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                       CRUNCHY PUMPKIN PIE

This pie uses only a small amount of oil in the crust and skim milk in the filling to make it heart-healthy.
For the pie crust:

1 C   quick cooking oats
1/4 C  whole wheat flour
1/4 C  ground almonds
2 Tbsp   brown sugar
1/4 tsp salt
3 Tbsp   vegetable oil
1 Tbsp   water

For the pie filling:

1/4 C  packed brown sugar
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp salt
1 egg, beaten
4 tsp vanilla
1 C   canned pumpkin
2/3 C   evaporated skim milk

Preheat oven to 425 F.
1-Mix oats, flour, almonds, sugar, and salt together in small mixing bowl.
2-Blend oil and water together in measuring cup with fork or small wire whisk until emulsified.
3-Add oil mixture to dry ingredients and mix well. If needed, add small amount of water to hold mixture together.
4-Press into a 9-inch pie pan and bake for 8-10 minutes, or until light brown.
5-Turn down oven to 350 F.
6-Mix sugar, cinnamon, nutmeg, and salt together in a bowl.
7-Add eggs and vanilla and mix to blend ingredients.
8-Add pumpkin and milk and stir to combine.
9-Pour into prepared pie shells.
10-Bake 45 minutes at 350 F or until knife inserted near center comes out clean.

Yield: 9 servings--Serving Size: 1/9 of a 9-inch pie

Each serving provides:

Calories: 177
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 24 mg
Sodium: 153 mg

This heart-healthy pie crust is made with vegetable oil and skim milk.
1 1/4 cups   flour
1/4 tsp  sugar
1/3 cup skim milk
2 Tbsps vegetable oil

1/4 cup   white sugar
1/4 cup brown sugar
1/2 tsp salt
1/4 tsp nutmeg
3 large  eggs, beaten
1/4 cup evaporated skim milk, canned
1 tsp  vanilla extract
3 cups sweet potatoes (cooked and mashed)

1-Preheat oven to 350 F.
2-Combine the flour and sugar in a bowl.
3-Add milk and oil to the flour mixture.
4-Stir with fork until well mixed and then form pastry into a smooth ball with
your hands.
5-Roll the ball between two 12-inch squares of waxed paper using short, brisk
strokes until pastry reaches edge of paper.
6-Peel off top paper and invert crust into pie plate.


Combine sugars, salt, spices, and eggs.
Add milk and vanilla. Stir.
Add sweet potatoes and mix well.
Pour mixture into pie shell.
Bake for 60 minutes or until crust is golden brown. Cool and cut into 16
Makes 16 servings--Serving size: 1 slice

Calories 147
Fat 3 g
Saturated fat less than 1 g
Cholesterol 40 mg
Sodium 98 mg

                           1-2-3 PEACH COBBLER

Cooking oil spray helps to coat the pan with little fat or calories.
1/2 tsp cinnamon, ground
1 Tbsp vanilla extract
2 Tbsps cornstarch
1 cup peach nectar
1/4 cup pineapple juice or peach juice
2 16-oz cans    peaches, sliced, packed in juice, drained (or 1-3/4 lbs) fresh

1 Tbsp margarine, tub
1 cup pancake mix, dry
2/3 cup all-purpose flour
1/2 cup sugar
2/3 cup  evaporated skim milk
nonstick cooking oil spray (for baking dish)
1/2 tsp nutmeg
1 Tbsp brown sugar

1-Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or
peach juice in a saucepan over medium heat. Stir constantly until mixture
thickens and bubbles.
2-Add sliced peaches to mixture.
3-Reduce heat and simmer for 5 to 10 minutes.
4-In another saucepan melt margarine and set aside.
5-Lightly spray an 8-inch square glass dish with cooking oil spray. Pour hot
peach mixture into the dish.
6-In another bowl, combine pancake mix, flour, sugar, and melted margarine. Stir in milk.
7-Quickly spoon this mixture over peach mixture.
8-Combine nutmeg and brown sugar. Sprinkle mixture on top of batter.
9-Bake at 400 F for 15 to 20 minutes or until golden brown.
10-Cool and cut into 8 squares.
Makes 8 servings--Serving size: 1 square

Calories 271
Fat 4 g
Saturated fat less than 1 g
Cholesterol less than 1 mg
Sodium 263 mg
                              RICE PUDDING

Use skim milk instead of whole milk to reduce fat and calories.
6 cups water
2 cinnamon sticks
1 cup rice
3 cups skim milk
2/3 cup sugar
1/2 teaspoon   salt

1-Put the water and cinnamon sticks into a medium saucepan. Bring to a boil.
2-Stir in rice. Cook on low heat for 30 minutes until rice is soft and water has evaporated.
3-Add skim milk, sugar, and salt. Cook for another 15 minutes until it thickens.

Yield: 5 servings--Serving size: 1/2 cup

Each serving provides:

Calories: 372
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 3 mg
Sodium: 366 mg
Calcium: 255 mg
Iron: 2 mg
                                            WINTER CRISP

Only 1 tablespoon of margarine is used to make the crumb topping of this tart and tangy fruit dessert that is cholesterol free and low sodium.

1/2 C sugar
3 Tbsp all-purpose flour
1 tsp lemon peel, grated
3/4 tsp lemon juice
5 C apples, unpeeled, sliced
1 C cranberries

2/3 C rolled oats
1/3 C brown sugar, packed
1/4 C whole wheat flour
2 tsp ground cinnamon

1 Tbsp soft margarine, melted 

1-To prepare filling, in a medium bowl combine sugar, flour, and lemon peel; mix well. Add lemon juice, apples, and cranberries; stir to mix. Spoon into a 6-cup baking dish.
2-To prepare topping, in a small bowl, combine oats, brown sugar, flour, and cinnamon. Add melted margarine; stir to mix.
3-Sprinkle topping over filling. Bake in a 375 F oven for approximately 40-50 minutes or until filling is bubbly and top is brown. Serve warm or at room temperature.
4-Variation: Summer Crisp: Prepare as directed, substituting 4 cups fresh or unsweetened frozen (thawed) peaches and 3 cups fresh or unsweetened frozen (unthawed) blueberries for apples and cranberries. If frozen, thaw peaches completely (do not drain). Do not thaw blueberries before mixing or they will be crushed.

Yield: 6 servings--Serving Size: 1-3/4-inch by 2-inch piece

Each serving provides:

Calories: 284
Total fat: 6 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 56 mg
                          MOUSSE A LA BANANA

This creamy dessert is low in saturated fat, cholesterol, and sodium.

2 Tbsp low fat (1%) milk
4 tsp sugar
1 tsp vanilla
1 medium  banana, cut in quarters
1 C plain low fat yogurt
8   1/4-inch banana slices

1-Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.
2-Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.

Yield: 4 servings--Serving Size: 1/2 cup

Each serving provides:

Calories: 94
Total fat: 1 g
Saturated fat: 1 g
Cholesterol: 4 mg
Sodium: 47 mg