Dessert in a glass - includes recipes

Sunset, July, 1999 by Elaine Johnson

The days are hot. The clothes are skimpy. You crave something decadent. What fills you up and cools you off, but won't fill you out? Four choices follow.

Frozen Cappuccino

PREP TIME: About 5 minutes, plus 20 minutes to chill

NOTES: Theresa Loverro of Carlsbad, California, shared this recipe with us.

MAKES: 1 serving

1. Put 1/3 cup finely ground espresso-roast coffee or other dark-roast coffee in a paper-lined coffee filter set over a mug. Pour 1 cup hot (190 [degrees]) water into filter and let drip through. Chill until cool, about 20 minutes.

2. In a blender, whirl coffee, 3/4 cup vanilla nonfat frozen yogurt, 1/2 cup ice cubes, and 1 1/2 tablespoons sugar until smoothly pureed. Pour into a glass.

Per serving: 227 cal., 0% (0 cal.) from fat; 3.2 g protein; 0 g fat; 53 g carbo (0 g fiber); 72 mg sodium; 0 mg chol.

Four-Fruit Smoothie

PREP TIME: About 5 minutes, plus at least 1 hour to freeze fruit

NOTES: This recipe came from Cerrithwen Genetti of Cazadero, California. To freeze fruit pieces, set them slightly apart on a baking sheet. Put in the freezer until firm, 1 to 2 hours. To store longer, transfer frozen fruit to a freezer container. Or buy individually quick-frozen fruit pieces or berries by the bag, pour out the amount of fruit you need, then seal bag and store in the freezer.

MAKES: 3 1/2 cups

In a blender, whirl 1 1/2 cups apple juice, 1 3/4 cups frozen banana chunks (cut into 1-in. pieces), 1 cup frozen strawberries, and 1 cup frozen peach slices until smoothly pureed. Add 1/8 to 1/4 teaspoon almond extract (optional) to taste. Pour into glasses to serve.

Per cup: 155 cal., 3.5% (5.4 cal.) from fat; 1.3 g protein; 0.6 g fat (0.2 g sat.); 39 g carbo (2.1 g fiber); 4.8 mg sodium; 0 mg chol.

Iced Mexican Chocolate

PREP TIME: About 5 minutes

NOTES: Elizabeth Monroe of Seattle contributed this recipe.

MAKES: 4 1/2 cups

In a blender, whirl 1 cup nonfat milk, 1 1/2 ounces unsweetened chocolate (coarsely chopped), 2 tablespoons honey, 1/2 teaspoon grated orange peel, and 1/2 teaspoon ground cinnamon until chocolate is finely ground. Add 1 pint vanilla nonfat frozen yogurt and 2 cups ice cubes; Whirl until smoothly pureed (chocolate forms streaks). Pour into glasses.

Per cup: 187 cal., 26% (48 cal.) from fat; 4.6 g protein; 5.3 g fat (3.1 g sat.); 33 g carbo (1.4 g fiber); 70 mg sodium; 1.1 mg chol.

Blueberry-Lemon Shake

PREP TIME: About 5 minutes, plus at least 1 hour to freeze berries

NOTES: Freeze blueberries as directed in notes for Four-Fruit Smoothie (preceding). Or buy unsweetened frozen blueberries.

MAKES: 3 1/2 cups

In a blender, whirl 3 cups frozen blueberries, 1 1/2 cups buttermilk, 1/2 cup sugar, 1/2 teaspoon grated lemon peel, and 2 tablespoons lemon juice until smoothly pureed. Pour into glasses to serve.

Per cup: 224 cal., 5.8% (13 cal.) from fat; 4.3 g protein; 1.4 g fat (0.6 g sat.); 52 g carbo (2.9 g fiber); 120 mg sodium; 4.2 mg chol.

WE'D LIKE TO HEAR FROM YOU

Do you have tips or recipes for low-fat cooking? Write to The Low-Fat Cook, Sunset Magazine, 80 Willow Rd., Menlo Park, CA 94025, or send e-mail (including your full name and street address) to lowfat@sunsetpub.com.