to 325 degrees Fahrenheit.

Fill a large saucepan with water and put on the stove, covered, to heat while preparing the cheesecakes. (Water should be very hot, but not boiling).

Meanwhile, spray twelve (6-ounce) ramekins (oven-proof, pudding/soufflé cups) with no-stick spray. Arrange ramekins in two (9x13 baking pans).

In the mixing bowl of an electric mixer, or in a mixing bowl using a handheld electric mixer, beat the cream cheese and Neufchatel cheese together until smooth.

Add eggs one at a time, followed by liquid egg substitute, beating until smooth after each addition. Add pumpkin and vanilla, followed by Splenda and spices, again beating until smooth after each addition.

Microwave 1/2 cup water in a microwave-safe cup for 1 minute, or until boiling. Stir in instant coffee powder until dissolved. With mixer on the slowest speed, pour coffee in a thin stream into the pumpkin mixture, beating just until blended.

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Individual Pumpkin Cheesecakes (with Non-dairy Option)

Divide mixture evenly between the twelve ramekins, using about 3/4 cup for each. Transfer pans to the preheated oven, positioning racks so there are several inches between the pans. Carefully pour hot water (from saucepan) into the pans until the water comes about halfway up the sides of the ramekins.

Bake for 15 minutes, then if necessary for even baking, switch pan positions; continue baking for another 10 minutes, or just until the centers of the cheesecakes are barely set. Turn off the oven, leaving pans in the oven with the oven door ajar, for 30 more minutes.

Remove ramekins from the pans; serve at room temperature or chilled, topped with a spoonful of whipped topping.

Nutrition Profile:

Calories: 131

Fat: 6g

Protein: 10g

Carbs: 8g

Fiber: 1g

Sugar: 2g

Cholesterol: 53mg

Sodium: 320mg

Notes:

NON-DAIRY OPTION: If you prefer a non-dairy “cheese”cake, you may replace the fat-free cream cheese and neufchatel cheese with two (8-ounce) tubs of Tofutti Better Than Cream Cheese, a non-dairy (soy) cream cheese alternative.

For convenience, you can substitute 2 teaspoons of pumpkin pie spice for the cinnamon, ginger, nutmeg and cloves; however, Robin says she likes using the individual spices.

Recipe written by LuAnn Bermeo, FT Recipe Editor, based on a recipe submission from Robin.

Color of cheesecakes shown in the photograph is not exactly accurate.

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Liz’s Cheesecake for Two Submitted by: mslizzy

Introduction:

Recipe provides primarily protein.

This recipe is made with ideal foods only, so you can stay on track AND enjoy your cake too! -Liz(mslizzy)

Servings: 2


Prep Time:8 minutes

Cook Time: 15-20 minutes

Ingredients:


1/2 cup lowfat or fat-free cottage cheese

1/4 cup fat-free, unsweetened Greek yogurt

1 scoop (1/3 cup) vanilla or chocolate FitFreeze powder (see Notes)

1 egg yolk

Selected flavor boosters (see Notes)

Directions:

Preheat oven to 350. Spray two 4- to 6-ounce ramekins with no-stick cooking spray; set aside.

Combine all the ingredients, including selected flavor boosters, in a blender (or food processor); blend (or process) until smooth. Divide the mixture evenly between the two prepared ramekins.

Bake for 15 to 20 minutes. Do not over bake. (Slightly under baking will yield a creamier, moister texture).

Nutrition Profile:

Calories: 147

Fat: 4g

Protein: 22g

Carbs: 5g

Fiber: 0g

Sugar: 4g

Cholesterol: 120mg

Sodium: 339mg

Notes:

For information about FitFreeze, see www.fitfreeze.com.

FLAVOR BOOSTERS:

Lemon Cheesecake: To mixture prepared with vanilla FitFreeze, add just a pinch of grated lemon zest (about 1/4 teaspoon) and 2 teaspoons fresh lemon juice

Chocolate Cheesecake: To mixture prepared with chocolate FitFreeze, add 1/2 teaspoon good-quality powdered instant coffee and 2 teaspoons brewed coffee

Expect the cheesecakes to puff slightly while baking, then settle as they cool.

For an especially pretty presentation, top cheesecakes with 2 or 3 fresh raspberries, or a single large strawberry, decoratively fan-cut*. (The Nutrition Profile does not include any added garnish).

*To fan-cut a strawberry, select a clean, uniformly-shaped strawberry with the hull still attached. Lay the strawberry on its side. Using a small, sharp knife, make several vertical cuts through the berry about 3/16th inches apart, leaving slices attached just below the hull. Gently spread the slices apart, forming a fan shape.

Recipe by Liz (mslizzy), as edited by LuAnn Bermeo, Fast Track recipe editor.

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LuAnn’s Chocolate-Coconut-Almond Truffles Submitted by: Lanny

Introduction:

Recipe contributes protein, healthy fat and simple carbs.

Servings: 28

Serving size: 1 ounce

Prep Time:10 minutes

Cook Time: 10 minutes (opt

Ingredients:

28 raw almonds halves (may substitute dry-roasted)

2 cups raw English walnut halves (or pieces)

1 cup unsweetened flaked coconut

4 scoops (1 1/3 cups) chocolate FitFreeze powder

1/4 cup unsweetened cocoa powder

1/2 teaspoon salt

1/4 teaspoon almond extract

1/2 cup agave nectar

Directions:

If using raw almonds, preheat the oven to 350 degrees. Spread the almonds onto a shallow, rimmed baking sheet. Bake for 10 to 12 minutes, stirring once during baking time, or until aromatic. Remove from oven and cool.

Meanwhile, in a food processor, combine the walnuts, coconut, FitFreeze powder, cocoa powder, salt and almond extract; process until the nuts and coconut are very finely ground. Add agave nectar; continue processing until the ingredients are moist and begin to clump together.

Roll the mixture into approximately 1-inch balls (see Notes), arranging on a plate or, if to be stored, into an airtight container. Press a toasted almond into the center of each ball.


Nutrition Profile:

Calories: 135

Fat: 10g

Protein: 5g

Carbs: 9g

Fiber: 2g

Sugar: 6g

Cholesterol: 8mg

Sodium: 72mg

Notes:

To measure mixture, use a 1 tablespoon measuring spoon to scoop up rounded tablespoonfuls of the mixture.

Original recipe by LuAnn Bermeo, Fast Track recipe editor.

The photo is not an exact representation of the recipe, which has a single whole almond pressed into the top of each truffle.

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Mary’s Paradise Promise Popsicles Submitted by: nojo54

Introduction:

Recipe contributes primarily protein.

Servings: 18

Serving size: 1 popsicle



Ingredients:

3 to 4 cups water (see Notes)

3 cups vanilla FitFreeze powder (see Notes)

1/4 cup unsalted nut butter (see Notes)

24 drops Capella Cinnamon Danish Swirl sugar-free flavor drops (see Notes)

1/3 cup raw, unblanched almonds, toasted if desired, then chopped (measured after chopping)

1/3 cup unsweetened, dried coconut, toasted if desired

Directions:

Prepare 18 popsicle molds. If molds are not available, substitute small paper cups.

In a high-powered blender container, combine the water, FitFreeze, nut butter and flavor drops (or extract); cover, then blend on high until the mixture is completely smooth. Add the almonds and coconut; pulse until chopped as finely as desired, or blend until smooth.

Immediately, pour the mixture into the waiting molds or cups, allowing about 1/3 cup per popsicle.

Freeze until solid. If the popsicles will be in the freezer for a period of time, wrap in plastic wrap or place in an airtight container.

Nutrition Profile:

Calories: 107

Fat: 5g

Protein: 12g

Carbs: 4g

Fiber: 1g

Sugar: 1g

Cholesterol: 28mg

Sodium: 98mg

Notes:

Use of the lesser amount of water (3 cups) yields popsicles with creamy texture; whereas when made with the greater amount, the popsicles will be icier. Note that the Nutrition Profile is based on the use of 4 cups of water.

For information about Fast Track’s FitFreeze, visit www.fitfreeze.com.

Select a nut butter with a mild flavor, such as almond butter.

According to Capella’s website (http://capellaflavordrops.com/), Capella Flavor Drops are a concentrated flavoring without any sweeteners, fats, calories, or sodium. If Capella Flavor Drops are not available, substitute your own favorite extract (s) to taste, such as coconut, almond, vanilla, banana. Add a dash of ground cinnamon, if desired.

Pouring the mixture into molds immediately after blending will prevent the nuts and coconut from settling to the bottom of the blender container.

The Nutrition Profile was calculated based on the use of 4 cups of water, with approximately 3 ounces (about 1/3 cup) of the mixture per popsicle.

Recipe contributed by Mary (nojo54), edited by LuAnn Bermeo, Fast Track recipe editor.

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Pumpkin Pie Yogurt Submitted by: hbezjak

Introduction:

Recipe contributes protein, with a lesser amount of starchy carbs.

This tastes just like pumpkin pie filling! -Herv (hbezjak)

Servings: 1


Prep Time:5 minutes


Ingredients:

1/2 cup pure (unsweetened) pumpkin puree (not pumpkin pie mix)

1/2 cup fat-free, plain (unsweetened) Greek yogurt

1/2 teaspoon (or to taste) pumpkin pie spice


To taste low-carb sugar substitute (such as Splenda)

Directions:

In a small bowl, stir together the pumpkin, yogurt, pumpkin pie spice and cinnamon. Sweeten to taste with sugar substitute.

Enjoy immediately, or cover and refrigerate.

Nutrition Profile:

Calories: 114

Fat: 0g

Protein: 14g

Carbs: 21g

Fiber: 4g

Sugar: 8g

Cholesterol: 0mg

Sodium: 46mg

Notes:

The Nutrition Profile was calculated using 1 tablespoon of Splenda and does not include the whipped topping pictured in the photograph.

Recipe adapted by LuAnn Bermeo, Fast Track recipe editor, from www.katheats.com.

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Wendy’s Apple-Cinnamon Yogurt Cup Submitted by: Angelglory

Introduction:

Recipe contributes primarily protein, with a lesser, but significant, amount of simple sugar.

Servings: 1




Ingredients:

1 (5.3-ounce) container (about 3/4 cup) vanilla, fat-free Greek yogurt


1/2 apple (wash well before halving, then halve, core and chop; see Notes)

Directions:

In a small bowl, whisk together the yogurt and cinnamon until blended. Fold in the chopped apple.

Serve cold, or cover and refrigerate.

Nutrition Profile:

Calories: 143

Fat: 0g

Protein: 15g

Carbs: 22g

Fiber: 2g

Sugar: 18g

Cholesterol: 0mg

Sodium: 60mg

Notes:

Feel free to substitute your favorite fruit, slicing or chopping if necessary; however, the Nutrition Profile was calculated using the fruit shown.

Recipe by Wendy (Angelglory) as edited by LuAnn Bermeo, Fast Track recipe editor.


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Christina’s No-bake Nut Butter Bars or Cookies Submitted by: Princesschristina

Introduction:

This recipe contributes starchy carbs and protein.

These no-bake bars or cookies are so easy to make. They make a great grab and go snack. Kids love them too! “Eet smakelijk” (Enjoy!)

- Christina (Princesschristina)

See Notes for suggested flavor variations.

Servings: 16 bars or cookies

Serving size: 1 bar or cookie


Cook Time: None

Ingredients:

1/4 cup raisins or other dried fruit (see Notes)

1/4 cup water

1 1/2 cups natural peanut butter or other nut butter (see Notes)

1/3 cup sugar-free maple syrup

1 cup vanilla or chocolate FitFreeze powder (see Notes)

2 cups regular or quick-cooking oatmeal uncooked

1/4 cup almonds or other nuts (see Notes)

1/4 cup raw or dry roasted sunflower or other seeds (see Notes)

Directions:

In a small, microwave safe bowl (or a saucepan), combine the water and raisins. Microwave for 1 minute (or cook over medium-high heat), until the water comes to a boil, then let stand for several minutes to allow dried fruit to soften.

Meanwhile in a food processor, combine the peanut butter and sugar-free syrup; process until blended. Add the FitFreeze; process again until blended. Add the, oatmeal, slightly cooled raisins (including any remaining water), nuts and seeds; pulse on and off until mixture cling together. (It may be necessary to add 1 to 2 tablespoons of water to help the mixture cling together; however, avoid adding more water than needed, or mixture will become too soft).

To make bars: Line a 9-inch square pan with wax paper or parchment paper, then press mixture into an even layer. To serve, cut into 16 bars.

To make cookies: Use a 1/4-cup capacity measuring cup or ice cream-type scoop sprayed with no-stick cooking spray to divide mixture into 16 portions. Shape each portion into a ball. Cookies may be left in balls, or pressed into 2 1/2-inch rounds (about 1/2-inch thick).

If desired, sprinkle bars or cookies with about 2 tablespoons of additional oatmeal, pressing gently to help oatmeal stick.

Store in an airtight container in the refrigerator. If desired, bars or cookies may be wrapped individually to be used as portable snacks.

Nutrition Profile:

Calories: 254

Fat: 15g

Protein: 12g

Carbs: 21g

Fiber: 3g

Sugar: 10g

Cholesterol: 10mg

Sodium: 148mg

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Christina’s No-bake Nut Butter Bars or Cookies Notes:

To purchase FitFreeze powder, visit www.fitfreeze.com.

SUGGESTED VARIATIONS: A variety of flavors may be created by selecting vanilla OR chocolate FitFreeze powder (both are good!) and/or by varying the types of nut butter, dried fruit, nuts and seeds. Have fun!

Nut Butters:

Almond butter

Peanut butter

Sunflower seed butter

Dried Fruits:

Coarsely chopped dried apples

Coarsely chopped dried apricots

Dried cherries

Dried cranberries

Raisins

Nuts:

Almonds

Cashews

Coconut

Pistachios

Walnuts

Seeds:

Ground Flax Seed

Pumpkin

Sunflower

Recipe edited by LuAnn Bermeo, loosely adapted from Tosca Reno’s Eat Clean Cookbook.

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Inge’s Danish Crispy Flatbread Submitted by: Inge

Introduction:

This recipe provides starchy carbs and lesser amounts of protein and healthy fat.

I eat one or two pieces of these crispy, cracker-like delights with raw veggies or fruit for lunch. -Inge (from Denmark)

Servings: 32 pieces

Serving size: 1 piece

Prep Time:<15 minutes


Ingredients:

1 cup whole wheat flour

3/4 cup rye flour

1/2 cup oatmeal or rolled oats uncooked

1/2 cup flax seeds (linseeds) or ground flax meal (see Note)

1/2 cup dried pumpkin seeds (hulled)

1/2 cup dried sesame seeds

1/2 cup dried sunflower seeds (hulled)

2 teaspoons baking powder

1 teaspoon salt (or to taste)

1 cup water

1/3 cup extra virgin olive oil

Directions:

Preheat the oven to 350 degrees Fahrenheit (180 degrees Celsius).

In a large bowl, combine all of the dry ingredients (flours, seeds, baking powder and salt).

In a smaller bowl, whisk together the water and oil, then stir into the dry ingredients until well mixed. Divide the dough into two equal portions and press each into a ball.

Cover two large, rimless baking pans with parchment (or wax paper). Place a ball of dough in the center of each pan, then top balls with a second sheet of parchment paper.

Using a rolling pin, roll each ball of dough to 1/8-inch (2 mm) thickness. Carefully peel off the top sheets of parchment paper. (The bottom sheets are left on the baking pan). Using a sharp knife, cut the dough on each pan into approximately sixteen pieces.

Bake in the preheated oven for 18 minutes, or until the flatbread is lightly browned. (If necessary for even baking, switch the pan positions halfway through the baking time).

Allow the flatbread to cool on the baking sheets, then separate the pieces and store in an airtight container.

Nutrition Profile:

Calories: 96

Fat: 7g

Protein: 3g

Carbs: 8g

Fiber: 2g

Sugar: 0g

Cholesterol: 0mg

Sodium: 105mg

Notes:

Since whole flax seeds do not break down during digestion, they contribute only fiber to the flatbread; however, GROUND flax seed (flax seed meal) add healthy Omega 3 fatty acids. Whole flax seeds can easily be ground into meal with a coffee grinder.

The nutrition profile is for a single piece.

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Krish’s Lemon Drizzle Cake Submitted by: Krish123

Introduction:

Recipe contributes primarily starchy carbs, with a lesser, but significant amount of protein.

Deliciously moist, lemony sponge made with chickpeas and ground almonds. -Krish123

Servings: 12

Serving size: Mini pound cakes

Prep Time:10 minutes


Ingredients:


Cake:

12 ounces cooked, drained chickpeas (garbanzos or cici beans)

1/2 cup sugar substitute (such as Splenda)

1/4 cup unsweetened, fat-free Greek yogurt

6 egg whites

3 Tablespoons olive oil

2 small lemons, zested and juiced (save juice for the icing)

1 teaspoon lemon extract

1/2 cup almond flour (almond meal)

1 scoop vanilla FitFreeze powder (see Notes)

1 teaspoon baking powder

1/2 teaspoon baking soda

Icing:

Juice of 2 lemons (about 1/4 cup)

1 Tablespoon powdered (confectioners’ or icing) sugar

Directions:

Preheat the oven to 350 degrees Fahrenheit. Spray a large loaf pan (or for mini-cakes, twelve standard-size muffin cups), with no-stick cooking spray; set aside.

In a food processor, combine the chickpeas, sugar substitute, egg whites and lemon zest; process until smooth, stopping to scrape down the sides of the work bowl if needed.

In a small bowl, stir together the almond flour, FitFreeze powder, baking powder and baking soda. Add the dry ingredients to the food processor; pulse on and off several times, just until the ingredients are mixed.

Spread the batter evenly into the prepared loaf pan (or divide evenly between the twelve muffin cups).

Bake the loaf cake for 45 minutes (or the mini-cakes for 30 minutes), or until the cake(s) are browned and firm. (If browning too quickly, loosely cover the pan with aluminum foil).

Meanwhile, in a small bowl, whisk together the lemon juice and powdered sugar; set aside.

Poke the top(s) of the baked cakes(s) at 1/2-inch intervals with a toothpick. Drizzle the icing evenly over the cake(s), allowing about 1 teaspoon for each mini-cake. Allow the cake (s)to cool completely.

Refrigerate the cake(s) in an airtight container.

Nutrition Profile:

Calories: 157

Fat: 7g

Protein: 7g

Carbs: 19g

Notes:

For more information about Fast Track’s FitFreeze, visit www.fitfreeze.com. Recipe edited by LuAnn Bermeo. Photo is not an exact representation of the recipe.

FastTrack APPROVED

Fiber: 2g

Sugar: 10g

Cholesterol: 5mg

Sodium: 225mg

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LuAnn’s Chocolate Velvet Pudding Submitted by: paulamills

Introduction:

Recipe contributes primarily starchy carbs and protein. Surprisingly, this velvety “rich” pudding has a base of cooked quinoa. Though relatively novel in North American kitchens, quinoa was revered by the Ancient Inca’s as a wonder grain/seed. Unlike most grains, quinoa is relatively low in carbohydrates, yet one of the few plant-based foods containing all eight essential amino acids.

See Notes for flavor variations.

Servings: 10

Serving size: 4 ounce



Ingredients:

Pudding:

1 cup uncooked quinoa well rinsed (see Directions)

2 cups water

1 1/2 cups lowfat milk or non-dairy milk (such as soy, almond, or coconut)

2 scoops (30g each) chocolate FitFreeze powder

1/2 cup Splenda (or preferred sugar substitute, to taste)

2 tablespoons natural almond butter (see Notes)

2 tablespoons unsweetened cocoa powder

2 teaspoons vanilla extract (see Notes)

1/4 teaspoon salt

Optional Garnishes (see Notes): About 1 tablespoon per serving

Fresh raspberries rinsed and drained

Flaked coconut

Sliced almonds

Directions:

To rinse quinoa, place the uncooked quinoa in a fine-meshed strainer; rinse thoroughly under running water, rubbing seeds between your fingers, until the water runs completely clear. (This is very important to remove any trace of a naturally-occurring bitter coating. Even if the package says “pre-rinsed”, for best results, rinse again)! In a small saucepan, combine the rinsed quinoa and water, bring to a boil over high heat; reduce heat to medium-low, then cover and cook gently for 15 minutes, or until the water is absorbed, the seeds are “clear” and the curly “tail” has lifted the body of the seed.

Meanwhile, combine all the remaining ingredients in a high-powered blender. Add the cooked quinoa; blend for 1 to 2 minutes, or until the pudding is completely smooth, stopping to scrape the sides of the blender if necessary. Serve the pudding warm, or refrigerate, covered, in the blender or an airtight container. Pudding thickens and may change texture as it stands; a quick reblending will restore a perfectly smooth texture). If desired, garnish servings with fresh raspberries, coconut or sliced almonds (see Notes).

Nutrition Profile:

Calories: 126

Fat: 4g

Protein: 9g

Carbs: 14g

Notes:

If natural almond butter is unavailable, you may use peanut butter; however, this will lend a faint peanut flavor to the pudding.

When using almond butter, you may vary the flavor of the pudding by substituting 2 teaspoons of coconut extract or 1 teaspoon of almond extract for the 2 teaspoons of vanilla extract. If your meal plan allows a smidgen of added sugar or fat, garnish servings of pudding with 1 tablespoon of fresh raspberries; or, 1 tablespoon of flaked coconut with coconut extract or 1 tablespoon of sliced almonds with almond extract.

Pudding will thicken as it stands; for creamiest texture, you may need to stir or even reblend briefly. Recipe by Fast Track recipe editor, LuAnn Bermeo. My thanks to Paula Mills for her recipe submission, which inspired this unique recipe.

FastTrack APPROVED

Fiber: 2g

Sugar: 0g

Cholesterol: 11mg

Sodium: 119mg

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Pumpkin Pie (Reduced Fat and Sugar) Submitted by: LLuAnn

Introduction:

Recipe contributes starchy and simple carbs and protein.

Adapted from a General Mills “Impossible Pie” recipe; however, this version has considerably less sugar and fat. Woo-hoo, a FT-friendly pumpkin pie for the holidays!

Servings: 6

Serving size: 1 (4.8 ounce) slice



Ingredients:


1/2 cup reduced fat all-purpose baking mix (such as Bisquick Heart Smart)

1/2 cup Splenda

1 1/2 teaspoon pumpkin pie spice blend

1 cup canned unsweetened pumpkin puree (not pumpkin pie mix)

1 cup nonfat evaporated milk

1 egg

2 egg whites

1 tablespoon buttery spread (such as Earth Balance or Smart Balance; NOT” light”) softened or melted


Directions:

Preheat the oven to 350ºF. Spray a 9-inch pie plate with no-stick cooking spray.

In a mixing bowl, stir together the baking mix, Splenda and pumpkin pie spice blend; set aside.

In a separate bowl, whisk together the canned pumpkin puree, nonfat evaporated milk, egg and egg whites, buttery spread and vanilla until blended. Stir the wet ingredients into the dry ingredients until well mixed. Pour mixture into the pie plate.

Bake 35 to 40 minutes, or until knife inserted in the center comes out clean. Cool 30 minutes, then refrigerate, uncovered, for 3 hours, or until chilled. Cover and store in refrigerator.

Nutrition Profile:

Calories: 120

Fat: 4g

Protein: 7g

Carbs: 15g

Fiber: 2g

Sugar: 7g

Cholesterol: 42mg

Sodium: 189mg

Notes:

Serve with fat-free/sugar-free whipped topping, if desired. Topping is not included in the Nutrition Profile.

Note, this pie creates its own “crust”. The photo doesn’t match exactly; but what a beautiful presentation!

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Rainbow Sorbet Submitted by: Princesschristina

Introduction:

Recipe contributes simple carbs.

This colorful, “rainbow” sorbet is created by layering a variety of processed frozen + fresh fruits. (If preferred, each flavor may be served separately). Note that at least 8 hours must be allowed to freeze the fruits before processing.

Sorbet may be processed using any of the following appliances:

Food processor (such as Cuisinart or KitchenAid) fitted with an “S” blade

Juicer (such as a Champion or Green Power) fitted with a solid blank

Strong blender (such as a VitaMix or Blend Tec)

Servings: 16


Prep Time: n/a


Ingredients:

9 medium ripe bananas (divided use)

4 fresh kiwi

1 quart fresh strawberries

1 fresh pineapple

6 fresh mint leaves rinsed

Directions:

1. At least 8 hours before wishing to process and serve the sorbet, prepare each variety of fruit as described below, sealing each variety in separate ziplock-type bags

(or other airtight containers):

Peel SIX bananas and halve crosswise (the remaining THREE bananas will be processed UNfrozen)

Peel kiwis

Thoroughly rinse strawberries, remove and discard hulls

Peel, slice and core pineapple

2. Place the sealed bags in the freezer for at least 8 hours, or until fruits are frozen solid.

3. When ready to process the sorbet, set up one of the appliances listed in the Introduction, and assemble the following:

A single large container for layering the flavors

OR, separate, smaller containers for each flavor

3 fresh bananas

Mint leaves

Frozen fruit (leave each variety in the freezer until needed)

4. Process each of the flavors separately, as described below. Carefully spread each flavor, as it is completed, into the single container. Place the container into the freezer while processing the next layer. After each flavor is added, place the container in the freezer while processing the next flavor:

FIRST LAYER (Kiwi): 2 frozen bananas, frozen kiwis, 1 unfrozen banana, 2 mint leaves

SECOND LAYER (Strawberry): 2 frozen bananas, frozen strawberries, 1 unfrozen banana, 2 mint leaves

THIRD LAYER (Pineapple): 2 frozen bananas, frozen pineapple, 1 unfrozen banana, 2 mint leaves

5. Serve immediately; or, cover container(s) and freeze sorbet until needed, allowing the sorbet to soften slightly before serving.

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Rainbow SorbetNutrition Profile:

Calories: 133

Fat: 0g

Protein: 2g

Carbs: 34g

Fiber: 5g

Sugar: 21g

Cholesterol: 0mg

Sodium: 3mg

Notes:

Other fresh fruits may be used; however, bananas should always be used as the base.

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Trainer Pam’s Oatmeal Protein Cookies (aka Carrot Cake Cookies) Submitted by: TrainerPam

Introduction:

Recipe contributes starchy carbs and protein, with lesser amounts of fibrous and simple carbs.

Perfect “Grab ‘n’ Go” item! -Trainer Pam

Servings: 10

Serving size: 1 cookie



Ingredients:


3 cups regular or quick-cooking oatmeal uncooked

1 cup unsweetened applesauce

1/4 cup brown sugar substitute (such as Stevia)

2 egg whites (or 6 tablespoons liquid egg whites)


1 cup vanilla-flavored FitFreeze powder (see Notes)

1 cup whole wheat flour

1 teaspoon baking soda

1 teaspoon ground cinnamon

1/8 teaspoon ground nutmeg

1/8 teaspoon ground allspice

1 cup carrots grated (measured after grating)

Optional Additions: (see Notes)

2/3 cup English walnuts chopped (measured after chopping)

1/3 cup currants (or chopped raisins)

Directions:

Preheat the oven to 350 degrees. Lightly spray a large baking sheet with no-stick cooking spray; set aside.

Place the oatmeal in a medium bowl, then add water until the oats are covered; set aside. In a small mixing bowl, whisk the applesauce and brown sugar substitute together until the sugar is dissolved, then whisk in the egg whites and vanilla until smooth. In a large mixing bowl, stir together the FitFreeze, whole wheat flour, baking soda, cinnamon, nutmeg, and allspice. Transfer the oatmeal to a colander and drain thoroughly.

Meanwhile, stir the applesauce mixture into the dry ingredients, mixing well. Add the drained oats and carrots separately, mixing well after each addition. If desired, stir in walnuts and/or currants. Using about 1/3 cup dough per cookie, shape dough into approximately 1 1/2-inch balls. Arrange balls on the baking sheet, then press to about 1/2-inch thickness.

Bake cookies for 18 to 20 minutes, or until set in the center. Remove pan from the oven and allow the cookies to stand for one minute, then transfer to a wire rack to cool completely. Wrap cooled cookies individually in plastic wrap or seal in small ziplock-type bags. Refrigerate until needed.

*Edited by LuAnn Bermeo, Fast Track Recipe Moderator

Nutrition Profile:

Calories: 208

Fat: 3g

Protein: 12g

Carbs: 37g

Notes:

To purchase Fast Track’s FitFreeze(a low carb, whey-based protein powder), see www.fitfreeze.com. Addition of the optional walnuts and currants increases yield to 12 cookies and changes the Nutrition Profile per cookie to 217 calories; 5g fat*; 8g sugar. *While the walnuts increase the fat content, they also contribute healthy Omega-3 fatty acids, shown to improve heart and brain health.

FastTrack APPROVED

Fiber: 4g

Sugar: 7g

Cholesterol: 17mg

Sodium: 204mg

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Vanilla FitFreeze Rice Pudding Submitted by: bdurfee

Introduction:

This recipe contributes starchy and simple carbs and protein.

Servings: 2


Prep Time: < 10 minutes

Cook Time: < 5 minutes

Ingredients:

1/2 cup instant brown rice measured before cooking

1 cup vanilla flavored low or no-fat, sugar-free yogurt

1/2 scoop (see Notes) vanilla FitFreeze powder

Ground cinnamon or nutmeg (optional)

Directions:

Cook rice according to package directions, then spread onto a plate and place in the freezer for several minutes until partially cooled.

Meanwhile, combine the yogurt and FitFreeze powder in a blender container (or, if using an immersion blender, in a deep-sided bowl large enough to accommodate the entire recipe), then blend until smooth. If a traditional blender was used, transfer the mixture to a bowl.

Gently fold rice into the yogurt mixture. If desired, sprinkle pudding lightly with ground cinnamon or nutmeg. Serve immediately, or cover and refrigerate.

Nutrition Profile:

Calories: 161

Fat: 2g

Protein: 11g

Carbs: 27g

Fiber: 1g

Sugar: 9g

Cholesterol: 16mg

Sodium: 119mg

Notes:

A scoop of FitFreeze powder is approximately 1/3 cup (5 1/3 Tablespoons); thus, 1/2 scoop would be 2 Tablespoons + 2 teaspoons of powder.

If additional simple carbs are allowed in your meal plan, pudding may be topped with fresh fruit such as berries or peaches. Or, if healthy fat is part of your meal, sprinkle pudding with sliced or slivered almonds. (Fruit and nuts are not included in the Nutrition Profile).

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Almond Butter Chocolate Chip Cookies Submitted by: candiceswolf

Introduction:

This recipe contributes primarily healthy fat and simple carbs.

Adapted by LuAnn Bermeo from Clean Eating Magazine, March/April 2010.

Servings: 20

Serving size: 1 (1-oz.) cookie



Ingredients:

1 cup unsalted almond butter (smooth or crunchy) (stir well before measuring)

3/4 cup Sucanat (minimally processed sugar; see Notes)

1 egg

1 egg white

1/2 teaspoon baking soda

1/4 teaspoon salt

2 ounces sugar-free (or regular) dark chocolate (see Notes) chopped

Directions:

Preheat the oven to 350 degrees Fahrenheit. Line a large baking sheet with parchment paper; set aside.

In a mixing bowl, blend together the almond butter, Sucanat, egg, egg white, baking soda and salt. Stir in the chopped chocolate until well mixed. Drop the dough by slightly rounded tablespoons full (1-ounce portions) onto the prepared baking sheet.

Bake the cookies for 10 to 12 minutes, or until lightly browned. Leave the cookies on the pan for about 5 minutes, then transfer to a wire rack to finish cooling.

Store the completely cooled cookies in an airtight container.

Nutrition Profile:

Calories: 123

Fat: 9g

Protein: 2g

Carbs: 4g

Fiber: 0g

Sugar: 7g

Cholesterol: 11mg

Sodium: 63mg

Notes:

Sucanat (which stands for Sugar Cane Natural), is made from dehydrated, freshly squeezed sugar cane juice. The juice is heated to reduce it to a rich syrup, then hand-paddled to create granules. Because Sucanat is made from minimally processed whole sugar cane, it retains a distinct molasses flavor, similar to brown sugar, and is said to have the highest nutritional value of any sugar made from sugar cane. While it does contain trace minerals, it IS still sugar and should be enjoyed in moderation. (Even better is to learn to savor the natural sweetness of whole foods)!

Use of regular (rather than sugar-free) dark chocolate increases the sugar content by approximately 2g per cookie.

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Apple Raisin Cookies (Raw) Submitted by: Princesschristina

Introduction:

Recipe contributes simple carbs and healthy fat.

Adapted from www.living-foods.com.

Servings: 42


Prep Time: n/a


Ingredients:

2 cups raw sunflower seed kernels

1 cup raw English walnut halves or pieces

2 large bananas peeled

2 large red-skinned apples well-scrubbed, cored, then grated

1 cup seedless raisins

1 cup pitted dates chopped

1 tablespoon flax oil

1 teaspoon ground cinnamon

Directions:

Early in the day, place the sunflower seed kernels in a bowl, cover with water, then soak for 4 hours.

Two hours later, place the walnuts in a separate bowl, cover with water, then soak for 2 hours.

Process the soaked sunflower seeds and bananas in a Champion juicer with no plate (or a food processor), until smooth. Transfer the mixture to a mixing bowl. Stir in the remaining ingredients until well mixed.

Line a dehydrator tray with a Teflex sheet. Using a 1-ounce spring-release cookie scoop, drop dough by small balls onto the sheet. With dampened fingers, press the balls gently to 1/2-inch thickness, forming small, round cookies.

Dehydrate the cookies at 105 degrees for 4 hours. Remove the Teflex sheet, turning cookies over and placing them directly onto the dehydrator tray, then continue dehydrating until the desired moisture is obtained, about 3 to 5 hours.

Nutrition Profile:

Calories: 87

Fat: 6g

Protein: 2g

Carbs: 9g

Fiber: 1g

Sugar: 5g

Cholesterol: 0mg

Sodium: 1mg

FastTrack APPROVED

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Dana’s Baked Apples with Almonds and Honey Submitted by: danadk

Introduction:

Recipe contributes primarily simple carbs, with a lesser amount of protein and healthy fat.

I like this natural dessert better than chocolate and other man-made sweets! - Dana (danadk)

Servings: 4

Serving size: 1 apple



Ingredients:

4 medium unpeeled baking apples (see Notes) well-scrubbed

1/2 cup raw or dry-roasted almonds chopped

1/4 to 1/2 teaspoon (to taste) ground cinnamon

1/2 cup very hot water

1 tablespoon honey (or agave nectar)

Directions:

Preheat the oven to 350 degrees Fahrenheit.

Beginning at the stem end of each apple and stopping about 3/4-inch from the bottom, use an apple corer or sharp knife to remove the apple core; discard cores. Arrange the cored apples in an 8x8-inch non-aluminum baking pan.

In a small bowl, stir together the chopped almonds and cinnamon. Fill the cavity in each apple with about 2 tablespoons of the mixture.

Unless your tap water is very hot, heat the water in a small, microwave-safe bowl in the microwave until steaming hot. Stir the honey into the hot water until dissolved. Pour about 2 tablespoons of the water-honey “syrup” into the cavity of each apple. Cover the pan tightly with aluminum foil.

Bake the apples in the preheated oven for 45 minutes, or until the apples are tender when pierced with a fork or sharp knife.

Serve hot, warm or cold. Refrigerate leftovers.

Nutrition Profile:

Calories: 191

Fat: 9g

Protein: 4g

Carbs: 27g

Fiber: 5g

Sugar: 20g

Cholesterol: 0mg

Sodium: 3mg

Notes:

Some suggested apple varieties for baking are: Gala,

Golden Delicious, Rome Beauty, Braeburn, Granny Smith, and Jonathan.

Recipe edited by LuAnn Bermeo, Fast Track recipe editor, based on an original recipe by Fast Track member Dana (danadk).

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Dark Chocolate and Ginger Biscotti Submitted by: candiceswolf

Introduction:

Recipe contributes primarily simple carbs.

Don’t be thrown off by the directions, crisp biscotti are baked twice!

Servings: 30




Ingredients:

1 cup whole wheat pastry flour

1/3 cup unsweetened cocoa powder

1 1/2 teaspoons baking powder

1/4 teaspoon salt

1 egg (or 1/4 cup liquid egg substitute)

1 egg yolk

1/2 cup sugar

1/4 cup mild-flavored olive oil


1/2 cup coarsely chopped walnuts

3 ounces (about 1/2 cup) dark chocolate chips (or coarsely chopped dark chocolate bar)

1/4 cup coarsely chopped crystallized ginger (about 2 ounces)

Directions:

Preheat the oven to 350 degrees. Line a large baking sheet with parchment paper.

In a medium bowl, stir together the flour, cocoa powder, baking powder, and salt until well mixed; set aside.

Using an electric mixer, beat egg, egg yolk, and sugar together until light and fluffy. Beat in the vanilla and oil. With the mixer on low, beat in the dry ingredients until well mixed.

By hand, stir in the walnuts, chocolate, and ginger. (Dough will be stiff).

With moistened hands, shape the dough into two logs, each about 9 inches long and 2 1/2 inches wide.

Bake in the preheated oven for 20 minutes. Cool 10 minutes in pan.

Reduce the oven temperature to 325 degrees. Transfer the baked logs to a cutting board. With a serrated knife, cut each log diagonally into 16 slices, each 1/2 inch thick. Return the cookies to the baking sheet, leaving space between the cookies for air to circulate.

Bake about 20 minutes, or until the cookies are crisp, turning the over halfway through. Leave Cool 5 minutes on a baking sheet, then transfer to a wire rack to cool completely. Store in an airtight container for up to a week.

Nutrition Profile:

Calories: 84

Fat: 4g

Protein: 1g

Carbs: 11g

Fiber: 1g

Sugar: 5g

Cholesterol: 14mg

Sodium: 47mg

Notes:

Recipe adapted from www.wholeliving.com by LuAnn Bermeo, Fast Track recipe editor.

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Fluffy Raspberry Cheesecake Submitted by: candiceswolf

Introduction:

Recipe contributes primarily simple carbs and protein.

Servings: 8



Cook Time: <5 minutes

Ingredients:

3 graham cracker squares, crushed into fine crumbs (about 3 Tablespoons; divided use)

2/3 cup water

1 (.3 or 8.5g) packet no-sugar added raspberry gelatin dessert mix (such as Jell-O)

1 cup lowfat or fat-free cottage cheese

1 (8-ounce) container fat-free cream cheese

1 1/2 cups sugar-free, fat-free whipped topping (such as Cool Whip Free)

Directions:

Spray the sides (or outer band) of an 8- or 9-inch springform pan with the no-stick cooking spray. Sprinkle the sprayed sides with about one half of the graham cracker crumbs; set the prepared pan and remaining crumbs aside.

In a small saucepan or microwave-safe bowl, bring the water to a boil. Stir in the gelatin dessert mix until dissolved.

In a blender container, combine the dissolved gelatin mixture, cream cheese and cottage cheese; cover, then blend until completely smooth.

Transfer the blended mixture to a medium bowl. Gently fold in the whipped topping until well-mixed. Spoon the mixture into the prepared springform pan, smoothing the top evenly. Sprinkle the edges of the top with the remaining graham cracker crumbs.

Refrigerate the cheesecake for 4 hours, or until set.

To serve, run a sharp knife around the edges of the cheesecake; carefully remove the outer band, leaving the cheesecake on the base. Divide the cheesecake into six equal wedges. Cover and refrigerate leftovers.

Nutrition Profile:

Calories: 87

Fat: 1g

Protein: 12g

Carbs: 13g

Fiber: 0g

Sugar: 6g

Cholesterol: 6mg

Sodium: 484mg

Notes:

If desired, garnish the cheesecake with a dollop of sugar- and fat-free whipped topping and several choice fresh raspberries; however, note that the garnish is not included in the Nutrition Profile.

Recipe adapted from Kraft Foods by LuAnn Bermeo, Fast Track recipe editor.


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Frozen Chocolate-Dipped Banana Pops Submitted by: zaj1997

Introduction:

Recipe contributes primarily simple carbs and some fat.

Recipe adapted from the Food Network website.

Servings: 8

Serving size: 1/2 dipped banana


Cook Time:

Ingredients:

4 medium ripe, but firm bananas peeled, then halved crosswise

8 wooden craft sticks

6 ounces sugar-free dark chocolate

3 tablespoons lightly salted dry-roasted peanuts finely chopped

Directions:

Insert a wooden craft stick about 2 inches into the bottom of each banana half; arrange halves in a single layer on a large plate or tray. Cover plate with plastic wrap, then place in the freezer for several hours until the bananas are frozen.

When ready to make the pops, place the chocolate in a microwave-safe bowl, then microwave on high in 30 second increments, stirring frequently, until chocolate is melted and smooth, or melt in the top half of a double boiler over slightly simmering water -- making sure the water is not touching the bottom of the top pan.

Meanwhile, cover a plate or tray with waxed paper. Place the chopped peanuts on a second plate. When the chocolate is melted, transfer to a tall, narrow heat-proof glass.

Dip each frozen banana into the chocolate, turning to coat, then immediately roll in the peanuts; arrange in a single layer on the prepared plate or tray.

Serve banana pops immediately or wrap individually in plastic wrap or waxed paper, then seal in an airtight container and freeze for up to two weeks.

Nutrition Profile:

Calories: 180

Fat: 12g

Protein: 8g

Carbs: 24g

Fiber: 4g

Sugar: 7g

Cholesterol: 0mg

Sodium: 44mg

Notes:

Note that the recipe is for chocolate-dipped banana pops rolled in chopped peanuts, as illustrated on the far right of the photo.

FastTrack APPROVED

SIMPLE

CARBS

Holly’s Banana Soft-serve Ice Cream (Lowfat and Sugar-free) Submitted by: Hol

Introduction:

Recipe provides simple carbs, with a lesser amount of protein.

Don’t let the ingredients fool you; this low-fat, sugar-free “ice cream” is smooth, rich and really, really good! You’ll find yourself peeling and freezing ripe bananas, just to make this treat! -Holly (Hol)

To prepare the frozen bananas, select ripe, spotted bananas, at the height of sweetness:

Peel, Cut into 1 to 2-inch chunks, Place chunks into small zip-lock type bags , Drizzle chunks with about 1 teaspoon lemon juice, Seal bag, then shake and manipulate gently until the bananas are coated in juice (which will prevent darkening)

Freeze overnight, or until solid

Servings: 4

Serving size: 1/2 cup



Ingredients:

1 medium FROZEN ripe banana, prepared as described in the Introduction

1 medium ripe banana (unfrozen), peeled, then cut into 1 to 2-inch chunks

1/4 to 1/2 cup fat-free milk or lowfat non-dairy milk

1 Tablespoon raw cashews

1/2 teaspoon vanilla extract (optional)

Directions:

In a high-powered blender (or food processor), combine the frozen and unfrozen banana chunks and cashews; pulse the blender on and off, adding just enough milk to facilitate blending. Stop and scrape the sides of the container if necessary. Work quickly and add as little milk as possible or you’ll end up with a smoothie, not “ice cream”!

Nutrition Profile:

Calories: 95

Fat: 2g

Protein: 6g

Carbs: 16g

Fiber: 2g

Sugar: 8g

Cholesterol: 14mg

Sodium: 48mg

Notes:

If desired, you can put this in the freezer for 5 to 10 minutes to harden slightly.

Makes a fabulous banana split.

You may want to experiment with adding protein powder to this!

Recipe by Hol, as edited by LuAnn Bermeo, Fast Track recipe editor.

FastTrack APPROVED

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CARBS

Lemon-Ginger Yogurt Cups with Fresh Fruit and Granola Submitted by: candiceswolf

Introduction:

Recipe contributes primarily simple carbs, with a lesser, but significant, amount of protein.

The yogurt-fruit mixture can be prepared several hours in advance; however, for optimal crunch, do not add the granola topping until just before serving.

Servings: 6




Ingredients:

3 (6-ounce) containers fat-free Greek yogurt, lemon flavor

2 teaspoons minced fresh ginger root (or 1 teaspoon ginger paste)

Grated zest from 1 lemon

1 Tablespoon fresh lemon juice

1 cup peeled, diced peaches

1 cup fresh blueberries, rinsed, then patted dry

1 cup fresh red raspberries, rinsed, then gently shaken to remove water

3/4 cup lowfat granola (without raisins)

Directions:

Set out 6 small (1-cup) individual serving bowls.

In a medium-size mixing bowl, whisk together the yogurt, ginger, lemon zest and lemon juice until blended. Gently fold in the peaches, blueberries and raspberries.

Spoon about 3/4 cup of the yogurt-fruit mixture into each bowl. Sprinkle each serving with about 2 Tablespoons of granola.


Nutrition Profile:

Calories: 160

Fat: 1g

Protein: 9g

Carbs: 30g

Fiber: 3g

Sugar: 19g

Cholesterol: 0mg

Sodium: 74mg

Notes:

To reduce the amount of sugar, select fat-free/sugar-free (or unsweetened) Greek yogurt.

Other fresh fruits may be substituted if preferred; however, the Nutrition Profile is based on peaches, blueberries and raspberries.

Recipe by LuAnn Bermeo, Fast Track recipe editor, loosely based on a recipe from Whole Foods.


FastTrack APPROVED

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CARBS

Megan’s Healthier Apple Crisp Submitted by: TrainerMegan

Introduction:

Recipe contributes protein and simple and starchy carbs.

This is a healthier, delicious alternative to the normally high fat, high calorie dessert we all love. -Megan (megcompton)

Servings: 1

Serving size: Full recipe



Ingredients:

1 tablespoon water

1 teaspoon sugar substitute (such as Splenda)


1 medium apple peeled and cored

1/4 cup lowfat granola (without dried fruit)

1/2 cup lowfat milk (or fortified non-dairy milk) (warmed if desired, but not extremely hot)

1/2 scoop (about 3 level tablespoons) vanilla FitFreeze powder (see Notes)

Directions:

In a microwave-safe individual soup or cereal bowl, combine the water, sugar substitute and cinnamon. Thinly slice the peeled and cored apple into the bowl, then stir gently to coat the apples with the sugar-cinnamon mixture.

Cover the bowl with microwave-safe plastic wrap or a small microwave-safe saucer, then microwave on High for 2 1/2 to 3 minutes, or until the apple slices are tender.

Remove the bowl from the microwave, remove cover, then sprinkle the cooked apples with granola; set aside briefly.

Blend the milk and FitFreeze powder. Drizzle warm “apple crisp” with FitFreeze drink. Enjoy!

Nutrition Profile:

Calories: 272

Fat: 4g

Protein: 17g

Carbs: 45g

Fiber: 4g

Sugar: 27g

Cholesterol: 34mg

Sodium: 209mg

Notes:

Note that the majority of the sugar listed in the Nutrition Profile occurs naturally in the apple.

For information about Fast Track’s FitFreeze, see www.fitfreeze.com.

Recipe by Meg Compton, as edited by LuAnn Bermeo, Fast Track Recipe Editor.

FastTrack APPROVED

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CARBS

Sweet and Fluffy Protein-enriched Strawberry Salad/Dessert Submitted by: hhiigg

Introduction:

Recipe contributes protein and simple carbs.

Servings: 6



Cook Time:

Ingredients:

2 large scoops (2/3 cup total) vanilla FitFreeze powder

1 small package dry (unprepared) sugar-free strawberry-flavored gelatin dessert mix (such as Jell-O)

1 cup (8 ounces) fat-free or lowfat cottage cheese

1 cup fresh strawberries

1 (8-ounce) container sugar- and fat-free whipped topping mix (such as Cool Whip Free)

Directions:

In a medium mixing bowl, combine the FitFreeze powder and unprepared gelatin dessert mix. Stir in the cottage cheese until well mixed, then let the mixture stand for about 5 minutes, or until the gelatin is dissolved.

Meanwhile rinse and thoroughly drain the strawberries; slice or chop, then add to the cottage cheese mixture. Gently fold in the whipped topping until the salad/dessert is well mixed.

Serve immediately or cover and refrigerate.

Nutrition Profile:

Calories: 142

Fat: 1g

Protein: 12g

Carbs: 18g

Fiber: 0g

Sugar: 7g

Cholesterol: 20mg

Sodium: 242mg

Notes:

Original recipe by Fast Track member, Lori (hhiigg), as written by LuAnn Bermeo, Fast Track recipe editor.

FastTrack APPROVED

SIMPLE

CARBS

Whoopi’s Granola-topped Strawberry-Yogurt Parfaits Submitted by: Whoopi2u

Introduction:

Recipe contributes primarily simple carbs, with a lesser, but significant amount of protein.

Whoopi’s yummy take on higher sugar fruit-on-the-bottom yogurt, made with high protein Greek yogurt and fresh or frozen berries. The recipe makes two servings. Share with a friend, or hold the granola on the second serving, then cover and refrigerate until needed, adding the granola at the last moment for maximum crunch!

Servings: 2




Ingredients:

1/3 cup smashed fresh or frozen (unsweetened) strawberries (measured after smashing; see Notes)

1 (5.3-ounce) container fat-free, vanilla Greek yogurt

1/4 cup lowfat granola without raisins

Directions:

Divide the smashed berries equally between two individual-size, clear-glass bowls or parfait glasses. Spoon half of the yogurt over the berries in each bowl. Sprinkle each with 2 tablespoons of granola.

Nutrition Profile:

Calories: 130

Fat: 0g

Protein: 9g

Carbs: 18g

Fiber: 1g

Sugar: 10g

Cholesterol: 0mg

Sodium: 60mg

Notes:

Other favorite unsweetened fruits may be used; however the Nutrition Profile was calculated using strawberries.

Recipe by Whoopi, as edited by LuAnn Bermeo, Fast Track recipe editor.

FastTrack APPROVED

FAST TRACK ORIGINAL RECIPES

SIMPLE

CARBS

Baked Pears with Blueberries and Pecans Servings: 4

Ingredients:

3 pears, quartered and cores removed

1/3 cup pomegranate juice

1/2 cup blueberries

1/4 cup chopped pecans

Preparation:

Preheat oven to 350 degrees

Place pears in a small baking dish, pour juice over pears, then sprinkle with blueberries and pecans.

Bake for 20 minutes, or until tender.

Nutritional Information:

Serving Size: 1/2 cup

Calories: 162

Fat: 5 g

Protein: 1 g

Carbs: 28 g

Fiber: 6 g

Sugar: 21 g

Cholesterol: 0 mg

Sodium: 35 mg

Berry Parfait

Servings: 4

Ingredients:

1 (3 1/2 ounce) package sugar-free instant vanilla pudding

2 cups skim milk

1 cup strawberries, sliced; reserve 4 berries for garnish, if desired

1/2 cup blueberries; reserve about 2 tablespoons for garnish, if desired

1/2 cup raspberries; reserve about 2 tablespoons for garnish, if desired

1 cup sugar-free whipped topping

Preparation:

Prepare pudding according to package instructions using skim milk; set aside.

In a small bowl, combine the berries, reserving some for garnishing, if desired.

To assemble the parfaits, divide 1/4 cup of the berry mixture between four dessert bowls or glasses, then top with 1/4 cup vanilla pudding and 2 tablespoons whipped topping.

Repeat fruit, pudding, and whipped topping layers.

If desired, garnish parfaits with reserved berries.

Nutritional Information:

Serving Size: 1 parfait

Calories: 155

Fat: 1 g

Protein: 4 g

Carbs: 35 g

Fiber: 3 g

Sugar: 7 g

Cholesterol: 2 mg

Sodium: 1,083 mg

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