Friday, May 18, 2018

A DELICIOUS NEW LOW-SUGAR RHUBARB/APPLE CRUMBLE

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It's still rhubarb season and that might cause a dilemma if you, like myself, are trying to eat far less sugar than in the past and stick to a low-glycemic way of eating (in my case, for pre-diabetes).  But I wasn't about to let that luscious, organic, local, high-fiber rhubarb go to waste!


I decided to make a "crumble" (or "crisp"), but with far less sugar, and with a crumbled topping of low-glycemic, high-fiber and high-protein flours and grains.  I added some apples to the rhubarb, for natural sweetness, and then used only a small amount of lower-glycemic maple syrup and/or agave nectar instead of the customary sugar.  I was a bit worried that the results would be on the sour side, but, actually, it was perfect and our guests loved it. This recipe contains fewer calories and far less total sugars than my former favorite recipe, as well as less fat, sodium and carbohydrates, and more fiber and protein.


Printable Recipe

BRYANNA'S LOW-SUGAR RHUBARB/APPLE CRUMBLE
Servings: 8

FRUIT MIXTURE:
6 cups diced rhubarb
3 medium  sweet eating apples (with peel), chopped
1 Tbs lemon juice
4 1/2 Tbs agave nectar or maple syrup
2 tsp cornstarch
CRUMBLE:
1 cup  rolled oats or quick oats (slightly heaping)
3/4 cup oat flour  (You can simply blend oatmeal in a dry blender to make flour.)
6 Tbs chickpea flour (besan) or soy flour (or white bean or urad dal flour)
1/2 cup chopped walnuts or pecans (or other nut or seeds of your choice)
1 1/2 tsp cinnamon
3/4 tsp grated nutmeg
3/8 tsp ground allspice
3/8 tsp salt
4 Tbs melted vegan butter
3 Tbs maple syrup

Preheat the oven to 375 degrees F. Lightly oil an 9 x 9" baking dish.

Mix together the Fruit Mixture ingredients in a medium bowl and toss well to evenly coat the fruit.  Spread evenly in the prepared baking pan.

In a smaller bowl, mix together the flours, oats, nuts or seeds, spices and salt.  Add the melted vegan butter and syrup and mix well with a fork.




Distribute the Crumble ingredients over the fruit, cover with foil and bake for 30 minutes.


Remove the foil and bake for another 20 minutes, or so, or until the crumble is golden brown.

Divide into 8 dessert dishes and serve with vegan yogurt or Gay Lea Real Coconut Whipped Cream (only 2 g sugar and 2 g fat in 1/4 cup), or topping of your choice.

Nutrition Facts
Nutrition (per serving): 308 calories, 116 calories from fat, 13.2g total fat, 0mg cholesterol, 71.7mg sodium, 508.6mg potassium, 43.5g carbohydrates, 6.3g fiber, 16.1g sugar, 7.2g protein, 8.9 points.

Enjoy!



Saturday, May 5, 2018

SPICY LOW-SUGAR RHUBARB/APPLE CHUTNEY

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One of our island friends-- an amazing gardener-- gifted us with a huge bag of rhubarb from her garden.  I normally would have no problem finding some yummy desserts to make with the rhubarb, but now that I have to eat a low-glycemic diet for pre-diabetes (which means very little sugar) I wasn't sure what to do with it.  After some thought and recipe searches, I decided to try making a spicy low-sugar chutney, using some apple, dried raisins (raisins are high in fiber, which lowers the glycemic load) just a little bit of lower-glycemic syrup.  (PS: I don't like stevia, and I prefer not to use artificial sweeteners.)

My first effort was a success!  I used only 1/2 cup of syrup in a recipe that made about 2 qts.of chutney, it was quick to make and is delicious.  No thickener was necessary, either.  It could  be water-bath canned, but I froze mine.


Printable Recipe

BRYANNA'S SPICY LOW-SUGAR RHUBARB/APPLE CHUTNEY

Makes about 2 qts. or 64/ 2 T. servings

8 cups diced rhubarb
3 cups diced apple (with the skin)
2 cups raisins (You could also use dried cranberries, which would make the chutney more red.)
1 cup finely chopped red onion
1 cup water
1/2 cup organic maple syrup or organic agave syrup
1/4 cup minced fresh ginger
8 tsp. balsamic vinegar (I prefer Costco's Kirkland  Signature brand, which is affordable, yet aged for 3 years and contains no wine vinegar or caramel color, unlike the 60-day-aged supermarket IGP brands. See http://www.costcoconnection.ca/connectioncaeng/20180506/?pg=89#pg89)
1 tsp. EACH ground allspice, salt, red pepper flakes and mustard powder
1/2 tsp. ground coriander

Mix everything together in a large pot and bring to a boil.  Turn down to a simmer and simmer (uncovered) for 15-20 minutes, stirring occasionally until it has thickened (it will thicken more when cooled).  Cook for about 5 minutes more and turn off the heat. Cool and spoon into sterilized 8 oz. canning jars. Water-bath can (see directions here) or freeze.

Nutrition Facts
Nutrition (per 2 T. serving): 30 calories, less than 1 calories from fat, less than 1g total fat, 0mg cholesterol, 1.7mg sodium, 96.4mg potassium, 7.6g carbohydrates, less than 1g fiber, 5.3g sugar, less than 1g protein, 0.9 points.



Enjoy!