Legal Peanut Butter Pie

legal peanut butter pie

A recipe for the best of legal, peanut butter pies follows; it’s accompanied with information on the make-up of peanuts, their various uses throughout the world, and why they cause allergic reactions, in some people.

Peanuts Are Seeds

The peanut is not a nut, but rather the seed of Arachis hypogaea, a small bush that is a legume, which pushes its woody fruit capsules underground as they mature.  1

The Background of Peanuts

Around 2000 B.C., this seed was domesticated in South America; this took place probably in Brazil.  Then, the peanut became an important crop to the Peruvians, prior to the beginnings of the Inca empire, in the early 1400’s.  In the 16th century, the Portuguese took it to Africa, India, and Asia.  Quickly, it was being used as a major source of cooking oil in China, because of its high oil content (the composition of peanuts is 48% oil, 26% protein, 19% carbohydrates, and 6% water).  2

America lagged behind, however, in adopting the peanut as anything other than animal feed, until the 19th century; then, in the early 20th century it became a major crop in the South, when agricultural scientist George Washington Carver encouraged farmers to replace weevil-ravaged cotton with peanuts.  Today, the United States is the third largest peanut producer in the world-though we’re a distant third to India and China.  3

Various Ways Peanuts Are Employed in Cooking

Peanuts are consumed mostly as oil and meal in Asia, while in the U.S., they are eaten as food.  In their pureed form, they have found their way into several Asian and African traditions, lending richness, substance, and flavor to sauces and soups.  These pureed peanuts, as well as whole ones, are used in Thai and Chinese noodle dishes and sweet bun fillings.  Indonesian dipping sauces and sambal condiments employ these, and in West African nations, they are used in cakes, confections, stews and soups.  (For a great Indonesian condiment, see Serengdung Kacang-a delicious peanut/coconut-chip mixture, which can creatively be used as an hors d’ouvres or on top of salads.  4

Along with these other countries, peanut soups are popular in the American South.  Both the southern United States and Asia use peanuts boiled in saltwater, as a popular snack.  When boiled in its shell, this nut develops a potato-like aroma, with sweet vanilla highlights due to the liberation of vanillin from the shell.  5

Compounds Contributing to Peanut Flavor

Roasted peanuts have several hundred volatile compounds; the raw peanut has a green, bean-like flavor, which comes mainly from the compounds green-leaf hexanal and the pyrazine that characterizes peas.  A composite of several sulfur compounds make-up the roasted aroma; these consist of numerous “nutty” pyrazines and others (some of which have fruity, flowery, fried, and smoky characters).  When staling takes place during storage, these nutty pyrazines, however, disappear, and painty, cardboard notes increase.  (For related information on chemical compounds and their aromas, as found in herbs and spices, see Sage Turkey Delight.)

There are four varieties of peanuts grown in the United States for different purposes.  The large Virginia and small Valencia are used for nuts sold in the shell, while the Virginia and small Spanish are found in mixed nuts and candies.  Finally, the Runner is produced for use in baked goods and peanut butter.  7

Peanuts as a Food Allergy

Bbc.com wrote that the frequency of food allergies-especially in industrialized countries-has increased over the past 30 years; it reported a five-fold increase in peanut allergies between 1995 and 2016 in the UK.  It proposed that this increase in allergies is probably environmental and related to Western lifestyles.  8

A true food allergy is the body’s immune system mistaking a food component (in this case proteins in peanuts), as a sign of invasion by bacterium or virus; it then reacts by initiating a defense-the release of histamines-which causes the allergic reaction.  Such overreactions may cause mild damage, such as manifestations of discomfort, itching or rash, or severe reactions bringing life-threatening asthma or change in blood pressure or heart rhythm.  9

Peanuts are one of the most typical food allergens; these allergic reactions are the most common cause of fatal food-induced anaphylaxis, with adolescents with asthma being the highest-risk group.  Thus, it is important to check with your doctor, before eating the following recipe, or any other foods made with peanuts.  10

Applying This Peanut Lesson

When still, we are guided into that which is most beneficial for our beings.  When hurried we are prone to mistakes, such as eating, by accident, a food that causes adverse reactions in our body-makeup.

Slowing down is imperative to hearing our given needs, which are unique.  Each of us must hear for ourselves what to eat nutritionally.  Likewise, we must accept inner guidance concerning all other aspects of living, so we consume only that which is true and pure.

We need to be at peace in order to attain such promise.  The Spirit encourages us: when he giveth quietness, who then can make trouble?  11

Gently and mildly-Webster’s definition for meekness-we receive God’s provision of tranquility, so we can know what to put in our mouths and souls, from moment to moment.  As we apply this precept, it amplifies itself as increased health, in both the physical and spiritual realms, for they play off of each other.

Enjoy this powerful dessert, by following the recipe below!

References:

  1. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p.510.
  2. , pp. 502, 510.
  3. , p. 510.
  4. , p. 510.
  5. , p. 510.
  6. , p. 511.
  7. , p. 511.
  8. https://www.bbc.com/news/health-46302780
  9. Harold McGee, On Food and Cooking (New York: Scribner, 1984, 2004), p.455.
  10. https://www.thermofisher.com/diagnostic-education/patient/us/en/allergy-types/food-allergies/peanut-allergy.html
  11. King James Bible, Job: 34: 29.

finished product

Legal Peanut Butter Pie  Yields: 1-10” gluten-free pie, or 10 servings.  Active prep time: 1hr/  inactive prep time for chilling: 3 hr.  Note: may freeze, to have on hand for company.

Crust

1 c almond flour

1/3 c peanut powder  (Trader Joe’s has an excellent price for this-$4.99/8 oz.)

1/2 c Monkfruit sweetener  (See Healthy Date/Apricot Bars, for information on the health benefits of Monkfruit.)

1/4 tsp salt

6 tbsp of butter, melted

Spray oil

Ganache

3/4 c heavy whipping cream  (An organic one can be found at Trader Joe’s for $3.49/pt.)

1 c semi-sweet chocolate chips  (Such are high quality and inexpensive at Trader’s.)

1/2 oz of unsweetened Baker’s chocolate, for optional decoration

Filling

1 c plus 2 tbsp heavy whipping cream

8 oz cream cheese, softened

2 tsp vanilla

1/2 c Monkfruit sweetener

1 c creamy peanut butter, at room temperature

  1. moist pie crust dough

    Preheat oven to 350 degrees. Chill a med/large bowl and beaters for an electric mixer in the freezer.

  2. Melt 6 tbsp of butter in a small saucepan over med/low heat.
  3. Mix all dry ingredients for the crust in a medium bowl with a fork.
  4. pie crust formed in pan

    Add melted butter; blend with a spatula, until all dry ingredients are incorporated (mixture will be moist-see photo).

  5. Spray a 10” pie plate, preferably with coconut oil spray. With the spatula, spread the dough evenly over bottom of pan; then with fingers, pat mixture firmly into place on bottom and up sides of pie plate.  See photo.
  6. baked pie crust

    Bake for 23-25 minutes, or until golden brown on bottom-edges will be darker. (See photo.)

  7. Let cool on a rack for 10 minutes; then, place in refrigerator or freezer to finish cooling.
  8. Make ganache-see list of ingredients above-by bringing cream to a very low simmer over med/low heat (should be hot/steaming, but not boiling); add chocolate pieces and continue to cook, beating with a wire whisk, until mixture is glossy/shiny.  Remove from heat; add vanilla and set aside.
  9. first beating of filling

    Go to the above list of filling ingredients: whip 1 c cream, using chilled bowl and beaters. Set aside in refrigerator.

  10. In another bowl, using the same beaters, blend the softened cream cheese, 2 tbsp heavy whipping cream, and vanilla. Mix in Monkfruit and peanut butter, beating for at least three minutes, until mixture is light and Monkfruit has had a chance to dissolve some-this will dissolve further, as pie sets. (See photo above.)
  11. Beat in one third of the whipped cream in this mixture.
  12. filling after final beating

    Finally fold in the remaining cream (see photo).

  13. Spread the ganache evenly on bottom of the cooled crust.
  14. Place filling on top of ganache. May use your fingertip to form decorative peaks in filling.
  15. Using a sharp knife, scrape optional, unsweetened chocolate over the top of the pie (see photo of finished product at top of recipe).
  16. Refrigerate for three hours before serving.
  17. Serve immediately, or may cut in tenths-this is rich-and freeze. When frozen, place pieces in a freezer bag, to have on hand as needed for company.
  18. This is legal and dynamite!

Great Keto Citrus Cookies

keto citrus cookies

These keto citrus cookies-my sister Maureen’s creation-are a treat, as is the following information on Swerve confectioner’s sugar, which is used in the frosting.  Here I compare it to Lakanto Monkfruit sweetener.

Lakanto Monkfruit Tastes Better Than Swerve

Personally I prefer the taste of Lakanto Monkfruit sweetner, with erythritol and monkfruit, to Swerve, a blend of erythritol and prebiotic oligosacchariedes; I notice that Swerve leaves an aftertaste, when consumed with coffee, a flavor-enhancer.

Comparing Monkfruit to Swerve

Both are natural sweeteners, containing nothing artificial including no preservatives; they are non-GMO, gluten-free, non-glycemic, and diabetic friendly.  They taste and measure like sugar.

These two sweeteners are part erythritol.  Lakanto Monkfruit has monkfruit added, which is derived from the fruit called monkfruit (for details see Healthy Date/Apricot Bars).  On the other hand, Swerve states its ingredients come from select fruits and starchy root vegetables.  In this case, they add oligosaccharides to the erythritol.

How Oligosaccharides In Swerve Are Derived 

These oligosaccharides are derived from adding enzymes to starchy root vegetables, thus breaking down the starch and producing this carbohydrate, whose molecules are made up of a relatively small number of monosaccharide units.  1

Common oligosaccharides include the simple, single sugars-monosaccharides-glucose, fructose, and galactose.  1,4 glycosidic bonds bind these together to create disaccharides, such as sucrose, lactose, and maltose.  All sugars-known as oligaosaccharides-are formed when two or more monosaccharides are joined together by O-glycosidic bonds.  2

Another term for sugar is saccharide, while the word oligosaccharide, though a broad term, is most commonly used to refer to a carbohydrate polymer whose molecules are composed of a relatively small number of these monosaccharide units-typically between 3-9 units.  3

Makeup of Swerve Quetionable

Swerve does not reveal what type of simple sugar, or monosaccharide, is used to make up its carbohydrate polymers, which are specifically referred to as oligosacchrides here.  They also state that they have introduced a small amount of natural citrus flavor, though we don’t know exactly what is meant by “natural flavor”, or more specifically how it is derived in this case.  4

Its oligosaccharides are prebiotic fibers, or types of dietary fiber that feed the friendly bacteria in your gut, which cannot be broken down by the human digestive tract; thus, they are considered calorie-free, passing intact through our digestive systems into our colons, where they support the growth of healthy bacteria.  Being calories that our bodies cannot assimilate, these oligosaccharides are considered to be calorie-free, not raising blood sugar or insulin levels; they, however, may cause digestive upsets, leading to gas, bloating, and diarrhea, which is especially true when used in high amounts.  5

Swerve Has A Broader Basis Of Culinary Use

In its favor, Swerve boasts that it browns and caramelizes just like sugar.  I, however, am not as sold on its flavor as much as that of Lakanto Monkfruit, but large amounts of this latter may cause dryness in baked goods.  Nevertheless, I love Monkfruit-over Swerve-added to my hot oats and chia seed parfaits, as well as in baking, when used moderately, with the addition of konjac root powder, or a similar product.

Swerve, however, makes confectioners sugar, a must for frostings, as found in the recipe below.  Note: it is easy to make your own confectioners sugar, by grinding Monkfruit in a blender-be sure to cover the machine with a towel, while blending.  Granulated Monkfruit, Swerve, and ground Monkfruit confectioners sugar, all measure exactly the same.

These Alternative Sugars Ideal For Keto Diet

My health condition recently called for a decrease in the amount of carbohydrates I was taking in.  Thus, I became interested in Dr. Colbert’s keto diet.  This greatly reduces carbs, while calling for a concentration of high-quality fats, to achieve keto-zone for effective weight loss (see https://drcolbert.com/).

My personal need, however, is to be sure I eat enough calories in a day, so as not to lose weight, while not consuming high amounts of carbs for those needed calories.  Henceforth, I follow the keto diet loosely, not needing to maintain keto-zone that his patients require for losing weight effectively.  I have only skimmed the surface of all Colbert’s teachings, receiving his recommendations for 70% of your daily caloric intake, to be derived from healthy fats (see Healthy Date/Apricot Bars).

I have learned to love my homemade ghee-see recipe at Vichy Carrots-in my hot cereal, and I lavish grass-fed Kerry butter on keto bisquits made with almond flour-my next entry.  Likewise, I fill a tablespoon-size impression in my homemade, sprouted three-bean dip, with organic olive oil, the king of all oils-a quick and easy way to consume my needed fat.  (See recipe for Sprouted Three Bean Dip.)  This last I eat with just eleven organic bean chips, as recommended for a serving, counting all my carbohydrates carefully.

Applying This Lesson To Life

I can have a moderate amount of carbs, just not the quantity I was previously eating, to maintain calories for my weight.  I have learned it is all about balance!

We notice that there is always a tension of some sort in watching our diets, as well as in maintaining other life experiences.  This characteristic in our existence demands that we be alert, so as not to be caught off-guard in matters of physical and mental health.

Our inward wisdom will naturally resolve these apparent problems, when we quiet ourselves and subject our instinct that reacts with feelings; thus, rather we are able to settle in calm!  We always ask God for help to access this inner voice.

In this way, we do not eat compulsively, tasting nothing, or of equal importance, we don’t eat at all, because of emotions.

All this can be done, when in restful faith, we seek composure in both eating and living.  We always achieve this symmetry, when we ask God for his needed help.

References:

  1. https://swervesweet.com/about
  2. https://teaching.ncl.ac.uk/bms/wiki/index.php/Oligosaccharide
  3. Ibid.
  4. https://www.healthline.com/nutrition/swerve-sweetener
  5. Ibid.

finished product

Keto Citrus Cookies  Yields: about 18 cookies.  Total prep time: 1 1/4 hr /  active prep time: 45 min/  baking time: 30 min .  Note: if desired, frosting recipe may be quadrupled, for the freezing of four parts, to facilitate quick prep of subsequent batches.  Cookies also freeze well!

 

 

Zest of 1 lg orange & 1 lemon, minus 1 tbsp saved for frosting  (Organic is important here for flavor and quality, as skin of citrus fruits readily absorb pesticides.)  Note: 2 of each fruit is required, if quadrupling recipe, to freeze for quick and easy batches in the future.

1/2 c unsalted butter, softened

3/4 c Lankanto Monkfruit alternative sweetener  (This is available most reasonably at Costco.)

1 lg egg

1 tsp vanilla extract

2 c almond flour  (Costco’s almond flour is much cheaper than any other available-$12.99 for a 3-lb bag.)

1/2 tsp baking soda

1 tsp konjac root powder, or a similar product of your choice  (This softens baked goods and is available on-line.)

1/2 tsp salt  (Himalayan, pink, or Real Salt is essential for optimum health; a fine grind Himalayan salt is available at Costco for $4.95 for 5 lbs.)

Frosting  May freeze any leftover frosting from single batch.  These are a staple in my home, and I go through them quickly; thus, I quadruple the frosting recipe and divide it into five separate containers, freezing four of them, for quick, subsequent batches.

2 tbsp butter, softened

2 oz cream cheese, softened

1 c Swerve alternative confectioners sugar  (To make your own confectioners sugar, grind the better-tasting Monkfruit in a blender-be sure to cover blender with a towel.  Note: Swerve, granulated Monkfruit, and ground Monkfruit all measure exactly the same.)

Juice of 1 lemon and 1 lg orange, to desired consistency

1 tbsp zest of lemon and orange (Use zest of one whole of each of these fruits, if quadrupling recipe.)

1/4 tsp vanilla extract

Pinch of salt

  1. grating fruit

    Be sure cream cheese and butter (for both cookies and frosting) are softened, before starting recipe.

  2. Preheat oven to 350 degrees.
  3. Zest one lemon and one large orange.  Set aside, saving 1 tbsp zest separately, for frosting; see photo above.

    dough

    (Zest two of each fruit, using half of zest for cookies and half for frosting, if quadrupling frosting recipe, to freeze for easy prep of future batches.)

  4. If making frosting, juice all fruit together in a bowl; set aside.
  5. In a large bowl, mix butter and Monkfruit.  Beat in: egg, vanilla, and the zest of lemon and orange, minus 2 tsp for frosting.
  6. Stir together baking soda, konjac root, and salt into almond flour, using a separate dish-better yet, shake well in a quart-size sealed storage bag.  Mix almond flour mixture into butter mixture; do not over-beat.  See above photo.
  7. forming balls of dough

    Using a teaspoon, form 18 balls on two parchment-lined cookie sheets, several inches apart from each other; see photo.

  8. Using fingers, flatten each ball into a 1 1/2″ diameter.
  9. Bake pans separately in hot oven for 15-16 minutes, or until golden brown.  Do not over-bake, as these will cook more on pan while cooling; see bottom photo.  Meanwhile, make frosting.
  10. golden brown cookies

    Blend 2 oz room-temperature cream cheese and 2 tbsp softened butter; add 1 c alternative confectioner’s sugar; then, add juice to desired consistency, and finally add zest, vanilla, and salt.   May freeze any leftovers.  (If quadrupling the frosting recipe-to freeze for easy prep of subsequent batches-divide this large batch of frosting evenly in five small containers, freezing four of these for quick, future batches of cookies.)

  11. When cookies are done, be sure to cool on pan; then, place on wax paper to frost (see photo at top of recipe).
  12. Enjoy these great, “legal” cookies!

Vichy Carrots

Vichy carrots

Learn the intriguing facts surrounding the benefits of distilled water, over all other waters, with this famous recipe for Vichy carrots; its history takes us back to Vichy, France (for more on Vichy, see last week’s entry Vichysoisse).

This town, which was in collaboration with the Nazis during WWII, is highly regarded for its healing waters, rich in minerals and bi-carbonate, which are employed in this famous receipt.  Here, however, I make these carrots with health-promoting distilled water; to learn more about its powerful properties, read on.

Some say that up to four centuries ago, patrons of this spa town, were partaking in the then popular vegetable carrots, for they were considered part of the over-all cure.  Therefore this recipe evolved, incorporating the slightly carbonated Vichy waters, for it was held that the carbonation, as well as the carrots, helped with digestion; much like today, we remedy an upset stomach with soda crackers-saltines made with baking soda (bi-carbonate).  1

I discovered Vichy carrots in my copy of Joy of Cooking, printed in 1964; this cook book played a part in the beginning of my journey with food, which started in my junior year of college in the early 1970’s.  2

This recipe’s vitality is enhanced, by the optional incorporating of Monkfruit sweetener in place of sugar (for details see Date/Apricot Bars, 2019/06/12) and powerful ghee instead of butter (see Balsamic Eggs, 2019/05/07).  A pinch of baking soda is added to my choice of distilled water, to replace the Vichy mineral water.

Recently I got a H20 Lab water distiller, for I am convinced that distilled water is the answer to many health problems.  Dr. Allen E. Bank, in The Choice is Clear, illuminates how this one vital element can bring us vibrant health or rob us of it.  There are nine types of water: hard water, soft water, raw water, boiled water, rain water, snow water, filtered water, de-ionized water, and distilled water.  I am convinced that only distilled water is good for our bodies.  3

Bank describes how the possible cause of nearly all our aging diseases lies in inorganic minerals, which are in the air and ground; all water, except for distilled, contains these inorganic minerals (including Vichy water).  There are 106 different chemicals and minerals found in water; the process of purifying does not remove these, just distilling does.  4

Our bodies can only utilize organic minerals, which must come from plants, for plants convert the inorganic minerals carried to them by water, into their organic counterparts.  But through our water, we take in these inorganic minerals (such as calcium, magnesium, iron, copper, silicon), and we are not able to assimilate these nutrients efficiently-only through food can we receive these.  Thus, nature stores them in our joints as arthritis, our intestinal walls as constipation, our kidneys and livers as stones, and they harden the arteries of our hearts.  5

Distilled water not only prevents disease from coming to us, but it reverses the damage we have accumulated from the past; it literally heals us!  Water naturally attracts inorganic minerals: rain collects them from the air, well water is heavy in minerals found in the ground, and so on.  Water, however, does not attract the organic minerals we take in with our food.

The miracle of distilling is that it eliminates all minerals and chemicals, leaving pure water; in turn, when this enters our bodies, it now draws-picks up-mineral deposits accumulated in the arteries, joints, etc. and begins to carry them out.  Distilled water literally reverses the previous damage done to us; therefore, I am much convinced about the importance of distilled water for our over-all health.  6

Enjoy this extremely easy recipe, in which you may use distilled water, with a pinch of baking soda, to mimic Vichy water.

References:

  1. https://www.cooksinfo.com/vichy-carrots and https://urbnspice.com/my-recipes/urbnspice-series/inspiration-of-urbnspice-series/vichy-carrots/
  2. Irma S Rombauer & Marion Rombauer Becker, The Joy of Cooking (New York: A Signet Special, New American Library, 1931, 1936, 1941, 1942, 1946, 1951, 1952, 1953, 1962, 1963, 1964), p, 270.
  3. Dr. Allen E. Banks, The Choice is Clear (Austin, Texas: Acres USA, 1971, 1975, 1989), p. 12.
  4. Ibid., pp. 13, 31.
  5. Ibid., pp. 13, 14.
  6. Ibid., pp. 14, 15.

finished product

Vichy Carrots  Yields: 8 servings.  Prep time: 30 min (or 45 min if making optional ghee).  This is adapted from a recipe in my copy of Joy of Cooking, by Irma S. Rombauer and Marion Rombauer Becker, which was printed in 1964.

2 lb carrots, scraped, and thinly sliced diagonally  (Trader Joe’s has a 2 lb bag of organic, multi-colored carrots for $1.99.)

4 tbsp ghee, or butter  (For the simple ghee recipe see steps 1-5.)

2 tsp Monkfruit, cane sugar, or coconut sugar  (Lakanto  Monkfruit Sweetener is available at Costco.)

1 tsp salt, or to taste  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available at Costco for $4.95/lb.)

1/2 c water, with 2 pinches of baking soda (bicarbonate)

Chopped curly parsley for optional garnish

  1. first foam

    Proceed to step 6, if using butter instead of ghee.  To prepare health-giving ghee, which takes about 15 minutes, use only a heavy-bottomed saucepan.  In it, melt 8 oz unsalted butter-preferably Irish, grass-fed, Kerry butter from Costco-over medium heat, shaking pan to speed up melting.  Note: there is less wastage using only half a pound of butter, compared to doubling recipe with a pound.

  2. When melted, cook until an even layer of white whey proteins forms on top (see photo above).
  3. first foam breaking

    Continue cooking until milk solids break apart, and foam subsides, temperature will be about 190 degrees (a thermometer isn’t required).  At this stage you have clarified butter.  Note: if foam is starting to brown deeply and quickly, your pan is not heavy enough to make ghee; thus, remove from heat and immediately strain this clarified butter in a coffee-filter-lined strainer.  See photo.

  4. second foam risen, ghee finished

    To proceed with ghee, however, cook butterfat until a second foam rises, and it is golden in color.  This will take 2-3 more minutes, and temperature will reach 250 degrees.  Watch carefully as dry casein particles, settled on bottom of pan, will brown quickly.  See photo.

  5. Immediately, gently strain butterfat through a coffee filter, into a heat-proof dish.  Cool and transfer into an airtight container to keep out moisture.  This lasts for many weeks, at room temperature, and for up to six months, when stored in the refrigerator.
  6. scraping carrots in bag hung over nozzle of sink

    Wash and scrape carrots with a sharp knife; this preserves the vitamins just below the skin.  For cleanliness, scrape into a plastic garbage bag, which is hung over nozzle in kitchen sink; change bag as needed.  Place scraped carrots in another plastic bag.  See photo.

  7. Cut carrots in thin slices, at a diagonal; set aside.
  8. In a large, heavy-bottomed sauté pan, place 4 tbsp of ghee, or butter, Monkfruit, or sugar, salt, and water, to which you’ve added two pinches of baking soda (bicarbonate).  Melt over medium heat; add carrots, coating them well; then, cover closely and cook until barely tender, stirring occasionally.  Check for water periodically, adding a small amount more, if your pan isn’t heavy-bottom, and it starts to become dry.
  9. When carrots are desired tenderness, uncover pan and glaze carrots in remaining butter sauce, until all the water is evaporated, stirring frequently (see photo at top of recipe).
  10. Garnish with optional chopped curly parsley; serve hot.

Healthy Date/Apricot Bars

date/apricot bars

Here is a receipt for a great date/apricot bar, sweetened with a monk fruit sweetener; it is complete with information on this great alternative sweetener.  This makes a healthy breakfast bar.  The recipe is another one of my sister’s notes of grandeur, derived by her ingenious cooking skills, which she originally made with sugar.  Today, however, her cooking is inspired by the keto diet (therefore this bar no longer fits in her diet plan).

Recently I have begun investigating this keto way of eating for myself, which promotes a diet of high-fat, moderate-protein, and low-carbohydrates.  I am looking to it for its over-all health benefits, rather than for weight loss.  The more I read, the more convinced I am that the avoidance of sugars, as well as a high intake of the right kind of fat calories, is beneficial for our bodies both to maintain health and loose weight, but it is essential that they be the right kind of fats.

Dr. Don Colbert has an excellent plan, the keto-zone diet, in which you bring your bodies into a state of ketosis, burning fat for energy, rather than glucose (sugar), by using premium fats for 70% of your daily caloric intake.  Presently I am exploring in depth his teachings on the multi-health benefits of his diet.  Not needing to loose weight, I don’t restrict my carbohydrates quite as strictly as his diet requires-until I learn otherwise.  Therefore I partake in this bar, which is made with organic whole wheat pastry flour, oats, butter, and monk fruit sweetener.

Indeed, high quality fats (avocado, olive oil, grass-fed ghee, MCT oil, krill oil) are important also for those of us who aren’t in need of shedding pounds,.  Rather we have a need to take in enough calories to maintain weight and acquire optimum health.  Consuming lots of rich desserts and empty starch calories to keep weight can lead to diabetes among other serious conditions.  1

The use of good alternative sweeteners is equally important, as eating the right kind of fats; these bars are made with butter and Lakanto Monkfruit Sweetener, which is available at Costco.  Monk fruit sweeteners are typically a mixture of monk fruit extract and other natural products such as inulin or erythritol;.  This Costco product is a blend of erythritol-the first ingredient-and monk fruit, also known as lo han guo, or Swingle fruit (Siraitia grosvenorii), which is a small round fruit, native to southern China.  2

Costco’s Monkfruit has a sweetness equal to sugar, though other blends may have a sweetness ranging from 100-250 times greater than table sugar.  The intensity of sweetness depends on the amount of mogrosides present.  Mogrosides are the compound-a unique antioxidant-in monk fruit extract, which are separated from the fresh-pressed juice of this Asian monk fruit during processing.  When separated they are free of calories; these sweet-flavored antioxidants-mogrosides-are mainly responsible for the sweetness of this fruit, rather than its other natural sugars, fructose and glucose.  Fructose and glucose are actually totally removed during the processing of this extract.  3

Though more research is needed to verify the health benefits of mogroside extracts from monk fruit, there is some evidence that they may have anti-inflammatory and anti-oxidant properties, as well as possibly having positive effects on cancer and diabetes.  Current studies, however, use much higher doses of monk fruit extract than that consumed in this sweetening product.  4

We find the satisfying of our need for pleasure is much needed in healthy eating, but how this calls for balance.  Indeed, balance is a key to all that concerns us about food, and it is imperative that we make the effort to discover what works best for us individually.  Our bodies are unique and complex.  Food can work as a medicine, as well as be a rich blessing to our souls, when consumed properly.

Eating with an attitude of reverence is a key to tapping into gastronomic pleasure.  One simple tool in reaching this goal is to focus on that childhood instruction “chew carefully”.  In order to do this, it’s imperative to slow down.

We find the need to slow down and “chew carefully” is present in all of life’s endeavors, in order to reap the maximum goodness promised; as the old adage goes “slow down and smell the roses”.

To achieve this, it is important to give thanks to our Creator for our food, as well as for all the daily blessings and trials that come our way.  Such insures our joy.  We apply this gratitude to the not-so-good, not for the trouble itself, but rather for our resultant growth that develops out of overcoming hardship.  Such a heart bent on thanksgiving pleases our God immensely; it guarantees a prosperous life.  (For more on heightened pleasures of proper eating, see Parmesan Dover Sole, 2017/04/10.)

Enjoy this delightful recipe!

References:

  1. https://drcolbert.com/7-healthy-fats-to-help-you-burn-belly-flab/
  2. https://foodinsight.org/everything-you-need-to-know-about-monk-fruit-sweeteners/
  3. https://www.healthline.com/nutrition/monk-fruit-sweetener
  4. Ibid.

finished product

Healthy Date/Apricot Bars  Yields: 2 dozen.  Total prep time: 1 1/2 hr/  active prep time: 40 min/  baking time: 50 min.

2 c pitted dates, packed down firmly, chopped  (I suggest taking a measuring cup to the store, thus pre-measuring fruit, as you buy in bulk).

2/3 c dried apricots, cut small

1 1/3 c butter, softened  (Plus several additional tbsp, as needed for moistening last of crumbs.)

1 c Lakanto Monkfruit Sweetner, cane sugar, or coconut sugar  (This Monkfruit is available at Costco.)

1 2/3 c old-fashioned oats (Organic is only slightly more expensive in bulk; available at most grocery stores.)

3 c flour (Organic whole wheat pastry flour is best.)

1 1/2 tsp salt  (Himalayan, pink, or Real Salt is critical for optimum health; a fine grind Himalayan salt is available at Costco for $4.99/5 lbs.)

Spray oil  (Coconut spray oil is preferable for quality and taste.)

  1. thickened fruit-sauce

    Beat 1 1/3 c butter in a large bowl; blend in Monkfruit sweetner or sugar, beating until light.  Set aside.

  2. Measure dates in a measuring cup, packing down firmly; with a chef’s knife, chop into small pieces.  Repeat these steps with the apricots.
  3. “sifting” in sealed plastic bag

    Place fruit in a medium saucepan.  Add 2 1/4 c of water, cover, and bring to a boil over med/high heat.

  4. Remove lid, lower temperature and boil softly, uncovered, until a thick sauce is formed.  Be sure to stir about every 5 minutes.  Watch fruit carefully as it thickens, so as not to burn (see photo above).
  5. mealy crust

    Preheat oven to 350 degrees.

  6. In a plastic sealed storage bag, place flour, oats, and salt.  Close the seal and shake vigorously (see above photo).
  7. Blend flour mixture into butter, until mealy; see photo.
  8. Place 3/5 of flour/butter mixture in bottom of a 9” x 13” pan, which has been lightly sprayed with oil.  Pack down evenly with hand, being sure to pat edges and corners really well.
  9. initial baking of crust

    Bake in preheated oven for 20 minutes (see photo).

  10. Remove from oven and gently spread thickened fruit-sauce over top of crust.  Then, taking the rest of the flour/butter mixture, firmly pat rounds of dough between your two hands, placing these solid masses on top of date/apricots, until all is covered.  (May add a little additional soft butter to dry crumbs in the bottom of bowl, to moisten them and facilitate the last of the forming.)  See photo below.
  11. forming of top crust

    Return to oven and bake 30 minutes more, or until golden brown; see photo at top of recipe.

  12. Cut into bars, while still warm.  May freeze part of batch to have on hand for a nutritious breakfast bars.