Super-Rich Chocolatey Gooey Gluten-Free Brownies

Super-Rich Chocolatey Gooey Gluten-Free Brownies

As I've mentioned, my friend Nina has suddenly had to go gluten-free.  This has led me to just as suddenly start designing a few gluten-free recipes, and it's been interesting to see how the two cooking styles intersect.  On Saturday morning, I decided to invent a gluten-free brownie recipe for her.  While they were baking, I went straight into using a different recipe outline to make sugar-free brownies.  When the gluten-free brownies came out of the oven, I cut them and removed them from the pan, lined the pan with foil, poured in the sugar-free brownie batter, and put the pan back into the still-hot oven.   Both brownie batches landed in the ideal brownie zone; gooey, rich, fudge-y, delicious....  Requests for both recipes are already coming in from my official taste-testers. I guess next I'll have to try gluten-free, sugar-free brownies; there's no reason why the sugar-free recipe couldn't be made with gluten-free flours!


Super-Rich Chocolatey Gooey Gluten-Free Brownies

2 oz unsweetened (bakers') chocolate, coarsely chopped
1 stick (8 oz) unsalted butter, cut into smaller pieces

1 cup sugar
1/2 tsp pure vanilla extract
1/4 tsp salt

2 large eggs


1/4 cup gluten-free baking mix
1 pinch xanthan gum

1 cup walnut meats - optional


1. Preheat oven to 325 degrees Fahrenheit, and put rack in the lower third of the oven.


2. Grease and "flour" an 8" square baking pan.

3. If using walnuts, chop coarsely.

4. In a medium-sized saucepan, combine the chocolate and butter and melt over low heat, stirring frequently to prevent scorching.

5. When melted, remove mixture from the heat, and stir in the sugar, vanilla, and salt, until well-combined.

6. Stir in one egg at a time until well-combined.

7. Stir in the flour and xanthan gum until well-combined.

8. Add the walnuts, (if desired) and stir well.

9. Pour the batter into the prepared pan, using a spatula to scrape all of it out of the pot and into the pan.  Spread evenly in the pan.

10. Put pan on a rack in the lower third of the oven and bake until the surface is glossy and smooth, and a toothpick comes out fairly clean from the center, about 40 minutes.  (A few crumbs may stick to it; that's okay.)

11. Cool brownies in the pan, on a rack.  Cut into squares of the size you desire (keeping in mind that these are rich.  Think of how virtuous you will feel when you have seconds if they were tiny to start with.)

Brownies will keep in an air-tight container for several days.  Well, theoretically.  

Notes: You can buy a gluten-free baking mix from Bob's Red Mill or other vendor, or just substitute a gluten-free flour, such as brown rice or buckwheat.  Xanthan gum is an emulsifier, also available from Bob's Red Mill.

(This recipe calls for an 8" pan; I had only a 9" pan, so I cooked the brownies for a few minutes less.  If you do not have an 8" pan, adjust your timing accordingly.)

Ultimate Classic, Tasty, Tasty Burgers

Hamburger with Sugar-Free Chipotle Ketchup

As Americans, a good hamburger is practically our birthright.  Why is it then that they are so often so.... well, bad? First of all, of course, is the quality of meat you use.    For starters, most beef is raised, slaughtered, and processed in a pretty scary way.  Then, there has been such a trend for so many years to focus on leanness.  Because we've been told all these years that eating animal fat is bad for our cholesterol (which turns out to be dead wrong; our cholesterol is affected by the sugars and carbohydrates we can't metabolize heading straight to our livers) we've all been buying super-lean ground beef.  If you make a burger out of meat with sufficient fat content, much of the fat melts out into the pan while it cooks, leaving behind tastiness.  When you make lean meat into a hamburger, as the meat cooks the only available liquids are the meat juices, and you wind up with a nice beefy hockey puck.  Yum.

Then, there's the seasoning.  Too often, we just make a patty of ground beef and cook it up, relying on condiments for seasoning.  Well, I like ketchup as much as the next person, but really, shouldn't the main thing you taste be the beef?  When the meat is seasoned properly, you don't notice the seasonings, you just think "oh my, that's the best beefy goodness I've ever tasted!"

I have been making burgers for a long time now, and I can tell you how simple it is to make a super-duper, delicious, deluxe burger.  It only takes a few minutes, and your mouth will thank me.  Try this out friends; you won't go back!

Now, for safety and taste reasons, (as well as ethical, of course) you must be very careful about the source of your meat.  If you aren't grinding your own, make sure that the folks who are selling it to you are grinding it fresh for you that day.  If you didn't grind it yourself, be sure to cook it completely.  Having sufficient fat in your burger means that you can cook the burger thoroughly but still have plenty of juicy goodness left inside.

Deluxe Super-Tasty Hamburgers

1 lb lean ground beef
1/2 lb ground pork
OR 1 1//2 lbs well-fatted ground beef
1 1/2 tsp kosher salt
1 TB Worcestershire sauce
1 TB Dijon mustard
2 1/2 tsp smoked sweet or hot Spanish paprika
3/4 tsp fresh-ground black pepper



In a medium sized bowl, combine all of the ingredients.  Using your hands (I like to use disposable gloves) mix everything well, (but don't get carried away and over-work the meat) and form the meat into patties.  You have enough to make six 1/4 pound burgers.  Let the patties come to room temperature.

Heat up one large or two medium cast-iron skillets over medium-high heat.  Put a little cooking oil or bacon drippings into each pan.  Add all of the burgers into the pans, being careful not to overcrowd.  Cook the first side until well-browned, then turn them over.  Cook the second side until well-browned.  Reduce heat to medium-low.  Check temperature using a digital meat thermometer; when the internal temperature reaches 160 degrees F, remove them from the heat.  If you don't have a digital meat thermometer, cut a small incision into the burgers to check for done-ness.

If you don't have an issue with carbs, serve the burgers with the best quality English muffins you can find.  I adore the ones they make at Cheeseboard Collective; they are fresh and still warm when you buy them - mmm, mmmm!

Double Chocolate Super-Rich Utterly Delicious (Sugar-Free, High Protein, Low Carb!) Brownies

Double Chocolate Super-Rich Utterly Delicious (Sugar-Free, High Protein!) Brownies

 I have yet to meet anyone who dislikes brownies.  Chocolate and butter barely held together with flour; what on earth is there to dislike? In the course of my brownie research, I read a quote that there were as many brownie recipes as daisies in the field.  So true; there is infinite variety, from the amount of chocolate and butter, to the number of eggs and the amount of flour, to the size of the pan.

There are those who like them cake-y, and those who like them fudge-y.  I'm a fudge-y person, myself.  If I want cake, I'll make a cake!  Back in the day when I used to use brownie mixes (which really aren't bad) I used to half-bake them to get them the way I like them; downright goopy in the middle!

When I am inventing a new sugar-free recipe, sometimes it takes a few tries to get the recipe right.  You know, one where nobody knows it's sugar-free but the baker.  This one is spot-on.  Fudge-y, dense, rich goodness.  Oh yeah.  You're going to like this one!

Double Chocolate Super-Rich Utterly Delicious (Sugar-Free, High Protein, Low Carb!) Brownies

5 oz sugar-free, sweetened dark chocolate, coarsely chopped
2 oz unsweetened (bakers') chocolate, coarsely chopped
1 stick (8 oz) unsalted butter, cut into smaller pieces

1/2 cup erythritol
1/3 cup xylitol
7 tiny scoops stevia extract powder
1 tsp pure vanilla extract
1/2 tsp salt

2 large eggs
2 TB unsweetened applesauce

2 TB whole wheat pastry flour
2 TB soy protein
2 TB unsweetened, plain whey powder
1 TB almond meal


1 cup walnut meats - optional


1. Preheat oven to 325 degrees Fahrenheit, and put rack in the lower third of the oven.


2. Line a 9" square baking pan with foil, letting the ends of the foil run up the sides and hang over the edges of the pan.  Do not butter or flour the pan.

3. If using walnuts, spread them on a baking sheet and toast them in the oven until lightly toasted and fragrant, 7-10 minutes.  Cool them and chop coarsely.

4. In a medium-sized saucepan, combine the chocolates and butter and melt over low heat, stirring frequently to prevent scorching.

5. When melted, remove mixture from the heat, and stir in the sweeteners, vanilla, and salt, until well-combined.

6. Stir in the applesauce, then stir in one egg at a time until well-combined.

7. In a small bowl, combine the flours and whisk to combine.  Stir them into the chocolate mixture until well-combined.

8. Add the walnuts, (if desired) and stir well.

9. Pour the batter into the prepared pan, on top of the foil, using a spatula to scrape all of it out of the pot and into the pan.  Spread evenly in the pan.

10. Put pan on a rack in the lower third of the oven and bake until the surface is glossy and smooth, and a toothpick comes out fairly clean from the center, about 40 minutes.  (A few crumbs may stick to it; that's okay.)

11. Cool brownies in the pan, on a rack.  Use the foil to remove the whole batch from the pan when cool.  Cut into squares of the size you desire (keeping in mind that these are rich.)

Brownies will keep in an air-tight container for several days.  Well, theoretically.  

Notes:  You can get pretty darned good sugar-free dark chocolate at Trader Joe's, sweetened with maltitol.  This has become my go-to baking bar, because the price is very good for decent chocolate.  Bob's Red Mill makes all of the other flours, and you can buy them in a well-stocked health food store.  (We can buy them in bulk at Berkeley Bowl or Berkeley Natural Grocer.)  If you want to, you can substitute 1/2 cup of whole wheat pastry flour instead.

Sweeteners:  Erythritol and xylitol are sugar alcohols; low-glycemic, low-calorie, sweeteners suitable for use by diabetics or those with metabolic disorders.  You can easily buy xylitol  at a well-stocked grocery or health-food store.  Erythritol is more readily available on-line.  Stevia is a natural sweetener extracted from the stevia leaf.  It is readily available at grocery stores, including at Trader Joe's.

Gluten-Free (Super High Protein) Peanut Butter Cookies

Gluten-Free Peanut Butter Cookies

My dear friend Nina has suddenly been forced to go gluten-free, and she reports that virtually all of the gluten-free commercial products she's tried are dreadful.  Frankly, I don't know what I'd do if I had to go gluten-free in addition to having to go low-carb; using vital wheat gluten is a - well, vital aspect of my low-carb, high protein baking strategy!

However, as I prepared to make her a yummy treat and looked over other people's gluten-free recipes out there, I realized that a large number of my recipes could be easily adapted to be gluten-free; I've already replaced most of the gluten-laden ingredients with protein, so it wouldn't be hard to just replace the rest with a gluten-free flour.

Frankly, these peanut butter cookies are amazing.  Let me say that again:  these cookies are FREAKING AMAZING.  Party on, gluten-free friends!


Gluten Free (Super High Protein) Peanut Butter Cookies

Dough Balls

makes about 26 cookies

1 1/2 cups creamy, unsweetened, salted organic peanut butter (not "natural")
1 stick salted or unsalted butter, (4 ounces) softened

1 large egg
2 TB applesauce
2 tsp vanilla

1 cup dark brown sugar

OR:
1/4 cup plus 2 TB xylitol
1/2 cup erythritol
7 tiny scoops stevia
1/4 cup + 2 TB coconut palm sugar, or 1/4 cup brown sugar


3 TB flax meal
6 TB soy protein powder
2 TB unsweetened whey powder
3 TB almond meal
3/4 cup gluten-free flour baking mix
1 tsp baking powder
1/2 tsp salt
1/2 tsp xanthan gum

optional, but recommended: 6-8 ounces chocolate bars, either sugar-free or not, broken into big chunks, or jam of your choice (strawberry is especially yummy with peanut butter)


1. preheat the oven to 350 degrees F

2. If using my special sugar-free sweetener blend, in a small bowl, measure all the sweeteners and whisk to combine.

3. Measure the protein powder, whey powder, flax meal, and almond meal and put into a medium sized bowl. Using the "spoon and sweep" method (spoon the flour loosely into the cup until full, then scrape off excess with a knife) measure the flour and add to the other flours. Add the salt, baking powder, and xanthan gum and whisk to combine.

4. Place the peanut butter and butter in a mixing bowl and cream until it is very smooth, scraping down the sides of the bowl periodically.  (I use the paddle attachment.)

5. With a spatula, scrape down the sides of the bowl. Add the egg, vanilla and applesauce and mix until just combined.

6. Scrape down the sides of the bowl and add the sugar or sweeteners, process until well combined.

7. Scrape down the sides again and add the dry ingredients to the wet ingredients, mixing until well combined, scraping down the sides of the bowl to make sure it is all incorporated. You will have a very dense dough.

8. Using your hands or a spoon, make balls of dough and place them about 1 1/2" apart on the cookie sheet. You can make the cookies as big or small as you like (Don't worry, they don't run at all.) You can fit 12 to 15 medium-sized cookies on a sheet pretty easily. Using a fork, carefully press the balls flat from both directions, leaving the characteristic crosshatch mark on the surface, OR press with your thumb to make an indentation to hold the jam or chocolate.  If the dough balls break apart, just squeeze them back together with your fingers.

9. Place the optional - but highly desirable - chocolate on the surface of each cookie, or a scant 1/2 teaspoon of jam. (The jam can melt and run, so don't get carried away.)

10. Bake the cookies until they are just golden underneath, and slightly puffed, 12 to 15 minutes or so. Using a spatula, put on a rack until cool (or cool on the cookie sheet). Repeat until you have baked all of the dough.

Sugar-Free Tomato Chipotle Ketchup

Tasty Burger with Sugar-Free Chipotle Ketchup and a dollop of mayo

As our daughter squirted a nice big blob of ketchup on her hamburger at dinner the other night, she remarked with satisfaction that "ketchup made everything taste better."  Well, that's pretty accurate.  It certainly enhances the savory, salty flavors of meat.  A nice big dollop on top of a burger or hotdog - good stuff.  Eaten in sufficient quantities on tater tots or fries to be considered a vegetable in its own right?  Yeah.  Sounds good!



Of course, ketchup is pretty much off limits to those who lead a sugar-free life, so I set out to make a new recipe for it.  The fries and tater tots - well, sadly, that's never going to happen.  But we can say "heck yeah!" to burgers and hotdogs.

This recipe offers the sweet, spicy, vinegary notes that are the hallmarks of ketchup, with the additional complex smoky spice of chipotle.  It lasts for months in the refrigerator, so it's ready any time you are for a meaty treat.

Sugar-Free Tomato Chipotle Ketchup

1 @32 ounce can tomatoes in puree (use good quality tomatoes - it really makes a difference here)

2 TB olive oil
1 large onion
2 cloves garlic

1/2 tsp salt
1/2 cup cider vinegar
1 chipotle en adobo
1/3 cup erythritol
1/4 cup xylitol
5 tiny scoops stevia
1 TB tomato paste
1 stick cinnamon

1. Puree the tomatoes with an immersion blender or regular blender

2.  In a heavy sauce pan, heat the olive oil, then cook the onion and garlic until they are softened

3.  Stir in the remaining ingredients, including the pureed tomatoes.  Bring to a boil over medium heat, then lower the heat and simmer, stirring with increasing frequency, until very thick, about an hour.

4.  Remove the cinnamon stick and let the mixture cool.

5.  Puree the ketchup again.

6.  Store in the refrigerator or freezer; it's good for a few months.

Sugar-Free Fresh Fig Jam with Bourbon and Vanilla

Sugar-Free Fig Jam with Low-Carb Bread

Perhaps you are wondering; does this woman know that she's spoiled rotten? The answer is why yes; yes I do. I live in easy walking distance of world-renowned grocery stores, three weekly farmers' markets, greengrocers, bakers, and charcuterers. My BFF Kim and her partner Michael grow unbelievably good organic coffee on their 5 acre parcel in Costa Rica, http://www.riocoyote.com/ and they roast it to order in their backyard 4 blocks from here and deliver it to me when they walk the dog. I try not to take it for granted. Growing up in Massachusetts, I never laid eyes on a fresh apricot or fig; apricots came in a can in heavy syrup, and figs came dried in our Christmas stocking. So, yeah, I have a pretty good idea that I'm spoiled.

This week I went into our local, medium-sized, family run greengrocers, Monterey Market. Their size and turnover, and very good buyers, mean that they can buy up a farmer's whole crop. This means unbelievable selection, and fantastic prices. So I walk in, and they have fresh, local, organic Black Mission figs for $2.49 a pound. Sure looks like jam time to me!

I wound up making two different batches, one with a simple flavor profile, one, based on ideas given to me by a neighbor, more complex. Both were delicious, and now I will have summer in a jar all winter long.

A few notes about proportions; although I used 6 1/2 pounds of figs (about 13 cups, once cut, cleaned and mashed) you can make a batch using any amount; the important thing is to use the right proportions of ingredients. Be sure to follow the instructions included in your pectin box. I use Pomona low-sugar pectin; if you use a different brand, be sure to follow their instructions.

Fig Jam Bubbling Away....

Sugar-Free Fig Jam with Bourbon and Vanilla
Yield: about 8 pints

I.
6 1/2 pounds ripe figs
14 tsp calcium water (1/4 cup + 2 tsp)
1/2-1 cup fresh lemon juice (I used one cup of Meyer lemon juice - Meyers are very sweet)
1/2 cup water
3 sticks of cinnamon bark/canela

II.
10 1/2 tsp Pomona pectin (3 TB + 1 1/2 tsp)
2 1/2 cups erythritol
1 2/3 cups xylitol
35 tiny scoops stevia extract powder

III.
1/2 cup dark rum or bourbon, or a combination
1-2 tsp vanilla extract


If you are using new canning jars, wash them and their lids thoroughly. Place enough clean jam jars and their rings and lids to house the whole batch in a very large stock pot or canning pot. Fill with enough clean water to cover the jars completely, cover the pot, and set it on the stove over a medium flame. Bring it to the boil, then lower heat to a simmer and let them simmer while you complete the jam. Be sure to scald the ladle and wide-mouthed funnel you will use.

While the jars heat, wash and drain the fresh figs. Using a paring knife, trim off the stem ends and any excess white, pithy inner skin. If the figs are ripe enough to have become a bit moldy, just scrape off any offending bits of skin and wipe if off the knife onto a clean paper towel. Set a large stock pot nearby, and cut the figs into small pieces, about 4 - 6 per fig, directly into the pot. Using a potato masher, mash the figs in the pot.

Add the lemon juice, calcium water, water and cinnamon sticks to the pan. Stir well, then set the pot over a medium flame. Stir frequently, and adjust the flame as necessary to prevent scorching.

While the jam cooks, measure all of the sweeteners and pectin into a medium bowl, and whisk well to combine.

When the figs are well-cooked, add the bourbon or rum and the vanilla and stir in.

When the jam has reached the desired state, remove the cinnamon sticks. Stir in the sweetener/pectin mix and stir vigorously to dissolve. Stirring frequently, bring the jam back to the boil. When it has come to a full boil, turn off the flame. (The jam will thicken as it cools.)

Using a "jar grabber" or tongs, carefully remove the jars and lids from the pot of hot water, and place them upside-down on the towels. (I use tongs and a dry towel in my other hand to make sure I don't drop the jars or spill boiling water all over my feet.)

If you haven't yet scalded your wide-mouthed funnel (optional, but totally worth it!) and your ladle, do so now. Put the lid back on the pot of water, raise the flame, and bring it back to a full boil while you put the jam in the jars.

Put the jars right side up on the cloths. Clear a space right next to the jars for the jam pot. Using your funnel and the ladle, fill the jars to 1/4" below the top (a vacuum requires air to operate.) When all are full, add the lids and rings and screw them on fairly tightly.

When the water has returned to the boil, repeat the method with tongs/jar grabber and towel, and return the jars to the pan. You will need to be more careful with full jars than with empty. Also, you may need to remove some water from the pan, as full jars displace more water than empty ones.

Bring back to the boil, reduce temperature as needed to keep at a gentle boil, and boil for 10 minutes. Using the tongs/jar grabber, remove the jars and put them back on the toweled area to cool.

Notes from Christine:

"What's with all of these obscure sweeteners?" Erythritol and Xylitol are sugar alcohols; super low-glycemic, super low-calorie, super low-carbohydrate, and good for your teeth.  

Xylitol is a little sweeter than cane sugar, has a fairly neutral flavor with a little bright, almost pepperminty quality, and can be found easily at a well-stocked health food store or really good grocery store.

Erythritol, very neutral in flavor, is about 60% as sweet as sugar, and is very difficult to find in stores, except in individual packets. As it is 60% as sweet as sugar, it takes quite a bit more to reach the right level of sweetness in a recipe, and this makes proportions difficult.  However, its very neutral profile makes it a natural for blending with xylitol and stevia, especially since stevia is so highly concentrated.  It's worth tracking it down by mail-order, or you could make a special request to a grocer to order some for you.

Stevia is a natural, calorie-free leaf extract, super concentrated and very sweet, but with a weird, bitter aftertaste and no volume; due to its highly concentrated state, one teeny-tiny scoopful (which comes in its container) is equal to a teaspoon of sugar. It is easily purchased at Trader Joe's or any grocery store.

Be aware that some Xylitol and Erythritol brands in American packaging are actually imported from China and repackaged. That is why I buy all of these directly from Xylitol USA, http://www.xylitolusa.com/ which manufactures them from North American sources.

Sugar-Free Strawberry Jam

Low-Carb Bread with Sugar-Free Strawberry Jam

 My basement is filled with glistening rows of jam now; sugar-free strawberry, sugar-free fig, sugar-free strawberry rhubarb, sugar-free raspberry.....  Too bad the California apricot crop failed!

You may be thinking; "with all the recipes out there for sugar-free jams, why should I use this one?"   Because this one tastes like fresh, delicious summer in a jar, like the best ripe strawberry you've ever eaten - not like diet gelatine.

6 pounds of ripe, perfect, organic strawberries (7 green 1 pint baskets)
1/3 - 2/3 cup fresh lemon juice (I used 2/3 cup Meyer lemon juice; it's quite sweet)
7 tsp calcium water

7 tsp pectin
2  1/2 cups erythritol
1  2/3 cup xylitol
35 tiny scoops stevia powder (1 level tsp)

Makes 6 pint and 4 half pint jars of jam

If the jars are brand new, wash them and the rings and lids to remove any chemicals left from processing. If they have been sitting in the basement, check them for dust, and wash off any you find. Put the jars and rings into a very large stockpot or canning pot and fill with hot water to cover by an inch or two. Put them on the rear burner of the stove over high heat and bring them to a boil. When they come to a boil, turn the heat down and keep them hot and ready.

Following the instructions in your low sugar pectin kit, make calcium water. (I use Pomona brand.)

Meanwhile, prepare the fruit: wash it, dry it, hull it, and cut it up:  (halves for small, quarters for medium, eighths for large) and put it in an 8 quart, heavy stock pot, along with the lemon juice and calcium water. Put it on the stove and cook over medium heat, stirring occasionally, until it comes to a full boil.

While the fruit cooks, measure the sweeteners and the pectin into a medium sized bowl and whisk them all well to combine.

When the fruit is ready, get a long-handled wooden spoon ready, and gradually add the sweetener mix to the hot fruit, stirring constantly as you pour in the sweeteners. Stir well and frequently to dissolve the pectin and the sweeteners with the fruit and to prevent lumping. Bring it back to a full boil. When it looks lovely and thick, turn off the heat and get ready to can. (Don't worry if it isn't as thick as jam; it thickens as it cools.)


Clear a good sized work surface near the stove, and cover it with clean dishtowels (preferably ones you don't care about!)

Turn the heat off under the pot of jars and move it to the front of the stove so you can reach them easily, and move the jam to the back of the stove so you don't get water into it by accident. (Put the lid on the pot if necessary.) Using tongs or a jar lifter in your dominant hand, and a clean dishtowel in your other hand, carefully remove the lids and rings and drain them on the towels. Lift each jar out of the hot water, dump the hot water back into the pot, and carefully guide and transport the hot jar over to the towels. Turn it upside down to drain out the extra water. Repeat until all of the jars are drained and ready.

Turn the heat back on high underneath the pot that the jars came out of, and bring it back to a full boil while you can.

Now, again using your tongs (or a clean towel, oven mitts, or tough hands!) turn the jars right side up, and line them up to be ready to fill. If you have a wide-mouthed jar funnel (which I so highly recommend - available at any good hardware store, Bed Bath and Beyond, well stocked grocery stores, etc., for less than $5) put it on top of one of the jars.

Grab your best ladle, and bring the pot of hot jam over to your work surface. Carefully fill each jar, leaving 1/4" of space at the top. If you have a wide-mouthed funnel, the bottom should come to just the right spot. If you don't, do your best! If necessary, spoon some out to reach the right level. After you have filled all your jars, use a clean, moist towel to wipe the ring area and the top surface of the jars clean. If you have less than a full jar of jam, put that one straight into use and don't bother to can it.

Put the lids on, followed by the screw tops, and screw them down.

When the water bath comes back to a full boil, lower the heat to medium, (so the jars don't break) and again using your tongs, carefully lower the jars back in one at a time. Boil them all for 10 full minutes, then remove them with your tongs and let them cool on the toweled work area. If necessary, work in batches.

Notes from Christine:

Why organic strawberries?  If you can't afford much organic food in your budget, strawberries are a must (as are bananas, red peppers and apples.) The way conventional strawberries are raised leave tons of poison on the berry, releases gases into the environment, and endangers farm workers. 

"What's with all of these obscure sweeteners?" Erythritol and Xylitol are sugar alcohols; super low-glycemic, super low-calorie, super low-carbohydrate, and good for your teeth.  

Xylitol is a little sweeter than cane sugar, has a fairly neutral flavor with a little bright, almost pepperminty quality, and can be found easily at a well-stocked health food store or really good grocery store.

Erythritol, very neutral in flavor, is about 60% as sweet as sugar, and is very difficult to find in stores, except in individual packets. As it is 60% as sweet as sugar, it takes quite a bit more to reach the right level of sweetness in a recipe, and this makes proportions difficult.  However, its very neutral profile makes it a natural for blending with xylitol and stevia, especially since stevia is so highly concentrated.  It's worth tracking it down by mail-order, or you could make a special request to a grocer to order some for you.

Stevia is a natural, calorie-free leaf extract, super concentrated and very sweet, but with a weird, bitter aftertaste and no volume; due to its highly concentrated state, one teeny-tiny scoopful (which comes in its container) is equal to a teaspoon of sugar. It is easily purchased at Trader Joe's or any grocery store.

Be aware that some Xylitol and Erythritol brands in American packaging are actually imported from China and repackaged. That is why I buy all of these directly from Xylitol USA, http://www.xylitolusa.com/ which manufactures them from North American sources.

Sugar-Free Raspberry Jam

  

Sugar-Free Raspberry Jam in a Sugar-Free, Low-Carb Linzertorte

                                  
 
Red raspberry jam is such a lovely treat on toast.  It is also a vital component in the classic Austrian pastry called Linzertorte.  

I had a yen for Linzertorte, so I decided to splurge and make a small batch of raspberry jam.  The jam was delicious.  The resulting Linzertorte was amazing - and with one torte the jam was all gone!  Of course, I had to make more jam so I could make more Linzertorte...

The Linzertorte recipe will follow, after I've had a chance to make another one and perfect the recipe.  Meanwhile, summer is here - we'd better make the jam while we can!


As always, check the proportions in your low-sugar pectin package; I used Pomona Pectin, an apple derived pectin made especially for low-sugar or sugar-free jam.

Sugar-Free Raspberry Jam

4 1/2  cups mashed organic red raspberries (about 8 small baskets)
2 1/4 tsp calcium water (Pomona Pectin - an activator for the pectin)

2 1/4 tsp low-sugar pectin
1 1/4 cup erythritol+ 2 TB
2/3 cup xylitol
14 tiny scoops stevia powder

yield:  2 pint jars plus 3 half pint jars

1. If the jars are brand new, wash them and the rings and lids to remove any chemicals left from processing. If they have been sitting in the basement, check them for dust, and wash off any you find. Put the jars and rings into a stockpot or canning pot and fill with hot water to cover by an inch or two. Put them on the rear burner of the stove over high heat and bring them to a boil. When they come to a boil, turn the heat down and keep them hot and ready.  Be sure to scald the wide-mouthed funnel and ladle, too. 

2.  Following the instructions in your low sugar pectin kit, make calcium water. (I use Pomona brand.)



3.  Pick over the berries and remove any that are moldy.  Put the rest into a large measuring cup, and mash them well.  Use the amount of mashed fruit you have to determine how much calcium water, pectin, and sweeteners to use. 

4.  Put the raspberries and calcium water into a saucepan big enough to comfortably accommodate the whole batch.  Don't fill the pan too close to the top.  Bring the fruit to a boil over medium low heat, stirring frequently to prevent scorching.

5.  Meanwhile, measure the sweeteners and the pectin into a medium sized bowl and whisk them all well to combine.

6.  When the fruit comes to a full boil, get a long-handled wooden spoon ready, and gradually add the sweetener mix to the hot fruit, stirring constantly as you pour in the sweeteners. Stir well and frequently to dissolve the pectin and sweeteners and prevent lumping. Bring it back to a full boil. When it looks lovely and thick, turn off the heat and get ready to can. (Don't worry if it isn't as thick as jam; it thickens as it cools.)

7.  Clear a good sized work surface near the stove, and cover it with clean dishtowels (preferably ones you don't care about!)

Turn the heat off under the pot of jars and move it to the front of the stove so you can reach them easily, and move the jam to the back of the stove so you don't get water into it by accident. (Put the lid on the pot if necessary.) Using tongs or a jar lifter in your dominant hand, and a clean dishtowel in your other hand, carefully remove the lids and rings and drain them on the towels. Lift each jar out of the hot water, dump the hot water back into the pot, and carefully guide and transport the hot jar over to the towels. Turn it upside down to drain out the extra water. Repeat until all of the jars are drained and ready.

Turn the heat back on high underneath the pot that the jars came out of, and bring it back to a full boil while you can the jam.

Now, again using your tongs (or a clean towel, oven mitts, or tough hands!) turn the jars right side up, and line them up to be ready to fill. If you have a wide-mouthed jar funnel (which I so highly recommend - available at any good hardware store, Bed Bath and Beyond, well stocked grocery stores, etc., for less than $5) put it on top of one of the jars.

Grab your best ladle, and bring the pot of hot jam over to your work surface. Carefully fill each jar, leaving 1/4" of space at the top. If you have a wide-mouthed funnel, the bottom should come to just the right spot. If you don't, do your best! If necessary, spoon some out to reach the right level. After you have filled all your jars, use a clean, moist towel to wipe the ring area and the top surface of the jars clean. If you have less than a full jar of jam, put that one straight into use and don't bother to can it.

Put the lids on, followed by the screw tops, and screw them down.

 8.  Bring the pot of water back to a full boil, and carefully return the full jars of jam to the pot.  You may have to remove some of the water, as full jars displace more water than empty ones.  Bring the water back to the boil again, and boil for 10 minutes.

9.  Remove the jars and let them cool on the towels.


Notes from Christine:

"What's with all of these obscure sweeteners?" Erythritol and Xylitol are sugar alcohols; super low-glycemic, super low-calorie, super low-carbohydrate, and good for your teeth.  

Xylitol is a little sweeter than cane sugar, has a fairly neutral flavor with a little bright, almost pepperminty quality, and can be found easily at a well-stocked health food store or really good grocery store.

Erythritol, very neutral in flavor, is about 60% as sweet as sugar, and is very difficult to find in stores, except in individual packets. As it is 60% as sweet as sugar, it takes quite a bit more to reach the right level of sweetness in a recipe, and this makes proportions difficult.  However, its very neutral profile makes it a natural for blending with xylitol and stevia, especially since stevia is so highly concentrated.  It's worth tracking it down by mail-order, or you could make a special request to a grocer to order some for you.

Stevia is a natural, calorie-free leaf extract, super concentrated and very sweet, but with a weird, bitter aftertaste and no volume; due to its highly concentrated state, one teeny-tiny scoopful (which comes in its container) is equal to a teaspoon of sugar. It is easily purchased at Trader Joe's or any grocery store.

Be aware that some Xylitol and Erythritol brands in American packaging are actually imported from China and repackaged. That is why I buy all of these directly from Xylitol USA, http://www.xylitolusa.com/ which manufactures them from North American sources.

"Cheesy" Party Popcorn - Perfect for School Snacks!

School is back is session - time to break out my handy bag of tricks for potlucks, parties, and snacks. Here's how this fantastic recipe joined my repertoire.....

I was at a pre-school reunion a few years ago, looking over the potluck offerings. The tamales were mighty fine...uh-huh, then there were the usual potluck offerings... But wait - what was this? A brown paper grocery bag, dotted with grease stains, full of this very, very, tasty-looking popcorn. It was covered with some golden-brown flakes, with flecks of dark sprinkled here and there.... I tasted a couple of kernels - it was unbelievably good. Next thing you know, I was standing there, cramming fistfuls of it into my mouth, unable to stop, unable to show the slightest bit of self-control. What on earth was in that popcorn?

Eventually, I paused long enough to make inquiries. It went something like this: "Does anyone (smack, gobble, chew) know who made this (chomp, lick, snarf) amazing popcorn?"

Ry and Mandalyn, parents of Moonoka, had made the popcorn, and they told me how to do it. The ingredients? Generous amounts of olive oil, nutritional yeast, Oregon pink salt, and a few judicious pinches of fine pieces of dulse (an edible seaweed).

A word about yeast: Nutritional yeast (which is NOT the same thing as brewer's yeast) is a remarkably tasty substance; it tastes like the cheese mix packet that comes in boxes of mac and cheese. (Come on, 'fess up - you've licked out a few of those, right?) Even more amazing is its nutritional profile; in addition to generous amounts of protein and fiber and numerous minerals, it offers whopping amounts of B vitamins. One 2 TB serving contains 640% recommended daily amounts of Thiamin (B1), 280% of Niacin, 480% of Vitamin B6, 60% of Folic Acid (pregnant women take note!) 133% of vitamin B12... I mean, it's astounding!

I went home and followed their outlines, and I was easily able to make popcorn just as tasty as the prototype at the potluck. Since that time, I have made it for morning snacks for Kindergarteners, party snacks for every grade, potlucks, Christmas gifts, cocktails.... there is no end to the applications for this delicious and nutritious treat. The other amazing thing is that it has universal appeal; this is not just something that "Berkeleyer-Than-Thou" children enjoy - this is something that every single person I have encountered finds utterly delicious. It has become my "go-to" potluck offering.

This popcorn has come to be considered "Christine's Popcorn," and our daughter asks for it for every occasion. However, ahem - props really go to Ry and Mandalyn.

What they gave me is not really a recipe, it's a guideline. So I'm going to pass it along to you the same way it was given to me.


"Cheesy" Party Popcorn with Nutritional Yeast

Special Equipment: a heavy 4 quart (or larger) dutch oven with close-fitting lid
or a popcorn maker (If your pan is smaller, make less popcorn)

Popcorn:

2 TB high smoke-point oil, such as peanut or sunflower, or in a pinch, medium smoke-point oils such as canola
2/3 cup popcorn kernels

To Season:

plenty of olive oil - at least 1/4 cup
pink mineral salt or sea salt
nutritional yeast (NOT Brewers' Yeast)
Dulse sea vegetable particles (optional)

1. Pour the 2 TB of cooking oil into the Dutch oven. Add the corn kernels, cover, and turn the gas heat to the highest setting. (If using an electric stove, you may wish to choose a slightly lower setting, and monitor the corn closely to prevent burning.)

2. Wearing heavy oven-mitts, grab the handles of the Dutch oven with your fingers, clamp on the lid at the same time with your thumbs, and shake-shake-shake the pan. Repeat this frequently, first side to side, then back and forth, to prevent the kernels from burning before they pop.

3. Continue to shake the pan frequently, until the popping has slowed way down. Turn off the heat/remove from the electric ring, and let it finish popping with the lid on. Meanwhile, gather your seasonings.

4. Spoon the popped kernels into a very large bowl or an 8 quart stockpot, being careful to leave as many of the unpopped "old maids" behind.

5. Drizzle the hot popcorn VERY generously with olive oil, then stir and toss to coat all the kernels. Make sure that they are well coated; you will need plenty to get all the yummy coatings to stick.

6. Sprinkle with salt, and stir/toss well. Taste it; does it need more salt? If so, repeat until just right.

7. Now add a generous spoonful of the nutritional yeast. Stir/toss, and repeat as necessary. When you have enough yeast on there:

8. Sprinkle a few generous pinches of dulse (optional) over it, and stir/toss again.

9. Devour!

Notes from Christine: Nutritional Yeast is readily found in the bulk sections of health-food stores and well-stocked grocery stores, by the pound. The optional dulse, which also contains many fine micro-nutrients, is typically available in the same venues, often in small baggies.

Sugar-Free Deep Dish Apple Pie (Low Carbohydrate)

Doesn't that look good?

I admit it; I've become O.P. - obsessed with pie. Ever since I went low-carb, I've been developing new recipes to satisfy my sweet tooth. I've been averaging a pie a week, alternating between apple and sweet potato, with a chicken pot pie thrown in for good measure. Yum.

As I've gone, I've continued to fiddle with the balance of sweeteners, trying to hit the sweet spot. As I have mentioned before, stevia is a completely natural, calorie-free leaf extract, but it has a funky aftertaste. Xylitol is a sugar alchohol, slightly sweeter than cane sugar, neutral in flavor, measures like sugar, 70% lower on the glycemic index than sugar, anti-cavity, BUT - extracted in a funky fashion from wood. Then I discovered a new darling; erythritol, marketed as organic "Zero" by Wholesome Sweeteners. This is also a sugar alcohol, but made naturally through fermentation, and available as an organic product. (Be careful; some of the stuff out there is made from corn cobs in China. No thank you.) No calories, zero on the the glycemic index - Ooh - so far, so great! But it is only 60% as sweet as sugar, so you need to use more, and it is wickedly expensive; about $14 for a 12 ounce bag. Ouch!

So, the blending continues.

Deep Dish Apple Pie

Whole grain pie dough for one crust

8 baking apples, peeled, cored, and thinly sliced
2 Meyer lemons: all grated zest, plus 2 TB juice (or more to taste)
OR 1 Eureka/Lisbon lemon: all grated zest, plus 1 TB juice (or more to taste)
2 TB xylitol
1/2 tsp powdered stevia extract
1/4 cup erythritol (Zero)
1 1/2 tsp cinnamon
1/4 tsp salt
1/8 tsp ground cloves
2-4 TB (1/4 -1/2 stick) sweet (unsalted) butter, cut into small pieces
1 egg whisked with 2 TB water, milk or cream for glaze
1 tsp sugar for sprinkling

Preheat the oven to 425 F, and bring the crust to room temperature.

Peel, core, and thinly slice the apples, put them in a large non-reactive bowl, then toss with the lemon juice and zest.

Combine the salt, sweeteners and spices in a small bowl, and whisk to combine them well.

Sprinkle sweetener/spice mixture over the apples, and toss well to combine.

Pour the apples into a deep-dish pie plate. Dot with the butter.

Roll out the pie crust, and carefully transfer it to the top of the apples. It's fragile; try using a spatula to help transfer it over. If it breaks on the way, just patch it up. Tuck the excess dough down into the sides of the pie dish. Make an egg wash, whisking one egg with 2 TB heavy cream, milk, or water.  Daub the crust surface with the wash, then sprinkle with a teaspoon or so of sugar.  (Yes, real sugar.  The sugar alcohols don't do well in this application.)  Cut a circle of steam slits with a sharp paring knife.

Put the pie onto a cookie sheet to catch the drips. Bake the pie at 425 for 25 minutes, then reduce the heat to 350 F, and bake until the fruit is tender when pierced with a skewer and the crust is golden brown; about 25 more minutes. Remove to a wire rack and cool 15 minutes or to room temperature before eating; this helps thicken the juices.

High-Protein (Low-Carb) Focaccia Bread

Fresh baguettes and rich, herb-y focaccia; chewy and crispy on the outside, tender and chewy on the inside. Tear a piece off, wipe up the last delicious bits of vinaigrette and fresh tomatoes. Mmmm.... doesn't that sound delicious? And here I am, able to pick up a fresh loaf of either one, so good you can close your eyes and pretend you're in Paris or Italy. Lucky me!

Except, of course, NOT ANY MORE.

Life was looking up - way up - after I invented a high-protein, low-carbohydrate bread recipe. I am now baking a fresh loaf a few times a week, for toast and sandwiches - yummy. However, even that new treat cannot take the place of the way a simple piece of good, chewy bread behaves with pesto slathered on it.

Yes, folks, it was time to do something about it! This recipe I've devised for low-carb focaccia fits the bill; chewy, rich, great alone, used to soak up sauce or as a platform for cheese, Italian cold-cuts, or pesto. It's fantastic fresh out of the oven, and if you have leftovers, you can restore them to close to their fresh-baked consistency with a visit to the oven or toaster-oven.

High-Protein (Low-Carb) Focaccia

Special Equipment: A bread machine - but directions follow at the end if you don't have one.

Dough
1 TB regular (fast-acting, not instant) yeast
1 tsp salt
1 cup vital wheat gluten
3/4 cup whole wheat pastry flour
3/4 cup soy protein
1/4 cup flax meal
1/4 cup plain whey powder
1/4 cup almond meal
1/4 cup grated parmesan or pecorino romano cheese
1/4 cup olive oil
1 1/2 cups water

Topping
3 TB olive oil
1 TB finely chopped fresh rosemary
1 tsp coarse sea salt

Bring all of the ingredients to room temperature, and add them into the loaf pan of a bread machine. Set the machine for "White," "Large," and "Dough." Start the machine, let it run through the mixing and kneading cycles. Check the dough as it comes together; it should be very elastic and almost spongy, without sticking to the sides of the pan. If the machine is complaining, or the dough seems dry, add a little more water. If it is too moist, add a teaspoon of flour or gluten. Repeat as necessary until it is the right consistency. Let the machine run through all of the cycles of kneading and rising.

When the dough has gone through its final rise phase, get out a baking sheet with sides, and put a coating of olive oil all over it. I like to use a small silicone pastry brush; works like a charm, and can be thoroughly cleaned - no more rancid oil in my pastry brush!

Take the dough out of the loaf pan, and, using your hands, coax, smash, stretch, and smear the dough out to cover as much of the pan as possible. Using your finger tips, leave dimples and impressions in the dough to hold the olive oil.

Now, cover the pan and let it go through one more rising. I like to just put another baking sheet over the first, as I hate to waste anything. Let the dough rise until it is doubled again, for about an hour. If it hasn't risen much more, don't worry about it. It will rise some more in the oven.

Meanwhile, finely chop the rosemary and mix it with the olive oil in a very small bowl. Preheat the oven to 425 F. When the dough has risen, and the oven is hot, spread the olive oil/rosemary mixture all over the bread, letting the oil pool slightly in the dimples. If your coarse sea salt is VERY coarse, you can crush it slightly with a mortar and pestle, or with a wooden spoon. Sprinkle the salt evenly over the bread.

Put the pan in the oven and bake it until it is gorgeously golden brown, about 20 minutes. Remove, and eat it - preferably right away! Store any leftovers in an airtight container. As I said earlier, heat up the leftovers in a toaster oven or oven, and they will be restored to almost fresh-baked goodness for as much as a week later.

If you don't have a bread machine: Put the yeast in a large bowl. Heat the water until it is lukewarm (105-115 degrees F), and whisk it into the water until it dissolves. Let the yeast wake up for a few minutes. Meanwhile, whisk together all of the dry ingredients in another large bowl. When the yeast/water mixture is a little foamy, add the olive oil, and then the rest of the dry ingredients. If you are using a stand mixer, use your paddle attachment to combine them well, and then switch to the dough hook and knead the bread for about ten minutes. If you are using your hands, do the same with your hands and a spoon, and knead it until it is quite elastic. Follow directions above for reaching the right consistency. Cover the bowl with a clean dishcloth, and let it rise until it is doubled in size, about an hour and a half. Follow all of the rest of the directions above from there.

Maple Almond Granola with Flax

When Johanna (now 11) was a little tiny slip of a girl, we went on a road trip with "Poppa Joel" to Stratford, Ontario, where we saw a few shows, and stayed in this very cool B&B that was a converted caboose. When the local railroad pulled up spikes in the 1960's, they sold off the old cars for a song, and the B&B proprietors had purchased one for use as a playhouse for their boys. When the boys grew up and moved on, there they were with a caboose in the backyard..... So they outfitted the old car with a shower, toilet, and narrow beds, and made it into a B&B for the theatre-going set. You could climb up a ladder into the little parapet on the top, and look out at the flat, green fields of soybeans all the way around. Breakfast was served on the patio of the main house, where the proprietors lived. On the table that morning was a jar of the best granola I'd ever had, and the folks were nice enough to share the recipe with me. Of course, once I had a look at the recipe, I blanched, and promptly altered it again and again, tinkering with it until it was much more healthful.

My mother recently visited me, and she enjoyed my granola so much that she ate it every day, and then asked me repeatedly for the recipe to take home. Let me repeat that for emphasis: my Mom asked me for a recipe. I can assure you that does not happen very often!

I think you will enjoy this as much as we do.

Maple Almond Granola with Flax

Preheat oven to 350 F.

In a large bowl, combine the following ingredients:

8 cups rolled oats (not instant)
1 heaping cup unsweetened coconut curls (the broad flakes, not the little ones)
1 heaping cup toasted almonds (you can substitute walnuts, hazelnuts, or pecans)
½ cup hulled pumpkin seeds
½ cup hulled sunflower seeds
1 cup flax seeds
¼ cup sesame seeds

Stir until well combined. If ingredients are not in a harmonious balance, add some more of whatever item you like.

In a 2 cup, microwave-proof measuring cup, put:

¼ cup flax oil
¼ cup organic, expeller pressed, neutral oil, such as canola or sunflower oil
¾ cup + 2TB maple syrup

Heat these in a microwave until just bubbling. (In my microwave, this is 3 minutes, but most microwaves run hotter.) Pour wet ingredients over dry ingredients, stir until well coated. Pour mixture into a roasting pan and spread it out evenly. (The pan should be big enough to stir easily.)

Toast in pre-heated oven for about 20 minutes, then stir well. Toast for another 12-15 minutes, until top surface is golden, stir well. Toast for 8-10 minutes, stir well. If granola is evenly toasted and golden, it is done. If not, put it in for another 5 minutes. (A dark roasting pan will toast faster an darker than a light one, so act accordingly.)

Notes: You can substitute other rolled grains for the oats in any combination; rye, spelt, etc. I have called for the minimum amount of oil and sweetener I’ve ever seen in any recipe. You can increase them if you like, but I do not recommend increasing the amount of flax oil, as its strong flavor can easily overpower the more pleasing flavors. (I tried it – yuck!)

This is utterly delicious sprinkled over the top of a good plain yoghurt..... Sigh. If only I weren't all low-carbified.....

Mocha Coconut Milk Ice Cream

Ice cream. Ahhh. What is more delicious on a sunny afternoon? I can't think of anything off the top of my head, frankly.

This chocolate coconut milk ice cream, featuring the gorgeous caramel notes of coconut palm sugar, is rich, creamy, smooth, just sweet enough.... oh, baby! Then come its hidden virtues: low-carb, low-glycemic, vegan, and lactose-free. This recipe can be enjoyed by just about anyone. Your mouth will have trouble believing that this is a healthy treat!













Mocha Coconut Milk Ice Cream
makes approximately 1 quart

2 cans full fat coconut milk (14 oz each)
1/2 cup unsweetened cocoa powder
2 pinches salt
1 cup plus 2 tsp Coconut Palm Sugar
1 cup fresh brewed espresso; decaf or caffeinated (2 double espressos) or best quality, fresh brewed, VERY strong coffee

Toppings: Toasted unsweetened coconut curls, and/or toasted almond pieces

Tools: a blender, immersion blender or food processor
an ice cream maker

Combine all of the ingredients, and using either an immersion blender, blender, or food processor, process briefly to combine and emulsify the ingredients. (I swear by my immersion blender.) Place the mixture in the refrigerator and chill until completely cold.

Following your ice cream maker's instructions, pour the mix into the bowl of the ice cream maker and churn until it reaches the consistency of soft-serve ice cream. (If you have too much ice cream mix to fit in the maker, set it aside to freeze as a second batch. The ice cream freezes so fast that even a low-tech ice cream maker like my ancient Donvier stays cold enough to freeze the extra mix.)

Unlike ice cream made with dairy products, coconut milk freezes VERY fast and VERY hard, and is at its most luscious creamy state of goodness when it is softer than dairy ice cream. Therefore, it is best to serve it right away, rather than freeze it and serve it later. Since it comes together so fast, you can have everything ready and then make it just before serving. Or, if you wish to freeze it, be sure to allow ample time for it to soften; far more than you would for dairy ice cream. This is one ice cream that could probably make it safely to a party in a hot car!

The ice cream is delicious on its own, but topping it with toasted coconut curls and/or almond slices makes it even more divine.

Notes: if you don't have a blending tool, this can be made with a whisk. The coconut palm sugar dissolves very quickly, but the cocoa powder tends to clump. You may wish to put the cocoa through a sieve if you are using this method.

Coconut Milk: you can use light coconut milk, but it just won't be as good.

(Low-Carb, Low-Sugar, High Protein) Peanut Butter Cookies

Peanut Butter Cookie Variations

Have you heard the anecdote about Julia Child's mayonnaise recipe? Her discovery was so ground-breaking that when she sent the recipe to her friend Avis De Voto to test, Julia marked it "top secret;" she was afraid it would fall into the hands of recipe rustlers! I've been feeling a little bit that way about a couple of my recipes; they are so off the map, and so delicious, well. This peanut butter cookie recipe is one of those recipes. I've been cooking and tweaking and experimenting away, driven towards perfection like a low-carb Julia. I keep pushing the envelope; how much high protein, high fiber, low carbohydrate, and low glycemic items can I add to a cookie before it ceases to be a cookie and becomes some dreadful "healthfood bar"? The answer: I still don't know! So far, I have only walked in the valley of deliciousness.

Of course, many of you have no concerns at all about carbohydrates. Lucky you! However, everyone can appreciate having healthier treats, less sugar, and more protein and fiber in their or their children's diets. I have included variations that I think will accommodate many different situations.

Disclaimer: These are very, very peanut buttery. Although 99.9% of those who have eaten these cookies declare them universally delicious, one young taster spat out her bite, declaring it to be "too peanutbuttery!" Don't say you weren't warned.

EVEN NEWER! EVEN MORE IMPROVED! The last recipe was very good, but I had to keep tinkering - this is EVEN BETTER!

Peanut Butter Cookies
makes 2 dozen substantial cookies

1 1/2 cups creamy, unsweetened, salted peanut butter
1 stick (4 oz) salted or unsalted butter


1 large egg
2 tsp vanilla extract
2 TB applesauce

1/4 cup + 2 TB Coconut Palm Sugar (or 1/4 cup brown sugar)
1/4 cup + 2 TB xylitol
1/2 cup erythritol
8 tiny scoops stevia powder

3 TB flax meal
6 TB soy protein
2 TB whey powder
3 TB almond meal
3/4 cup whole wheat pastry flour, using the "spoon and sweep" method

1/2 tsp salt
1 tsp baking powder

Optional:  6-8 ounces sugar-free chocolate bars, broken into large chunks, or sugar-free strawberry jam.

1. preheat the oven to 350 degrees F

2. In a small bowl, measure all the sweeteners and whisk to combine.

3. Measure the protein powder, whey powder, and flax meal and put into a medium sized bowl. Using the "spoon and sweep" method (spoon the flour loosely into the cup until full, then scrape off excess with a knife) measure the flour and add to the other flours. Add the salt and baking powder and whisk to combine.

4. Place the peanut butter and butter in a mixing bowl and cream until it is very smooth, scraping down the sides of the bowl periodically.  (I use the paddle attachment.)

5. With a spatula, scrape down the sides of the bowl. Add the egg, vanilla and applesauce and mix until just combined.

6. Scrape down the sides of the bowl and add the sweeteners, process until well combined.

7. Scrape down the sides again and add the dry ingredients to the wet ingredients, mixing until well combined, scraping down the sides of the bowl to make sure it is all incorporated. You will have a very dense dough. Squeeze it into a ball; if it does not hold together well, add another tablespoon of applesauce and mix well. If it is too moist, add a teaspoon of flour. Continue either item until the dough is corrected.

8. Using your hands or a spoon, make balls of dough and place them about 1 1/2" apart on the cookie sheet. You can make the cookies as big or small as you like (Don't worry, they don't run at all.) You can fit 12 to 15 medium-sized cookies on a sheet pretty easily. Using a fork, carefully press the balls flat from both directions, leaving the characteristic crosshatch mark on the surface. If they break apart, just squeeze them back together with your fingers.  OR, instead of the cross hatch pattern, gently press your thumb into the center of the ball of dough to make a depression.

9. Place the optional - but highly desirable - chocolate or dollop of sugar-free jam on the surface of each cookie.  (Also pictured above is a variation with dark peanut butter cups; off the menu for me, but yummy for non-dieting family members!)  And, of course, you can make all the different variations in one batch.

10. Bake the cookies until they are just golden brown, and slightly puffed, 12 to 15 minutes or so. Using a spatula, put on a rack until cool (or cool on the cookie sheet). Repeat until you have baked all of the dough.

Notes from Christine: "What is the spoon and sweep method, and why should I bother using it?" I learned this method from the Bakers' Dozen Cookbook; Flours and other ground items can settle or be crushed down while in transit or sitting in a canister. This means that if you just scoop up a measuring-cupful and level it off, you are very likely to wind up with more flour than the recipe really calls for, making the results too dry and crumbly, because the proportion of fat and liquid to solids gets thrown off. I have, on occasion, skipped doing it this way and been really disappointed with the results. In a more precise world, we would use a scale and weigh the flours and sugars like the Europeans, but American recipes are all designed by volume rather than weight. If you "Spoon and Sweep" you will get much more consistent results.

"What's with all of these obscure sweeteners?" Erythritol and Xylitol are sugar alcohols; super low-glycemic, super low-calorie, super low-carbohydrate, and good for your teeth.

Xylitol is a little sweeter than cane sugar, has a fairly neutral flavor with a little bright, almost pepperminty quality, and can be found easily at a well-stocked health food store or really good grocery store.

Erythritol, very neutral in flavor, is about 60% as sweet as sugar, and is very difficult to find in stores, except in individual packets.

Stevia is a natural, calorie-free leaf extract, super concentrated and very sweet, but with a weird aftertaste and no volume; due to its highly concentrated state, one tiny tiny scoopful (which comes with it in its container) is equal to a teaspoon of sugar. It is easily purchased at Trader Joe's or any grocery store.

Coconut Palm Sugar is made from the nectar of the coconut palm blossom, extracted and then cooked down, much like maple sugar or cane sugar. It, too, can be found at a really well-stocked grocery store. (Berkeley Bowl carries them both. Coracao Confections, which uses it in their line of treats, also sells it.) I have been buying all three items online from Emerald Forest, a Colorado-based company which manufactures these sweeteners in their own facility. Be aware that some Xylitol and Erythritol brands in American packaging are actually imported from China and repackaged. That is why I buy both of them directly from Emerald Forest or Global Sweeteners.

Sugar-free Chocolate: You can get good sugar-free chocolate, sweetened with maltitol (another sugar alcohol) from See's, and decent stuff from Trader Joe's - a great buy. My favorite is xylitol-sweetened chocolate from Emerald Forest; however, it's pretty expensive for putting on cookies. 

If you don't have erythritol, use an additional 1/3 cup xylitol instead.

If you don't have coconut palm sugar, substitute 1/4 cup xylitol or 1/4 + 1 TB erythritol or 1/4 cup
brown sugar.

If you are using "natural" unsalted, fresh ground peanut butter, add an additional 2/8 tsp salt, plus 1 TB trans-fat free shortening.  Use a food processor to cream up the peanut butter some more.


Salted vs. Unsalted Butter:  What can I say?  One day, I accidentally used salted butter instead of unsalted in these cookies.  Guess what?  They tasted better!  All these years of following others' instructions to use unsalted butter, and it tastes better here!  Why?  Because the contrast of salt and sweet that is an integral part of the yummyness of peanut butter cookies is played up more by the extra salt.  That's why!  But if you like it less salty, or want to consume less salt, use the unsalted butter.  Okay?

And if you aren't concerned about sugar or carbohydrates, substitute 1 cup brown sugar for all the sweeteners combined.

And lastly, if you like, you can substitute all the proteins and powders with whole wheat pastry flour; that will add to the carbohydrate load, and subtract from the protein, but it will still be a healthy treat.

Roasted Five Spice Chicken

Johanna and I were sitting outside of Little Vietnam Cafe just off of Clement Street in San Francisco, enjoying delicious Vietnamese food, the beautiful weather, and summer solstice, when I suddenly remembered that I had made no plans at all for that night's dinner. Perhaps you've had a similar experience; "mmmm... Green papaya salad; crispy, refreshing papaya shreds, zesty dressing, crunchy peanuts and sesame seeds. Mmmm.... grilled five spice chicken.... Dang! I have to go grocery shopping! What should I make tonight?"

So, as I considered the excellence of five spice, the Asian spice blend of star anise, cloves, Szechuan pepper, Szechuan cinnamon (cassia bark) and fennel, dinner formulated in my mind; I would stop at Berkeley Bowl on the way home and pick up some organic chicken thighs and figure out how to marinate them with five spice powder for dinner.

I consulted a few sources and formulated a recipe; Super tasty? Check. Fast? Check. Easy? Check. Ingredients already in my pantry? Check. In short, a winner, and another fantastic recipe to join the roasted chicken recipe collection. I will be making this dish again - and again.

Five Spice Roasted Chicken

3 pounds of chicken parts (I like thighs)
1/3 cup soy sauce
1 TB dry sherry or rice wine
1/4 cup vegetable oil
1 TB five spice powder
2 tsp grated fresh ginger
4 cloves minced garlic

optional: 1/4 cup brown sugar
hot sauce to taste
1 chopped green onion


Wash and dry the chicken parts, and cut off any obvious excess fat, leaving the skin on.

Combine all of the marinade ingredients in a large container and stir to mix. Add the chicken parts, turning them to make sure they are well covered in the marinade. Cover the container and put in the refrigerator. Marinate for at least two hours, turning the pieces occasionally to ensure even marination. You can marinate overnight, which makes it that much more convenient, and will probably make it even tastier. (I'll do this next time and report back!)

Pre-heat the oven to 400 F, and take the chicken out of the refrigerator while it comes up to temperature. Spread the pieces of chicken on a roasting pan skin-side up (I used the broiler pan that came with my stove; it drains the fat away and helps the skin get nice and crispy.) Reserve any leftover marinade to baste the chicken with. Roast the chicken until it is done and the skin is nice and crispy, basting occasionally with the marinade, about 45 minutes.

Serve it with brown rice which has been cooked with chicken broth, and an aromatic white wine such as a Riesling. (We like "Big House White;" while you can get it in a bottle for about $8, you can buy a box of it, equivalent to 4 bottles, for $20. It's cheaper, keeps the wine from going bad, convenient, and earth friendly, as it uses so little packaging.)

Where can I get Five Spice Powder? Most grocery stores now carry it, and around here we can get a little box of organic Five Spice made by Spicely.

High Protein (Low Carbohydrate) Bread

High Protein, Low Carb Bread with Sugar-Free Strawberry Jam

With that first batch of ultra-delicious sugar-free strawberry jam that solved my "boo-hoo, no more jam for me" moment, (also fig jam and raspberry jam) I inadvertently created a new boo-hoo moment. Because, of course, jam must go on something, and the item it seems best designed to go on is bread. And even the 100% whole grain, organic lovely stuff I've been buying at the Vital Vittles bakery up the street from us (day old - $2.50 a loaf!) has plenty of carbohydrates. Sure, I can pile on the jam, but one piece of bread a day? Only open faced sandwiches? Humph.

Fortunately, the boo-hoo bread moment went by as quickly as the boo-hoo jam moment; like the little red hen, I knew I would have to make some myself.

How do you make low-carbohydrate bread? I mean, bread means flour means carbohydrates, right? Well, I've been practicing by substituting out 50% of the flour in my quick-breads (banana, sweet potato, apple sauce) with an array of proteins, and I realized that I had what I needed right in my freezer drawer. I dusted off my bread machine ($15 at Salvation Army) got out some bread recipes, and got to work. The first try, where I substituted 50% of the flour with protein, was very good. But as usual, I wanted to push the envelope; how much protein could I substitute in before it stopped being bread? Version II, which left just 1/2 a cup of whole wheat flour, was fantastic - way better even than the bread I used to make with flour; more tender and chewy, rather than the crumbly dense stuff you get with whole grain. Protein-packed, but still full of fiber, plus the goodness of the Omega three fatty acids flax seeds bring to the party. Peanut butter and jam sandwiches, here we come!

High Protein (Low Carbohydrate) Bread

Makes 1 large loaf; 1 pound 11 ounces

Special Equipment: A large capacity bread machine

Bring all your ingredients to room temperature:

Lowest Carb Version

1 TB regular yeast
1/2 cup psyllium husk fiber (available at health food stores in the bulk aisle)

1/2 cup flax meal - packed (Bob's Redmill is available at Trader Joe's)
1/4 cup whey protein concentrate (unsweetened, unflavored) Be careful - not whey powder, whey protein concentrate - lowest carb, highest protein)
1/2 cup almond meal - packed - (available at Trader Joe's)

3/4 cup vital wheat gluten (available at health food stores in the bulk aisle)
1/2 cup soy protein powder, hemp protein, or coconut flour

1 tsp salt
3 TB Agave nectar OR brown rice syrup
3 TB flax oil
approximately 1 3/4 - 2 cups water - more as needed

1/3 heaping cup sunflower, flax, poppy, or other edible seed or nuts

Put all the ingredients except for the seeds in the pan of your bread machine. Program the machine for the white bread cycle, light baking, and large size. The machine will go through two kneading cycles. If the machine complains, add a little more water. The texture of the dough should be VERY soft and spongy, maybe even a little sticky; when you prod it with your finger it should give easily, like a fat tummy. If it's a little moist, that's okay; the seeds will absorb some of the water. At the end of the first cycle, the machine will stop and give a beeping sound; add all but 1-2 TB of the seeds. At the end of the second kneading cycle, sprinkle on the rest of the seeds. (If you add them at the beginning they will be pulverized, if you add them all at the end, many of them will fall off.)

Let the machine do its thing, and in a few hours you will have truly delicious bread; bread so good that you will have to fight the rest of your family for it.

Notes from Christine: Why a bread machine? Frankly, I don't hold much truck with one-trick equipment; that might fly in one of those fantasy kitchens, but my un-remodeled 1920's kitchen has so little space in it, everything must earn its keep. But a few years ago, my mother and all my sisters went out and bought bread machines at thrift stores for $5-$20, and I was much taken with being able to have fresh delicious bread even in the middle of nowhere, so I went off to the thrift store, too. I keep it on the floor, under my worktable, behind the trashcan. It deserves the spot, now more than ever.

What's with the gluten? I keep reading about how gluten is bad for you. Gluten is a protein which naturally occurs in wheat; gluten forms chains when it is exposed to warmth, water, and kneading. The chains are what give bread that characteristic chewiness. Some people have sensitivities or auto-immune reactions to gluten; this recipe is not for them. For most of us, gluten is not a problem at all.

Psyllium Husk Fiber  This stuff is insanely high in fiber and low in carbs. It is available in bulk in health food stores; here in Berkeley, I can get it at Berkeley Bowl or Berkeley Natural Grocer. It does absorb a LOT of water, and it takes a while to absorb it. When I make the bread, I use 1/2 cup of psyllium and the higher amount of water. At first it seems too wet, but after I've added the flax seeds, and by the time the kneading cycle is done, it's just the perfect consistency; spongy, springy, but not sticky.

Where do I get all this stuff? A really well-stocked grocery store or health food store carries all of this stuff. I bought all of it at Berkeley Bowl; Bob's Red Mill makes all of these products. Trader Joe's also sells almond and flax meal.

Why are you using agave nectar or brown rice syrup instead of a sugar-free sweetener? I like to cut carbs and sugar wherever I can, but yeast likes to eat the real thing! Choose a low-glycemic sweetener to make everyone happy. In fact, if the sweetener is too low in carbs, the bread turns out short and dense; I used coconut palm sugar for a little while there and it just didn't rise properly.

What if I'm a vegan? The only animal product in here is the whey powder. You can easily substitute soy protein for that, instead.

What if I don't have a bread machine? Here are alternative directions:

Warm the water up to 105-115 degrees F, and pour it into a large bowl. Add the sweeteners and the yeast, and whisk to combine. In another bowl, whisk all of the flours and solids. Ad the flax oil to the water. Add the flours, and using either your hands, a wooden spoon, or a mixer paddle attachment, mix until everything is well incorporated. Add all but 1-2TB of the seeds to the dough. Switch to a dough hook if using a mixer, and knead for 10 minutes, or knead by hand until dough has become elastic. Oil the bowl to keep the dough from sticking, make a ball out of the dough, cover with a cloth, and let rise until it is doubled in size, about an hour. Punch down the dough, and shape into one large or two small loaves. If you have pans of the right size, use them. Otherwise, put the loaf on a baking sheet. Sprinkle with the remaining seeds. Cover with the towel and let rise until it is doubled again. When it is getting close to time, preheat the oven to 350 F. When it is doubled and the oven is pre-heated, uncover and bake the bread, about 45 minutes.

Ch-ch-ch-changes: If you visit this blog often to use the recipes, from time to time you may see a change. I am always experimenting with my recipes, trying to see how low I can go on the carbs, and how high I can go on the protein and fiber. As I improve it, I update the recipe.The latest (as of 1/22/14) is that I upped the amount of almond meal by 1/4 cup. I really can't believe how much tastier it is from the change - and it was plenty tasty before! That extra 1/4 cup of almond meal rendered the crust chewier and more satisfying, the center moist but not spongy, the flavor delicious. I just ate a slice with butter and sugar-free homemade jam - divine! The only problem is now it is so yummy I want to eat more of it.....


Nutritional Analysis:  Friends have been asking for this for a while - "how many carbs does this bread have?" And I really wanted to know, too. So I finally sat down and did the analysis; if you use ONLY the lowest carb options above: flax meal, psyllium husk, whey powder, etc., the results are phenomenal!  One loaf of bread weighs about 1 pound 14 ounces, and yields 13 very generous slices. How generous? One slice is enough for my breakfast, and back in the day I would have eaten two slices of regular bread.

1 slice of bread (2 1/2 ounces): 7 grams of protein, 4 grams of fiber, 9 net grams of carbohydrate, 1.75 grams of omega 3 fatty acids - just from the oil alone! 150 calories. Compare that to one 2 ounce slice of Vital Vittles Organic Flax-Seed Oat Bread: 4 grams of protein, 4 grams of fiber, 21 net grams of carbohydrate, 140 calories. And mind you, this is fabulous, ultra whole-grain stuff; not processed smoosh bread.

Sugar-Free Strawberry Rhubarb Jam

I confess; when my friend Mimi (who's also living a low-carb life) told me that she and her friends had made 75 jars of strawberry jam for a fundraiser at our elementary school, I wound up feeling a teeny bit sorry for myself. You see, I love that jam. There's just nothing like homemade jam, and homemade strawberry jam - well, you know. And since I'm living a sugar-free life, I just couldn't see myself eating any of that lovely jam, or even making jam again. Sniff. Apricot. Sniff. Plum Butter. Sniff. Strawberry Rhubarb. Sniff, sniff.

And then I thought - ha! Of course - I can make my own jam! I've seen ads for sugar-free jam, but the commercial products just sound so.... fake. And unappetizing. But every sugar-free thing I've made so far has been, well, FABULOUS. (My Mama told me never to brag, but well, you know - "no brag, just fact."

So, I went out and bought 7 quarts of gorgeous organic Swanton Berry Farm fruits, a big bunch of fresh rhubarb, looked at recipes, decided what my ratio of sweeteners ought to be, and set to work. I admit, I was nervous. What if it was lousy, and I'd wasted all that lovely fruit? I made one batch, using about half of the strawberries and all of the rhubarb. OMG, it was amazing, it was so good. So as soon as I canned it, I plowed back in and made an all-strawberry batch. The whole thing took hardly any time at all, and afterwards, I felt like I had a treasure-trove of rubies. Ahhh.

Now I just have to figure out how to make low-carbohydrate bread to go with it....



Sugar-Free Strawberry Rhubarb Jam

You will need:

11-12 8 oz (half pint) canning jars, lids and rings
8 quart heavy stockpot for the jam
Another 8 quart (or larger)stockpot for sterilizing jars
1 box pectin for low-sugar jams (I use Pomona brand)
wide-mouthed funnel (optional, but super useful)

4 cups rhubarb, (app. 2 lbs) washed, dried, cut crosswise into 1/2" slices
6 cups strawberries, (app. 3-4 pint baskets) washed, dried, hulled, and cut into quarters
3 TB lemon juice
5 tsp calcium water (from pectin kit - or follow instructions from package)

2 cups erythritol
1 1/3 cups xylitol
28 tiny scoops stevia
5 tsp low sugar pectin (or follow instructions from package)



If the jars are brand new, wash them and the rings and lids to remove any chemicals left from processing. If they have been sitting in the basement, check them for dust, and wash off any you find. Put the jars and rings into a very large stockpot or canning pot and fill with hot water to cover by an inch or two. Put them on the rear burner of the stove over high heat and bring them to a boil. When they come to a boil, turn the heat down and keep them hot and ready.

Following the instructions in your low sugar pectin kit, make calcium water. (I use Pomona brand.)

Prepare the fruit: wash it, dry it, cut it up (1/2 if small, 1/4 if medium, 1/8 if large) and put it in an 8 quart, heavy stock pot, along with the lemon juice and calcium water. Put it on the stove and cook over medium heat, stirring occasionally, until it comes to a full boil and the fruit is softened. (The rhubarb will take longer than the strawberries.)

Meanwhile, measure the sweeteners and the pectin into a medium sized bowl and whisk them all well to combine.

When the fruit is ready, get a long-handled wooden spoon ready, and gradually add the sweetener mix to the hot fruit, stirring constantly as you pour in the sweeteners. Stir well and frequently to combine the pectin with the fruit and prevent lumping. Bring it back to a full boil. When it looks lovely and thick, turn off the heat and get ready to can. (Don't worry if it isn't as thick as jam; it thickens as it cools.)

Clear a good sized work surface near the stove, and cover it with clean dishtowels (preferably ones you don't care about!)

Turn the heat off under the pot of jars and move it to the front of the stove so you can reach them easily, and move the jam to the back of the stove so you don't get water into it by accident. (Put the lid on the pot if necessary.) Using tongs or a jar lifter in your dominant hand, and a clean dishtowel in your other hand, carefully remove the lids and rings and drain them on the towels. Lift each jar out of the hot water, dump the hot water back into the pot, and carefully guide and transport the hot jar over to the towels. Turn it upside down to drain out the extra water. Repeat until all of the jars are drained and ready.

Turn the heat back on high underneath the pot that the jars came out of, and bring it back to a full boil while you can.

Now, again using your tongs (or a clean towel, oven mitts, or tough hands!) turn the jars right side up, and line them up to be ready to fill. If you have a wide-mouthed jar funnel (which I so highly recommend - available at any good hardware store, Bed Bath and Beyond, well stocked grocery stores, etc., for less than $5) put it on top of one of the jars.

Grab your best ladle, and bring the pot of hot jam over to your work surface. Carefully fill each jar, leaving 1/4" of space at the top. If you have a wide-mouthed funnel, the bottom should come to just the right spot. If you don't, do your best! If necessary, spoon some out to reach the right level. After you have filled all your jars, use a clean, moist towel to wipe the ring area and the top surface of the jars clean. If you have less than a full jar of jam, put that one straight into use and don't bother to can it.

Put the lids on, followed by the screw tops, and screw them down.

When the water bath comes back to a full boil, and again using your tongs, carefully lower the jars back in one at a time. Boil them all for 10 full minutes, then remove them with your tongs and let them cool on the toweled work area. If necessary, work in batches.