Losing weight and eating desserts seems like a paradox. However, the Zone Diet attempts to change this contradictory relationship by offering dessert recipes in its diet program. Dr. Barry Sears, author of The Zone, has developed a popular weight loss plan that offers Zone-friendly recipes, desserts included. As with any successful, long-term weight loss program, severe restriction of any food is not a requirement. The following dessert recipes will help you with sticking to the Zone guidelines, as well as enjoying your cake too, guilt-free.
Zone Diet-Friendly Dessert Recipes
Caramel Apples
Ingredients
- 1 c. low fat cottage cheese
- 2 tsp. sugar
- 2 small apples, peeled, core and chopped
- 1 1/3 tsp. olive oil
- ¼ tsp. allspice
- ¼ tsp. cinnamon
- ¼ tsp. nutmeg
- 5 tbs. water
Directions
- Heat oil and sugar in skillet pan over medium-high heat, stirring constantly to dissolve sugar. When sugar is completely dissolved, add apples, allspice, cinnamon and nutmeg; stir to coat apples thoroughly.
- Stir in 2 tbs. of the water; cook until apples are lightly browned on all sides.
- Place cottage cheese in four servings plates. Top with cooked apples.
- Add remaining water to skillet and cook over high heat, stirring constantly, until a thin syrup is formed, about 3 minutes. Pour syrup over apples and serve.
Note: If desired, peaches can be substituted for the apples.
Servings and Zone Nutrition Information
Makes 4 servings.
Per serving: 1 block of protein, 1 block of fat, 1 block of carbohydrate
Nutty Fruit Salad
Ingredients
- 4 envelopes Knox unflavored gelatin
- 1 kiwi fruit, peeled and diced
- 1 c. strawberries, diced
- 1 c. raspberries
- ½ c. seedless grapes, halved
- 4 tsp. walnuts, chopped
- 2 c. water
- 1 tbs. orange extract
- 1 tbs. vanilla extract
- ½ tsp. mint extract
Directions
- In medium size saucepan, mix together gelatin and water. Cook over medium heat, stirring constantly, until gelatin is completely dissolved.
- Add kiwi, strawberries, blueberries, grapes and extracts to pan; simmer while gently stirring until raspberries soften and dissolve, about 10 minutes.
- Pour fruit liquid into an 8" baking pan and let cool until firmly set. Sprinkle evenly with walnuts and serve.
Servings and Zone Nutrition Information
Makes 4 servings
Per serving: 1 block of protein, 1 block of fat, 1 block of carbohydrate
Fruit-Filled Melon
Ingredients
- 1 c. low fat cottage cheese
- 2 small melons
- 2 peaches, cubed
- 1 orange, sectioned
- ½ c. maraschino cherries
- 4 tsp. slivered almonds
Directions
- Cut the two melons in half. Using a melon baller, cut melon flesh, leaving a thin border wall inside each melon half to be used as bowls. If necessary, cut the bottom of the halves to stay in place.
- Place cottage cheese in mounds in the center of each melon bowl.
- Combine peaches, oranges, and cherries in a large mixing bowl. Divide fruit evenly into the four melon bowls and top each with 1 tsp. of almonds.
- Serve
Servings and Zone Nutrition Information
Makes 4 servings.
Per serving: 1 block of protein, 1 block of fat, 1 block of carbohydrate
Sweet and Guilt Free
Just because you are on a diet does not mean you need to forego dessert. With these recipes, you'll be able to stay on plan and still enjoy something sweet.
