Prep time: 10 minutes | Serves: 4 (3/4-cup) Details: A frothy and refreshing yogurt drink, lassi hails from India, where it is often made with fruits such as mangos or strawberries. Try it as a satisfying morning or afternoon snack. A pinch of ground cardamon adds a uniquely sweet and pungent flavor. (Phase 2) Ingredients: 1 medium mango, peeled and roughly chopped 1 1/2 cups low-fat or nonfat plain yogurt 1/2 cup chilled water 1 tablespoon granular sugar substitute Pinch ground cardamom (optional) Ice cubes

Nutritional Information: 80 calories 1 g fat (0.5 g sat) 15 g carbohydrate 4 g protein 0 g fiber 50 mg sodium

Directions: In a blender, combine mangos or strawberries, yogurt, water, sugar substitute, and cardamom, if using; purée until smooth. Fill 4 (8-ounce) glasses with ice cubes. Pour Mango Lassi over ice and serve.

Prep time: 15 minutes | Serves: 4 (1-cup) Details: Whipped topping turns this coffee milk into a satisfying, rich-tasting dessert. The cinnamon stick stirrer adds a light spiced flavor. You can also sprinkle some ground cinnamon on top, if you like. (Phase 1) Ingredients: 3 cups strongly brewed decaffeinated coffee, chilled 1 cup fat-free or 1% milk 2 teaspoons granular sugar substitute Ice cubes 1/2 cup fat-free or light whipped topping Pinch ground cinnamon for garnish (optional) 4 cinnamon sticks for garnish (optional)

Nutritional Information: 50 calories 0 g fat (0 g sat) 6 g carbohydrate 2 g protein 0 g fiber 45 mg sodium

Directions: In a pitcher, combine coffee, milk, vanilla, and sugar substitute; stir well. Fill 4 (10-ounce) glasses with ice. Pour coffee mixture over ice. Spoon 2 tablespoons of the whipped topping into each glass. Stir gently so that some topping mixes with coffee and some remains at the top of the glass. Garnish each with a pinch of ground cinnamon and a cinnamon stick, if using.