Buttermilk - Cultured buttermilk is skim milk with an added bacterial culture, to give it aa natural tangy flavor.

Cottage cheese - A fresh, low-fat cheese which is also now available in reduced-fat versions.

Crème fraiche - A thick, sour cream. Reduced fat(light) crème fraiche has a fat content of only about 15%.

Eggs - The yolks contain most of the fat and calories; however, many desserts can be made just with the whites.

Fromage frais - A fresh, soft cheese, usually available in two fat levels: very low-fat (0.4%) or creamy (7.9%). It makes a good accompaniment for many desserts.

Low - fat or skim milk soft cheese - Soft cheeses made with low fat or skim milk are good substitutes for cream cheese.

Reduced - fat/Low-fat spreads - Between 25 and 60% fat; lower-fat ones are not suitable for cooking: check the label.

Ricotta cheese - A very soft, mild, white Italian cheese of 11% fat: rather like cottage cheese, but with a smooth, creamy texture. Use as fresh as possible.

Part-skim milk - Has about 1.5-1.8%fat, and reduced amounts of vitamins A and D.

Skim milk - Skim milk has had virtually all its fat removed, to leave no more than 0.3%. Most of the vitamins A and D are also removed.

Tofu - A high-protein, low-fat curd made from soy milk, which is available in firm “original” or softer”silken”varieties.

YOGURT
Yogurt is a very nutritious, easily digestible food that is a wonderful substitute for cream in a low-fat diet.

Bio-yogurts - Bio-yogurts contain bacterial cultures that are believed to aid digestion and dietary balance. They have a mild, smooth taste, which is less acidic than traditional yogurts.

Non-fat yogurts - These may have as little as 0.1% fat content and are lower in total calories than other yogurts.

Greek yogurts - These are made from whole milk and have a fat content of around 10%; they have a rich, creamy flavor and smooth texture. There are now ’light’ versions of Greek yogurt available, with a reduced fat content.

Low-fat yogurts - These have about a 1% fat content, and are available in either stirred or set varieties.

Organic yogurt - This is made entirely with organic produce.

Whole-milk yogurts - These are made with whole milk, so have a creamier taste and about a 3% fat content.

PANTRY
The following ingredients keep well and are good to have in the house for last minute or impulse desserts.

Artificial sweeteners - These can be liquid or granulated. They are a useful alternative to sugar for sweetening recipes while keeping down the calories. Most have about a tenth of the calories of sugar.

Dried fruit - An essential, nutritious pantry standby. Currants, raisins are ready to use but, larger fruits should be soaked for several hours or simmered in water before use. Ready-to-eat dried apricots and prunes don’t’ need any pre-soaking.

Fruit spreads and juices - Concentrated, unsweetened fruit spreads and juices can be kept handy as a good natural sweetener for all kinds of desserts.

Honey - Using this instead of sugar does not reduce the calories, but it is a healthier option and you can often use less honey than sugar, because honey tastes slightly sweeter and adds a pleasant flavor, especially if you choose a flower-scented honey.

Nuts - Almonds, walnuts, hazelnuts, add texture and flavor ot desserts, but use them sparingly as they tend to be high in fat.

All-purpose or whole wheat flour - For healthy desserts, whole wheat flour is a good choice, but it is not always suitable and can sometimes give a heavy result. To avoid this, try using half whole wheat flour and half all-purpose flour.

Rolled oats - High in soluble fiber, these are a healthy source of carbohydrates for all kinds of cooked desserts.

Powdered gelatin - Usually available in measured packets, containing enough to set 600 ml/1 pint/ 2 ½ cups of liquid. Not suitable for vegetarians who should use agar agar instead.
Rose water/Orange-flower water- Delicately perfumed flavorings for creamy dishes or fruit. Use sparingly, as they are very concentrated.

Powdered milk - A useful pantry standby for when you run out of fresh milk, or to add extra richness to skim-milk desserts.

Spices - Sweet spices such as cinnamon, cloves, allspice, star anise, cardamom and nutmeg are useful flavorings for many desserts.

Sugar - There is no caloric difference between white and brown sugars. Try to choose unrefined sugars, which contain no additives or colorings. The darker the sugar, the mor flavor of molasses you will get.

Vanilla or almond extract - Try to choose natural extracts if possible, for the best flavor.