The Everything Naturally Sugar-Free Cookbook: Includes Apple Cinnamon Waffles, Chicken Lettuce Wraps, Tomato and Goat Cheese Pastries, Peanut Butter Truffles, ... Eclairs...and Hundreds More! (Everything®) (38 page)
Authors: Annie Forsyth,Holly Forsyth
PER SERVING
Calories: 309
|
Fat: 20g
|
Protein: 4g
|
Sodium: 45mg
|
Fiber: 1g
|
Carbohydrates: 30g
|
Sugar: 16g
This recipe creates hollow pastries that are perfect for filling with mousse or pudding. When putting a small hole in the top of the éclair, wiggle a finger inside to remove any “cobweb” like dough that still remain inside. This will help the mousse fill the éclair evenly.
Create a beautiful fall pastry with a subtly spiced pumpkin filling instead of the traditional éclair. Finish with piped Chocolate Buttercream Frosting and a drizzle of sugar-free white chocolate.
|
SERVES 12
6 large eggs, divided
3
⁄
4
cup unsalted butter, divided
1 cup water
1 cup plus 2 tablespoons spelt flour, divided
2 cups almond milk
1 cup pumpkin purée
1 teaspoon pumpkin pie spice
1
⁄
2
teaspoon cinnamon
2
⁄
3
cup coconut sugar
2 teaspoons vanilla extract
Chocolate Buttercream Frosting
(see recipe in Chapter 12)
- Preheat oven to 425°F. Line a baking sheet with parchment paper. Beat 4 eggs in a small bowl. Set aside.
- In a small saucepan, bring
1
⁄
2
cup butter and water to a boil over high heat. Remove from heat and add 1 cup flour, stirring until the mixture forms a ball. Let dough cool slightly. With a hand mixer, mix beaten eggs into the mixture until smooth. - Using a pastry bag with no tip attachment, or a plastic food storage bag with a
1
⁄
2
" hole cut out of one corner, pipe the dough onto a baking sheet, creating 3" logs, 2" apart. Bake for 10 minutes, then reduce heat to 350°F and bake for another 35–40 minutes. Éclairs should feel firm when done. Set aside to cool. - In a medium mixing bowl, whisk together almond milk, 2 eggs, 2 tablespoons flour, pumpkin, pumpkin pie spice, and cinnamon. Mix well and set aside.
- In a saucepan, melt the remaining butter over medium heat and add the coconut sugar. Cook until sugar dissolves, stirring often. Allow to cool for 5 minutes.
- Add the sugar mixture to the pumpkin mixture. Add the vanilla and mix until smoothly combined. Fill a pastry bag, or a plastic bag with a hole cut out of one corner, with filling and gently pipe the filling into each éclair. Top éclairs with Chocolate Buttercream Frosting.
PER SERVING
Calories: 319
|
Fat: 21g
|
Protein: 6g
|
Sodium: 78mg
|
Fiber: 3g
|
Carbohydrates: 31g
|
Sugar: 19g
The charm of these éclairs is in the surprise pumpkin center! Experiment with other frostings to cover these éclairs to create more fun holiday flavors.
In this recipe, rich melted chocolate is enveloped by a sweet flaky pastry blanket. Choose good quality dark chocolate for the most professional results.
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SERVES 9
1 sheet puff pastry, thawed
1 (3.5-ounce) sugar-free dark chocolate bar, cut into 9 squares
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- Lay the puff pastry out on a clean work surface. Cut into 9 even squares.
- Place 1 square of chocolate in the center of each dough square.
- Fold the corners into the center, covering the chocolate. Press gently so corners stick together and will hold together while baking.
- Place pastries on baking sheet 2" apart. Bake for 12–14 minutes. Remove from pan and cool slightly on a wire rack. Serve warm.
PER SERVING
Calories: 285
|
Fat: 21g
|
Protein: 4g
|
Sodium: 115mg
|
Fiber: 1g
|
Carbohydrates: 28g
|
Sugar: 1g
Some store-bought puff pastry has sugar added, so make sure to choose unsweetened sheets when possible.
Delight the senses with a flaky pastry bursting with a citrus cheese filling. Enjoy as breakfast or dessert.
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YIELDS 9 PASTRIES
1
⁄
2
cup cream cheese
1
⁄
3
cup xylitol
1
1
⁄
2
tablespoons fresh lemon juice
1 teaspoon lemon zest
1
⁄
2
teaspoon vanilla extract
1 teaspoon white wheat flour
1 puff pastry sheet, thawed
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- In a small mixing bowl, combine the cream cheese, xylitol, lemon juice, zest, vanilla, and flour and beat until smooth and creamy.
- Cut the cold, but thawed, pastry sheet into 9 squares. Spoon about 1 tablespoon of lemon cream in the center of each square. Gently fold all the dough corners into the middle, covering the cream. Gently press the centers so they hold together.
- Place pastries on baking sheet 2" apart and bake for 7–8 minutes. If any corners of the pastries puff up and detach from the centers while baking, gently reshape while still warm. Allow to cool for 5 minutes before enjoying.
PER SERVING
Calories: 325
|
Fat: 22g
|
Protein: 4g
|
Sodium: 160mg
|
Fiber: 1g
|
Carbohydrates: 30g
|
Sugar: 1g
Sweet and Salty Snacks
Peanut Butter Chocolate Popcorn
Everything But the Kitchen Sink Popcorn
If clouds were made of chocolate, they would taste like these silky smooth mousse cups. The mousse is creamy and dense, creating the ultimate texture combination in this rich chocolate dessert.
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SERVES 12
1
⁄
2
cup full-fat coconut milk
1
⁄
2
cup maple syrup
1 cup walnut halves and pieces
4 soft, pitted Medjool dates
1
⁄
2
teaspoon cinnamon
1
⁄
8
teaspoon sea salt
1
3
⁄
4
cups cashews, soaked in water for 6–8 hours and drained
1
⁄
3
cup melted coconut oil
1
1
⁄
2
ounces unsweetened chocolate, melted
- Place 12 muffin liners in a muffin tin and set aside.
- In a small saucepan, combine coconut milk with maple syrup over medium-high heat and bring to a boil. Reduce heat to medium-low and simmer for 30 minutes. Pour the condensed coconut milk mixture into a small bowl and refrigerate for 30–60 minutes.
- Place walnuts, dates, cinnamon, and salt in a food processor and pulse for about 30 seconds or until the mixture is combined and grainy. Divide the mixture among the 12 liners and press into a flat layer on the bottom of the liners. Refrigerate for 30 minutes.
- In high-speed blender, combine soaked cashews with cooled condensed coconut milk mixture, coconut oil, and chocolate. Blend until smooth.
- Scoop chocolate cashew mixture into the 12 cups on top of the cooled walnut crust (about 3–4 tablespoons) and refrigerate for at least 1 hour before serving.
PER SERVING
Calories: 286
|
Fat: 23g
|
Protein: 5g
|
Sodium: 30mg
|
Fiber: 2g
|
Carbohydrates: 18g
|
Sugar: 11g
Regular sweetened condensed milk is loaded with unhealthy sugar. Using full-fat coconut milk with pure maple syrup creates a healthy replica of this baking staple! Try using this thick, sweet cream as a topping for all your favorite desserts.
Get a big burst of energy with these delicious energy balls, packed with protein and a tasty sweet cinnamon maple flavor.
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SERVES 5
3
⁄
4
cup almond butter
1
⁄
2
cup maple syrup
1 tablespoon ground flaxseed
1
1
⁄
2
teaspoons vanilla extract
1
⁄
2
teaspoon cinnamon
1
⁄
8
teaspoon sea salt
2
1
⁄
2
tablespoons vanilla protein powder
1
⁄
3
cup oats
- In a medium bowl, combine the almond butter and maple syrup and stir until smooth. Add the flaxseed, vanilla, cinnamon, and salt. Mix to combine.
- Add protein powder, and fully incorporate. If “dough” is too oily, add another teaspoon of protein powder. Add the oats and mix well. Roll into small balls. Enjoy immediately or store covered in the refrigerator. Balls will firm up slightly when chilled.
PER SERVING
Calories: 374
|
Fat: 20g
|
Protein: 15g
|
Sodium: 248mg
|
Fiber: 3g
|
Carbohydrates: 34g
|
Sugar: 24g
These energy balls are perfect for an on-the-go snack. However, their soft texture makes them easy to smash, so keep them chilled and store in a sturdy container.
Ooey, gooey with a touch of crunch, this party mix is a crowd pleaser. Keep chilled for easy serving and munching, or serve at room temperature on a warm night for the sweet caramel sauce to soften and create a even gooier treat.
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MAKES 7 CUPS
6 cups natural shredded oat cereal
1 cup unsweetened shredded coconut
1
1
⁄
4
cups slivered almonds
3
⁄
4
cup coconut sugar
1
⁄
4
cup coconut oil
3
⁄
4
cup honey
1
⁄
2
teaspoon cornstarch
1
⁄
4
teaspoon sea salt
1 teaspoon vanilla extract
- Line a baking sheet with parchment or wax paper. Spray a large bowl with cooking spray.
- To the prepared bowl add the cereal, coconut, and almonds and mix to combine.
- In a medium saucepan over high heat, stir together the coconut sugar, coconut oil, honey, cornstarch, and salt. Bring to a boil, while stirring occasionally. Reduce heat to medium high and allow to simmer for about 2–3 minutes, stirring constantly.
- Remove the pan from the heat and add in the vanilla extract. Pour the warm mixture over the cereal mixture and mix to coat evenly. Spread the mixture on the lined baking sheet.
- Place in the refrigerator to cool for 30 minutes.
PER SERVING
(
1
⁄
2
cup) Calories: 391
|
Fat: 17g
|
Protein: 9g
|
Sodium: 45mg
|
Fiber: 6g
|
Carbohydrates: 54g
|
Sugar: 27g
Make sure to use a stiff, sturdy natural cereal like Barbara’s Morning Oat Crunch. Thin, delicate cereals such as corn flakes won’t hold up well when mixed in the caramel sauce, and part of the charm is the cereal’s crunch in every bite.
Crunchy, salty popcorn is brought to the next level with a dash of cinnamon. Enjoy the diverse array of flavors and textures in each bite.
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MAKES 16 CUPS
1
⁄
2
cup organic corn kernels
2
⁄
3
cup natural creamy almond butter
2 tablespoons coconut oil
1
⁄
2
teaspoon sea salt
1
⁄
4
teaspoon cinnamon
1 teaspoon vanilla extract