eHealth Connection | Cooper University Hospital

These festive, fat-free cookies dress up your dessert tray, and they’re good for you. A sweet treat that everyone can eat, these cookies are gluten free, too.

Ingredients

Yield: 24 cookies
Portion size: 1 cookie

• 4 egg whites
• 1/2 cup granulated sugar
• 1/2 cup powdered sugar

Preheat oven to 200°.

Beat egg whites with a hand mixer until frothy. Mix in sugars until stiff peaks start to form. Do not overmix.

Tint with food coloring for a festive look or add nuts, dark chocolate chips or cocoa for some variety.

Drop mounds of meringue onto baking sheet, using two spoons. Bake in oven for two hours. Turn off oven, but do not remove cookies.
Leave in oven overnight or at least 2 hours. Store in an airtight container.

Nutrition Information

Calories: 29
Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 9mg
Carbohydrates: 7g
Fiber: 0g
Protein: 1g

Topped with a refreshing mint coconut yogurt, this low-fat carrot and orange soup will become a family favorite. Delicious warm or chilled, this healthy soup can be served year round.

Soup

• 1/2 cup sliced shallots
• 2 lb diced carrots
• 1 cup carrot juice
• 1 cup water
• 1 cup orange juice
• 1 sprig thyme
• 1/4 tsp orange zest
• Black pepper to taste

Yogurt Topping

• 1/2 cup no sugar added plain yogurt
• 3 Tbsp coconut powder or 1 tsp coconut extract
• 1 Tbsp chopped fresh mint leaves
• 1 Tbsp honey
• Orange slices and mint leaves for garnish

Make soup: Lightly coat a large saucepan with nonstick cooking spray and heat over medium heat. Add shallots and carrots and sauté for 5 minutes. Reduce heat and cook, covered, for 10 minutes or until softened. Add carrot juice, water, orange juice and thyme. Bring to a boil; reduce heat and simmer, covered, for 20 minutes. In a blender, purée soup mixture until smooth. Add orange zest and pepper and stir to combine.

Make yogurt topping: In a small bowl, combine yogurt, coconut powder, chopped mint and honey and whisk until combined. Garnish each serving with a dollop of yogurt topping, orange slices and mint leaves.

Yield: 6 servings

Nutrition Facts (per serving): Calories: 168; Fat: 5g; Saturated Fat: 4g; Cholesterol: 1mg; Sodium: 145mg; Carbohydrates: 28g; Fiber: 5; Protein: 3g

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This recipe is heart healthy, diabetes friendly and gluten free. Read the full story

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These recipes are: Heart Healthy, Diabetes Friendly, Gluten Free

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