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 Stone Fruit Cake

SUGAR-FREE PEACH/APRICOT CAKE

The finished product - golden brown and luscious

Is this a cake, a tart, a pie.....? Call it what you will, this is the perfect use of all of the apricots, peaches, nectarines, and plums dropping off the trees at this time of year! This delicious recipe is so easy and so good, you may find yourself making it several times in one week. Not being very sweet, it makes a lovely coffee cake, breakfast, snack, or dessert. Try any stone fruit, and if you wish, replace a cup or so of the stone fruit with some fresh blueberries. As always, this recipe is sugar-free, high protein, and low-carbohydrate. Although this is perfect for folks like me who are diabetic or have a metabolic disorder, everybody else loves it, too. Only YOU will know that it's sugar-free!

Preheat the oven to 375 F.

PASTRY

Press the dough firmly and gently up the sides

1 1/4 cups almond meal
1/4 cup whole wheat pastry flour
1/4 tsp salt
1 tsp baking powder
1/2 cup Swerve OR 1/4 cup erythritol + 2 TB xylitol + 1/2 tsp stevia powder
6 TB unsalted butter, cut into small pieces
1 tsp almond extract
1 large egg

Mmmm - super ripe Royal Blenheim apricots from my tree!

FILLING
2 1/2 pounds stone fruit, washed, dried, pitted and cut into fourths (apricot, peach, nectarine, or plum)
OR replace 1/2 pound of fruit with 1 cup fresh blueberries
2 TB almond liqueur
1/2 cup Swerve OR 1/4 cup erythritol + 2 TB xylitol + 1/2 tsp stevia powder
1 TB tapioca flour OR 1 TB tapioca quick-cooking tapioca

For the Pastry: 
1. Using a food processor, pulse the almond meal, flour, salt, baking powder, and sweeteners until they are just combined. Add the butter and pulse until the mix resembles coarse meal, with some pea-sized butter chunks. Add the egg and almond extract and pulse until it just comes together.

2. Using floured fingers, press the pastry into a spring form pan, flattening with the palm of your hand, and coaxing it up the sides of the pan until it reaches half way up the sides. (You want the pastry to be as least as high as the fruit.)

3. Chill the pan in the refrigerator until firm, at least 15 minutes.

For the Filling:

1. Meanwhile, prepare the fruit. Wash, dry, pit, and cut the fruit into chunks. Add the almond liqueur and stir to combine.

2. In a small bowl, whisk the sweeteners with the tapioca flour thoroughly (available from the bulk section of Berkeley Bowl or in packages from Bob's Red Mill), or, if you are using quick tapioca, whirl the sweeteners with the tapioca in a spice mill until the tapioca becomes a flour.

3.  Sprinkle the fruit with the sweetener mix, and stir gently to combine thoroughly. Spoon the fruit mixture evenly into the chilled springform pan. Cover with foil, place on a baking sheet (the butter does tend to leak out the bottom.) and bake, covered, for around 1 hour and 20 minutes, until the crust is golden brown around the edges.

The filling should come just below the pastry line

4. Cool, uncovered, on a rack, for at least 1/2 an hour. Carefully remove the sides of the springform and put on a platter. Wait until the cake is thoroughly cooled before serving; the filling will firm as it cools.

Sugar-Free (Low-Carb) Linzertorte

Sugar-Free Linzertorte

Mmmm.... Linzertorte. I can't think of anything tastier just now. But perhaps you are wondering what it is? Linzertorte is a classic Viennese pastry; a rich, buttery dough with lots of toasted ground hazelnuts, pressed into a tart pan, topped with raspberry jam, and then criss-crossed with a lattice of more of the dough. The rich dough balances the sweetness of the jam, the tart sweetness of the jam does the same for the dough.  This recipe calls for lemon zest in the dough, which adds yet another layer of contrast and brightness.  Oh my.

Another beauty of Linzertorte is that it is very easy to make, but looks and tastes like you had to go to culinary academy to master it.  Love it! Make this the next time you really want to impress your guests.... or when you just want a really good treat.


Sugar-Free (Low-Carb) Linzertorte

Toasted Hazelnuts

6 1/2 ounces of hazelnuts
1 3/4 sticks unsalted butter, softened
3 large egg yolks
1 tsp apple sauce
1 TB finely grated lemon zest

1/4 cup erythritol
2 1/2 TB xylitol
4 scoops stevia

Dough Strips

1/4 tsp salt
1 1/4 cups whole wheat pasty flour
1/4 cup + 2 TB almond meal
1/4 cup + 2 TB soy protein

1 1/3 cups sugar-free raspberry jam

Equipment: a 9" tart pan (or springform)
A food processor or grinder for the nuts
A mixer

1. Toast and skin the hazelnuts.  (Spread them on a baking sheet in a pre-heated, 350 F oven. Toast for about 10 minutes, until they are golden and aromatic. Cool them. A few handfuls at a time, put them in a tea towel and rub them together to rub off the skins.)  Discard the skins.

2. In a food processor, grind the hazelnuts until they are a fine meal - but be careful not to turn them into nut butter.

3. In a small bowl, combine the sweeteners and whisk to combine well.

4. Measure the various flours, nut meals and salt into a medium bowl; use the "spoon and sweep" method to measure the whole wheat pastry flour (spoon the flour into the dry measuring cup, sweep off the excess with the back of a knife. This ensures that you don't accidentally use compacted flour, which throws off the proportions.)  Whisk to combine.

5. Using your mixer, cream the butter and sweeteners together at high speed until light and fluffy.  Add the applesauce, then add one egg yolk at a time and beat just to combine. Add zest and beat until just combined.

6. Beat in the flour/nut meal mixture until well combined. The dough will be stiff.

7. Take the dough out of the bowl and divide into two even balls. Wrap them in waxed paper and press into disks. Refrigerate for about 1/2 hour; if much longer, you will need to soften the dough up a bit to work it. (You can make the recipe up to this point a day in advance; just allow enough time for the dough to soften.)

8. Remove the dough from the refrigerator. Preheat the oven to 375 F.

9. Place one disk of dough in the bottom of the 9" tart pan.  Using your fingers (and perhaps the back of a wooden spoon) press the dough evenly all over the base of the pan and all the way up the sides. Add the jam and smooth it over the bottom.

10. Take the second disc of dough and place it between two sheets of wax paper. Roll it into an even circle that is slightly bigger than the 9" pan.  Slice the circle into strips 1/2" wide. Transfer half of the strips one at a time to the top of the tart, arranging the strips 1" apart from each other, and pinching the ends onto the sides of the bottom dough. (This takes a little planning; remember that you will need the longest strip for the center, and that you will need to match it going the other way - don't use up the long ones on the short sections!) Turn the tart sideways and repeat going the other way, making a simple cross lattice.  Pinch all of the ends, or use a fork, to attach the strips to the sides of the dough.

Finished tart before it goes in the oven

11.  Place the tart on a baking sheet and put it in the lower center of the pre-heated oven.  Bake until quite golden, about 30 minutes.  Remove from the oven, cool on a rack for an hour  or more, then carefully push the bottom plate up through the center ring to remove the side ring of the pan. Place the tart on a large plate.

12. Slice in very small pieces, as this is very rich.  Lovely with coffee, delicious for dessert, afternoon tea, or even breakfast. (Yum.)

Notes: Jam - you can make your own sugar-free raspberry jam, as I did.  Or, you can buy a pretty good xylitol sweetened jam made by Nature's Hollow, which I found at our local natural foods store.  Xylitol USA also offers a decent version, also sweetened with xylitol, and sold through their website.

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.

(High Protein, Low Carb, Low Sugar) Almond Butter Thumbprint Cookies

Almond Butter Thumbprint Cookies

 In my family, marzipan (almond paste candy) is considered one of the yummiest treats possible,  so my latest cookie recipe holds a special place in my heart.  These cookies are so delicious, so moist, so flavorful.... oh, my!  It's like eating a piece of marzipan, or of linzer torte. Divine! They have received rave reviews from everyone who has sampled them so far.  You will find it hard to believe that you can eat them and still feel virtuous; as always, they are super high-protein, super low carbohydrate, and super low-sugar.

Almond Butter Thumbprint Cookies

I.
1 1/2 cups (12 ounces) roasted, salted, unsweetened, creamy almond butter
 (well stirred)
1 stick salted (or unsalted; your choice) butter, at room temperature

II.
6 TB coconut palm sugar
1/2 cup erythritol
6 TB xylitol
8 tiny scoops stevia extract powder

III.
2 TB unsweetened applesauce
1 tsp vanilla
1 1/2 tsp almond extract
1 large egg, at room temperature

IV.
3 TB flax meal
6 TB soy protein powder
2 TB unsweetened, unflavored whey powder (or milk powder)
3 TB almond meal
3/4 cup whole wheat pastry flour
1/2 tsp salt
1 tsp baking powder

V.  Sugar-free jam; preferably raspberry or apricot*

Preheat the oven to 350 F.

Step 1:  cream the butter, then add the almond butter and cream them well together, scraping the sides of the bowl to make sure they are well incorporated.

Step 2:  measure all of the sweeteners into a small bowl, and whisk them well together.  Then add them to almond butter/butter mixture, and cream until they are well combined, again scraping down the sides of the bowl.

Step 3:  Add the egg, applesauce, vanilla, and almond extract to the butter/almond butter/sweetener mix.  Mix until well combined.

Step 4:  In a medium sized bowl, measure all of the flours and meals, salt and baking powder, and whisk to combine.  Add them to the rest of the ingredients and mix until well combined, again scraping down the sides of the bowl and the beaters to make sure everything is well mixed.

Line two baking sheets with silpats (silicone baking sheets) if you have them.  If not, don't worry; these are fine without.

Scoop a heaping tablespoonful or so of the batter and roll into a ball, placing it on the baking sheet.  Repeat, spacing the cookies.  You should be able to fit all the cookies onto the two baking sheets, a dozen plus a few more per sheet. (The dough does not run much as it bakes.)  Using your thumb, press a dimple into the center of the cookie, flattening the ball slightly as you do so.  Repeat with all of the cookies.


Place both baking sheets into the pre-heated oven.  Bake for 15 minutes, until just beginning to become golden brown all over.  Remove the pans from the oven, and if the dimples have leveled out too much, press them in again using a spoon or the handle of a wooden spoon.  Spoon a 1/2 teaspoon or so of the jam into the depression in each cookie; a tiny espresso spoon works well for the task.  Don't skimp on the jam, but don't get carried away, either, as the jam will melt and run during the baking. Return the sheets to the oven, switching the location of the baking sheets to ensure even browning.  Bake the cookies for another 5-8 minutes, until the cookies are evenly golden all over and the jam has melted into a pool.

Cool on the pan, then remove and store in an airtight container.  These will keep for a week or more (theoretically - they don't tend to stick around long!)  However, they are at their very tastiest when they are very fresh.

* If you are going to use apricot jam, it really needs to be homemade; commercial sugar-free raspberry jam is pretty good, but commercial sugar-free apricot jam just tastes like... nothing at all. The Foodier Than Thou recipe for  Tangy Sugar-Free Apricot Jam is awesome! Make a bunch when the apricots are ripe, and you will be all set for the year.

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.