Category Archives: Kid Friendly

Dessert Kid Friendly Recipes

More Healthy Halloween Recipes

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Chocolate Dipped Caramel Apples

All the flavor of caramel apples & none of the guilt!

Make Caramel Chews and when mixture tests firm remove from heat and using a fork or tongs dip apple slices into caramel. Place on wax paper or oiled aluminum foil or cookie sheet. When caramel has cooled dip in chocolate sauce from Chocolate Dipped Cherries. Place back on wax paper and until chocolate has cooled.


Candied Maple Nuts

1 cup maple syrup
2 teaspoons ground cinnamon
2 tablespoons butter
1/4 teaspoon sea salt
1 tablespoon vanilla extract
4 cups walnuts and/or pecans (preferably toasted)

In a heavy bottomed pan over medium heat stir together maple syrup, cinnamon, butter and salt.

Cook and stir until syrup becomes darker and starts to thicken. Remove from heat and stir in vanilla. Toss syrup with walnuts until evenly coated. Pour onto waxed paper or lightly oiled baking sheet. Let cool before storing in airtight container.

Coconut-Almond Toffee Bars

No, you haven’t stumbled into another dimension – these really are sugar-free, delicious, easy to make – and yes, this is still the third rock from the sun in the year 2013. Check out the Tropical and budget Oatmeal versions.

These can be stored in an airtight container up to 1 week or frozen for up to 1 month.

1/2 cup unsweetened shredded dried coconut
1/3 cup sliced almonds
4 tablespoons butter, melted
1 cup unrefined sugar
1 teaspoon vanilla
3/4 cup coffee
1 tablespoon honey or agave nectar
12 ounces grain-sweetened chocolate chips
2/3 cup chopped almonds or coconut

Preheat oven to 350 degrees.

Spread coconut and almonds on a cookie sheet and bake until golden, 5 to 7 minutes; stirring 2-3 times. Remove from oven and turn oven up to 400 degrees.

Pour coconut and almonds into a medium bowl and add the butter, sugar, vanilla, coffee and honey, stirring until well blended.

Wipe the cookie sheet with the butter wrapper or spray with cooking spray. Pour nut mixture onto buttered cookie sheet and bake about 18 minutes, until toffee is brown and bubbly. Remove from oven.

Sprinkle  chocolate chips over toffee. Let stand 10 minutes until chips are melted. Using a buttered metal spatula spread chocolate evenly over toffee then sprinkle with chopped almonds.

Cool completely. Cut into squares. Store tightly covered in a cool dry place.

Tropical Toffee Bars – use fresh orange juice in place of water, (add 1 tablespoon orange curacuo to toffee mixture before baking), mix 1 tablespoon finely diced orange zest into final topping of almonds or coconut.

Oatmeal Toffee Bars – in place of almonds and coconut use 28 ounces instant oatmeal (toast first), (apple or white grape juice instead of water), 1 tablespoon vanilla instead of 1 teaspoon, add 1/2 teaspoon salt to oatmeal mix, top with any chopped nuts that you have around.


Honey Popcorn Bars

It took me five years, but finally I’ve come up with an UnDiet version of one of my favorite treats – Marshmallow Rice Krispie Bars. You won’t believe how close these taste to the snap, crackle and pop version that we all grew up with.

If you’re making these for Halloween in the final step use your hands to shape them into popcorn balls instead of bars. You can even add a few sugar-free cinnamon candies or grain-sweetened chocolate, white chocolate or peanut butter chips.

2 cups butter
1-1/2 cups honey
6-8 cups popcorn (preferably air-popped)

Bring butter and honey to a boil over medium heat in a large heavy bottomed saucepan. Stir frequently while bringing to a boil, then stop stirring while mixture continues to boil until it turns a dark golden brown about 7-10 minutes. Use your stirring spoon to drop a small glob of syrup into a glass of very cold water. If mixture forms a soft ball after hitting the water it’s ready. If it floats to the bottom of the glass in threads boil a few more minutes without stirring and test again.

Remove from heat and stir in popcorn so that it’s all well coated. Allow mixture to rest 5-10 minutes until the popcorn collapses from soaking in the syrup, then press into a buttered cookie sheet or onto a large sheet of waxed paper. Using buttered hands or the back of your stirring spoon press the mixture firmly to further collapse the popcorn.

Cut cooled mixture into shapes with knife or cookie cutters.
Add 1 teaspoon vanilla to mixture after removing from heat and before adding popcorn.
Add 1 teaspoon flavoring extract (try peppermint, coconut, chocolate, butterscotch, rum) to mixture after removing from heat and before adding popcorn.
Add 1 cup chopped nuts, dried dates, raisins, grain-sweetened yogurt or chocolate covered raisins, or grain-sweetened chocolate (or peanut, or espresso) chips to mixture when you stir in the popcorn.
Instead of popcorn use whole grain, sugar free air puffed cereal.



Dessert Kid Friendly Recipes

Healthy Halloween Candy Recipes

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healthy Halloween candy

One for you, two for me! That’s what you’ll be saying to trick-or-treaters this Halloween season when you have these UnDiet treats around. So when someone says “trick or treat”, smile and hand them a Snickers bar while you reach for an UnDiet Halloween treat – or two – or three. I won’t tell.

Citrus Chews

Using a vegetable peeler, remove large pieces of peel being careful to leave the bitter white pith with the fruit. Try one or more of the following:


Use a small sharp knife or cookie cutter to trim the peel into interesting shapes (stars, moons, bones, bats, cats …), then in a small saucepan over low heat, simmer peels and

1 cup honey for every 6 pieces of whole fruit

Stir frequently for 5 minutes. Using a slotted spoon, tongs, or collander remove peel from honey. Cool on foil or saran wrap lightly sprayed with a light coating of cooking spray, or use a large piece of wax paper and no cooking spray.

Chocolate Coated Cherries

Chocolate dipped fruit is one of the simplest, tastiest, healthiest desserts with the potential for an infinite number of variations. I use this basic recipe for many UnDiet holidays, varying it to suit the season.

2 cups grain-sweetened chocolate or carob chips

4 tablespoons butter

fresh cherries with stems, or strawberries, grapes, raisins, dried date nuggets …

In a small heavy saucepan over very low heat, stir chocolate and butter until melted and smooth then remove from heat. You can also microwave the chocolate with the butter until it is melted.

Using a fork dip cherries one at a time, into melted chocolate. Place chocolate-dipped cherries on wax paper-lined cookie sheet. Refrigerate for 15 minutes to set chocolate. If the kids are bugging you for a quick snack you could place a few pieces in the freezer to speed up the process, but don’t put the whole batch in the freezer; the chocolate will develop a white film.

Liqueured Up Cherries

Soak cherries overnight and up to 4 days in your choice of liqueur. Pat dry before dipping in chocolate. Caution: don’t dip and drive

Oatmeal Candy

4 cups unrefined sugar 
6 tablespoons cocoa or carob powder (use carob if you’re losing weight, cocoa if you’re maintaining) 
1/2 cup butter
1 cup cream, nondairy milk, or mix of cream & nondairy milk 
1 cup nut butter
4-1/2 cups oatmeal, not instant

Mix sugar, cocoa, butter and cream in a large heavy-bottomed saucepan over medium heat. Cook for 5 minutes, stirring occasionally.Remove from heat. Add nut butter and stir until smooth. Add oatmeal and stir until well blended. Drop by teaspoon or tablespoon onto wax paper or lightly oiled cookie sheet. Cool and eat!

Shaped Candies: dump the candy mixture onto a buttered cookie sheet. Use a spatula to smooth the top so it’s all level. When the cookies are cool cut them with a small sharp knife or cookie cutter into whatever shapes you like. If the knife or cookie cutter sticks to the candy, dip the cutting instrument in vegetable oil or spray with oil.

Caramel Chews

Eat these as is or use them to make many other goodies such as Chocolate Dipped Caramel Fruit.

1-1/3 cup honey or agave nectar
2 cups heavy cream (or 1/2 cup cream & 1/2 cup soy/nut/seed/rice milk)
1/2 cup butter
1 cup heavy cream (or 1/2 cup cream & 1/2 cup nondairy milk)
Combine honey, 1 cup heavy cream and butter in a medium-size heavy bottomed saucepan. Bring to a boil over medium heat. Do not stir. Cook until the mixture begins to get dark and thick. Add 1 cup heavy cream, stir to combine and continue to boil without stirring.

After about 5 minutes use your stirring spoon to drop a small glob of syrup into a glass of ice-cold water. If the mixture forms a firm but not hard ball after hitting the water it’s ready. If it floats to the bottom of the glass in threads boil a few minutes more and test again. When mixture is ready, pour it into a well buttered square pan. When cool, cut into squares.

Note: sometimes a caramel recipe just doesn’t harden like you would like it to. If that happens, don’t despair, you can use this as a caramel sauce or to dip caramel apples into.

Pecan Raisin Clusters

1 cup grain-sweetened chocolate chips
1/2 cup roughly chopped toasted pecans and 1 cup raisins or chopped dates

In a microwave or double boiler melt chocolate chips until smooth. Dump in pecans and raisins, stirring until well blended. Drop by teaspoonfuls onto wax paper lined baking sheet. Refrigerate 30 minutes, until set. Store in airtight container in cool place, but they don’t need to be refrigerated.


Stay tuned – I have lots more Halloween recipes coming over the next few weeks.

Kid Friendly Recipes

Healthy Popcorn Snacks

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All of the recipes below have been adapted from Jolly Time Popcorn’s recipes, many of which use margarine, white sugar, corn syrup and other unfriendly ingredients. So I decided to set up a popcorn kitchen and transform their recipes into UnDiet friendly popcorn snacks. Thank you very much and you’re welcome.

Sweet Corn


  • 1 tablespoon coconut oil
  • 1/2 cup unpopped popcorn kernels
  • 3 tablespoons unrefined sugar
  • sea salt

Heat coconut oil in a heavy medium-sized pan until hot. Add popcorn kernels, sprinkle with sugar and a dash of salt. Cover and shake quickly and CONTINUOUSLY until all the kernels are popped. Remove from heat immediately.

Makes about 1 quart.

Italian Popcorn


  • 1 tablespoon extra-virgin olive oil
  • 3 cups popped popcorn
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregeno
  • 1 teaspoon grated Parmesan cheese
  • 1/4 teaspoon sea salt

Heat oil over medium heat in large pan. Add the remaining ingredients to the hot pan and toss until well mixed and heated, about 5 minutes.


Almond Butter Crunch Popcorn

adapted from the Jolly Time popcorn site
The original recipe contained corn syrup which is an ingredient we try to avoid. I’ve substituted honey for the corn syrup with good results, probably tastes even better than the original recipe.


  • 1/2 cup butter
  • 1 cup unrefined sugar
  • 1/4 cup honey or agave nectar
  • 1/8 teaspoon sea salt
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon vanilla
  • 2-1/2 quarts popped popcorn
  • 1-1/2 cups whole nuts, toasted*

Preheat oven to 250°F.

Melt butter in a medium saucepan. Stir in the sugar, honey and salt.

Raise the heat to medium to bring the mixture to a boil, stirring frequently. Boil for 8 minutes, stirring only once, over the lowest heat possible to maintain the boil. Remove from heat and stir in the baking soda and vanilla. Slowly pour the syrup over the popcorn and nuts.

Mix well. Pour onto a large, shallow baking pan or use the same cookie sheet you toasted the almonds on. Bake for 30 minutes, mixing well after 15 minutes. Allow to cool completely. Break apart and store in a tightly covered container.

Makes about 3 quarts.

*To toast nuts, spread them on a large cookie sheet and bake at 325°F for 15 to 20 minutes until they smell nutty and are slightly darker.


White Chocolate Pecan Corn

adapted from the Jolly Time popcorn site
For variety I’ve used grain-sweetened chocolate chips in place of the white chocolate. I’ve also used peanut butter, and espresso flavored chips with good results.


  • 1 (3.5 oz.) butter-flavored microwave popcorn, popped
  • 10 ounces grain-sweetened white chocolate chips
  • 1/2 cup pecan halves, (toasted)

Dump popcorn into a large bowl.

Put white chocolate chips in a large glass measuring cup and microwave on high for 1 to 1-1/2 minutes, or until chocolate is shiny. Stir until smooth Then stir in pecans. Pour chocolate mixture over popcorn and mix well. Allow to cool completely.

Makes about 2 quarts.

Southwestern Crunch

This is a spicy popcorn snack with a just a bit of heat. You can always increase the heat though with another dash or two or three of the cayenne.

  • 12 cups popped popcorn
  • 3 tablespoons butter
  • 1 teaspoon chili powder
  • 1/4 teaspoon dried oregano, crumbled
  • 1/4 teaspoon cumin
  • Dash of cayenne pepper

Dump the popcorn into a large bowl.

In a small bowl melt the butter in a microwave. When melted stir in the remaining ingredients. Drizzle over popcorn and toss lightly.

Makes 3 quarts.


Patchwork Popcorn


  • 1 (3.5 oz.) butter-flavored microwave popcorn, popped
  • 2 cups whole grain cereal squares
  • 1/2 cup dried cranberries or dried tart cherries
  • 1 cup coarsely chopped walnuts, toasted
  • 3 tablespoons butter
  • 1/2 teaspoon maple or vanilla extract
Place popcorn, cereal, cranberries and walnuts in a large bowl.

Melt the butter in a small pan over low heat or use a microwave safe bowl in a microwave.

Stir in maple or vanilla extract. Pour over popcorn mixture; toss to mix. Store in tightly covered container.

Makes about 3-1/2 quarts.


Cinnamon Apple Popcorn

Dried tart red cherries or dried cranberries can be substituted for the dried apple.


  • 1 (3.5 oz.) butter-flavored microwave popcorn, popped
  • 1 cup walnut pieces, toasted
  • 1/4 cup butter, melted
  • 3 tablespoons unrefined sugar 
  • 1 teaspoon ground cinnamon
  • 1 cup dried apple chunks

In 4-quart glass mixing bowl combine the popcorn and walnuts. Drizzle the butter over the popcorn and nuts and toss well.

Combine the sugar and cinnamon in a small bowl. Sprinkle over popcorn mixture. Microwave on high 2 minutes. Remove from microwave and stir in dried apple chunks.

Cool. Store in tightly covered container.

Makes about 3 quarts


Popcorn S’Mores

This decadent recipe seems like the perfect finish to this post. I hesitated to put this one on here because it does require a hard to find ingredient (the marshmallow cream) which I discovered one day while browsing the baking aisle at Mother’s Market (a Southern California health food store). It isn’t always in stock and I could probably find it online, but I haven’t tried that yet.

You could always go old school and make it yourself. Cheese Slave came up with an incredibly easy recipe for marshmallow fluff using healthy ingredients. In fact it would probably take less time to make your own marshmallow fluff than it would to search for it at your local health food store.


  • 1 cup unrefined sugar
  • 1/2 cup butter
  • 1/2 cup honey or agave nectar
  • 1/2 teaspoon baking soda
  • 10 cups freshly popped popcorn
  • 8 to 10 oz. marshmallow fluff
  • 2 cups mini graham cookies or whole crackers broken into bite-size pieces
  • 1 cup grain-sweetened chocolate chips

Combine sugar, butter and honey in a medium saucepan. Cook over high heat for 5 minutes without stirring; remove from heat and stir in baking soda.

Combine popcorn and marshmallow fluff in a large bowl. Pour honey syrup over popcorn. Stir in graham crackers and chocolate chips. Spread mixture evenly into a lightly oiled baking pan. Let cool completely. Break or cut into pieces. Store in an airtight container.

Dessert Kid Friendly Recipes

Quick & Easy Microwave Dessert Recipes For Kids

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healthy granola bar recipe

In our household we’re forever buying healthy cookies and baked goods and at least half the time, we take one bite, spit it out and the rest of the package sits in the cupboard until it draws ants and I throw it away. This time though I decided that we weren’t going to throw out any more food, just because we didn’t like it. So we started experimenting and came up with quite a few really quick and easy microwave dessert recipes that the kids can make on their own. In fact, once they saw what I was doing they began experimenting and came up with some of their own recipes.

Warning: these aren’t all perfect UnDiet recipes since some of them use leftover Halloween and Easter candies.

Chocolate Tapioca

3 cups non-dairy milk
1/4 cup tapioca pearls
1/8 teaspoon salt (a couple of shakes or grinds of the salt shaker will work)
1/2 cup grain-sweetened chocolate chips
1 tablespoon unrefined sugar (optional)
chocolate or peanut butter flavored baked goods that nobody likes

Place milk and tapioca in a large glass bowl or measuring cup. Microwave for 3 minutes, stir and continue microwaving and stirring in 1 minute increments until tapioca is translucent, about 3 more minutes. Stir in chocolate chips and salt. Let cool until still hot but cool enough to taste. Taste and add optional sugar if needed.

Break up baked goods and use to line the bottom of a large container. Pour pudding over baked goods. Refrigerate until cool enough to eat. Carefully tir before serving if needed to break up the tapioca but being careful not to disturb the bottom crust.


Granola Pudding Bars

Next time you have a package of granola bars that nobody will eat, make up a batch of this pudding cake and you may even buy more granola bars, just so you can make this again.

6 to 8 granola bars

one 3.4 ounce package vanilla or butterscotch sugar-free cook and serve pudding

3 cups skim or lowfat milk

Place granola bars in an 8″ x 8″ pan.

In a large bowl (or even better a large measuring cup) whisk pudding mix into the milk. A measuring cup works great for kids because it has a handle that makes is easy for them to move the pudding mixture into and out of the microwave.

Microwave about 8 minutes totial or until the mixture comes to a boil. You’ll need to take it out of the microwave every 2 minutes to stir. Once it comes to a boil, remove from the microwave, stir and pour over granola bars. Refrigerate overnight or for at least 6 hours.


Brownie in a Cup

I’m always trying different brands of instant coffee, trying to find one that I actually like. What ends up happening is that I have a cupboard full of instant coffee that is only suitable for baking or adding to smoothies. You can also use this recipe to use some of the chocolate or marshmallow candies left over from Halloween or Easter.

Be sure that the mug you’re using isn’t one of those that gets hot in the microwave. I’ve burned my fingers on many such a mug so many times that I took them from my kitchen cupboard and now use them in my bathroom to hold makeup brushes, q-tips, cotton balls and such things.

1/4 cup white whole wheat pastry flour
1/4 cup Splenda for baking
2 Tbsp unsweetened cocoa powder
small pinch or 1 grind of sea salt
2 tablespoons coconut oil
2 tablespoons coffee
2 tablespoons chopped chocolate or marshmallow (optional)

In a mug, stir together the dry ingredients. Stir in the oil and coffee, then the the chopped chocolate or marshmallow, if you’re using them.

Microwave on high for one minute, but check it after 30 seconds. It’s done when it’s springy on top but still a bit gooey. Let cool until warm and then dig in.


Candy Pie

This one is so decadent and so not an UnDiet recipe, but the kids will love it and I feel good because at least half of it is a whole grain sugar free cereal.

1 to 2 cups cereal or baked goodie such as cookie or cake

1 to 2 cups chocolate candy, any type, even M&M’s will work

Lightly oil a glass pie plate or microwavable shallow dish. Spread your cereal or baked goods over the bottom of the plate. Evenly arrange the candy over the “crust”. Microwave for 1 minute. Use a spatula to gently stir the candy without disturbing the crust. Microwave for another 30 seconds to 1 minute. If needed gently stir the candy layer again. If all of the candy has melted then remove from microwave. If needed though continue microwaving in 30 second increments until the candy has melted. Remove from microwave and allow to cool until warm. Cut into slices and serve or just gather around and dig in with spoons.

Kid Friendly

Popcorn Bar

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Next time you have a family movie night instead of noshing on chips set up a popcorn bar. Our favorite (and not just because its bealthy) is Newmans Own Organic Microwave Popcorn. Although I have noticed that since they’ve changed their packaging that their popcorn isn’t as good as it used to be, so I’m on the lookout for a new fave popcorn.  Even so, it’s still better than any of the other trans-fat free, chemical free microwave popcorn brands. Or you could go old school and pop yours on the stove. An-n-n-n-yway, once you have enough popcorn ready for everybody set out bowls of items to mix with it, giving both savory and sweet options.

Sweet Options

  • chocolate chips (grain-sweetened)
  • mini marshmallows
  • shredded coconut
  • cinnamon mixed with Sucanat, Stevia or coconut sugar
  • chopped dried fruit
  • Sunspire Sun Drops (refined sugar free M&M’s)
  • sugar free hot chocolate mix
  • syrup made by boiling equal amounts of honey and butter together (this is a quick way to make a healthy caramel corn)
  • whole grain sweet cereal such as Barbara’s brand

Savory Options

  • shredded Parmesan
  • flavored extra-virgin olive oil
  • flavored sea salt (try smoked, truffle or garlic)
  • taco seasoning

Tip from the Trenches: wait for the popcorn to cool down before adding chocolate or marshmallows 🙁

Update: Newman’s Own Popcorn is no longer on our favorites list. The last few boxes we’ve purchased have not been up to par. We’ve since switched to pretty much any other brand of organic microwave popcorn. Same great taste that Newman’s Own used to have.

Kid Friendly Neutral

Neutral After School Snacks

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There’s nothing like a quick and easy snack that contains no starches, no proteins and is essentially a “neutral” snack. Neutral foods are made up of fruits, vegetables, nuts, seeds and/or soy.

Apples with Cheese: top apple slices with thin slices of non-dairy cheese.

Apple Peanut Butter Sandwiches: slices of apple topped with peanut butter.

Baked Tofu: slice baked tofu into sticks.

Banana Peanut Butter Bites: slices of banana topped with peanut butter.

Coconut Milk Yogurt: eat as is, use as a fruit dip or freeze in popsicle molds.

Frozen Grapes: freeze grapes. Eat directly from the freezer.

Roasted Endamame: pour one layer of shelled soybeans into a pie plate. Spray or drizzle with olive oil, sprinkle with sea salt and garlic or chili powder if you like. Roast at 450 degrees until lightly browned, about 10 to fifteen minutes. These are more delish than you can imagine!

Soy Yogurt: eat as is, use as a fruit dip or freeze in popsicle molds.

Veggie Sticks: dip radishes, celery, carrot, jicama, cucumber, bell pepper … into your favorite lo-cal dressing or stir lemon juice, salt, cayenne pepper and a little garlic into lo-fat yogurt.


Dessert Fruit Kid Friendly Recipes

Healthy and Easy Fruit Dessert Recipe

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Desserts can often be a tricky area when living a healthy lifestyle.  Luckily, there are many desserts that call for natural ingredients that can actually provide health benefits to your diet and can work with your plan on how to lose weight fast through nutrition.  One of my favorite desserts involves using papaya, mango, pineapple, a little coconut milk and some pistachios.  Because of its ingredients, this dessert is not only a healthy option but is also gluten free and can be eaten by people who suffer from diabetes (depending on their current blood sugar levels). This dessert tastes delicious and is high in vitamin C, fiber and beta-carotene.  Plus, it is quick and easy to make.

The first thing to do is slice up a ripe pineapple, mango or papaya.  You can mix up a combination of the fruit or choose just one.  Place the slices into a bowl or on a serving platter.

Next, you will drizzle coconut milk (or lite coconut milk) on top of the fruit.  For about every 16 slices of fruit, you should use approximately 4 teaspoons of coconut milk.

Lastly, add about 2 tablespoons of pistachios.  Most people like when the pistachios are chopped up into smaller pieces, but chopping or not chopping is up to your personal preference.  If you are short on time, the dessert can be eaten immediately.  However, if it is a hot day it is usually better to pop it back into the fridge for 10-15 minutes to make it cooler before eating.

This is also a good recipe to serve to kids on a hot day instead of popsicles.  Just prepare the fruit and coconut milk and stick it into the freezer for about 2 hours.  You can add the pistachios when your kids are ready to eat or leave them off for your picky eater.  If you are adding the pistachios, I have found that slightly mashing the fruit up inside of a bowl makes it easier for the kids to eat the fruit and pistachios at the same time.  For more health and fitness tips, visit Know My Body.

Fruit High Protein Kid Friendly Neutral Recipes

Low Calorie & Sugar Free Jello Gelatin Dessert Recipes

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Cool, clean, sometimes creamy and rich, sometimes bursting with fresh Fruit, gelatin desserts make my mouth water just thinking about them! And the beautiful thing is that I can have a rich and creamy dessert that is low calorie, high protein, low carb, low fat, Atkins compliant, in The Zone, Somersized … name your diet plan and jello will most likely be acceptable.

I prefer not to use sugar-free gelatin because it’s sweetened with aspartame. Aspartame has a strange effect on many people, completely halting weight loss. Don’t worry, it’s not permanent. It usually only lasts for the day that you’ve eaten aspartame. But since I don’t like to sabotouge a day of dieting, I prefer to use plain gelatin and flavor it with various items. If however, you don’t want to bother, you can always substitute sugar-free fruit flavored gelatin in the recipes below.

Note: If you use agar-agar or a soy based gelatin instead of gelatin then these recipes will be Neutral or vegan instead of  high protein recipes.

Basic Fruit Jello

If you’re having trouble getting your children (or DH) to eat fruit, this is an easy way to sneak it in.

Puree in blender

5 cups Fruit, fresh or frozen so that you end up with 3 cups puree
1/4 cup honey, agave nectar or unrefined sugar such as Sucanat or Rapadura

Dissolve 1 packet unflavored gelatin by sprinkling it over 1 tablespoon cold water in the same container that you’ll be serving from or storing your jello in. Then stir in 3 tablespoons boiling water. When the gelatin is dissolved stir in fruit puree. Cover and refrigerate until firm.

Insanely Low Calorie Fruit Flavored Jello

Dissolve 1 packet unflavored gelatin by sprinkling it over 1 tablespoon cold water in the same container that you’ll be serving from or storing your jello in. Then stir in 3 tablespoons boiling water. When the gelatin is dissolved stir in 3 cups water and enough of your favorite sugar free drink powder to flavor 3 cups of water. Cover and refrigerate until firm.

Basic Creamy Jello

Dissolve 1 packet unflavored gelatin by sprinkling it over 1 tablespoon cold water in the same container that you’ll be serving from or storing your jello in. Then stir in 3 tablespoons boiling water. When the gelatin is dissolved stir in:

3 cups non fat yogurt, pureed tofu, light cream cheese or light sour cream

1/4 cup honey or agave nectar

1 teaspoon vanilla

Flavor with any of the following:

  • maple syrup instead of honey and 1/2 teaspoon cinnamon
  • juice from one lemon, lime, or half an orange – use in place of the water and to replace an equal amount of yogurt
  • 1 cup strong decaf coffee in place of 1 cup of the yogurt
  • 1/4 cup cocoa powder
  • 1 cup pureed fruit to replace 1 cup yogurt

Dripless Popsicles

This is such a brilliant way to enjoy a cold treat on a hot day without the mess of sticky juice running down your hand. Make up a batch of Basic Jello or Basic Creamy Jello according to the directions above. Pour into popsicle molds and freeze.

Banana Cream Jello

Mash 1 to 2 bananas and stir into the Basic Jello or Basic Creamy Jello recipe, adjusting the liquid so that the total amount of jello is 3 cups.

Creamy Orange Gelatin

Puree in blender:

3 ounces tofu
1 cup nonfat yogurt or lowfat cream cheese
1/4 cup unrefined sugar
1 teaspoon orange oil or orange extract

Pour puree into a saucepan. Sprinkle 1 envelope unflavored gelatin over the puree. Stir over medium heat until gelatin is dissolved, 2-4 minutes. Pour into dishes. Chill until set.

Jello Torte

Make up 1 batch of Basic Jello. Pour 1/2 of it into a serving container and refrigerate. Set aside the other 1/2 of the recipe on the kitchen counter, do not refrigerate it. When the refrigerated jello is semi-firm, stir in 1 cup of your choice of fruit. Place back in refrigerator while making up 1 batch Creamy Jello.

Pour 1/2 the Creamy Jello into the serving container. Refrigerate until this layer is semi-firm.

Pour remaining 1/2 of the Basic Jello over the Creamy Jello. If the Basic Jello is not liquid enough to pour, gently reheat it in the microwave for 10 to 20 seconds or over a double boiler. When this layer is semi-firm pour the remaining half of the Creamy Jello over it. Refrigerate until firm.

Toppings for Jello:

  • UnDiet Whipped Cream: Whip heavy cream flavored with vanilla extract and sweetened with honey, agave nectar or unrefined sugar until stiff peaks form.
  • Creamy Dip:: Whip 1 cup creme fraiche or heavy cream that’s been whipped into soft peaks together with 1 teaspoon grated orange peel, 1 teaspoon fresh orange juice and 1/2 cup date or maple sugar.
  • sliced almonds
  • chopped nuts
  • well-drained mandarin orange slices
  • sliced strawberries
  • blueberries
  • raspberries
  • boysenberries
Dessert Fruit Kid Friendly Recipes

Individual Apple Pies

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Preheat oven to 350 degrees.

Place sliced apples in a (well buttered) pie tin.

Sprinkle with a handful of unrefined sugar or any UnDiet-approved sweetener and (cinnamon, apple pie spice, pumpkin pie spice …).

Bake for 20-30 minutes until apples are soft. Roughly mash with a potato masher or fork right in the pie tin.

Scoop out the middle of one or more whole wheat bagels. Toast and butter. Or use thick slices of whole grain bread, or English muffins. You could also use whole wheat pitas or whole wheat tortillas. Heat and butter the inside of the pitas before stuffing with the cooked apples. Heat and butter the tortilla before rolling up around the cooked apples.

Pile the apple mixture on top of your bread of choice.

Dessert Kid Friendly Recipes

Quick Fudge

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Next time you’re hankering for a quick fix of chocolately deliciousness, this microwave fudge will have you in rapturous ecstasy.

Melt in microwave or over double-boiler:

  • 12-oz bag grain-sweetened chocolate chips
  • 8 oz grain-sweetened peanut butter chips (or additional chocolate chips)
  • 1 can SF sweetened condensed milk or ?cups from recipe

Stir in:

  • 2 cups or 4 handfuls toasted nuts
  • 1 cup or 2 handfuls raisins or other dried fruit (optional)

Press into lined pan and place in fridge until semi-hardened. Cut into squares and allow to fully harden.