15 ULTRA-FAST DESSERT RECIPES

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2 15 ULTRA-FAST DESSERT RECIPES

3 EAT MORE, BURN MORE BANANA FRITTATA Active time: 10 minutes Cook time: 15 minutes Yield: 4 servings SERVING INFO: 180 CALORIES, 3.5G FAT, 30G CARBOHYDRATES, 8G PROTEIN, 6G FIBER, 12G SUGAR 2 large ripe bananas, sliced 1/4 cup whole-grain flour ¼ cup coconut flour 1 tablespoon brown sugar 1 tablespoon Truvia 2 large eggs, lightly beaten 2 egg whites, lightly beaten 1/3 cup skim milk 1 teaspoon vanilla extract 1 teaspoon ground cinnamon A pinch of salt 1. Preheat your oven to 400 degrees F. Put flours and salt into a large bowl. In another bowl, beat together eggs, milk, brown sugar, Truvia, cinnamon, and vanilla extract. Pour the egg mixture onto the flour mixture. Whisk together well until the mixture is completely smooth with no lumps. 2. Generously grease the inside of a 9-inch baking pan with cooking spray. Put banana slices in the baking pan. Pour the batter onto the banana slices. 3. Bake the banana frittata in the preheated oven for about 15 minutes, or until the frittata is firm and the edges turn golden brown. Remove it from the oven and serve. 2

4 CANDIED PECANS 15 ULTRA-FAST DESSERT RECIPES Active time: 5 minutes Cook time: 5-10 minutes Yield: 8 servings H FAV H SERVING INFO: 90 CALORIES, 9G FAT, 4G CARBOHYDRATES, 1G PROTEIN, 1G FIBER, 1G SUGAR 1 cup pecans 1/4 cup Truvia 1 egg white, lightly beaten 1. Preheat oven to 400F. Put Truvia in a bowl with the egg white. Mix together. 2. Add pecans and coat. 3. Pour out the pecans onto an oiled backing sheet and bake for 5 to 10 minutes, until the pecans are lightly brown and golden. 3

5 EAT MORE, BURN MORE CREPES Active time: 5 minutes Cook time: 10 minutes Yield: 4 servings H FAV H SERVING INFO: 170 CALORIES, 5G FAT, 23G CARBOHYDRATES, 9G PROTEIN, 7G FIBER, 4G SUGAR 1/2 cup water ¾ cup skim milk ½ cup whole-grain flour ½ cup coconut flour 2 teaspoons Truvia 1 teaspoon pure vanilla extract zest of 1 orange 2 large eggs Canola or vegetable oil for greasing the pan. 1. Combine all ingredients (except oil) in a blender. Blend until smooth and free of lumps. 2. Grease a non-stick pan with a small amount of oil and heat up over medium heat. 3. Fill a small ladle with batter. Holding the pan at an angle above the stove, pour the batter into the pan close to one edge. Quickly swirl the pan so that the batter covers the entire bottom of the pan. The crepe should look like a very thin pancake. Cook until the crepe begins to bubble, the bottom is lightly browned and the batter looks set, about 1 minute. 4. Use a small spatula to lift the edge of the crepe, then carefully grasp the edge and quickly flip the crepe over in the pan. Cook for another 10 seconds, until the second side is slightly browned and set. 5. Transfer the finished crepes to a plate and repeat the steps. You can enjoy crepes as is, or with healthy fillings: berries, bananas, dark chocolate ganache, etc. 4

6 EASY LEMON PIE 15 ULTRA-FAST DESSERT RECIPES Active time: 20 minutes Cook time: 30 minutes Yield: 6 servings SERVING INFO: 530 CALORIES, 21G FAT, 82G CARBOHYDRATES, 13G PROTEIN, 8G FIBER, 40G SUGAR 5

7 EAT MORE, BURN MORE For the crust: 1 stick unsalted butter, softened ½ cup of applesauce 1/2 cup brown sugar 1 ½ cup whole-grain flour ½ cup coconut flour ¼ cup water A pinch of salt For the filling: 4 large eggs 2 egg whites 1 cup Truvia 1/2 cup pure maple syrup 1 cup freshly squeezed lemon juice 1 tablespoon lemon zest 2/3 cup whole grain flour (TO MAKE THE CAKE) 1. Grease a 9 x 12 baking sheet and set aside. Preheat the oven to 350F. 2. To make the crust: In the bowl of a stand mixer, cream together the softened butter and brown sugar until smooth. Add water. Add the pinch of salt and both flours; mix on low until just combined. Dust your counter or cutting board with flour, dump out your dough, and form it into a ball. Transfer the dough ball to your greased baking sheet; flatten slightly and then press the dough into the sheet. 3. Bake the crust for about 10 minutes. 4. To make the filling: Lightly whisk the eggs. Add Truvia, honey, lemon juice, lemon zest, and the flour; gently whisk to combine and remove all lumps. Pour the mixture over the crust and bake for about 20 minutes or until the filling has set. Be sure to let cool before cutting your squares or the crust may crumble. 6

8 15 ULTRA-FAST DESSERT RECIPES DARK CHOCOLATE BROWNIES Active time: 5 minutes Cook time: 20 minutes Yield: 12 servings SERVING INFO: 280 CALORIES, 18G FAT, 28G CARBOHYDRATES, 6G PROTEIN, 4G FIBER, 15G SUGAR ¾ cup Truvia ¾ cup brown sugar 3/4 cup butter ¼ cup applesauce 1/2 cup cocoa powder 1 teaspoon vanilla extract 4 eggs 1 cup whole grain flour 1. Melt the butter, and mix all ingredients in the order given. 2. Pour into a greased pan and bake at 350 degrees F for 20 to 30 minutes. ½ cup coconut flour 1/2 teaspoon baking powder 1/2 teaspoon salt 1/2 cup walnut halves ½ cup water 7

9 EAT MORE, BURN MORE BLACKBERRY COBBLER Active time: 20 minutes Cook time: 25 minutes Yield: 8 servings SERVING INFO: 140 CALORIES, 8G FAT, 18G CARBOHYDRATES, 4G PROTEIN, 5G FIBER, 4G SUGAR 8

10 15 ULTRA-FAST DESSERT RECIPES ½ cup whole-grain flour ½ cup almond flour 1/2 cup brown sugar ½ cup Truvia 1 teaspoon baking powder 1/2 teaspoon salt 3 tablespoons cold butter 3 tablespoons applesauce 1/4 cup boiling water 1 tablespoon cornstarch 1/4 cup cold water 1 tablespoon lemon juice 4 cups fresh blackberries, rinsed (TO MAKE THE CAKE) 1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil. In a large bowl, mix the flours, brown sugar, baking powder, and salt. Cut in butter and applesauce until the mixture resembles coarse crumbs. Stir in 1/4 cup boiling water just until mixture is evenly moist. 2. In a separate bowl, dissolve the cornstarch in cold water. Mix in Truvia, lemon juice, and blackberries. Transfer to a cast iron skillet, and bring to a boil, stirring frequently. Drop dough into the skillet by the spoonful. Place skillet on the foil lined baking sheet. 3. Bake 25 minutes in the preheated oven, until dough is golden brown. Cool for a few minutes and serve. and drained 9

11 EAT MORE, BURN MORE CHOCOLATE TRUFFLES Active time: 10 minutes Cook time: N/A Yield: about 3 dozens SERVING INFO: 140 CALORIES, 7G FAT, 15G CARBOHYDRATES, 3G PROTEIN, 3G FIBER, 3G SUGAR 16 ounces of unsweetened, wholegrain crispy bread (such as Wasa s) 1 (8 ounce) package Neufchatel cheese, softened 16 ounces 70-85% dark chocolate, melted 1. Crush half of the bread to fine crumbs in food processor; reserve for later use. 2. Crush remaining slices to fine crumbs; place in medium bowl. Add Neufchatel cheese; mix until well blended. Roll mixture into 1-inch diameter balls. 3. Dip balls in chocolate; place on a baking sheet covered with parchment paper. Sprinkle with reserved crumbs. 4. Refrigerate until firm, about 1 hour. Store leftover truffles, covered, in refrigerator. 10

12 CHOCOLATE PUDDING 15 ULTRA-FAST DESSERT RECIPES Active time: 10 minutes Cook time: 20 minutes Yield: 4 servings SERVING INFO: 150 CALORIES, 0.5G FAT, 33G CARBOHYDRATES, 7G PROTEIN, 1G FIBER, 22G SUGAR 1/4 cup brown sugar ¼ cup Truvia 3 tablespoons unsweetened cocoa powder 1/4 cup cornstarch 1/8 teaspoon salt 2 3/4 cups milk 1 teaspoon vanilla extract 1. In a saucepan, stir together brown sugar, Truvia, cocoa, cornstarch and salt. Place over medium heat, and stir in milk. Bring to a boil, and cook, stirring constantly, until mixture thickens enough to coat the back of a metal spoon. 2. Remove from heat, and stir in vanilla. Let cool briefly, and serve warm, or chill in refrigerator until serving. 11

13 EAT MORE, BURN MORE ZUCCHINI BREAD Active time: 20 min Cook time: 1 hour Yield: 2 loaves (16 servings) H FAV H SERVING INFO: 250 CALORIES, 11G FAT, 34G CARBOHYDRATES, 6G PROTEIN, 6G FIBER, 18G SUGAR 12

14 15 ULTRA-FAST DESSERT RECIPES 1 ½ cup whole-grain flour 1 ½ cup coconut flour 1 teaspoon salt 1 teaspoon baking soda 1 teaspoon baking powder 3 teaspoons ground cinnamon 2 eggs 2 egg whites 1/4 cup vegetable oil 1 1/4 cups brown sugar (TO MAKE THE CAKE) 1. Grease 2 medium-sized bread pans. Preheat oven to 325 degrees F (165 degrees C). 2. Combine flours, salt, baking powder, soda, and cinnamon together in a bowl. 3. Beat eggs, egg whites, oil, vanilla, brown sugar, water, and Truvia together in a large bowl. 4. Add the flour mixture to the egg mixture, and beat well. Stir in zucchini and nuts until well combined. Pour batter into prepared pans. 5. Bake for 45 minutes, or until tester inserted in the center comes out clean. Cool in pan on rack for 20 minutes. Remove bread from pan, and completely cool. 1 cup Truvia 3 teaspoons vanilla extract 2 cups grated zucchini ½ cup water 1 cup chopped walnuts 13

15 EAT MORE, BURN MORE HEALTHIER PIE CRUST Active time: 10 minutes Cook time: N/A Yield: 8 servings SERVING INFO: 240 CALORIES, 18G FAT, 16G CARBOHYDRATES, 5G PROTEIN, 5G FIBER, 1G SUGAR 1 cup whole-grain flour 1/2 cup coconut flour 1/2 cup almond flour 1/2 teaspoon sea salt 1/4 cup vegetable oil ¼ cup butter 1 egg 1. Combine together the flours and salt. 2. In a food processor, add flour. Cut the cold butter into pea-size bits, and add into the flour mixture. Add the egg and pulse just until a dough begins to form. 3. Form the dough into a ball, cover with plastic wrap and refrigerate for 20 minutes before use. 14

16 CARROT CAKE 15 ULTRA-FAST DESSERT RECIPES Active time: 15 min Cook time: 45 minutes Yield: 1 cake (16 servings) H FAV H SERVING INFO: 270 CALORIES, 16G FAT, 28G CARBOHYDRATES, 5G PROTEIN, 5G FIBER, 15G SUGAR 1 cup whole-grain flour 1/2 cup coconut flour ½ cup almond flour 2 teaspoons baking powder 2 teaspoons baking soda 1/2 teaspoon salt 2 teaspoons ground cinnamon 1 cup brown sugar 1 cup Truvia 3 eggs 2 egg whites 3/4 cup vegetable oil ¾ cup water 4 cups grated carrots 3/4 cup chopped walnuts 1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour a cake pan. 2. Combine together the flours, baking powder, baking soda, salt and cinnamon. Set aside. 3. In a large bowl, mix together the sugar, Truvia, eggs, and egg whites until thick and pale. Stir in the oil, the water, then gradually mix in the flour mixture. Fold in the carrots and nuts. Spread evenly into the prepared pan. 4. Bake for 40 to 45 minutes in the preheated oven, or until a toothpick inserted into the cake comes out clean. Let cool and enjoy. 15

17 EAT MORE, BURN MORE TIRAMISU Active time: 25 minutes Cook time: N/A Yield: 16 servings SERVING INFO: 610 CALORIES, 48G FAT, 35G CARBOHYDRATES, 13G PROTEIN, 1G FIBER, 2G SUGAR 2 cups boiling-hot water 3 tablespoons instantespresso powder 1/2 cup Truvia 2 tablespoons coffee liqueur 4 large egg yolks 1/3 cup dry Marsala 3 cups mascarpone ½ cup chilled heavy cream 36 ladyfingers Unsweetened cocoa powder for dusting 1. Stir together water, espresso powder, 1 tablespoon Truvia, and liquor in a shallow bowl until Truvia has dissolved, then cool. 2. Beat mascarpone, Marsala, and remaining Truvia in a metal bowl with a whisk. 3. Beat cream in a large bowl until it holds stiff peaks. Fold mascarpone mixture into whipped cream gently but thoroughly. 4. Dipping both sides of each ladyfinger into coffee mixture, line bottom of a baking pan with ladyfingers. Spread half of mascarpone filling on top. Dip remaining ladyfingers in coffee and arrange over filling in pan. Spread remaining mascarpone filling on top and dust with cocoa. Chill, covered, at least 6 hours. Let tiramisu stand at room temperature 30 minutes before serving, and then dust with more cocoa. 16

18 BANANAS FOSTER 15 ULTRA-FAST DESSERT RECIPES Active time: 10 minutes Cook time: 5 minutes Yield: 4 servings H FAV H SERVING INFO: 220 CALORIES, 4G FAT, 46G CARBOHYDRATES, 1G PROTEIN, 4G FIBER, 30G SUGAR 1 tablespoon vegetable oil 1/4 cup brown sugar ¼ cup Truvia 4 bananas peeled, halved, and cut lengthwise 2 tablespoons dark rum 1. In a large skillet, heat up the oil. Using a wooden spoon, add brown sugar, Truvia, and stir together. 2. Add the bananas and cook until caramelized on both sides, over medium-high heat. 3. Move pan off heat, add the rum and return to the stove to catch a flame from the gas stoves or a long lighter. Stand back when ignited and flambé the bananas. Be careful a flame will shoot up above the pan. Let flame die down and the alcohol cook out. 4. Serve bananas over a healthy ice cream 17

19 EAT MORE, BURN MORE BLACKBERRY BREAD Active time: 15 minutes Cook time: 50 minutes Yield: 2 loaves SERVING INFO: 300 CALORIES, 19G FAT, 29G CARBOHYDRATES, 5G PROTEIN, 5G FIBER, 15G SUGAR 2 eggs, lightly beaten 2 egg whites, lightly beaten 1 cup vegetable oil 3 teaspoons vanilla extract 1 cup brown sugar 1 cup Truvia 2 cups shredded zucchini 1 cup whole-grain flour 1 cup coconut flour 1 cup almond flour 1 teaspoon salt 1 teaspoon baking powder 1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease cake pans. In a large bowl, beat together the eggs, egg whites, oil, vanilla, Truvia and brown sugar. 2. Fold in the zucchini and the water. Beat in the flours, salt, baking powder, baking soda, and cinnamon. Gently fold in the blackberries. Transfer to the prepared pans. 3. Bake 50 minutes in the preheated oven, or until a knife inserted in the center of a loaf comes out clean. Cool 20 minutes in pans, then turn out onto wire racks to cool completely. 1/4 teaspoon baking soda 1 tablespoon ground cinnamon ½ cup water 2 cups fresh blackberries 18

20 APPLE PIE 15 ULTRA-FAST DESSERT RECIPES Active time: 30 minutes Cook time: 45 minutes Yield: 8 servings SERVING INFO: 470 CALORIES, 25G FAT, 64G CARBOHYDRATES, 6G PROTEIN, 11G FIBER, 38G SUGAR 1 pastry crust for a 9 inch pie 1/4 cup unsalted butter ¼ cup applesauce 2 tablespoons coconut flour 1/4 cup water 1/2 cup brown sugar ½ cup Truvia sugar 8 Golden Delicious apples - peeled, cored and sliced 1. Preheat oven to 425 degrees F (220 degrees C). Melt the butter in a saucepan. Stir in applesauce then coconut flour to form a paste. Add water, Truvia, and brown sugar, and bring to a boil. Reduce temperature and let simmer. 2. Place the bottom crust in your pan. Fill with apples, mounded slightly. Gently pour the liquid mixture over the apples. 3. Bake 15 minutes in the preheated oven. Reduce the temperature to 350 degrees F (175 degrees C). Continue baking for 30 minutes, until apples are soft. 19

21 Copyright 2015 by Early To Rise LLC All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher. Early To Rise Publishing W Colfax Ave #309 Lakewood, CO Ordering Information: Quantity sales. Special discounts are available on quantity purchases by corporations, associations, and others. For details, contact the publisher at the address above. The information included in this book is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice. The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation of if they have any questions regarding a medical condition or treatment plan. Reading the information in this book does not create a physician-patient relationship. Eat More, Burn More is a registered trademark of Early To Rise Publishing, LLC. Printed in the U.S.A. Alinat, Gui Eat More, Burn More: Stuff Your Face, Still Lose Weight First Edition