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Low-Fat, Low-Salt and Sugar-Free Desserts

author image Susan Lundman
Susan Lundman began writing about her passions of cooking, gardening, entertaining and recreation after working for a nonprofit agency, writing grants and researching child development issues. She has written professionally for six years since then. Lundman received her M.A. from Stanford University.
Low-Fat, Low-Salt and Sugar-Free Desserts
Citrus-flavored granitas meet all the criteria for a healthful dessert. Photo Credit: Stockbyte/Stockbyte/Getty Images

Lingering over dessert is one of life's little pleasures, even when the dessert is low in fat, salt and sugar. Fruit-based desserts contain some natural sugars, but they are an easy go-to option for low-fat, low-salt and fairly low-sugar desserts. Fill your pantry and refrigerator with fruit and other low-fat, low-salt and sugar-free staples to help you transform rich, indulgent desserts into delicious and wholesome ones.

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Fresh and Fruitful Choices

Bowl of fresh peaches
Bowl of fresh peaches Photo Credit: Liv Friis-Larsen/iStock/Getty Images

Fresh fruit provides nutrition and fiber with little fat and salt. Fruits with the least amount of sugar include limes and lemons, which have virtually no sugar, and cantaloupe, grapefruit, honeydew melon, nectarines, peaches, pineapple, strawberries and tangerines, which have small amounts of sugar. Serve cut fruit with grated ginger, a spritz of lime juice, thin strips of mint or basil, and a dollop of fat-free sour cream or Greek yogurt.

Bake It, Grill It or Zap It

Pears on tree branch
Pears on tree branch Photo Credit: Oksana Shufrich/iStock/Getty Images

The amount of natural sugars in cooked fruit doesn't change when you grill the fruits, but the sugars do caramelize and intensify their flavors. Good grilling candidates include pineapple or nectarine slices, which cook in about four minutes per side. Pears have a bit more natural sugar than some other fruits; serve half a pear to each diner to keep the sugar content low. Pears cook in about 20 minutes in the oven and three minutes per side in the microwave.

Freeze It

Scooper in bowl filled with stevia
Scooper in bowl filled with stevia Photo Credit: Heike Rau/iStock/Getty Images

A granita is a granular ice mixture you make by freezing a flavored liquid in a shallow dish and stirring it with a fork every 30 minutes for about two hours. Low-fat, low-salt and sugar free-mixtures include blended fruit with enough fat-free sour cream or yogurt to form a shake-like consistency. Or flavor a granita with unsweetened flavorful teas; coffee with a small amount of fat-free milk; or wine. Use a sugar-free sweetener, such as stevia, for sweetness in any granita.

Keep It Thin

Filo filled with ricotta cheese and topped with raspberries
Filo filled with ricotta cheese and topped with raspberries Photo Credit: AnjelaGr/iStock/Getty Images

With no sugar and small amounts of fat and salt, mini filo shells make an elegant dessert with the added benefit of small portion sizes. Fill the shells with a dab of part-skim ricotta cheese combined with a bit of non-sugar sweetener. Add a sprig of mint or a few fresh berries on top. Filo, also called phyllo, is also a good substitute in rich pastry tarts when you spray the flat sheets with cooking oil instead of butter.

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