Category: Dessert -Gluten free

Cranberry -Apple Crisp -53 Calories

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A Treat For The Holidays!

Pucker up for a tart twist to traditional Apple Crisp. This recipe is only 53 calories per serving! Both a delicious side dish for your entree or a light a dessert with a dollop of Greek Yogurt. Try low calories–> Peach Crisp–> click here.

Cranberry -Apple Crisp ~ Light & Sugar free!

Cranberry Apple Crisp takes a lot less effort then pie. You’ve heard of tangy rhubarb/strawberry pie. Y-U-M! This is another great combo. Cranberries adds that tangy taste.

Cranberry Apple Crisp

  • Servings: up to 16
  • Difficulty: easy
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INGREDIENTS

– 5 apples (any variety)
– 1/2 bag of cranberries
– 1/2 cup brown sugar (Truvia, brown MONK FRUIT*)
– 1 tsp ground cinnamon
– 1 tsp grated fresh ginger
– 2 tbsp fresh orange juice (I had clementines that day)
– 1/4 cups almond flour -or any gluten free flour
– 1/4 cups uncooked old fashioned oats
– 1 tsp ground fresh cardamon (use mortor and pestal-or-bullet blender)

INSTRUCTIONS
1, Slice the apples into julienne-type sticks. Put them in a large bowl with half a bag of cranberries.
2. Mix together the orange juice, 1/4 cup of Zero Cal. brown sugar, and the cinnamon, then stir that mixture into the apples.
3. Spray a baking dish and spoon in the apple mixture in.

4. In another bowl, mix the oats, 1/4 brown sugar, 1/4 cup almond flour. If you’d like, you can add 3 Tbsp margarine or vegan buttery sticks (I did not add to this recipe: thus the low calorie count.)
5. Distribute this oat topping on top of the apple-cranberry mixture in the pan.
Bake at 350 F for 45 minutes.
Number of Servings: up to 16
Presentation : Thanksgiving Dinner Main course side dish

*MONK Fruit: Monk fruit extract contains zero calories, zero carbs, and is about 150 times sweeter than table sugar. It doesn’t raise blood glucose levels, making it a useful choice for people with diabetes. tart with less sugar – taste; it before adding more. You’ll get it to match your own palate.

53 Calories!

This is a very thin topping. You can use the crisp instead of plain cranberries at your holiday dinner. If you slice this up into 16 portions you will get 53 calories per serving.

Holiday Dinner with Turkey, Stuffing, Veggies, and Cranberry Apple Crisp (53 calories)!

Is your Dessert TOO SWEET?

I wanted to make a tasty “CRISP” that did not have overly abundant amount of sugar. Not sure why some recipes are loaded with sugar. A friend commented about apple crisp recipes (not mine):-She decreased the brown sugar to 1/2 cup ( 50% less) and increased the oats to a scant cup. Also, she was gifted with a basket of pears and substituted pears for apples. Plus added a handful of slivered almonds. I feel the flavors were better with the decrease of sugar. I have made this for several gatherings and it has been quite a hit.

VARIATIONS: Get Creative!

It’s fun coming up with different fruit and vegetable combinations. Squash and apple always paired well together. Make this recipe, add walnuts and fill your acorn squash and bake as usual.

Almond Pear Tart ~in 10 minutes

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Pears are so good. We had almond pear tart yesterday afternoon. A friend came over for coffee. It was a good excuse to make this tart that gets 0-O-O-H’S and A-H-H-H-S! I have modified the recipe from what I used to make it. I hope you like it.

Almond Pear Tart Recipe

  • Servings: 6
  • Difficulty: easy
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 Ingredients
▢ 6 pears
▢ 4 eggs
▢ Himalayan salt - a pinch (any salt is good)
▢ 200g (1 cup) ground almonds 
▢ 50g (¼ cup) Monk fruit (any sugar replacement will do)
▢ 12g (1 tbsp) grated fresh ginger
▢ 5g (1 tsp) almond extract 
Instructions
Step 1 First, preheat the oven to 177°C/350°F. 
Step 2 Butter a 9 inch ring mold or removable bottom tart shell. 
Step 3 Peel, half and core pears 
Step 4 Toast the ground almonds lightly  for 10 minutes on a baking sheet lined with a piece of parchment. Let this cool slightly. 
Step 5 In a blender  (or food processor)mix almonds, eggs, sugar substitute, almond extract, grated ginger and a pinch salt 
Step 6 Place pear halves in the ring mold and pour batter into pan and spread evenly.
Step 7 Rest 5 to 10 minutes before serving 
Sprinkle with toasted almonds (optional). 
Serve warm.


DID YOU KNOW: Pears along with peaches, raspberries, almonds and strawberries are a member of the rose (Rosaceae) family of plants. High fiber pears help protect us from the development of —> (i)type 2 diabetes, (ii) heart disease and (iii)stomach cancer. Pears are linked to prevention of osteoporosis since Boron (in pears) aides in retaining calcium in your bones. 

When you need an energy boost, have a pear or a slice of “Pear Almond Tart” instead of a candy bar. It works. We had leftover pear tart for lunch today. SWE-E-ET!!!

COMMENT: ” I could taste the fresh ginger. Yum! It really makes the flavour. The cake tasted so good! I loved the pears!”

~ Another happy friend who tasted my pear tart for the first time in her life ~

Clafoutis ~NO-SUGAR Dessert In 10 Minutes

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With the abundance of apples, plums and peaches. We can make a healthy and very tasty dessert that takes 10 minutes to make! It doesn’t get better than that.
Yesterday, I noticed the plums we starting to ‘over’ ripe. I saved them by making plum clafoutis. “It’s delicious!” remarked my dinner guest. We had some cold clafoutis for lunch the next day.

Plum Clafoutis – Individual Serving

Plum, Cranberry Clafoutis …To The Table -M-M-M-M-

Clafoutis Recipe

  • Servings: 10-12
  • Difficulty: easy
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 Ingredients 
▢ 450g (1 lb) fruit - cherries/plums/peaches/cranberries
▢ 4 eggs
▢ Himalayan salt - a pinch (any salt is good)
▢ 100g (1/2 cup) ground almonds 
▢ 30 gm (2 tbsp) rice flour (you can use almond flour)
▢ 500 ml (2 cups + 2 tbsp) milk
▢ 60g (¼ cup) granulated stevia (any sugar replacement)
▢ 4g (1 tsp) Vanilla bean paste (or extract)
▢ 2g (1/2 tsp) almond extract 
▢ butter and 'bread crumbs'(NEW) for the dish lining 

Instructions
Step 1 First, preheat the oven to 190°C/375°F. 
Step 2 Butter the baking dish (1.5-liter/1.6 qt dish) and dust 
 with fine "bread crumbs". Spread the fruit on the bottom of the dish. 
Step 3 In a blender, combine all ingredients. Mix until blended. 
Step 4 Pour the prepared batter over the fruit. 
Step 5 Bake in the oven for 50-60 minutes. 
Step 6 When the dessert has set, take it out of the oven and rest  
5 to 10 minutes. 
Sprinkle sparsely with nutmeg or toasted almonds (optional). 
Serve warm or cold.

My video 8 years ago. I now use fine bread crumbs instead of sugar for dusting the baking vessels. Works like a charm. (no added flavour)

Line your spring formed pan with parchment or wax paper

ADD SPICES and HERBS to your clafoutis: Basal with peach clafoutis. Lavender pairs with peaches if you have it. Orange zest, almonds, hazelnut and grated ginger with plum clafoutis. Cardamon, cloves, ginger, nutmeg and cinnamon pair with apples. A savory version of clafoutis consists of tomatoes, cheese, and prosciutto. Oregano, chili powder, scallions, garlic, cilantro, dill and basil is a good addition to savory clafoutis.

Sugar is our downfall. 😳

Sugar addicts reveal yourselves! What is the Cure?
First, admit you are (i) eating too much sugar (ii) using too much sugar substitutes! This recipe has sugar substitute*. Try cutting down or leaving out the sweetener. All other flavours are enhanced. Feel better and live better.

Apple Clafoutis


*Sugar substitutes like Stevia raises your insulin levels identical to cane sugar!

Recent studies show that there is no difference between cane sugar, monk fruit, beet sugar, stevia and other artificial sugar substitutes – with respect to insulin levels. Insulin will rise when ingesting artificial sugar substitute. Research has indicated identical results with all forms of sweeteners. So far – little research has been made. Soon, you will see more studies and results–> healthline.com

Meyer Lemon – Avocado Pudding (& Ice Cream)!

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This recipe is gluten free, grain free, clean, no-bake, low carb, raw, low sugar, tangy and sweet, no eggs, no milk ☀️ !

Meyer lemons grace our presence from Sept. ->Nov. in Toronto, Canada. 🇨🇦 They are a cross between citron and a mandarin/pomelo hybrid.

As soon as I spot Meyer lemons at the market, I snatch them up! Meyer lemon skins are fragrant and popular among chefs.

Kourtney Kardashian characterized this pudding as “a power meal in a cup.” 

INGREDIENTS
Start with a good blender Prep time: 2 minutes Yields: 3 servings

  • 1 Tbsp Lemon Zest
  • Juice of Two Freshly Squeezed Meyer Lemons (or to taste)
  • 3 Large Avocados
  • 2 Tbsp MCT (medium chain triglycerides) Oil (or coconut oil)
  • Optional: 4 dates (2-3 tsp. Stevia, Agave, maple syrup, Truvia)
  1. Place all ingredients in your blender. Blend until completely smooth.

Summer Treat ☀️

Freeze your ‘pudding’ on a sweltering hot day. Add almond milk for an ice cream. Add nothing for a sorbet. I would cut down or eliminate the sugar completely. Even my no-sugar jam is on the sour side. I have it with sweet peanut or hazelnut butter. Satisfy yourself.

The ratio of lemon to avocado and your type of sweetener determines the color of you pudding.

Meyer Lemon-Avocado Pudding with Gelatin

  • Servings: 4
  • Difficulty: easy
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INGREDIENTS
1/4 cup water
zest from 2 Meyer lemons
2 Meyer lemons peeled and chopped lemons from Meyer lemons
2 and 1/2 tsp gelatin (or vegan agar agar)
1/4 cup coconut powder
3-6 Medjool Dates (can use stevia or nectress (monk’s fruit))
1/8 tsp salt
1 to 3 avocados
INSTRUCTIONS:
1. Pour water and chopped lemons into a medium bowl. Sprinkle gelatin over top and allow to bloom for 5 minutes.
2. Meanwhile, blend chopped dates, then, add avocado. Add lemon zest after the dates and avocado have been thoroughly blended.
3. Add chopped lemons, blend again If too runny add powdered coconut. If too thick mix coconut powder with a bit of water or almond (oat or cashew) milk. Then, add to the avocado mixture.
Cover pudding with a tight lid and refrigerate – at least 3 hours.
4. Remove from fridge and using a hand mixer, whip until fluffy and smooth. Be patient. This can take a couple of minutes.
Once whipped until fluffy, pudding can be kept in fridge for up to 3 days.
Calories per serving: 189 – 4 servings

Whipping breaks up the gelatin. It will get creamier as you mix the pudding.

Meyer lemons have a smoother skin and a bit smaller than regular lemons. Once you try them, see if you are hooked for life. Each year, I look forward to this delightful treat!

Toss in a couple of teaspoons of chia seeds, flax seeds, a few leftover blueberries. Instead of stevia use coconut sugar, Agave or Maple Syrup. You can add 1 frozen banana in place of sugar substitutes. Add Matcha powder for a greener pudding.

If you do not have Meyer lemons, substitute with a combination of mandarin oranges and regular lemons. 2 lemons + 1 mandarin orange. Clementine oranges are also a good substitute.

Blueberry CRISP ~ New and Improved!

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Blueberries are at the top of the nutritional food chain. I have them in my fridge all the time: fresh or frozen. Always GOOD!

Blueberry Crisp

  • Servings: 8
  • Difficulty: easy
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INGREDIENTS
FILLING:
4 cups Blueberries (plus other fruit -optional)
3 tablespoons Lemon Juice
1 teaspoon Lemon Zest
1/8 teaspoon Kosher Salt
1 teaspoon Gluten Free Vanilla Bean Paste (or vanilla extract)
2 Tbsp (30 mL) Truvía® Brown Sugar Blend ~or~
⅓ cup Sweet Potato or Butternut Squash for sweetness
TOPPING:
1 heaping cup Almond Flour
¼ cup(60 mL) Truvía® Brown Sugar Blend
1/8 teaspoon Kosher Salt
¼ teaspoon Cinnamon Powder (or grated stick)
¼ teaspoon Fresh Ginger -Grated
1/8 teaspoon Nutmeg -Grated
¼ teaspoon Cardamon – 2 to 3 cardamon pods -ground
½ teaspoon Baking Powder
5 tablespoons Unsalted Butter (cold and cubed)
Optional: ⅓ cup Walnuts, Pecans -or mixed nuts (chopped)

INSTRUCTIONS
1.Preheat oven to 375 degrees. Make the blueberry filling. Mix together your fresh (or frozen!) blueberries and other fruit with lemon juice, lemon zest, salt, truvia or sweet potato (or squash) in a medium bowl.
2. Divide your blueberry mixture to buttered ramekins and set it aside while you make the KETO crisp topping.
3. In another medium bowl, combine the almond flour, baking powder, chopped nuts, cinnamon, ginger, nutmeg, sugar substitute, cardamon and Kosher salt.
4. Cut the cold butter into smaller pieces and add it to the dry ingredients mixture and blend into a crumb-like texture.
5. Sprinkle the crumble topping over the blueberry mixture, cover with foil and bake for about 40 minutes then remove the foil and bake for about another 10 minutes -until the topping is golden brown. Optional: mix ½ cup gluten free oats to the topping.

TOPPING (Additional)
Add a dollop of Greek Yogurt and garnish with lemon or chocolate mint.
310 cal. per serving Prep: 15 min. Bake: 40-50 min.

TIP: Pile Blueberries as high as you can. The blueberries will cook down. Remember, as fruit cooks -they get sweeter and sweeter -without added sugar!

Mix and Match!

⅓ Blueberries + ⅓ peach, apricot or apples + ⅓ butternut squash -or- ⅓ sweet potatoes, You can mix and match for your filling. Rhubarb pairs well with blueberries. I do not add any sugar in my filling. The sweet potato or butternut squash is my “go to” sugar substitute (If needed).

Blueberries are sweet and slightly tangy. They pair well with a sweet, crunchy topping. Don’t forget the salt. Kosher Salt is an important flavour enhancer!

Alton Brown’s TIP – Good Eats (Food Network) ..see below…

GLYCEMIC INDEX

The GLYCEMIC INDEX (GI) is a number from 0 to 100 assigned to a food, with pure glucose (a simple sugar) arbitrarily given the value of 100. Glycemic Index ranks carbohydrate-containing foods by how quickly they digest and raise your blood sugar or glucose levels.

G.I – Ice Cream vs Yogurt Topping

Many desserts have an added dollop of ice cream or whip cream. Let’s make it better!
Remember, the GI index for ice cream is 88. and the GI index for GREEK yogurt is: 11. Add “full fat” Greek yogurt instead of whip cream to your dessert. Note: GI under 55 is considered as a low GI. Y

What is the best yogurt to buy: (i) no-fat, (ii) 2%, or (iii) whole fat? Full fat – Greek style yogurt – is the right answer. It has the least amount of carbs. The carbs in Greek yogurt is very LOW. Doctors agree that a low fat or 2% yogurt is not the healthiest choice. Full Fat – Greek Yogurt Is your “Best Choice”!

Thick, Creamy Greek Yogurt GI: 11 With Blueberry Crisp!
Blueberries GI: 53 Apples GI:38 (Diabetic Protection)
GI INDEX Is A Most Important And Valuable Guide to Controlling Your Insulin Level
Good Living With Healthy Choices

SO-O-O GO-O-OD!

A MEMORY FROM CHILDHOOD

I am cutting down on cane sugar. Blueberry crisp can be enhanced with cardamom, lemon and ginger. Sweet potato is a good cane sugar substitute – if you want more sweetness.

EXTRA NEWS ~About Sweet Potatoes

Sweet Potatoes are known to be beneficial to individuals with type 2 diabetes due to the high levels of magnesium and fiber, which helps in reducing insulin resistance and stabilizes blood sugar. Sweet potatoes do have a large level of carbohydrates. But, they generally have a low glycemic index:

Butternut squash GI 52
Sweet Potato GI:61

Orange Sweet Potato (most common), Red Jamaican (white inside) and Japanese Sweet Potato: (red inside).

ALTON BROWN suggests to add crackers, breakfast oatmeal packets, crumbled plain or cinnamon bread to the blueberry crisp. Before baking, mix half your mixture with the blueberries. The other half is the topping! Kind of like mock bread pudding with fruit. Alton you’re so creative!