Dark Chocolate Pudding: Low Sugar

This week I tried a new recipe for chocolate pudding by Melissa Clark that was featured in the New York Times. The recipe I worked out earlier with Choco Perfection was very tasty, but every time I made it I enjoyed it so much I ate a big bowl full, and the next thing you know I was suffering from horribly uncomfortable bloating. Not worth it! So I decided to figure out how to cut down the sugar and carbohydrate for this new recipe. Immediate score! Deep, dark, luscious, rich, tasty - a cross between mousse and the best pudding you've ever had .... and no tummy issues!

Dark Chocolate Pudding

Group I
2 TB butter
1 tsp vanilla extract
6 oz 85% or higher chocolate, chopped

Group II
2 1/2 cups whole milk
1/2 cup heavy cream
1/3 cup xylitol or Swerve
1/2 tsp stevia extract powder
2 TB coconut palm sugar
2 TB unsweetened cocoa powder
2 TB cornstarch
1/4 tsp salt

Group III
2 large eggs

Equipment: an immersion blender or food processor

1. If using an immersion blender, put all of the ingredients from group I into the bain marie or heatproof bowl. If using a food processor, place in the bowl of the food processor.

2. In a large saucepan, combine all of the ingredients from Group I and whisk to combine. Over medium heat, bring the mixture to a low boil, whisking frequently. Continue to boil for 1-2 minutes; overcooking causes the cornstarch to stop working.

3. Meanwhile, crack the two eggs into the heat-proof measuring cup from the milk; beat lightly with a fork.

4. Pour a small quantity of the hot milk mixture into the eggs and whisk with the fork to keep the eggs from curdling. Add more hot milk mixture and whisk again. Now pour the egg mixture back into the hot milk mixture and whisk into the whole. Put the heat back on under the pan, and bring it just to the boil again.

5. Remove the mixture from the heat and pour over the chocolate, butter and vanilla. Process until smooth. (The hot milk will melt the chocolate.)

6. If in the bain marie or heatproof bowl, let cool to room temperature, then chill. If using the food processor, pour into ramekins, small bowls, or a large heatproof bowl and chill.

Serve with optional whipped cream, lightly sweetened creme fraiche, and/or chocolate shavings.

Sugar-Free, Low-Glycemic Pecan Pie

My daughter requested a pecan pie as a special reward for all of the hard work she'd been doing for school. I have a recipe from Cook's Illustrated which calls for maple syrup instead of corn syrup - super delicious! And having made it for her, once again I found myself feeling a little sad about how I was never going to get to eat that delicious item again.... or was I?

I started thinking about yacon syrup, a nutritious, super low-glycemic syrup made from a South American tuber. Yacon syrup has been shown to have amazing properties as a product for folks with diabetes and metabolic disorders. I've been eating it in the divine chocolates created by Coracao Confections for several years now, and it has recently become the darling of Dr. Oz. Yacon syrup is dark, thick, sweet, but at the same time tangy. It reminds me a bit of maple syrup, but even more so of tamarind. I decided that it could be the perfect substitute for corn syrup or maple syrup in a pecan pie. But first I had to get my hands on some... I have yet to see it on grocer's shelves - even health food stores. My friends at Coracao turned me on to Raw Food World, which they have been doing business with for some time. That took care of that issue, and it was on to recipe creation.

You know, sometimes when I try a recipe the first time, it's just a complete fail. Sometimes it needs some tweaking. And sometimes, rarely, it's fantastic the very first time. That's the story with this pie, my friends. Go forth and enjoy the yumminess once more!


Sugar-Free, Low-Glycemic Pecan Pie

1 batch of whole grain Foodier Than Thou pie crust  and a 9" regular (shallow) pie dish OR
1 batch of Foodier Than Thou almond meal crust (skip the almond extract) and a tart pan


1/4 cup coconut palm sugar OR an additional 1/4 cup of sugar substitute
1/4 cup of your favorite sugar substitute: Swerve, Lakanto, Splenda OR erythritol
1-2 tsp stevia powder - to taste. (You may want the higher amount if you use erythritol, which is less sweet than the other sweeteners.)

1 cup yacon syrup
1/2 cup heavy cream

4 TB unsalted butter, cut into 1/2" pieces
1/2 tsp salt 

6 large egg yolks, lightly beaten

1 1/2 cups toasted, chopped pecans or walnuts

1.  Preheat the oven to 450 F.

2.  In a heavy saucepan, combine the sugar, sugar substitutes and stevia powder until well combined. Add the yacon syrup and heavy cream, place over medium heat, and stir occasionally, until the solids have dissolved, about 5 minutes.

3. Remove from heat and let mixture cool for 5 minutes. Add the butter and salt and whisk until incorporated. Then whisk in egg yolks until well incorporated.

4. Put pie crust into pan and crimp the edges. If using the almond meal crust in a tart pan, press the crust well into the pan with your hands and/or a wooden spoon. If using the almond meal crust and tart pan, you will have some extra crust and filling. If so, use them to make some small ramekins of pie.

5. Sprinkle the chopped, toasted nuts into the bottom of the crust. Carefully pour the liquid filling over the top. Use a rubber spatula to get all of the yummy stuff into the pan.

6. Carefully place the pie onto a baking sheet and place on the central rack of the hot oven, and immediately reduce the temperature to 325 F. Bake until the filling is set and the center jiggles only slightly when the pie is gently shaken, 45-60 minutes.

7. Remove pie from oven and cool on a rack for at least an hour. Then refrigerate until set, at least another hour, and up to one day, or just cool on the rack for several more hours. If you rush to cut it, it will not be solid! (It's hard to resist; believe me, I know!) Bring to room temperature before serving.

8. Serve small wedges, with optional Bourbon Whipped Cream - which really adds a lot to the party!


Bourbon Whipped Cream
(Adapted from Cook's Illustrated)


1 cup heavy whipping cream
2 TB bourbon

2 TB coconut palm sugar
1/2 tsp vanilla extract

Combine all ingredients in a bowl and whip until stiff peaks form.  Serve with pecan pie. Yum!

Sugar-Free Plum Butter

Plum Tree at our Community Garden

 It's early July, and plums are dropping like sticky rain all over Berkeley. From the tiny maroon fruits that blend into the leaves on the street trees, to the teeny bright red ones landing in the back yards, the full-sized purple and deep red ones, everyone with a plum tree has more than they can possibly manage.

Our neighbors Lisa and Brooks put out the call: come pick some plums - please! Naturally I hustled right on over, not having any idea what kind of plums were on offer. If they were large, I was thinking of galette or German pflaumenkuchen, if small, plum butter.  When I arrived, I found tiny ruby fruits covering a gigantic tree in their back yard, plonking all over the patio and grass, squishing under foot. Plum butter, here we come!  Good thing I bought some more canning jars.....

When the fruits are small, there is no need to do anything to them but rinse and drain them, sort out any rotten ones, and put them on the stove to cook with a little lemon juice and some calcium water.  You can filter out the pits and skins later using a food mill. If you don't have a food mill (I don't) a colander and a big pestle, wooden spoon or muddling stick will do just fine.

There are several flavor directions you can go in with plums to enhance their flavor; this recipe uses vanilla, which rounds out the flavor beautifully. I have also seen recipes calling for a piece of cinnamon stick instead, which sounds very good.  I wonder about star anise......

This recipe is completely, utterly delicious. I wonder if Lisa and Brooks have some more plums to spare....

Sugar-Free Plum Butter

6 pounds plums
2 vanilla beans, split OR 2 tsp vanilla
1/3 cup lemon juice (I used Meyer variety)
4 TB calcium water
2 TB low-sugar pectin

2 3/4 cups erythritol
1 1/3 cups + 2 TB xylitol
1 tsp stevia extract powder
1 tsp unsalted butter

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 to a simmer 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 and dry the plums. If large, cut in quarters and remove the pits. If small, put the whole fruits in an 8 quart, heavy stock pot, along with the calcium water and the lemon juice. If using vanilla beans, cut them in half lengthwise and add them to the pot. Put it on the stove and cook over medium heat, stirring occasionally, until the fruit is completely softened, to the point of puree.

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

My antique pestle works great!

When the fruit is ready, turn off the heat and put the whole mixture into a food mill or colander placed over a large bowl or another stock pot.  If using the colander, use a large pestle, muddler, or wooden spoon to force the plum flesh through the holes and leave behind the skin and pits and vanilla beans. Be as thorough as possible, and be sure to scrape off the exterior of the mill or colander to get all the good flesh that is left on it.

Here it is after removing the pits and skin.

Put the filtered puree back in the stock pot and bring it back to a full, rolling boil over medium-high heat.  When it 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. Add the vanilla extract and the butter. (The butter is optional, but keeps the foam in check.) Bring it back to a full boil, stirring frequently to prevent scorching. Taste and adjust sweetness as necessary.  Turn off the heat.  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 of jam 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 on your work surface. 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 work table, using the towel in your non-dominant hand to support the jars until you get it safely to its destination. Turn it upside down to drain out the extra water. Repeat until all of the jars are drained and ready. Scald your best ladle and wide-mouthed funnel in the boiling water and have them ready with your jars.

Turn the heat back on medium high underneath the pot of water and bring it back to a full boil while you jar 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. Again, if you have a wide-mouthed funnel, you are much less likely to spill the jam onto the jars and need to clean them. 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, reduce the heat to low, and again using your tongs, carefully lower the jars back in one at a time. (The shock of the boiling water can break the jar, which is a big messy bummer.) Boil them all for 10 full minutes, then remove them with your tongs, using the same tong/towel technique described above, and let them cool on the toweled work area. If necessary, work in batches.


Notes from Christine:

* Why the range of xylitol quantities?  The fruit varies widely in how sweet it is; if you have sweet fruit, use the lower amount, if tart, use the higher. You can always start with the smaller amount and add more if it needs it, but you can't subtract it once it's in!


"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 low in carbohydrates and is about as sweet as cane sugar.  It has a fairly neutral flavor, but a little bright, almost pepperminty quality. It can be found easily at a well-stocked health food store or really good grocery store.

Erythritol has 0 carbohydrates and is very neutral in flavor - yay! But it 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 - and 0 carbs! make 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.

Pumpkin Bread (High protein, sugar-free, low-carb)

I grew a nice big crop of butternut squash last year. Unfortunately, the seedlings got such a late start that by the time the squashes were ripe, it was so late in the season that they didn't cure properly before I had to harvest them.  So there I was, mid-winter, looking at all of my beautiful squashes, which were growing a thatch of furry white mold on their crowns. Phooey.  I had to cut off the bad parts and rescue the good parts, but NOW.

Little known fact: most canned "pumpkin" in the store is actually butternut squash.  Another little known fact: there are special eating pumpkins, like Sugar Pie Pumpkin, and then there are jack-o-lantern pumpkins.  Eating pumpkins are sweet and tender. Jack-o-lantern pumpkins are tough and fibrous, not intended for eating at all.

So, anyway.  I cleaned up the squashes, throwing the bad stuff into the compost heap and peeling and chopping the good parts.  I put the cubes of squash into a ceramic bowl, covered them in water, put a plate on top and cooked them in the microwave.  Then I mashed them up well. And now:  it's "Pumpkin" Bread time.

I decided to go for a little more decadence than I normally do in my quick breads; there's melted butter built-in to this luscious bread. Rich, dark, a little spicy with caramel notes; it is excellent for breakfast, or for an afternoon pick-me-up with tea or coffee.  It's wonderful on its own, but toasted, with a little whipped cream cheese smeared on top, or even a little more butter (!)  - heaven!  After I made the first loaf, here's what I wrote on the recipe draft: "Wow! Delicious."

A word about the optional coconut palm sugar; this super low glycemic sugar is the new darling of the low glycemic/diabetic crowd.  Even Dr. Oz did a segment on it on his show, recommending it as a way to lose weight by preventing sugar crashes. It has delectable caramel notes that echo the vanilla in the bread.  The bread is wonderful without it, but if you have a chance to add it, it brings a surprising amount to the party.



Pumpkin Bread

I. 
1 cup pureed pumpkin or butternut squash
1/2 cup melted butter or oil
2 large eggs, lightly beaten
1/2 tsp vanilla
1/4 cup water

II.
1/4 tsp freshly grated nutmeg
1/2 tsp cinnamon
1/4 tsp ground allspice
1/3 cup erythritol
2 TB xylitol
5 tiny scoops stevia extract powder
1 TB coconut palm sugar (optional, but delicious)

III.
3 TB flax meal
3 TB soy protein
3 TB almond meal
3 TB unflavored, unsweetened whey powder
3/4 cups whole wheat pastry flour
1 tsp salt
1 tsp baking soda

IV.
1/2 cups chopped walnuts

1. Preheat the oven to 350 Fahrenheit.  Grease a loaf pan.

2.  In a large bowl, combine all of the wet ingredients from section I and mix well.

3. In a small to medium bowl, combine all of the sweeteners and whisk them to mix well.  Add them to the wet ingredients and stir to combine well.

4.  In a medium bowl (perhaps the one you just used to mix the sweeteners), combine all of the dry ingredients from section III and whisk well to combine.

5.  Stir the dry ingredients into the wet ingredients, mixing just enough to combine well.

6.  Stir in the chopped walnuts.

7.  Pour the batter into the prepared loaf pan, smoothing the surface with a spatula.

8.  Bake for about 1 hour, until a toothpick inserted in the center comes out clean. Let the loaf cool in the pan for about 15 minutes, then tilt out of the pan onto a cooling rack to complete cooling.

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.

(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.

High Protein, Sugar-Free Banana Nut Bread

One of the ways you can tell how much action a particular recipe gets is to open someone's cookbook and see where the pages land. It can be fun to try this experiment the next time you visit a friend (and have had a glass of wine or two.) I've been making this Fannie Farmer Cookbook recipe for about.... oh, 40 years. (Ack! Believe me, that was hard to say.) But, it is still true; I started making this as a girl, using my Mama's cookbook, and when you crack open my own copy of the Fannie Farmer cookbook, this is one of the primary spots where it falls open.

Now, I know there are untold numbers of banana bread recipes out there, and I don't claim this one is the most delicious. Our elementary school pal Laura Kate served us some banana bread a few months ago that was unbelievably delectable, and Johanna did not spare my feelings about how much she wanted me to make that recipe. However, I think this one is one of the healthiest recipes around. The only moisture comes from ripe bananas and eggs - no butter, no oil, no fat. Most of the loaf breads out there (zucchini, pumpkin, persimmon) all seem to call for a cup of "salad oil."

Of course, if you've been following my posts, you know that the fat is no longer a problem for me - it's the sugar. Yeah, and the carbohydrates. So, of course, I had to make some changes to my old favorite. That being the case, I will give both versions of the bread; the original from Fannie Farmer, and the sugar-free, whole-grain adaptation. Either one is completely delicious, but of course, the whole grain version is even more nutritious, and you know how I like to pack in those nutrients.

Fannie Farmer's Banana Nut Bread

3 ripe bananas, well mashed
2 eggs, well beaten
2 cups flour
3/4 cup sugar
1 tsp salt
1 tsp baking soda
1/2 cup coarsely chopped walnuts

Preheat the oven to 350 F. Grease a loaf pan. Mix the bananas and eggs together in a large bowl. Stir in the flour, sugar, salt, and baking soda. Add the walnuts and blend. Put the batter in the pan and bake for one hour. Remove from the pan to a rack. Serve warm or cooled, as you like it.

Notes from Christine: the recipe does not specify the size of the bananas, and of course, banana sizes vary widely. I use 3 large bananas, or 4 small ones. This can mean varied liquid amounts, which can add to the length of the baking time. Just be sure to test the center with a toothpick to make sure it comes out clean.


Christine's Banana Nut Bread - EVEN NEWER - LOWER CARBIER THAN EVER!
Adapted from Fannie Farmer

3 large, ripe bananas, or 4 small ones, well mashed
2 large eggs

1/3 cup erythritol

3 TB xylitol

5 tiny scoops stevia


1 cups whole wheat pastry flour
1/4 cup almond meal
3 TB plain whey powder or milk powder

1/4 cup flax meal
1/4 cup soy protein
1 TB wheat germ
1 tsp salt
1 tsp baking soda

1/2 cup coarsely chopped walnuts

Preheat the oven to 350F and grease a loaf pan.

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

In a large bowl, mash the bananas with a fork and stir in the sweeteners, then whisk in the eggs.

Measure the flours, salt and baking soda into a medium sized bowl and whisk them to combine.  Add the dry ingredients to the banana mix and stir well. Add the nuts and stir in well. Spoon batter into the loaf pan, and bake for about an hour, until a toothpick inserted in the center comes out clean. Run a butter knife around the edges of the pan to loosen the loaf, then cool on a rack. This is most delicious toasted, served with butter or cream cheese.

Notes from Christine: You may have a bunch of questions as to why I've given the substitutions I have. Why whole wheat pastry flour? Well, pastry flour is lower in gluten than regular flour, and more finely ground; therefore, it makes a less dense bread, which I consider desirable! This way you get the whole grains and the reduced carbohydrates, but without the heaviness.  Why the flax meal? Flax meal is full of omega 3 fatty acids, which actively convert "bad" cholesterol into "good" cholesterol in your body. Here is a lovely way to sneak them into something yummy. Why the xylitol, erythrytol and stevia? As I have written in previous posts, stevia is a calorie-free, completely natural sweetener extracted from stevia leaves. However, it has a funky aftertaste. Therefore, it is best to mix it with another sweetener. Xylitol and erythritol are sugar alcohols, which the body metabolizes differently than sugar. They are way lower in calories, and metabolized 75% more slowly than cane sugar. They are very useful tools for diabetics or other sugar intolerant folks. I like those numbers! Plus, it is actually good for your teeth. However, erythritol is only abut 60% as sweet as sugar, and xylitol is extracted from birch wood.... So, ta-da! Mix them together!

Sugar-Free Sweet Potato Pie

Despite the brown rice, whole wheat bread, massive vegetable portions, and frequent trips to the gym, at my last check-up my doctor told me my glucose was too high, and it was time to change my diet. Sigh. She recommended the Atkins diet to me; high in protein, as much fat as you want, and very, very limited carbohydrates. Okey, doke. No more jam, honey, sugar, pasta, baguette, white flour, cookies, cake..... WINE - ack! COFFEE - double ack! (Although I simply did not find the explanation for dropping the caffeine compelling enough to do it, so I'm still having that double cappucino in the morning.)

Well, I really like sugar; always have. This was not so easy. A week in, and the holiday ads for Trader Joe's were looking like dieter's porno. Then came the holiday parties - ack again! It was time to cook up something delicious, but that Dr. Atkins would (possibly) approve; Sweet Potato Pie!

Despite their natural sweetness, the sweet potato (often erroneously referred to as the yam) is very low on the "glycemic index;" the measure of how quickly the body metabolizes the food into glucose. In addition, it is absolutely PACKED with nutrients - it's really a miracle food!

I decided to cook up a sweet potato pie, but with some major changes to the James McNair recipe I'd been using. The crust would have to be whole grain, of course. My friend Susan had been raving about the butter crust she makes using spelt flour for quite a while. Spelt is a relative of wheat, often used by people with wheat allergies. Susan recommended it because it is not as heavy tasting as whole wheat in a crust. Okay, spelt crust, 1/2 butter, 1/2 lard, check.

I'd just been reading about how good cinnamon is for your blood pressure (also an issue for me) so I decided to raise the amount of cinnamon. Now for the sweeteners; the McNair recipe calls for a cup of sugar - fuggeddaboutit! Stevia, a completely natural, calorie-free extract from the stevia leaf, is very sweet, but has a weird aftertaste, so you have to use it sparingly, and use other sweeteners to help mask the weirdness. I knew that Erythritol, a neutral tasting sugar alcohol, works well, but is 60% as sweet as sugar.  Then there's Xylitol, another sugar alcohol extract, which is fairly neutral and is as sweet as sugar.  The three make an excellent sweetening blend. Okay, stevia plus erythritol plus xylitol; check.

I made the pie over and over again, each time reducing the xylitol and balancing the sweeteners until I had the perfect balance. On my eighth pie, I knew I had hit the perfect balance.

Tonight I gave a little piece of pie to friends Heidi and Richard; Richard told me that the world NEEDS this pie recipe; I'd better blog it right away. So, here goes.



Sugar-Free Sweet Potato Pie

Pie Crust: Follow the recipe posted here -
http://foodierthanthou.blogspot.com/2010/09/pie-crust.html
but substitute spelt flour for the wheat flour
The recipe makes two crusts - save one for later.

1 1/4 pounds orange sweet potatoes (about 2 medium)
1/4 cup Erythritol
2 TB Xylitol
1/4 tsp of stevia powder
1 TB coconut palm sugar (optional but delicious)
1/2 tsp salt
1/4 tsp baking soda
1 tsp cinnamon
1/4 generous tsp freshly grated nutmeg
1/4 tsp ground cloves
1/4 cup (1/2 stick) unsalted butter, melted
1 tsp pure vanilla extract
2 eggs
1/2 cup milk



While the crust is resting in the refrigerator:

Preheat the oven to 400 F
Wash the Sweet Potatoes, cut out any bad blemishes, poke a few holes in them, and pop them in the oven until a fork or knife slips into them easily.



After chilling the crust for at least 15 minutes, let it come to room temperature for about 5 minutes. (Save the parchment you wrapped it in - you'll need it in a minute!) Sprinkle your pastry cloth and the dough with flour to keep the rolling pin from sticking. Roll it out until it is even and about 1-2" larger than the widest diameter of the dish. Line a 9" shallow pie dish with the dough, leaving an overlap at the top of about 1". Gently fold the excess crust down, and pinch it into place just above the top of the pan. (It will shrink as it cooks.) Crimp the edges with a fork.

Using the parchment paper you have discarded, cover the interior of the crust and fill it with dried beans, chickpeas, or pie weights. Bake until the crust is just set, 7-10 minutes. Remove the parchment and weights, prick the crust all over the bottom, and bake until the crust is almost done but not completely browned, another 5-10 minutes. The crust tends to poof up as it bakes, so carefully poke holes in the poofy spots to deflate them. Meanwhile, the sweet potatoes are baking at the same time as the crust. Remove the pie shell, reduce the oven to 375F, and let the crust cool for 15 minutes.

Meanwhile...

When the sweet potatoes are done, take them out and remove their skins. In a large bowl, using a fork, potato ricer or masher, mash the potatoes until they are pretty evenly crushed. (If they are still hot, you can add the butter now and use the heat to melt it.) Mix in the sweeteners, spices, baking soda and salt. Then add the vanilla, eggs and milk, and mix it all thoroughly.

Place the pie crust onto a baking sheet, and pour the filling into the crust. Bake until the top feels just firm to the touch and just begins to brown, about 40-50 minutes. If the crust begins to brown too much, you can cover it with strips of foil. (I find this very difficult to do; I prefer to be really careful about not pre-baking the crust too long.)

Notes from Christine:  If you don't have erythritol (it's hard to find), substitute 1/3 cup of xylitol.