Ingredients needed:

• Four tbsp. cocoa
• One cup of hot coffee
• One egg
• ¼ cup of fat free egg substitutes
• Two cups of 1% milk
• ½ cup of sugar
• One tsp. vanilla
• Six slices of firm and dry white bread (cubed)
• ½ tsp. ground cinnamon
• Nonfat whipped topping

Preparation:

This will make about six servings

Take the cocoa and whisk it into the coffee in a small bowl or a 2-cup measure. Let this cool

When the coffee is cooling, beat in the eggs and the egg substitute gently. Then add in the coffee mixture, the low fat milk, the fat free milk, the vanilla, the bread, and the sugar. Pour this all into the crock pot, and then sprinkle on the cinnamon.

Cover this all and cook it on a low, until you can insert a knife in and it will come out clean. This will take you about three hours. You are now ready to serve, Serve this pudding chilled or at room temperature or even warmed! Any way you wish. You may also top with the whipped cream

This recipe has about 192 calories per serving and about 2 grams of fat.

Ingredients:

• Four cups of skim milk
• ¼ cups of medium grain rice
• ½ cups of sugar
• ½ tsp ground cardamom
• ½ tsp vanilla
• ½ cup of vanilla nonfat yogurt
• For the garnish: cinnamon sugar

Preparation:

This dish will yield about six servings

First, mix the milk, sugar, rice, and the cardamom in the crock pot. Then cover this all and cook at a low until the rice becomes very soft ( this will take you about seven to eight hours) Then remove the rice from the pot, and then add in the vanilla. Let it cool at room temp, for one hour and then add in the yogurt. Let it chill for about four hours, and then you are ready to serve! Garnish it all with some cinnamon sugar

There are about 156 calories per serving and about .3 grams of fat in this recipe.

** You may opt for a fiber rich option, and choose brown rice instead of white rice**

Ingredients:

• One quart of apple juice
• One quart of cranberry juice
• Six whole cloves
• Four herbal lemon tea bags
• One cinnamon stick
• For garnish: lemon slices

Preparation:

This will make about sixteen servings

First, pour all of the juices into the crock pot, and then add in the cloves, the tea, and the cinnamon. Then cover this all and cook it on low. This will take you about three hours.

Then take out the tea bags and the cinnamon. You are now ready to serve. Pour the juice out with a ladle into mugs and then garnish it all with the lemon slices.

This recipe ha about 60 calories and .1 grams of fat per serving

** If you wish, you may switch out the lemon slices and tea for some orange slices and tea**

Ingredients

• Two cups of white grapes
• Two nectarines (peeled and then sliced0
• Two Anjou pears (peeled and then cubed)
• Two apples (peeled and then cubed)
• Two oranges (peeled and then sectioned0
• One stick of cinnamon
• ¼ tsp. of ground nutmeg
• One cup of orange juice
• Two cups of low fat vanilla yogurt, or orange sherbet.

Preparation

This will make about six servings

Take and combine the grapes, pears, apples, oranges, cinnamon, nectarines, and the orange juice into the crock pot. Mix it gently by tossing. Then cover this all and allow it to cook at a low for about three hours, or you may cook at a high for about 2 hours, just until the apples have become tender.

Throw away the cinnamon, and mix by stirring. Then let it cool down for a bit and you are ready to serve. Serve it with the yogurt or sherbet.

This recipe has about 209 calories per serving and has about 1.8 grams of fat.