- Sugar Free Low-Calorie Jell-O Gelatin 10 calories, 0 g carbohydrate 10 calories, 0 g carbohydrate Exchanges: free food Exchanges: free food - Sugar-free popsicles (check labels, nutrition information varies from brand to brand) Exchanges: If the popsicle contains less than 20 calories or less than 5 grams of carb per serving it is a free food.

- 1 reduced-fat string cheese 80 calories, 0 g carbohydrate 80 calories, 0 g carbohydrate Exchanges: 1 medium-fat meat Exchanges: 1 medium-fat meat - 1 hard-boiled egg (or 3 hard-boiled egg whites) 75 calories, 0 g carbohydrate Exchanges: 1 medium-fat meat (if egg whites are used, 11/3 very lean meats) - 2 ounces turkey or lean ham wrapped in lettuce leaves 70 calories, 2 g carbohydrate 70 calories, 2 g carbohydrate Exchanges: 2 very lean meats Exchanges: 2 very lean meats - 10 almonds, unsalted 80 calories, 3 g carbohydrate 80 calories, 3 g carbohydrate Exchanges: 2 fats Exchanges: 2 fats - Celery sticks with 2 tablespoons fat-free cream cheese 40 calories, 4 g carbohydrate 40 calories, 4 g carbohydrate Exchanges: 1 very lean meat Exchanges: 1 very lean meat - 1 level tablespoon peanut b.u.t.ter with celery sticks 100 calories, 4 g carbohydrate 100 calories, 4 g carbohydrate Exchanges: 2 fats Exchanges: 2 fats - 1 slice fat-free cheese on 1 plain rice cake 70 calories, 10 g carbohydrate 70 calories, 10 g carbohydrate Exchanges: 1 very lean meat, starch Exchanges: 1 very lean meat, starch - 8 baby carrots with 2 level tablespoons guacamole (subst.i.tute pepper sticks for the carrots and carbs drop to 6 grams) 90 calories, 10 g carbohydrate 90 calories, 10 g carbohydrate Exchanges: 2 vegetables, 1 fat Exchanges: 2 vegetables, 1 fat - apple, sliced, with 1 level teaspoon peanut b.u.t.ter 70 calories, 10.5 g carbohydrate 70 calories, 10.5 g carbohydrate Exchanges: fruit, 1 fat Exchanges: fruit, 1 fat - 8 baby carrots and 2 level tablespoons hummus (subst.i.tute pepper sticks for the carrots and carbs drop to 9 grams) 85 calories, 13 g carbohydrate 85 calories, 13 g carbohydrate Exchanges: 1 vegetables, 1 fat Exchanges: 1 vegetables, 1 fat - 6 ounces fat-free plain or flavored yogurt with artificial sweetener 90 calories, 17 g carbohydrate 90 calories, 17 g carbohydrate Exchanges: 1 fat-free milk Exchanges: 1 fat-free milk 100 to 200 calories - 8 macadamia nuts 150 calories, 3 g carbohydrate 150 calories, 3 g carbohydrate Exchanges: 3 fats Exchanges: 3 fats - cup fat-free or 1% reduced-fat cottage cheese mixed with 1 tablespoon chopped nuts 130 calories, 4 g carbohydrate 130 calories, 4 g carbohydrate Exchanges: 2 lean meats, 1 fat Exchanges: 2 lean meats, 1 fat - Whole nuts: 1 ounce ( cup) almonds, cashews, toasted pecans, soy nuts, walnuts, or peanuts 180 to 200 calories, 5 g carbohydrate 180 to 200 calories, 5 g carbohydrate Exchanges: 4 fats Exchanges: 4 fats - cup fat-free or 1% reduced-fat cottage cheese mixed with 2 tablespoons ground flaxseed 140 calories, 7 g carbohydrate 140 calories, 7 g carbohydrate Exchanges: 2 lean meats, 2 fats Exchanges: 2 lean meats, 2 fats - cup pistachio nuts or sunflower seeds in the sh.e.l.l 180 calories, 7 to 9 g carbohydrate 180 calories, 7 to 9 g carbohydrate Exchanges: 4 fats Exchanges: 4 fats - 8 baby carrots dipped in cup fat-free or 1% reduced-fat cottage cheese 110 calories, 10 g carbohydrate 110 calories, 10 g carbohydrate Exchanges: 2 lean meats, 1 vegetables Exchanges: 2 lean meats, 1 vegetables - 1 bell pepper, cut up, with cup guacamole 144 calories, 11 g carbohydrate 144 calories, 11 g carbohydrate Exchanges: 2 vegetables, 2 fats Exchanges: 2 vegetables, 2 fats - 1 cup edamame (boiled soybeans in the pod), lightly seasoned with salt subst.i.tute 150 calories, 12 g carbohydrate 150 calories, 12 g carbohydrate Exchanges: 1 medium-fat meat, 1 starch Exchanges: 1 medium-fat meat, 1 starch - 1 bell pepper, cut up, with cup hummus 118 calories, 13 g carbohydrate 118 calories, 13 g carbohydrate Exchanges: 2 vegetables, 2 fats Exchanges: 2 vegetables, 2 fats - 10 almonds with 1 apple 150 calories, 21 g carbohydrate 150 calories, 21 g carbohydrate Exchanges: 1 fruit, 2 fats Exchanges: 1 fruit, 2 fats - 1 slice reduced-calorie, whole wheat toast with 1 level tablespoon peanut b.u.t.ter 140 calories, 14 g carbohydrate 140 calories, 14 g carbohydrate Exchanges: starch, 2 fats Exchanges: starch, 2 fats - 6 ounces fat-free, plain or artificially flavored yogurt mixed with 2 tablespoons ground flaxseed (or 1 tablespoon chopped nuts) 150 calories, 20 g carbohydrate 150 calories, 20 g carbohydrate Exchanges: 2 fats, 1 fat-free milk Exchanges: 2 fats, 1 fat-free milk - 1 apple, sliced, with 1 level tablespoon peanut b.u.t.ter 166 calories, 22 g carbohydrate 166 calories, 22 g carbohydrate Exchanges: 1 fruit, 2 fats Exchanges: 1 fruit, 2 fats - 1 ounce plain soy crisps (check labels, nutrition information will vary) Exchanges: 1 lean meat, 1 starch Exchanges: 1 lean meat, 1 starch SPECIAL SUGAR-FREE RECIPES.

- Chocolate-Hazelnut Biscotti 40 calories, 6 g carbohydrate 40 calories, 6 g carbohydrate Exchanges: starch Exchanges: starch - Chocolate Angel Food Cake 70 calories, 15 g carbohydrate 70 calories, 15 g carbohydrate Exchanges: 1 starch Exchanges: 1 starch - Sour Cream Coffee Cake with Cinnamon and Walnuts 240 calories, 29 g carbohydrate 240 calories, 29 g carbohydrate Exchanges: 2 starch Exchanges: 2 starch CAULIFLOWER MASHED "POTATOES"

Whether you're watching your carbs or trying to lose weight, or if you simply love hot, creamy comfort food, this recipe is calling your name. It's very popular among my clients (and staff nutritionists!) and 1 serving provides only 78 calories and 9 grams of carbs.

Makes 4 servings, cup each

1.

head cauliflower, cut into florets of roughly the same size .

cup low-sodium, low-fat chicken broth

1.

tablespoon cornstarch

4.

ounces fat-free cream cheese

2.

tablespoons grated Romano or Parmesan cheese .

teaspoon garlic powder .

teaspoon onion powder .

teaspoon paprika Salt Ground black pepper

1. Steam the cauliflower over boiling water for 15 to 20 minutes, until tender. Drain. Place the cauliflower in a food processor or blender along with cup broth. Puree on high until smooth. Transfer the puree to a medium saucepan.

2. In a cup, dissolve the cornstarch in the remaining cup broth, and add to the cauliflower puree. Add the cream cheese, Romano or Parmesan cheese, garlic powder, onion powder, and paprika. Cook over medium heat, stirring, 2 to 3 minutes, until the puree begins to thicken. Season with salt and pepper to taste. Serve immediately.

PER SERVING.

78 calories, 8 g protein, 9 g carbohydrate, 2.8 g total sugar, 1 g fat (1 g saturated), 0 mg cholesterol, 262 mg sodium, 3 g fiber

EXCHANGES.

1 very lean meat, 2 vegetables CHOCOLATE-HAZELNUT BISCOTTI.

When it came time to test recipes, I knew biscotti had to be included-they are among my personal favorite desserts. I made two batches, one with white flour and one with whole wheat pastry flour, completely expecting the white flour version to taste better. But low and behold, they were equally fantastic! Spend the time to make a batch of these crunchy sugar-free cookies, they're well worth it.

Makes 20

1.

cups whole wheat pastry flour

1.

cup sugar subst.i.tute .

cup unsweetened cocoa powder, preferably Dutch-process 1.

tablespoons instant espresso powder

1.

teaspoon baking soda .

teaspoon salt

2.

eggs

2.

egg whites

2.

teaspoons vanilla extract

1.

teaspoon almond extract .

cup hazelnuts, toasted and coa.r.s.ely chopped

1. Preheat the oven to 300F. Line a large baking sheet with parchment paper or waxed paper.

2. Sift the flour, sugar subst.i.tute, cocoa, espresso powder, baking soda, and salt onto a piece of waxed paper or foil. In a large bowl, combine the eggs, egg whites, vanilla, and almond extract. Beat with an electric mixer set on medium speed. Reduce the speed to low and gradually add the flour mixture until a stiff dough forms, adding the hazelnuts when the dough is about half mixed.

3. On a floured surface, divide the dough in half. Form each half into a 12-long log, pressing down the top slightly to a 3 width. Transfer the logs to the prepared baking sheet, placing them an inch or two apart. Bake until almost firm to the touch, about 40 minutes. Remove from the oven and let cool for 10 minutes.

4. Using a spatula, carefully transfer the logs to a work surface. Using a serrated knife, cut logs on the diagonal into -to -thick slices. Arrange the slices, cut side down, on the baking sheet. Return to the oven and bake 30 minutes longer, turning once halfway through. Cool completely on a wire rack. Store in an airtight container in the refrigerator for up to 2 weeks.

PER BISCOTTI.

40 calories, 2 g protein, 6 g carbohydrate, 0 g total sugar, 1 g fat (0 g saturated), 14 mg cholesterol, 73 mg sodium, 1 g fiber

EXCHANGES.

starch SOUR CREAM COFFEE CAKE.

WITH CINNAMON AND WALNUTS.

This is a perfect dessert to bake when you're looking to enjoy something special. It's a bit more caloric and carb-heavy than my other sugar-free, sweet treats...but it is undeniably lighter and safer for your diet than traditional sour cream coffee cake. The walnuts, eggs, and fat-free sour cream lend great taste and help slow the absorption of carbs in the blood. This cake is a huge huge hit with my family and friends! hit with my family and friends!

Makes 8 servings