Low Fat Ambrosia

pants.jpgThis is a Tuesday Tip for those of us in the Sisterhood of the Shrinking Pants! After the holidays (the food/the lack of time/the cold that wouldn’t go away) I’ve been back to eating better and working out regularly. The scale is moving downward slowly, but the inches are coming off nicely. Those pants that used to be tight are totally loose so I’ve moved down a size into a 10 for encouragement.

They fit, muffin-top notwithstanding! I’ve been doing the same thing as before — lots of lean meats, vegetables and dark leafy greens. I’ve added the Quaker Weight Control Oatmeal (big yum) to my morning as breakfast and I’ve been trying to eat more fruit which I hadn’t been doing regularly. How have I done that — fresh fruit for sure, but also by concocting a lower fat and lower sugar version of my mom’s ambrosia.

Picture of my mom, Carmen, as a little kidMy mom (and that’s a picture of her as a little kid) used to make the ambrosia with full fat sour cream, sugar, vanilla and fruit cocktail from a can. She also used to put coconut and cashews in hers, but I prefer my ambrosia without those.

Actually, this version still uses fruit cocktail, but leaves out a lot of the fat and sugar. The Dole fruit cocktail I’m using is packed in passion fruit nectar, making it lighter, and it’s also got pineapple and red and yellow papaya chunks. It’s a great alternative to regular fruit cocktail, but you can substitute that. Just use the fruit cocktail packed in light syrup.

Hope you enjoy this Tuesday Tip!

Caridad’s Ambrosia


  • 2 cups fat free sugar free vanilla yogurt
  • 2 cans Dole Tropical Mixed Fruit(I believe it’s a 12 or 16 oz can)
  • 1 cup mini marshmallows


In a big bowl (I make it right in the storage container where I am going to put it into the fridge), place the yogurt and marshmallows.

Drain the juice from only one of the cans of fruit cocktail. You want to reserve the juice from the second fruit cocktail can in a cup for now.

Add fruit to the yogurt and marshmallows and mix. It should be a little loose and that’s okay. Add about 1/2 to 3/4 of a cup of the reserved liquid from the fruit cocktail into this fruit/yogurt mixture. It should be relatively loose, but don’t worry. The marshmallow is going to bind all the wet ingredients together.

Cover your bowl and let it sit in the fridge for a few hours. Then enjoy!

This is a great cool recipe for a hot summer night. Plus, your getting your servings of dairy and fruit all in one. Because you’ve used the juice from the fruit cocktail and low fat and low sugar yogurt, you’ve really cut out a lot of the original calories in the dish.