New: Sugar-Free Banana Bread

Even after I have created a new recipe and found it delicious, I continue to tweak it; I work on lowering the carbohydrates and raising the deliciousness. And frankly, sometimes I lose confidence in ingredients that I was fond of; soy  - not so thrilled with how it's raised.  These days, I'm pretty excited about working with coconut flour. It is low in carbs, very high in fiber and protein, and has a fine crumb and a lovely sweet base flavor, perfect for cakes and cookies. However, all that fiber tends to suck up the liquid, and creates a strong drying effect. This is where a fruit quick bread is the perfect pairing; the moisture in the fruit binds with the coconut fiber. This, plus the addition of almond meal and additional eggs creates a moist, flavorful loaf. In this case, the new formula is so much more delicious than the old, I decided to do a new posting. One word of warning: the lower the wheat content, the lower the gluten. The lower the gluten, the lower the crown. This recipe is completely delicious, but it has a lower profile than you might be used to!

Group 1
4 small, very ripe bananas, or 3 large, mashed
3 large eggs
1/3 cup erythritol
2 TB xylitol
1/4 tsp stevia extract powder
1 TB coconut palm sugar (optional, but delicious - for flavor)
1 tsp pure vanilla extract

OR:
2/3 cup xylitol or Swerve
1 TB coconut palm sugar
1/4-1/2 tsp stevia extract powder

Group 2
1/2 cup whole wheat pastry flour
1/2 cup coconut flour
1/4 cup almond meal
2 TB flax meal
1 tsp salt
1 tsp baking soda

Group 3
1/2 cup walnuts, broken into medium pieces

1. Preheat oven to 350 F. Grease loaf pan. (Gotta love spray-on coconut oil!)

2. Combine mashed bananas, eggs, sweeteners and vanilla in a large bowl and stir well to combine.

3. In a medium bowl, combine flours, salt and leavening. Whisk to combine, carefully breaking up any lumps of meal or flour. (Coconut flour does have a tendency to lump.)

4.  Stir flour mixture into banana mixture. Stir until all lumps and dry spots are well incorporated.

5. Stir in walnuts until well distributed.

6. Scoop batter into greased loaf pan and smooth top.

7.  Place pan on middle rack of preheated oven. Bake until toothpick inserted in center comes out clean, around 50 minutes to 1 hour.

8. Cool on rack until cool enough to tip out of pan. Cool completely on rack out of pan.

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.

Creamy, Delicious, Low-Carb Cheesecake

For some time I have been enjoying the delicious, low-carb "breakfast" cheesecake I invented a while back; it's very yummy, and nice and easy to make. However, I really was missing the delightful contrast in texture and flavor you get from a classic graham cracker crumb crust cheesecake. For the life of me I couldn't think how to make something that would work.... make low carb, sugar free graham crackers, just so that I could make crumbs out of them? That didn't seem like a good idea. What to do, what to do?

I recently had a flash of inspiration..... what if I used almond meal, just straight up almond meal, but toasted it in a saute pan? Immediate smash hit!

This is so yummy, and really straight-forward and easy. You may have a little leftover "crumbs"; if so, they store well in the fridge for your next batch - which I predict you will be making very soon! However, they are quite tasty sprinkled on the top of the cheesecake, or even eaten straight up with a spoon.


PREHEAT OVEN TO 325 F

ALMOND MEAL "GRAHAM CRACKER" CRUST
 

almond meal before toasting

2 cups whole almond meal (I use Trader Joe's)

1 teaspoon stevia extract powder
1 tablespoon xylitol
2 tablespoons erythritol
1 tablespoon coconut palm sugar
1/4 tsp salt

2 tablespoons unsalted butter
2 tablespoons coconut oil

In a small bowl, whisk the sweeteners until well combined.

In a medium-sized skillet, toast the almond meal, stirring frequently to prevent scorching. When the almond meal is just lightly golden and fragrant, remove it from the heat. Be careful not to overcook the almond meal - it will continue to darken and toast in the hot pan even after you have removed it from the heat.

Whisk the sweeteners into the toasted almond meal until well-combined.

Finished Crust

Add the butter and coconut oil, using the residual heat from the pan to melt them. Stir until all is well-combined. Set aside.









CHEESECAKE FILLING


2 cups full-fat cottage cheese (full fat is the lowest in carbs)
1 cup full-fat cream cheese (lowest in carbs)
1/2 cup full-fat Greek yoghurt (lowest in carbs)
2 tsp pure vanilla extract
3 large eggs
1 tsp stevia
1 tablespoons xylitol
2 tablespoons erythritol
3 tablespoons coconut palm sugar

Bring all of the ingredients to room temperature.

In a small bowl, whisk together the sweeteners until well-combined.

Using an immersion blender, blender or food processor,  process the cottage cheese until smooth. Add the cream cheese, yoghurt and vanilla and process until smooth. Add the eggs and sweeteners and process until smooth.


PUT THEM ALL TOGETHER

Using your ramekin collection, put 2-4 tablespoons of the "graham cracker crust" mix in the bottom of each cup, depending on the size of the vessel and your taste. Press the crumbs down using the back of a spoon.

Spoon the filling on top of the crumb crust. The number of ramekins you make depends on the size of the ramekin and how much of the crumb mixture is in it.

When you have used all of the filling up, put them into a large roasting pan, and carefully pour boiling water all around them.

Place into your pre-heated, 325 F oven and bake until firm, around 45 minutes to 1 hour.

Devour!




 

Zucchini Fritters

Last week my husband went from letting me know his feelings about zucchini by looking unenthusiastic, to finally flat out telling me like it is; he does not like it.

I like zucchini. It is satisfying in summer soups, good grilled, tasty sauteed with onions and garlic, and I love slicing it, roasting it, and using it in place of noodles in lasagna. However, all these dishes that I enjoy leave Joel cold - and I planted two highly productive plants in my community garden plot this year!

I did make a number of friends happy when I gave them some squash (in foggy, cold-summered Berkeley, zucchini is hard enough to grow that no one secretly drops it on your doorstep and runs away in the middle of the night!) But I wanted to eat some of it, too.

As I was sharing this sad tale with my friend and neighbor Natalie (as I offered her, and she declined, a squash at our community garden plots) she mentioned zucchini fritters. She briefly described grating them, tossing them with salt, and frying them up, and that they were yummy with a meat main course. That description alone gave me inspiration - I could tell they'd be great. I went right home and figured out how to make some. O. M. G. These are just fantastic. When Joel came home that night and saw me cooking them up, he wondered what they were, and at my conspiratorial grin... and didn't recognize the zucchini part of it until I spilled the squash after we'd snarfed them right up.

So, this is my recipe, but let's give it up to Natalie, whose inspiration revealed a whole new level of deliciousness - and a way to make zucchini that makes everybody happy!

Zucchini Fritters
yield: about 10 fritters

2 medium zucchini, grated coarsely
2 - 2 1/2 tsp salt
2 large eggs
1 clove garlic, minced
1/4 tsp fresh ground pepper
1 TB freshly grated lemon zest (1-2 large lemons)
10 sprigs fresh Italian (flat-leaved) parsley, finely chopped
1/3 cup whole wheat pastry flour
olive oil for frying
Fresh lemon wedges for serving

1.  Preheat the oven to the lowest setting and put a large plate or baking sheet on the middle rack to keep the cooked fritters hot while you prepare the rest.

Freshly grated zucchini

 

 

 

2. After grating the zucchini on the coarse holes of your grater, put into a colander and toss with the salt. Let sit in your sink for 10 minutes. This will draw out the excess moisture. (Most of the salt will go down the drain.)





 3. While the zucchini sits, put the 2 eggs, garlic, pepper, lemon zest, and minced parsley into a medium-large bowl. Stir well with a fork to combine.

4. When the 10 minutes are up, squeeze the zucchini well with your hands to rid it of the excess moisture. When you are done, add the zucchini to the bowl of other ingredients, and stir well.

5. Gradually add the flour, sprinkling it over the zucchini mixture and stirring after each addition to avoid lumping.

Batter

 

6. Heat a generous amount of olive oil in a large skillet.

7. Add 2 TB of batter for each fritter to the hot oil, and fry until golden brown and firm on the first side. Turn and repeat. Add the cooked fritters to the heated plate in the oven. Serve with fresh lemon wedges.

Artemesia Ginger Rogers Cocktail

Just in time for the heat wave - a truly refreshing and delicious cocktail!

The Ginger Rogers is a classic cocktail, and after sampling one at Absinthe in San Francisco a couple of weeks ago, I decided to adapt it for use with my organic liqueurs. There's only one problem with this cocktail - stopping at one!

Last night we had an important discussion; which is better, a classic gin and tonic, or a Ginger Rogers? My father-in-law and I agreed that Ginger Rogers is our gal.

Artemesia Ginger Rogers Cocktail

1 large sprig fresh mint - at least 8 or 9 leaves
3/4 ounces fresh squeezed lime juice
1 1/2 ounces Artemesia Organic Ginger Liqueur
1 1/2 ounces gin
Best quality ginger beer/ale, such as Cock and Bull,  Bruce Cost's, Reed's, etc.

Put the mint leaves in the bottom of an old fashioned or large drinking glass. Add the lime juice, and using a muddler or a wooden spoon, muddle (pound) the mint leaves until they are well bruised and release their minty goodness into the lime juice.

Fill the glass with ice cubes, then add the rest of the ingredients. Stir. Serve with a straw. Optional garnish: a mint sprig and a lime wedge.

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.