Phase 1 Desserts to Satisfy Your Sweet Tooth

Whether you love light, fluffy soufflés, creamy custards, or cookies made with jam and nuts, you can satisfy your sweet tooth on every Phase of the South Beach Diet with this collection of desserts. While you won’t be eating any starches or sugary foods on Phase 1, you can still enjoy our flan, panna cotta, and the rest of these delicious dinner finales. Each one of these sweets contains filling protein to help keep hunger and cravings at bay so you won’t be tempted to snack on something unhealthy later in the evening. Feel free to experiment with monk fruit, a relatively new all-natural no calorie sweetener, in these recipes, if you like. The good news: On Phase 1 of the South Beach Diet, can have your dessert and eat it, too.

Maple-Almond Flan
If you’re hankering for something creamy, our waist-friendly version of this classic custard is silky and luscious. We use fat-free evaporated milk and egg substitute to prepare the flan, which is flavored with vanilla and almond extracts and sugar-free maple syrup. Although this recipe takes awhile to prepare, you’ll have four flans to share with family or to enjoy yourself throughout the week.

Creamy Lemon-Vanilla Ricotta Soufflés
Individual soufflés make great Phase 1 desserts because they are light, fluffy, and not too filling. Part-skim ricotta cheese gives this dessert a delightfully smooth texture, and the addition of lemon zest gives it just that—zest.

Chilled Espresso Custard
Coffee lovers will instantly fall for our espresso-flavored custard. Here, we combine instant espresso with low-fat milk, vanilla extract, and a no-calorie sweetener. The custard is then poured into ramekins and boiled in a skillet. It’s then refrigerated for about 3 hours before being garnished with ground cinnamon and lemon twists.

Almond-Jam Bars
Egg whites and almonds are the basis for the “dough” for these gluten-free cookies. Once the cookies are baked, we add a touch of sugar-free jam (choose whatever flavor you like best). It will be hard, but stick to two cookies as a serving and enjoy them with a glass of fat-free or low-fat milk.

Coconut Panna Cotta
Curious about how to use unsweetened coconut milk? Our Coconut Panna Cotta recipe combines it with low-fat, low-sugar soy milk for extra creaminess, with vanilla extract and ground cinnamon added as flavor accents. You can make the panna cotta a few days ahead and refrigerate until you’re ready to serve.

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