Whether you are trying to cut down on fat or to introduce more fruits to your diet, here are two quick and delicious options. They can be served as dessert, breakfast or snacks.

Very Berry Crepes

WHAT YOU NEED

• 1/4 cup water
• 1 tbsp sugar
• 1 tsp cornstarch
• 1 cup raspberries
• 1 cup blueberries
• 2 7” ready-made crepes (you can buy them frozen or as a powder mix)

STEP-BY-STEP INSTRUCTIONS

1. In a saucepan, mix sugar, cornstarch and water.
2. Bring to a simmer.
3. Add ½ cup blueberries and stir continuously until the mix becomes thick and has the consistency of sauce (the blueberries should dissolve)
4. Remove a small portion of the sauce (keep it aside in a bowl)
5. Add raspberries and stir for about 20 seconds. The raspberries will become soft but not lose their form completely.
6. Remove saucepan from heat.
7. Spoon mix over crepes and roll.
8. Sprinkle the rest of the sauce and some blueberries on top.

PER SERVING (1 crepe):

130 calories, 1.1 grams of fat, 5 mg cholesterol

(recipe from Prevention’s Fit and Fast Meals in Minutes by Linda Gassenheimer, Rodale Press)

Coconut Sticky Rice with Mango

WHAT YOU NEED

• 1 cup sticky rice
• 3 oz. coconut milk
• 6 tsp sugar
• 1 tsp salt
• 1 whole mango, peeled and cut into thick slices
• Optional: peanuts, toasted sesame seeds, coconut

STEP-BY-STEP INSTRUCTIONS

1. Soak rice in warm water for at least 4 hours.
2. In a steamer, cook sticky rice until tender (around 25 minutes).
3. Combine coconut milk, sugar and salt in a saucepan and bring to a boil over medium heat stirring until sugar is dissolved.
4. Transfer warm sticky rice into a large bowl.
5. In small portions, pour coconut sauce over rice and mix. Repeat process until rice is evenly coated with sauce.
6. Cover rice and let stand for 20 to 30 minutes to allow coconut sauce to absorb into rice.
7. On a plate, arrange peeled ripe mango slices next to a portion of coconut sticky rice. Drizzle a little coconut milk over the sticky rice and sprinkle with peanuts, toasted sesame seeds and coconut.

PER SERVING (6 oz.): 348 calories, 10 grams of fat, 0 mg cholesterol

(recipe from Chef Katie Chin with Thai Kitchen/Simply Asia)

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Quick Tips

• Reduce cooking time by soaking rice overnight
• Replace 1oz. of coconut rice with skim milk to further reduce fat and sugar content
• Use Stevia in place of sugar to reduce carb content