The No-Salt, Lowest-Sodium International Cookbook
DESSERTS & SWEETS
Worldwide, desserts and sweets have been a passion for chefs and gourmands for centuries. Especially in Europe the creation of autographed candies, pies, cakes, and other sweets has built reputations for pastry chefs and chocolate companies.
It would take an encyclopedia to list all the known desserts and sweets throughout the world, and an art book of professionally snapped photos to whet our palettes. At least that way we wouldn't devour so many calories.
Unfortunately, if our hearts are in trouble, we can't even think about eating most of them. Too many are loaded with high levels of fat, sodium, and partially hydrogenated oils.
But don't let that spoil your day. In this section, we've pulled together some unique desserts, from spicy Almond Bars (really good) to Italian Cannoli to the best-tasting fruitcake you'll ever eat. Don't run away now just because we said "fruitcake." This isn't one of those dry, commercial types that show up sometimes just when you've ditched your jogging shoes. This one's easy to make, easy to bake, and wonderfully tasty after anointing with brandy and allowing it to sit for a day or two. If it wasn't a great treat, we wouldn't have included it.
You'll love our Chocolate Mousse as well, and the German Stollen, and Marzipan-Stuffed Apples.
Everything in our sweets section can be made with Splenda sugar substitute, using equal portions of Splenda for sugar.
ONE-CRUST NO-TRANS-FATS PIE SHELL
ORIGIN: U.S.A. DIABETIC ACCEPTABLE
When we learned that Crisco had decided to jump on the no-trans-fats bandwagon, we picked up a can and came up with this basic one-crust pie shell. It works well with our pies and has one-half the saturated fats compared to a regular pie shell and no trans fats.
MAKES ONE 9- TO 10-INCH PIE SHELL SODIUM PER RECIPE: 2.5 MG SODIUM PER SLICE (8): .312 MG
1 cup all-purpose flour (2.5 mg) 1/2 cup Crisco's Zero Trans Fat shortening (trace) 4 to 8 tablespoons low-sodium water (trace)
Prepare a pie pan by lightly oiling it.
In a medium mixing bowl, combine the flour and Crisco until the shortening is the size of small peas. Add the cold water a tablespoon at a time, using a fork to mix. When the dough is wet enough, use your hands until the pastry is well mixed and pliable. Roll out the dough into a disk on a floured board to size slightly larger than the pie pan. Roll up the disk on the rolling pan, then unroll over the pie pan. Crimp the edges and discard the leftover dough.
Bake in a preheated oven at 425°F for 10 to 12 minutes
Nutrient Data per Slice (8):
Calories: 166.9. Protein: 1.614 g. Carbohydrate: 11.9 g. Dietary Fiber: .422 g. Total Sugars: .042 g. Total Fat: 12.2 g. Saturated Fat: 3.024 g. Monounsaturated Fat: 5.014 g. Polyunsaturated Fat: 4.065 g. Cholesterol: 0 mg. Trans Fat: 0 g. Total Omega-3 FA: .003 g. Total Omega-6 FA: 0 g. Potassium: 16.7 mg. Sodium: .312 mg. Vitamin K: .047 mcg. Folic Acid: 24.1 mcg.
ONE-CRUST, BUTTER-RICH PIE SHELL
ORIGIN: U.S.A. MADE WITH UNSALTED BUTTER2 DIABETIC ACCEPTABLE
For one-crust fruit pies.
MAKES ONE 9- TO 10-INCH PIE SHELL SODIUM PER RECIPE: 12.2 MG SODIUM PER SERVING (8): 1.531
1 cup unbleached, all-purpose flour (2.5 mg) 6 tablespoons unsalted butter, softened (9.372 mg) ¼ cup cold low-sodium water (trace) 1 teaspoon vanilla extract (.378 mg)
Prepare a 9-inch pie pan by lightly oiling it.
In a medium mixing bowl, mix together the flour and butter until the butter is the size of small peas. Use either a pastry blender or your fingertips to do this.
Add the vanilla and 2 tablespoons of the water, mixing with a fork. Add the rest of the water if needed. (If you need even more water, add it only 1 tablespoon at a time.)
Roll the dough out into a disk on a lightly floured board until 1/8 inch thick and slightly larger than the pie pan. Using your flour-dusted rolling pin, and starting at one edge of the crust, roll the crust up on the pin.
Lay the pin on one edge of the pie pan and unroll the dough over the pie pan. Fit the crust into the pan using your hands and crimp the dough along the edges to finish off the shell.
Bake in a preheated oven at 425°F for 10 to 12 minutes.
Nutrient Data per Serving (8 slices)
Calories: 134.7. Protein: 1.705 g. Carbohydrate: 12 g. Dietary Fiber: .422 g. Total Sugars: .115 g. Total Fat: 8.792 g. Saturated Fat: 5.495 g. Monounsaturated Fat: 2.252 g. Polyunsaturated Fat: .389 g. Cholesterol: 22.9 mg. Trans Fat: 0 g. Total Omega-3 FA: .071 g. Total Omega-6 FA: .231 g. Potassium: 20.1 mg. Sodium: 1.531 mg. Vitamin K: .792 mcg. Folic Acid: 24.1 mcg.
ALMOND SPICE BARS
ORIGIN: GERMANY NOT DIABETIC ADAPTABLE*
This "cookie" is a popular spice bar in Germany, and no wonder. The flavors tease your palate with just enough almond, lemon, and allspice to make you want more. These make a good dessert as well. Mix according to the directions, and the cakelike batter will rise perfectly.
MAKES THIRTY 3-INCH OR FORTY-EIGHT 2- TO 21/2-INCH BARS SODIUM PER RECIPE: 208 MG SODIUM PER BAR (30): 6.934 MG SODIUM PER BAR (48): 4.334 MG
THE SPICE BARS
No-stick cooking spray 2¼ cups unbleached, all-purpose flour (5.625 mg) 1/2 cup unsalted whole almonds, ground or finely chopped (.69 mg) 2 level teaspoons grated lemon zest (.24 mg) 1 teaspoon ground cinnamon (.598 mg) 1 teaspoon ground allspice (1.463 mg) ¼ teaspoon ground cloves (1.276 mg) 2 large eggs (126 mg) ¾ cup white granulated sugar (trace) ¾ cup honey (10.2 mg) 1/2 cup nonfat milk with added vitamins A & D (51.5 mg) 2 teaspoons Featherweight Baking Powder (9 mg)
THE GLAZE
1 cup confectioners' sugar (1.2 mg) 1/2 teaspoon almond extract (.189 mg) 1 teaspoon grated lemon zest (.12 mg) 1 tablespoon plus 1 teaspoon low-sodium water (trace)
To make the bars: Preheat the oven to 400°F. Prepare a 17 × 11-inch baking or jelly-roll pan by spraying the bottom and sides with no-stick cooking spray and then dusting it with flour.
In a small bowl, stir together the flour, almonds, lemon zest, and spices.
In a medium mixing bowl, beat the eggs and sugar until thick and smooth, about 4 minutes. Stir in the honey and milk with a wooden spoon.
When the oven has reached 400°F, gradually stir into the honey mixture, the flour mixture still using the wooden spoon, and beat until smooth. Add the baking powder and beat for about 1 minute, or until well mixed.
Using a rubber spatula, spread the batter quickly and smoothly in the prepared pan. Put the pan into the oven immediately and bake for about 12 to 15 minutes, or until the bars are done; when you press down gently on the top it will spring back.
While the bars are baking, prepare the glaze. Mix all the ingredients in a small mixing bowl and beat until smooth.
Remove the bars from the oven, let stand for 1 or 2 minutes, and then turn out onto a wire rack. If you want the baked top to be the top of the bars, then top with another rack and invert once again.
Spread the hot or warm bars with the glaze. You want them completely covered with a thin glaze. Immediately after glazing, cut into 1 × 3-inch or 1 × 2-21/2-inch bars.
To store, place the bars on a paper plate or a dish and freeze. Once frozen, transfer to ziplock bags. Or store on the shelf in a ziplock bag for up to 5 days.
Nutrient Data per Spice Bar (30):
Calories: 115.9. Protein: 2.07 g. Carbohydrate: 24.1 g. Dietary Fiber: .631 g. Total Sugars: 16.1 g. Total Fat: 1.659 g. Saturated Fat: .22 g. Monounsaturated Fat: .914 g. Polyunsaturated Fat: .381 g. Cholesterol: 14.2 mg. Trans Fat: 0 g. Total Omega-3 FA: .006 g. Total Omega-6 FA: 0 g. Potassium: 77.9 mg. Sodium: 6.934 mg. Vitamin K: .087 mcg. Folic Acid: 14.4 mcg.
Nutrient Data per Spice Bar (48):
Calories: 72.4. Protein: 1.294 g. Carbohydrate: 15.1 g. Dietary Fiber: .395 g. Total Sugars: 10.1 g. Total Fat: 1.037 g. Saturated Fat: .137 g. Monounsaturated Fat: .571 g. Polyunsaturated Fat: .238 g. Cholesterol: 8.864 mg. Trans Fat: 0 g. Total Omega-3 FA: .003 g. Total Omega-6 FA: 0 g. Potassium: 48.7 mg. Sodium: 4.334 mg. Vitamin K: .054 mcg. Folic Acid: 9.023 mcgcg.
CHOCOLATE COOKIES
ORIGIN: AUSTRIA DIABETIC ADAPTABLE
If you make these, serve them as occasional treats. If you ever travel to Austria, ask for the real thing and you can be assured, unless they change the original recipe, that there will be no salt, baking powder, or baking soda included. But, always ask.
The Austrians like to put a glaze on these cookies although I prefer them without the glaze. (I also like Baker's German's Baking Chocolate, which may be the reason.) I suggest you try them each way and decide for yourself--it's also more fun that way.
MAKES: TWENTY-FIVE 2-INCH COOKIES SODIUM PER RECIPE (WITHOUT GLAZE): 80.4 MG SODIUM PER RECIPE (WITH GLAZE): 96.3 MG SODIUM PER COOKIE (WITHOUT GLAZE): 3.216 MG SODIUM PER COOKIE (WITH GLAZE): 3.854 MG
THE COOKIE
2 squares (13 grams) Baker's German's sweet chocolate3 (.465 mg) 5 tablespoons unsalted butter (7.81 mg) 1 cup white granulated sugar or Splenda (.084 mg) 1 large egg (63 mg) 1 egg yolk (8.16 mg) 1/2 teaspoon vanilla extract (.189 mg) 11/3cups all-purpose flour (3.325 mg) 1/3 cup unsalted walnuts, finely chopped (.792 mg)
THE GLAZE
1 square Baker's German's sweet chocolate (.232 mg) 1 tablespoon unsalted butter (1.562 mg) ¼ teaspoon vanilla extract (.094 mg) 1 cup confectioners' sugar, unsifted (1.2 mg) 2 tablespoons nonfat milk with added vitamins A & D (12.9 mg)
Preheat oven to 350°F.
To make the cookies: Melt together the chocolate and the unsalted butter in a medium saucepan.
Remove from heat, stir in the sugar, whole egg, egg yolk, and vanilla, and mix together well. Stir in the flour and unsalted walnuts.
Shape into ¾- to 1-inch balls. Place on cookie sheets lined with parchment paper.
Bake at 350°F for 8 to 12 minutes.
To make the glaze: Melt the chocolate and unsalted butter in a small saucepan. Remove from heat. Add the vanilla, confectioners' sugar, and nonfat milk, and blend well.
Dip the cookies into the glaze to cover. Let dry on waxed paper before storing.
Store the cookies in an airtight container between layers of waxed paper.
Serve as treats.
Nutrient Date per Cookie with Glaze:
Calories: 63.7. Protein: .751 g. Carbohydrate: 5.53 g. Dietary Fiber: .117 g. Total Sugars: 5.007 g. Total Fat: 4.564 g. Saturated Fat: 2.217 g. Monounsaturated Fat: 1.166 g. Polyunsaturated Fat: .902 g. Cholesterol: 24.2 mg. Trans Fat: 0 g. Total Omega-3 FA: .165 g. Total Omega-6 FA: .074 g. Potassium: 20.1 mg. Sodium: 3.854 mg. Vitamin K: .291 mcg. Folic Acid: 0 mcg.
Nutrient Date per Cookie Without Glaze:
Calories: 39.1. Protein: .677 g. Carbohydrate: .599 g. Dietary Fiber: .113 g. Total Sugars: .24 g. Total Fat: 3.962 g. Saturated Fat: 1.842 g. Monounsaturated Fat: .993 g. Polyunsaturated Fat: .878 g. Cholesterol: 23 mg. Trans Fat: 0 g. Total Omega-3 FA: .161 g. Total Omega-6 FA: .062 g. Potassium: 15.6 mg. Sodium: 3.216 mg. Vitamin K: .251 mcg. Folic Acid: 0 mcg.
MARZIPAN-STUFFED APPLES
ORIGIN: GERMANY NOT DIABETIC ADAPTABLE
I've been a baked apple nut since I can remember and that goes before kindergarten. I would eat others' leftovers when a child. It didn't really matter that far back how they were baked, as long as they were baked with something sweet. Germans like baked apples as well, andthey know how to make them with many variations including this one. We use a nonalcoholic wine (Fré) to make the glaze. Serve hot, with the glaze ladled over the apples.
MAKES 8 WHOLE-APPLE SERVINGS MAKES 16 HALF-APPLE SERVINGS4 SODIUM PER RECIPE: 40.6 MG SODIUM PER SERVING (WHOLE APPLE): 5.074 SODIUM PER SERVING (HALF APPLE): 2.537
THE GLAZE
2/3 cup nonalcoholic wine5 or red grape juice (12.2 mg) 1/3 cup white granulated sugar or Splenda (trace) 1/3 cup raw honey (4.515 mg) 1 tablespoon unsalted butter6 (1.562 mg)
THE APPLE
8 medium Granny Smith apples, unpeeled but cored (11 mg) 1 lemon, zested and halved (1.16 mg) 1 (7-ounce) package marzipan, at room temperature and chopped or diced (trace) 1 cup fresh or unthawed frozen cranberries, lightly chopped or each berry halved (3.6 mg) 1/3 cup golden raisins (6.534 mg) 2 level tablespoons chopped unsalted almonds7 (3.408 mg) 2 teaspoons grated lemon zest (from above lemon) (.72 mg) 1/2 teaspoon ground cinnamon (.299 mg) ¼ teaspoon ground nutmeg (.088 mg)
Prepare the glaze: In a medium or small heavy-bottomed saucepan bring the wine, sugar or Splenda, honey, and butter to a boil. Reduce the heat and let simmer for 10 to 12 minutes. Set the glaze aside.
Preheat oven to 375°F.
Wash and core the apples. Peel only the top half. Brush the top half with the cut side of half the lemon; this will keep the apples from turning brown. Reserve the lemon half.
Set the apples upright in a large baking pan, being careful that the apples are not touching each other or the pan itself.
Mix together the marzipan, lemon juice from the two lemon halves, the fresh or frozen cranberries, golden raisins, almonds, lemon zest, cinnamon, and nutmeg. Press the mixture into the core of each apple firmly, packing in as much as you can.
Using a turkey baster, baste the apples and the filling with the glazing syrup.
Bake for 50 to 60 minutes, reglazing the apples with the remaining syrup halfway through.
Serve hot. The apples can be covered and chilled and then reheated for serving later. To reheat, set the oven to 300°F and warm the apples for about 20 minutes.
Nutrient Data per Apple:
Calories: 306.1. Protein: 3.312 g. Carbohydrate: 64.5 g. Dietary Fiber: 5.291 g. Total Sugars: 51.3 g. Total Fat: 6.374 g. Saturated Fat: 1.189 g. Monounsaturated Fat: 1.721 g. Polyunsaturated Fat: .662 g. Cholesterol: 3.816 mg. Trans Fat: 0 g. Total Omega-3 FA: .047 g. Total Omega-6 FA: .038 g. Potassium: 262.1 mg. Sodium: 5.074 mg. Vitamin K: 4.013 mcg. Folic Acid: 0 mcg.
Nutrient Data per Half Apple:
Calories: 153. Protein: 1.656 g. Carbohydrate: 32.2 g. Dietary Fiber: 2.646 g. Total Sugars: 25.7 g. Total Fat: 3.187 g. Saturated Fat: .594 g. Monounsaturated Fat: .86 g. Polyunsaturated Fat: .331 g. Cholesterol: 1.908 mg. Trans Fat: 0 g. Total Omega-3 FA: .024 g. Total Omega-6 FA: .019 g. Potassium: 131.1 mg. Sodium: 2.537 mg. Vitamin K: 2.007 mcg. Folic Acid: 0 mcg.
ITALIAN CANNOLI
ORIGIN: SICILY DIABETIC ADAPTABLE
This is a great treat for your guests and for you when they come to enjoy a dinner party. It's normally a deep-fat-fried item that we have converted to an oven-baked dessert. This cuts out literally scores of fat grams and still tastes great. You will have to get some cannoli tubes, or forms. You can find some at www.megaheart.com under the kitchen section. We suggest you purchase 8 of them. This recipe makes 40 cannoli shells and the oven time for each batch is about 10 minutes. Most any local kitchen store will have the tubes as well; they come in sets of four.
MAKES 40 CANNOLI SODIUM PER RECIPE (RICOTTA FILLING): 760.2 MG SODIUM PER CANNOLI (RICOTTA FILLING): 19.0 MG SODIUM PER RECIPE (WHIPPED CREAM FILLING): 221.1 MG SODIUM PER CANNOLI (WHIPPED CREAM FILLING): 5.528 MG SODIUM PER CANNOLI SHELL (EMPTY): 3.521 MG
THE PASTRY8
2 large eggs, beaten (126 mg) 4 tablespoons unsalted butter, softened (6.248 mg) 3 cups all-purpose flour (7.5 mg) ¼ cup granulated sugar or Splenda (trace) 1 teaspoon ground cinnamon (.598 mg) 6 tablespoons cold, low-sodium water (trace) 2 tablespoons white balsamic vinegar (.3 mg) 1/2 teaspoon vanilla extract (.189 mg) No-stick cooking spray
THE RICOTTA FILLING9
3 cups whole-milk ricotta cheese (619.9 mg) 1¼ cups confectioners' sugar (1.5 mg) Pinch of cinnamon (trace) 2 teaspoons vanilla extract (.756 mg) Pinch of ground ginger (trace) ¼ cup grated Baker's Semisweet chocolate (4.62 mg)
SPECIAL EQUIPMENT NEEDED
4 to, preferably, 8 cannoli tubes Pasta maker; a rolling pin isn't enough for success Baker's pastry bag and decorating tips Baking sheet with parchment or cooking paper Cooling rack
Making the cannoli: Place the butter out about an hour before starting.
In a medium mixing bowl, sift together the flour, sugar, and cinnamon.
Beat the eggs well in a small bowl and set aside.
Cut the softened unsalted butter into the flour using a pastry blender until the pieces are the size of small peas. Stir in the beaten eggs.
Add the water, sugar, and the vinegar a tablespoon at a time, and mix, using a fork or your fingertips. Add the vanilla. If the dough needs more liquid, add another tablespoon of vinegar (.15 mg sodium). If you need still more, add only one more tablespoon of water.
Knead the mixture in the bowl with your hands until it's almost combined; it will be a crumbly dough. Turn the dough out onto a lightly flouredboard and knead for about 5 minutes. Shape into a log about 3 inches in diameter.
Wrap the log in waxed paper and place into the refrigerator for about 1 hour, or as long as overnight. If you refrigerate it overnight, let it stand on your countertop for an hour before rolling it out.
Preheat the oven to 400°F with the rack in the center. Place parchment paper on a baking sheet and set aside.
Using Pam or another no-stick cooking spray, oil the cannoli tubes and set aside.
Bring the dough to your floured board and cut off a piece about 1/2-inch thick. Using a rolling pin, roll it as thinly as your strength permits. Using your pasta maker, roll the dough just slightly thinner than what you started with, and then turn the pasta machine a notch down, rolling it again and again until it's nearly paper-thin. You'll have to handhold the dough during the last few rolls so that the dough doesn't fold over on itself. (If it does, it may not separate again.) The dough could expand to two feet or longer.
Set the dough on a long wooden breadboard. Slice the dough into 4-inch squares or just 4-inch lengths if the dough out of the pasta maker ends up about 4 inches wide. Now, bring a cannoli tube to the dough and set it down on one of the 4-inch pieces. Make sure each end of the tube is open for the first inch. Roll the dough up. Overlap the dough and trim off any excess. Pinch the dough together tightly. Place each cannoli on the baking sheet, keeping a generous space between each of them.
Bake in the preheated oven for 6 minutes. Turn over to the unbaked side, and bake for another 4 minutes. Remove and set on a cooling rack. Grab one end of the tube with a pad, glove, or heavy cloth and slide the cannoli shell off onto the baking sheet. Do that with all eight.
Oil the tubes again and start all over.
Prepare the ricotta filling: Take the ricotta out of the container the night before and put it into a pierced, not wire metal colander and place the colander over a large pan where it will "hang." Cover and put back into the refrigerator overnight. This will allow the excess liquid in the ricotta to drain and help your cannolis stay together longer. Never use ricotta after five days once it's been opened or put into cannoli.
Whisking by hand, or using an electric mixer on medium speed, beat the first three ingredients until smooth. Using a wooden spoon, stir in cinnamon, ginger, and the grated chocolate. Place the mixture in the refrigerator to chill.
When ready to serve the cannoli, fill the with the chilled ricotta filling or one of the whipped cream fillings outlined in the following variations. Usea baker's pastry bag and round tip to squeeze the ricotta mixture into the cannoli (unless using the variation with pressurized whipped cream). Dust with confectioners' sugar10 and serve.
An option is to melt 2 cups of semisweet chocolate chips in a double boiler and, using tongs, dip the shells into the chocolate and then set on waxed paper to cool and harden. Once hardened, fill with one of the fillings below, dust with confectioners' sugar and some ground pistachios or other unsalted nut, if desired, and serve. (Add 20 calories per cannoli and .5 mg sodium if you dip them in chocolate.)
VARIATIONS
INSTANT WHIPPED CREAM FILLING
Use this easy filling for a single unit and a quick treat for children or guests.
1 cannoli shell (3.817 mg) 3 tablespoons canned, pressurized, whipped cream (15.6 mg) 1/2 teaspoon confectioners' sugar (trace)
Dust the inside of shell with the confectioners' sugar and squirt the whipped cream into the shell from each end.
HOMEMADE WHIPPED CREAM FILLING
For several cannoli, try homemade sweetened whipped cream.
SODIUM PER CANNOLI: 4.718 MG
1 pint heavy whipped cream (84 mg) 1/2 cup confectioners' sugar10 (.6 mg)
Using a pastry bag and decorating tip, fill each shell with the sweetened whipped cream and serve, dusted with a bit of confectioners' sugar.
Nutrient Data per Ricotta-Filled Cannoli:
Protein: 2.451 g. Carbohydrate: 6.361 g. Dietary Fiber: .094 g. Total Sugars: 5.069 g. Total Fat: 4.113 g. Saturated Fat: 2.523 g. Monounsaturated Fat: 1.169 g. Polyunsaturated Fat: .161 g. Cholesterol: 23 mg. Trans Fat: 0 g. Total Omega-3 FA: .031 g. Total Omega-6 FA: .031 g. Potassium: 28.5 mg. Sodium: 19 mg. Vitamin K: .329 mcg. Folic Acid: 0 mcg.
Nutrient Data per Homemade Whipped Cream-Filled Cannoli:
Calories: 69.9. Protein: 1.359 g. Carbohydrate: 10.1 g. Dietary Fiber: .287 g. Total Sugars: 2.801 g. Total Fat: 2.606 g. Saturated Fat: 1.513 g. Monounsaturated Fat: .723 g. Polyunsaturated Fat: .158 g. Cholesterol: 17.7 mg. Trans Fat: 0 g. Total Omega-3 FA: .029 g. Total Omega-6 FA: .031 mg. Iron: .506 mg. Potassium: 16.7 mg. Sodium: 4.688 mg. Vitamin K: .25 mcg. Folic Acid: 14.4 mcg.
Nutrient Data per Canned Whipped Cream to Filled Cannoli:
Calories: 73.8. Protein: .39 g. Carbohydrate: 6.944 g. Dietary Fiber: .1 mg. Total Sugars: 6.563 g. Total Fat: 1.75 g. Saturated Fat: 1.017 g. Monounsaturated Fat: .493 g. Polyunsaturated Fat: .093 g. Cholesterol: 14.8 mg. Trans Fat: 0 g. Total Omega-3 FA: .011 g. Total Omega-6 FA: .031 g. Iron: .205 mg. Potassium: 38.1 mg. Sodium: 6.624 mg. Vitamin K: .164 mcg. Folic Acid: 0 mcg.
CARAMEL POPCORN
ORIGIN: NEW MEXICO, 3,000 YEARS AGO DIABETIC ACCEPTABLE11
In 1948 and 1950, anthropologist Herbert Dick and botanist Earle Smith, Harvard graduate students, came out of a bat cave in New Mexico and showed the world where the first "ears of corn" and "popped corn" had originated. Cave dwellers had been enjoying corn centuries earlier.
Today, most of the world's popcorn comes from the midwestern part of the United States, mostly from Nebraska, Indiana, and Iowa. In 1890, popcorn became popular enough for whole farming communities to raise it and make a good income from it. They dubbed their new-found largesse "prairie gold."
Commercially produced, candied popcorn comes with a lot of added salt. Use no-salt organic popcorn available from Healthy Heart Market (www.healthyheartmarket.com) or, if you're lucky, from your local grocer. (This recipe has been adapted from a Splenda recipe.)
MAKES 12 LOOSELY FILLED CUPS SODIUM PER RECIPE: 74.5 MG SODIUM PER CUP (SPLENDA): 6.206 MG SODIUM PER CUP (SUGAR) 6.206 MG
No-stick cooking spray
1 (2 ounces) package Healthy Heart Market organic, microwave popcorn12 (trace) 1 egg white (54.8 mg) 2 tablespoons Grandma's molasses (14 mg) 2 teaspoons vanilla extract (.756 mg) 1/2 teaspoon onion powder (.648 mg) ¾ cup Splenda Granular13 (trace), or sugar (trace) 1/2 cup unsalted peanuts (4.29 mg)
Preheat the oven to 325°F. Lightly spray a 13 × 11-inch pan with no-stick cooking spray. Set aside.
After popping the corn, place it in a large bowl. In a smaller bowl, stir together the egg white, molasses, vanilla, onion powder, and Splenda or sugar. Whisk it well. Add the peanuts, and stir until the peanuts are well coated. Pour this mixture over the popcorn and, using two large wooden or oiled metal spoons, toss until the popcorn is coated.
Place the popcorn in the oiled baking pan and bake for 25 minutes, stirring occasionally. The popcorn is done when crispy. Remove from oven and spread onto lightly sprayed waxed paper to cool.
Serve at room temperature, or store in sealed ziplock bags in cool place for up to 2 days.
Nutrient Data per Cup, Using Splenda:
Calories: 65.4. Protein: 2.518 g. Carbohydrate: 7.873 g. Dietary Fiber: 1.369 g. Total Sugars: 2.244 g. Total Fat: 3.156 g. Saturated Fat: .378 g. Monounsaturated Fat: 1.503 g. Polyunsaturated Fat: .876 g. Cholesterol: 0 mg. Trans Fat: 0 g. Total Omega-3 FA: .001 g. Total Omega-6 FA: 0 g. Potassium: 94.1 mg. Sodium: 6.206 mg. Vitamin K: .004 mcg. Folic Acid: 0 mcg.
Nutrient Data per Cup, Using Sugar:
Calories: 113.8. Protein: 2.518 g. Carbohydrate: 20.4 g. Dietary Fiber: 1.369 g. Total Sugars: 14.7 g. Total Fat: 3.156 g. Saturated Fat: .378 g. Monounsaturated Fat: 1.503 g. Polyunsaturated Fat: .876 g. Cholesterol: 0 mg. Trans Fat: 0 g. Total Omega-3 FA: .001 g. Total Omega-6 FA: 0 g. Potassium: 94.4 mg. Sodium: 6.206 mg. Vitamin K: .004 mcg. Folic Acid: 0 mcg.
CHOCOLATE MOUSSE
ORIGIN: FRANCE DIABETIC ADAPTABLE
Chocolate mousse brings back some memories that are at times embarrassing and other times humorous. I had never had a real chocolate mousse until my wife and I went to a small French restaurant in New York while working there and visiting my brother, who recommended the place. Now, this was a while ago. I had just returned from Walla Walla, Washington, and a new restaurant there called the Black Angus. We had dinner for two, drinks for two, and all the trimmings for $11.50 and that was considered stiff at the time, but it was a good meal and a well-known restaurant. So, we were in New York, and we go to a French restaurant and ordered a small meal with chocolate mousse for dessert. Wow, it was the best chocolate anything we'd ever had. We extolled over it and beamed with delight. Then came the bill. Two very small meals came to $60. That would be quite abit more today, more than likely over $250. That $60 cash didn't exist in my wallet, so I pulled out a credit card and the French waiter waved his hands at me. No! Cash only. Together, we were able to dig up the sixty, but left without a tip and with cab fare back to our hotel--two kids from a farm hitting the big time! The place? It was called Le Veau d'Or and at this writing it's still at 129 East 60th Street, New York, NY.
MAKE 8 SERVINGS SODIUM PER RECIPE: 191.8 MG SODIUM PER SERVING: 24 MG
1¼-ounce envelope unflavored gelatin (13.7 mg) ¼ cup white granulated sugar or Splenda (trace) ¼ cup Hershey's unsweetened cocoa (trace) 1/2 cup low-sodium water (trace) 1/2 cup low-fat or reduced-fat evaporated milk (142.2 mg) 2 tablespoons Hershey's Genuine Chocolate Flavor Syrup (25 mg) 2 teaspoons pure vanilla extract14 (.756 mg) Canned, pressurized, whipped cream for garnish
In a 11/2-quart saucepan, combine the gelatin, sugar, cocoa, and water. Bring to a boil over high heat, stirring as you do. Once boiling, pour into a 2-quart pot or metal bowl and stir in the evaporated milk and chocolate syrup. Cover with plastic wrap or a tight-fitting lid and place in the freezer for 1 hour.
When frozen, beat the mixture with an electric mixer on high speed until it's thick enough to hold peaks, about 3 to 4 minutes. Stir in the vanilla. Divide the mousse evenly among four 1/2-cup serving bowls or ramekins and smooth the tops with a spoon. Cover tightly with plastic wrap so that the wrap doesn't touch the mousse and chill in refrigerator for at least an hour, or up to one day.
Serve cold, topped with a dollop of canned, pressurized, low-fat, whipped cream.
Nutrient Data per Serving:
Calories: 60.9. Protein: 2.45 g. Carbohydrate: 11.1 g. Dietary Fiber: .5 g. Total Sugars: 7.627 g. Total Fat: .582 g. Saturated Fat: .192 g. Monounsaturated Fat: .17 g. Polyunsaturated Fat: .019 g. Cholesterol: 1.27 mg. Trans Fat: 0 g. Total Omega-3 FA: 0 g. Total Omega-6 FA: 0 g. Potassium: 184.4 mg. Sodium: 24 mg. Vitamin K: .004 mcg. Folic Acid: 0 mcg.
CRANBERRY-APPLE PIE
ORIGN: U.S.A. DIABETIC ADAPTABLE
I confess: Thanksgiving and Christmas parties get to me. No, I don't ingest any salt or high-sodium foods, but I do get into a higher-calorie mode for at least one party. Just to be safe, I make my own party foods no matter where the party may be taking place. And guess what, with all the help I get with eating these treats, I come home with only empty plates and dishes.
This recipe offers you a choice between a pie made with unsalted butter or today's Zero Trans Fat Crisco shortening. To cut your calorie intake, we suggest you slice the pie into 12 or 16 pieces rather than the standard 8, and then you can enjoy it guiltfree. We've done the numbers for 12 and 16 slices. This is a high-calorie treat.
MAKES ONE 9- TO 10-INCH PIE SODIUM PER PIE: 57.4 MG SODIUM PER SLICE (12): 4.787 MG SODIUM PER SLICE (16): 3.59 MG
1 One-Crust No-Trans-Fat Pie Shell (12.2 mg) (See Page 2)
THE CRUMBLE TOPPING15
¾ cup all-purpose flour (1.875 mg) 1/2 stick unsalted butter or Crisco's Zero Trans Fat shortening (6.215 mg) 1/2 cup white granulated sugar or Splenda (trace) 1 teaspoon ground cinnamon (.598 mg) THE FILLING 6 medium to large apples, peeled, cored, and sliced (8.28 mg) 1 cup low-sodium water (trace) 2 cups fresh cranberries (23.4 mg) 1¼ cup white granulated sugar or Splenda16 (trace) 1 teaspoon ground cinnamon (.598 mg) 2 tablespoons cornstarch or white flour (1.728 mg)
Preheat oven to 425°F.
Prepare the One-Crust Pie Shell.
To make the crumble topping: Mix all ingredients together in a medium mixing bowl using your hands. If using butter, let it be cold. Mix until the ingredients become crumbly. Set aside.
To make the filling: Wash, core, and slice the apples. Pour water into medium-size bowl. Place the slices into the bowl with 1/2 teaspoon ascorbic acid or a tablespoon of Sure-Jell Ever-Fresh.
Wash the cranberries, discarding any damaged berries. Drain the water from the apples and mix in the cranberries. Add the sugar, cinnamon, and cornstarch and stir together until well mixed.
Pour the filling into the pie shell and even it out. Sprinkle the crumble mixture generously over the top.
Place the pie on a baking sheet or spread out aluminum wrap under the pie pan to catch any juices that may bubble over. Bake for 40 to 50 minutes, or until the top has turned a nice golden color.
Serve hot or warmed.
Nutrient Data per Slice (12):
Calories: 528. Protein: 10.7 g. Carbohydrate: 81.9 g. Dietary Fiber: 10.7 g. Total Sugars: 36.4 g. Total Fat: 18.4 g. Saturated Fat: 8.172 g. Monounsaturated Fat: 6.053 g. Polyunsaturated Fat: 3.351 g. Cholesterol: 25.7 mg. Trans Fat: 0 g. Total Omega-3 FA: .204 g. Total Omega-6 FA: .102 g. Potassium: 543.4 mg. Sodium: 4.787 mg. Vitamin K: 2.022 mcg. Folic Acid: 28.1 mcg.
Nutrient Data per Slice (16):
Calories: 396. Protein: 8.057 g. Carbohydrate: 61.4 g. Dietary Fiber: 8.01 g. Total Sugars: 27.3 g. Total Fat: 13.8 g. Saturated Fat: 6.129 g. Monounsaturated Fat: 4.54 g. Polyunsaturated Fat: 2.513 g. Cholesterol: 19.3 mg. Trans Fat: 0 g. Total Omega-3 FA: .153 g. Total Omega-6 FA: .076 g. Potassium: 407.6 mg. Sodium: 3.59 mg. Vitamin K: 1.516 mcg. Folic Acid: 21.1 mcg.
DATE-WALNUT COOKIES
ORIGIN: GERMANY DIABETICS, SEE FOOTNOTE17
This recipe is similar to the Iraqi version of date-nut cookies that follows. The Germans don't use butter or oil, however, for this cookie, yet it's as wonderful tasting as the one with butter.
MAKES 48 COOKIES SODIUM PER RECIPE: 195.3 MG SODIUM PER COOKIE: 4.07 MG
3 large egg whites (164.3 mg) 1 teaspoon cream of tartar (1.56 mg) 1 cup unbleached, all-purpose flour (2.5 mg) 1 cup white granulated sugar or Splenda (trace) 1 tablespoon half-and-half (6.15 mg) 1 tablespoon Featherweight baking powder (13.5 mg) 1 cup chopped dates (about 20 dates) (4.8 mg) 1 cup chopped, unsalted walnuts (2.5 mg)
Preheat oven to 350°F. If you have a double oven, preheat both.
Prepare two cookie sheets or jelly-roll pans by lining with a cooking or parchment paper, or lightly (very lightly) grease the pan.
Beat the egg whites with the cream of tartar until the whites peak.
Gradually add the sugar, still beating the egg whites. Gradually beat in the flour and cream.
Make sure your oven is at temperature. Then, beat in the baking powder and, using a wooden spoon, gently stir in the dates and walnuts.
Place heaping teaspoons of the batter about 11/2 inches apart on the lined cookie sheets.
Immediately put the cookie sheet(s) into the preheated oven and bake the cookies for 10 minutes, or until they turn golden brown. (If using double ovens, bake the two sheets at the same time. This recipe won't work well with two sheets in the same oven.) Remove and cool the cookies on a wire rack.
Nutrient Data per Cookie:
Calories: 52.8. Protein: 1.196 g. Carbohydrate: 9.075 g. Dietary Fiber: .538 g. Total Sugars: 4.214 g. Total Fat: 1.618 g. Saturated Fat: .121 g. Monounsaturated Fat: .409 g. Polyunsaturated Fat: .926 g. Cholesterol: .116 mg. Trans Fat: 0 mg. Total Omega-3 FA: .106 g. Total Omega-6 FA: 0 g. Potassium: 83.9 mg. Sodium: 4.07 mg. Vitamin K: .082 mcg. Folic Acid: 4.01 mcg.
WALNUT COOKIES WITH DATES
ORIGIN: IRAQ DIABETICS, SEE FOOTNOTE18
Nuts and dates, dates and nuts. Who doesn't like them? Mix them together and you've got a cookie that is a treat for all. While growing up, I lived for a while on a ranch in the Southern California desert, where date palms abounded. Fruit stands with dates and nuts were prolific and popular. A date milk shake was my favorite, followed by StuffedDates (see here ) and date cookies. This recipe from Iraq makes a great batter and a very tasty cookie.19
MAKES 48 COOKIES SODIUM PER RECIPE: 239.7 MG SODIUM PER COOKIE: 4.994 MG
1 cup unbleached, all-purpose flour (2.5 mg) 1/2 teaspoon ground cardamom (.18 mg) 4 tablespoons unsalted butter, softened (6.248 mg) 1 cup white granulated sugar or Splenda (trace) 3 large eggs (210 mg) 1 tablespoon Featherweight baking powder (13.5 mg) 1 cup chopped dates (about 20 dates) (4.8 mg) 1 cup chopped unsalted walnuts (2.5 mg)
Preheat the oven to 350°F. If you have a double oven, preheat both. If you have just one, place one rack at the high-middle position and the other at the low-middle position.
Line two cookie sheets or jelly-roll pans with cooking or parchment paper, or lightly (very lightly) grease the pans.
Sift together the flour and cardamom and set aside.
Beat together the unsalted butter, sugar, and eggs until smooth. Gradually add the flour, and mix until a creamy batter has formed. Have the nuts and dates ready, and when the oven is at temperature, beat in the baking powder and quickly stir in the dates and walnuts.
Place heaping teaspoons of the batter about 11/2 inches apart on the cookie sheets.
Immediately put the cookie sheets into the preheated oven and bake the cookies for 15 minutes, or until they turn golden brown.
If using a single oven20, place one sheet on the top rack and the other on the bottom rack. Bake for about 15 to 20 minutes. One of the sheets may finish before the other. They will turn a golden brown.
Remove from the oven and cool the cookies on a wire rack.
Nutrient Data per Cookie:
Calories: 64.3. Protein: 1.367 g. Carbohydrate: 9.047 g. Dietary Fiber: .543 g. Total Sugars: 4.223 g. Total Fat: 2.85 g. Saturated Fat: .803 g. Monounsaturated Fat: .767 g. Polyunsaturated Fat: 1.003 g. Cholesterol: 15.8 mg. Trans Fat: 0 g. Total Omega-3 FA: .115 g. Total Omega-6 FA: .026 g. Potassium: 74.5 mg. Sodium: 4.994 mg. Vitamin K: .17 mcg. Folic Acid: 4.01 mcg.
FRENCH VANILLA PUDDING
ORIGIN: FRANCE DIABETICS, SEE FOOTNOTE21
Remember when? I mean when vanilla pudding was very popular and you could find it in anyone's kitchen or refrigerator? Seems like it fell out of favor for a while, but now we're bringing it back for a dessert or a snack. Our version is low in fat and high in flavor and does not gamble with the uncooked egg white that was usually stirred into the cooked batter and left to sit for a while before chilling, at which time a highly caloric and fattening, rich, whipped cream was stirred in. So, where's the flavor, you ask? It's in the vanilla, where it always was. Give this one a try. We think you'll like it.
MAKES 6 DESSERT-CUP SIZE SERVINGS SODIUM PER RECIPE: 260.2 MG SODIUM PER SERVING: 43.4 MG
1/3 cup white granulated sugar or Splenda (trace) 3 tablespoons cornstarch (2.304 mg) 21/2 cups nonfat or 1% milk21 with added vitamins A & D (257.2 mg) 1¾ teaspoons vanilla extract or flavoring (.661 mg)
In a saucepan, mix the sugar or Splenda and cornstarch together, then stir in the milk gradually until the cornstarch mixture is dissolved and smooth. Put over medium heat, and cook, stirring continuously. Once the ingredients thicken, cook for another 2 to 3 minutes, then add the vanilla.
Pour into 6 dessert cups and chill. You may also pour into molds rinsed with cold water (and left slightly wet), and then chill until firm.
Turn out the molded puddings onto serving dishes.
Nutrient Date per Serving:
Calories: 97.4. Protein: 3.452 g. Carbohydrate: 20.2 g. Dietary Fiber: .038 g. Total Sugars: 16.4 g. Total Fat: .085 g. Saturated Fat: .12 g. Monounsaturated Fat: .049 g. Polyunsaturated Fat: .008 g. Cholesterol: 2.042 mg. Trans Fat: 0 g. Total Omega-3 FA: .001 g. Total Omega-6 FA: 0 g. Potassium: 161.4 mg. Sodium: 43.4 mg. Vitamin K: 0 mcg. Folic Acid: 0 mcg.
FAVORITE BRITISH FRUITCAKE
ORIGIN: GREAT BRITAIN NOT ADAPTABLE FOR DIABETICS
My mother, Alice Gazzaniga, of Welsh-Irish descent, made the most fantastic fruitcakes during Christmas. Because of her "secret recipe" I never fully understood why others in school would say, "I hate fruitcake." Well, one day I got a bite of one those dry, more-cake-than-fruit, and tasteless cakes. I began to understand the phrase about "hating" fruitcake.
This recipe is more than a fruitcake. It's absolutely delicious and a real treat. It's very British- Welsh-Irish in nature. Maureen now makes it every Christmas for the family, friends, and our favorite cardiologist, Dr. Michael Fowler, who raves over it (just like I do). Make it ahead of time so you can drizzle some brandy on it to keep it moist and flavorful, then wrap it as a gift or store it for the holidays. Wrap in cheesecloth, sprinkle a little brandy or rum over it, and wrap it again in aluminum foil. It will store for up to 6 months. Go gently during the holidays, because of the calories, but do enjoy at least a little of this wonderful fruitcake.
MAKES: 2 LARGE LOAVES OR 3 SMALLER LOAVES EQUIVALENT TO 32 SLICES SODIUM PER RECIPE (USING REAL BAKING SODA)22: 1095 MG SODIUM PER RECIPE (USING ENER-G BAKING SODA)23: 619.3 MG SODIUM PER SLICE (32) USING REAL BAKING SODA22: 34.2 MG SODIUM PER SLICE (32) USING ENER-G BAKING SODA23: 19.4 MG
1 pound candied pineapple (trace) 1 pound candied cherries (trace) 1/2 pound seedless dark raisins (26 mg) 1/2 pound pitted dates (4.272 mg) ¼ pound candied citron (60 mg) 1/8 pound candied lemon peel (30 mg) 1/8 pound candied orange peel (30 mg)1/2 pound golden raisins, packed (23.1 mg) 1/2 pound currants (15.3 mg) 1/2 pound unsalted pecans (2.268 mg) 1/2 cup dark brandy or rum (2.24 mg) Oil or trans-fat-free Crisco for greasing pans (trace) ¼ pound (1 stick) unsalted butter (12.4 mg) 1 cup white granulated sugar (trace) 1 cup brown sugar, firmly packed (85.8 mg) 2 cups sifted all-purpose flour (5 mg) 1/2 teaspoon ground mace (.68 mg) 1/2 teaspoon ground cinnamon (.299 mg) 1/2 teaspoon baking soda (476 mg) (see Footnotes, Page 20) 5 large eggs (315 mg) 1 tablespoon nonfat milk (6.426 mg) 1 teaspoon almond extract (.378 mg)
On the first day: Place all the fruits in large mixing bowl. Leave the fruit in whole pieces. Do not cut up. Pour the brandy or rum over the fruit. Cover with plastic wrap and let stand overnight at room temperature.
On the second day: Prepare two 9 × 5-inch pans or three 8 × 37/8-inch baking pans by lightly greasing them with unsalted shortening. You may use aluminum foil pans if giving them as gifts.
Preheat oven to 300°F.
Cream together the butter and the brown sugar, and then the white sugar.
Sift 11/2 cups of the flour with the spices and the baking soda onto a sheet of waxed paper. Toss the remaining 1/2 cup of the flour with the fruits and nuts to keep them from sticking together. Mix well.
In another bowl, beat the eggs slightly. Mix in the milk and almond extract. Add the egg mixture alternately three times with the flour mixture to the creamed sugar mixture. Pour the batter over the fruit and nuts. Mix gently until thoroughly combined.
Pour the batter into the prepared loaf pans. Bake larger pans for about 2 hours, but test after 11/2 hours by inserting a thin-bladed knife to see if it comes out clean. Smaller loaves will take about 11/2 hours or more. Ovens may vary, and they bake very slowly at such a low temperature. Cool in pan for half an hour before unmolding.
When thoroughly cool, wrap the cake in cheesecloth, dampen lightly with brandy or rum, and store in a covered container or wrap in foil. The cakes need to be checked every week and the cheesecloth probably moistened again.
Nutrient Data per Slice, Using Standard Baking Soda:
Calories: 386.7. Protein: 3.551 g. Carbohydrate: 72.6 g. Dietary Fiber: 3.032 g. Total Sugars: 56.1 g. Total Fat: 9.245 g. Saturated Fat: 2.534 g. Monounsaturated Fat: 4.176 g. Polyunsaturated Fat: 1.879 g. Cholesterol: 40.6 mg. Trans Fat: 0 g. Total Omega-3 FA: .103 g. Total Omega-6 FA: .077 g. Potassium: 272.5 mg. Sodium: 34.2 mg. Vitamin K: 1.153 mcg. Folic Acid: 12 mcg.
Nutrient Values per Slice, Using Ener-G Baking Soda:
Calories: 386.7. Protein: 3.551 g. Carbohydrate: 72.6 g. Dietary Fiber: 3.032 g. Total Sugars: 56.1 g. Total Fat: 9.245 g. Saturated Fat: 2.534 g. Monounsaturated Fat: 4.176 g. Polyunsaturated Fat: 1.879 g. Cholesterol: 40.6 mg. Trans Fat: 0 g. Total Omega-3 FA: .103 g. Total Omega-6 FA: .077 g. Potassium: 272.5 mg. Sodium: 19.4 mg. Vitamin K: 1.153 mcg. Folic Acid: 12 mc.
MANDELBROT
ORIGIN: GERMANY DIABETIC ADAPTABLE24
This delicious Jewish "bread," when baked and sliced, appears more like a biscotti cookie than bread. It's not a biscotti, though, but a hard-crusted, sweet, and soft centered cookie. We've added dark cocoa for a visual and tasty treat as well as a healthy one. We've kept the almonds to just a third of a cup to help cut calories, and added almond extract to enhance the flavor. If you want more almonds, we suggest adding only up to half a cup total. The German word "mandel" means "almond." "Brot" means "bread" in German.
You will be preparing the dough with substitute baking powder so, once the baking powder is wet, you'll have to work quickly. Have your breadboards ready and your oven hot.
MAKES 24 TO 48 COOKIES SODIUM PER RECIPE: 265.6 MG SODIUM PER COOKIE (24): 10.7 MG SODIUM PER COOKIE (48) 5.369 MG
3 large eggs (189 mg) 1 cup white granulated sugar or Splenda (trace) 1/2 cup expeller-pressed canola oil (trace) 1 tablespoon almond extract (1.17 mg) 1 tablespoon cider vinegar (.15 mg) 3 cups plus 2 tablespoons unbleached, all-purpose flour (7.655 mg) 2 tablespoons potato flour (7.75 mg) 2 tablespoons Featherweight or Ener-G baking powder (27 mg) 1/3 cup chopped unsalted almonds (.455 mg) 11/2 tablespoons cocoa powder25 (24.5 mg)
Preheat the oven to 350°F. Set the rack for the middle of oven.
Line a jelly-roll pan or baking sheet with parchment paper.
Prepare two breadboards by lightly flouring them.
Beat the eggs with a rotary beater in a medium mixing bowl. Add the sugar, oil, almond extract, and vinegar and beat until well combined.
In a large bowl, stir together the two flours, the baking powder, and chopped almonds.
Using a wooden spoon, add the egg mixture to the flour mixture gradually. Stir together until well blended.
Work quickly to finish the bread and get it into the hot oven before the baking powder begins to lose its power. Split the dough in half, shape each into a ball, and place each on a floured breadboard. Press one ball down into a rectangular shape until it's about 1/2 inch thick.
Mix the cocoa into the other ball by kneading with your hands. When ready, set the ball on the floured board and press down into a rectangle shape about 1/2 inch thick.
Join the two halves together, one on top of the other, and roll up into a log lengthwise. Place the log on the parchment paper and press down with your hands, forming a long rectangle 16-18 inches long and 2-3 inches wide. This should sit nicely on the baking sheet in a diagonal position.
Quickly place into oven. Reduce the heat to 325°F. Bake for about 32 to 38 minutes, or until done. Test with a toothpick. When it comes out dry, the mandelbrot is done. The white surface will just begin to turn a golden brown.
Cool on rack for about 5 to 10 minutes, then slice diagonally into individual servings.
Nutrient Value per Cookie (24):
Calories: 169. Protein: 3.902 g. Carbohydrate: 25.3 g. Dietary Fiber: 2.284 g. Total Sugars: 8.71 g. Total Fat: 7.038 g. Saturated Fat: 1.038 g. Monounsaturated Fat: 3.802 g. Polyunsaturated Fat: 1.763 g. Cholesterol: 26.4 mg. Trans Fat: 0 g. Total Omega-3 FA: .431 g. Total Omega-6 FA: 0 g. Potassium: 317.2 mg. Sodium: 10.7 mg. Vitamin K: 5.736 mcg. Folic Acid: 24.6 mcg.
Nutrient Value per Cookie (48):
Calories: 84.3. Protein: 1.951 g. Carbohydrate: 12.7 g. Dietary Fiber: 1.142 g. Total Sugars: 4.355 g. Total Fat: 3.498 g. Saturated Fat: .66 g. Monounsaturated Fat: 2.226 g. Polyunsaturated Fat: .434 g. Cholesterol: 13.2 mg. Trans Fat: 0 g. Total Omega-3 FA: .022 g. Total Omega-6 FA: 0 g. Potassium: 158.6 mg. Sodium: 5.369 mg. Vitamin K: 1.452 mcg. Folic Acid: 12.3 mcg.
MILANESE PANETTONE
ORIGIN: ITALY DIABETICS, SEE FOOTNOTE26 BREAD MACHINE KNEAD--OVEN BAKE
Panettone is usually a Christmastime bread in Milan, Italy, where it originated. However, you can make it for guests year-round and they'll love you for it.
MAKES 1 LARGE PANETTONE LOAF, 16 TO 24 SERVINGS SODIUM PER RECIPE: 280.4 MG SODIUM PER SLICE (16 SERVINGS): 17.5 MG SODIUM PER SLICE (24 SERVINGS): 11.7 MG
1 cup low-sodium water less 1 tablespoon, at 110°F (127.4 mg) 1 tablespoon white balsamic vinegar (.15 mg) 2 large eggs (126 mg) 3 tablespoons extra-virgin olive oil (trace mg) 1/2 cup nonfat plain yogurt (93.7 mg) 1 teaspoon vanilla extract (.378 mg) 2¾ cups unbleached, bread flour (6.875 mg) ¼ cup potato flour (15.5 mg) 1 tablespoons grated lemon zest (.36 mg) 1/3 cup white granulated sugar or Splenda (.666 mg) ¼ teaspoon ascorbic acid (trace) 3 teaspoons vital wheat gluten (6.75 mg) 21/2 teaspoons bread machine yeast (4.98 mg) 1/2 cup Zante currants (5.76 mg) 1/3 cup black raisins, packed, plumped in hot water (6.044 mg) 1/2 cup dried or candied fruit (13.9 mg)
Place the first 13 ingredients (water through yeast) into the bread machine in the order listed and set for dough.
At the sound of the buzzer, add the currants, raisins, and fruit.
When the dough is ready, transfer it to a lightly floured board and shape for the pan you're going to use. This recipe works best in a panettone pan, but a Bundt cake pan works well, too. The dough will be highly pliable so you can roll it out into a log for the Bundt pan. Lightly grease whichever pan you're going to use.
Let the panettone rise in warm place or proofing oven covered with a tight cloth. After it doubles in size, about an hour, bake at 375°F for about 45 minutes.
Cool on a rack.
Nutrient Data per Slice (16):
Calories: 174.4. Protein: 5.285 g. Carbohydrate: 30.9 g. Dietary Fiber: 1.198 g. Total Sugars: 10.1 g. Total Fat: 3.481 g. Saturated Fat: .59 g. Monounsaturated Fat: 2.151 g. Polyunsaturated Fat: .447 g. Cholesterol: 26.6 mg. Trans Fat: 0 g. Total Omega-3 FA: .03 g. Total Omega-6 FA: 0 g. Potassium: 176.4 mg. Sodium: 17.5 mg. Vitamin K: 1.878 mcg. Folic Acid: 33.1 mcg.
Nutrient Data per Slice (24):
Calories: 116.3. Protein: 3.523 g. Carbohydrate: 20.6 g. Dietary Fiber: .799 g. Total Sugars: 6.762 g. Total Fat: 2.32 g. Saturated Fat: .393 g. Monounsaturated Fat: 1.434 g. Polyunsaturated Fat: .298 g. Cholesterol: 17.7 mg. Trans Fat: 0 g. Total Omega-3 FA: .02 g. Total Omega-6 FA: 0 g. Potassium: 117.6 mg. Sodium: 11.7 mg. Vitamin K: 1.252 mcg. Folic Acid: 22.1 mcg.
PEACH PIE
ORIGIN: U.S.A. DIABETICS, SEE FOOTNOTE27
We once had Hale peach trees when we lived "on property." When those peaches came in, we were handing them out and eating them as quickly as we could. Peaches don't hang around very long before becoming a bit too ripe to eat or cook with. One of the ways we consumed them was this easy-to-make pie, a dish that became very popular in our neighborhood.
MAKE 8 SERVINGS SODIUM PER RECIPE: 12.2 MG SODIUM PER SERVING: 1.531 MG
1 8- or 9-inch baked pie shell (see here) (12.3 mg) 5 cups (approximately 7 medium) thinly sliced peaches (trace) 1 teaspoon ascorbic acid or lemon juice28 (trace) 1 cup white granulated sugar or Splenda (trace) 3 tablespoons cornstarch (1.89 mg) 1/2 cup low-sodium water (trace)
Bake the pie shell. Set aside.
Peel the peaches, slice, and put in a mixing bowl. Mix the ascorbic acid or lemon juice with the peaches to keep them from turning brown.
Mash enough peaches to make 1 cup.
In a medium saucepan, stir the sugar and cornstarch together. Gradually stir in the water and the crushed peaches. Cook the mixture over medium heat, stirring constantly. When the mixture thickens and boils, cook for only 1 minute more, stirring constantly. Remove from heat and let cool.
Fill the baked pie shell with the remaining peaches. Using a rubber spatula, spread the cooked peach mixture over the peaches. The mixture will seep down into the peaches. Chill at least 3 hours before serving or until it sets.
Nutrient Data per Serving:
Calories: 272.9. Protein: 2.672 g. Carbohydrate: 47.1 g. Dietary Fiber: 2.016 g. Total Sugars: 33.9 g. Total Fat: 9.057 g. Saturated Fat: 5.421 g. Monounsaturated Fat: 2.58 g. Polyunsaturated Fat: .476 g. Cholesterol: 23.3 mg. Trans Fat: 0 g. Total Omega-3 FA: .131 g. Total Omega-6 FA: 0 g. Potassium: 222.6 mg. Sodium: 1.531 mg. Vitamin K: 2.762 mcg. Folic Acid: 0 mcg.
PERSIMMON PUDDING
ORIGIN: MULTIPLE DIABETICS, SEE FOOTNOTE29
The persimmon is one of those food items that some might say, "You either hate them or love them." The first persimmon was apparently "native" to China. It moved through Asia and finally made it to the United States in the 1800s. The word "persimmon" however, came from the Algonquian Indians of the northeastern part of the Americas. There are varieties to consider as well when speaking of persimmons. These include those in the astringent category: Korean and Hachiya, and those in the nonastringent category: Fuyu or Japanese persimmon, Jiro or Hanagosho.
MAKES 2 LOAVES SODIUM PER RECIPE: 171.2 MG SODIUM PER SERVING (16): 10.7 MG SODIUM PER SERVING (32): 5.35 MG
2 cups white granulated sugar or Splenda (trace) 2 cups unbleached, all-purpose flour (5 mg)2 cups nonastringent persimmon pulp (6.72 mg) 2 cups dates, chopped (6.64 mg) 2 cups unsalted walnuts, chopped (4 mg) 1 cup nonfat milk with added vitamins A & D (102.9 mg) 2 teaspoons vanilla extract (.756 mg) 3 tablespoons melted unsalted butter (4.686 mg) 3 level tablespoons Featherweight baking powder (40.5 mg) 2 tablespoons Ener-G baking soda (trace)
Preheat the oven to 350°F. Set the rack in the middle of the oven.
Grease or oil two 81/2 × 41/2 × 21/2-inch loaf pans, dust them with flour and set aside.
Sift the sugar and flour together. Add the rest of the ingredients, and stir thoroughly with a wooden spoon. When ready to pour the batter into the loaf pans and just before baking, stir in the baking powder and baking soda and then pour into pans. Get the pans into oven quickly, and bake for 1 to 11/2 hours. You can also bake these in a single large loaf pan for 11/2 hours, or until done.
Nutrient Data per Serving (16):
Calories: 351.8. Protein: 4.812 g. Carbohydrate: 64.2 g. Dietary Fiber: 4.493 g. Total Sugars: 44.6 g. Total Fat: 10.6 g. Saturated Fat: 2.193 g. Monounsaturated Fat: 1.72 g. Polyunsaturated Fat: 6.069 g. Cholesterol: 6.031 mg. Trans Fat: 0 g. Total Omega-3 FA: 1.158 g. Total Omega-6 FA: .058 g. Potassium: 585.4 mg. Sodium: 10.7 mg. Vitamin K: 2.223 mcg. Folic Acid: 24.1 mcg.
Nutrient Data per Serving (32):
Calories: 175.9. Protein: 2.406 g. Carbohydrate: 32.1 g. Dietary Fiber: 2.247 g. Total Sugars: 22.3 g. Total Fat: 5.324 g. Saturated Fat: 1.096 g. Monounsaturated Fat: .86 g. Polyunsaturated Fat: 3.034 g. Cholesterol: 3.015 mg. Trans Fat: 0 g. Total Omega-3 FA: .579 g. Total Omega-6 FA: .029 g. Potassium: 292.7 mg. Sodium: 5.35 mg. Vitamin K: 1.111 mcg. Folic Acid: 12 mcg.
LEMON POUND CAKE WITH POPPY SEEDS
ORIGIN: GREAT BRITAIN DIABETIC ADAPTABLE30
The pound cake was created by the British in the early 1700s. Not too surprising is how the cake was named. The original versions contained one pound each of butter, sugar, eggs, and flour, and no leavening. Back in those "good old days," most people couldn't read, so remembering a pound of each made life a lot easier if you wanted agood cake. Today, both baking powder and salt are used for the leavening, although salt is not needed for anything other than extending the shelf life. Try this one for a really special occasion. You and your guests will rave over it.
MAKES 20 SERVINGS31 SODIUM PER RECIPE: 547.5 MG SODIUM PER SERVING: 27.4 MG
No-stick cooking spray 1 cup unsalted butter (2 sticks), at room temperature (25 mg) 3 cups white granulated sugar (trace) 6 large eggs (378 mg) 1 cup light or regular sour cream (121.9 mg) 2 teaspoons lemon extract or flavoring (.7567 mg) 1 tablespoon poppy seeds (.588 mg) 2 teaspoons lemon zest (grated peel) (.24 mg) 3 cups, unbleached, all-purpose flour (7.5 mg) 1 tablespoon Featherweight baking powder (13.5 mg)
Spray a Bundt pan with no-stick cooking spray and dust lightly with flour.
Preheat the oven to 350°F.
Using a heavy-duty electric mixer, cream together the butter and sugar in a medium to large mixing bowl, adding the sugar 1 cup at a time. Beat until light and fluffy.
Beat in 1 egg at a time until thoroughly mixed. Add the sour cream and lemon extract and beat until smooth. Add the poppy seeds and lemon zest and beat until mixed.
Mix in the flour.
When the oven is at temperature and you're ready to put the batter in the pan, mix in the baking powder. Immediately scrape the batter into the Bundt pan and place into the preheated oven.
Bake at 350°F for 1 hour and 15 to 25 minutes. Test with a long toothpick. When the toothpick comes out dry, cake is done.
Remove the cake from the oven and let stand for 10 or 15 minutes in the pan to cool. When ready, unmold on a serving plate or cake platter, place the platter on top of cake (face down), and invert.
Serve as is or for a nice lemon glaze, stir together 2 cups confectioners' sugar with 5 to 6 tablespoons of freshly squeezed lemon juice. Spread over warm pound cake.
Nutrient Data per Slice (20):
Calories: 315.2. Protein: 4.313 g. Carbohydrate: 45.4 g. Dietary Fiber: .558 g. Total Sugars: 30.2 g. Total Fat: 13.4 g. Saturated Fat: 7.832 g. Monounsaturated Fat: 3.679 g. Polyunsaturated Fat: .761 g. Cholesterol: 92.9 mg. Trans Fat: 0 g. Total Omega-3 FA: .123 g. Total Omega-6 FA: .246 g. Potassium: 137.7 mg. Sodium: 27.4 mg. Vitamin K: 1.011 mcg. Folic Acid: 28.9 mcg.
STUFFED DATES
ORIGIN: MECCA, CALIFORNIA, BASED ON NORTH AFRICAN RECIPE NOT DIABETIC ADAPTABLE
There are many uses for dates including cookies, cakes, and jams to simply serving them at parties as stuffed treats. And, there is a variety of recipes for these little morsels, but too many of them include of all things, bacon and butter. This easy-to-prepare recipe has been in our family for years and came from our early years living in California's date country.
MAKES 24 STUFFED DATES SODIUM PER RECIPE: 9.142 MG SODIUM PER DATE: .381 MG
24 Medjool dates, pitted (5.76 mg) 2 tablespoons unsalted, blanched almonds, chopped (2.211 mg) 2 tablespoons confectioners' sugar (.15 mg) 24 walnut halves (1.021 mg)
Using a food processor fitted with the metal blade, finely chop the almonds.
Lay the almonds and sugar on a work surface such as waxed paper and mix together.
Cut each date open lengthwise, remove the pit of each date, and insert a walnut half. Roll the date in the sugar-almond mixture, making sure some of the almonds and sugar get into the open split.
Set the dates on a serving dish in a concentric circle and serve.
These can also be stored at room temperature in ziplock bags or an airtight container.
Nutrient Data per Date:
Calories: 87.5. Protein: .904 g. Carbohydrate: 19 g. Dietary Fiber: 1.836 g. Total Sugars: 16.6 g. Total Fat: 1.857 g. Saturated Fat: .172 g. Monounsaturated Fat: .472 g. Polyunsaturated Fat: 1.094 g. Cholesterol: 0 mg. Trans Fat: 0 g. Total Omega-3 FA: .196 g. Total Omega-6 FA: 0 g. Potassium: 181.8 mg. Sodium: .381 mg. Vitamin K: .705 mcg. Folic Acid: 0 mcg.
VANILLA-FLAVORED CUPCAKES WITH ORANGE ZEST TOPPING
DIABETIC ADAPTABLE32
Cupcakes are just small cakes. Let's face it, if we can make a cake with a batter, why can't we make smaller cupcakes? The answer is: We can and we do. The only difference is the size and the cooking time and of course the pans. There are various shapes we can make as well. For instance, if you put the batter for this cake into "muffin top" pans, you can make six 2-layer, 4-inch-diameter birthday cakes for the kids (and we know from experience that they'll love them). Or, of course, you can make twelve single-layer cakes for them. Just punch a candle or two into them and you've got a winner on your hands for the wee ones.
MAKES 24 CUPCAKES SODIUM PER RECIPE: 220.9 MG SODIUM PER CUPCAKE WITH TOPPING (24): 9.206 SODIUM PER 4-INCH MUFFIN TOP SIZE WITH TOPPING (12): 18.4 MG SODIUM PER CUPCAKE WITHOUT TOPPING (24): 8.646 SODIUM PER 4-INCH MUFFIN TOP SIZE WITHOUT TOPPING (12): 17.3
THE CUPCAKES
2 cups Softasilk cake flour (5.48 mg) 1¼ cups Splenda or white granulated sugar (trace) 1/3 cup softened unsalted butter (8.24 mg) 1 large egg (63 mg) ¼ teaspoon onion powder (trace) 1 cup nonfat milk with added vitamins A & D (102.9 mg) 11/2 teaspoons vanilla extract (.567 mg) 2 tablespoons Featherweight baking powder33 (27 mg)
THE TOPPING
1 cup confectioners' sugar (1.2 mg) 11/2 tablespoons freshly grated orange zest 1 tablespoon unsalted butter, softened (1.562 mg) 2 tablespoons nonfat milk with added vitamins A & D (10.3 mg) 1 teaspoon vanilla extract (.378 mg)
Preheat oven to 375°F.
Prepare your pans by placing nonstick paper cups into muffin pan cups or, if making muffin tops, very lightly spray the cups with oil as well as just around the edges where the cakes might overlap after rising. (We use Baker's Advantage Top-Of-Muffin pans by Roshco.)
Sift the flour and sugar into a medium mixing bowl. Using a handheld or countertop electric mixer, mix the unsalted butter and cup of the milk into the flour and sugar. Mix for 1 to 2 minutes, or until smooth. Add the egg and vanilla and the remaining milk and beat together for another 2 minutes.
Unless you have a double oven, you will need to bake the muffin pans one after the other. Since items using Featherweight baking powder must be put into the oven within moments of its being introduced into the batter, split the batter into two bowls at this point.
Add 1 tablespoon of the baking powder to one of the bowls of batter and beat for about 30 seconds. Using a ¼-cup measuring cup filled not quite to the top, pour the batter into each cupcake cup. If using a muffin-top pan, pour in ¼ cup plus whatever it takes to half-fill the muffin cup.
Place the pan into the oven immediately and set the timer for 12 minutes. Test a cupcake with a toothpick. If it comes out clean, the cakes are done; they will have browned slightly on the top. If the toothpick is sticky, let them bake for another minute or two.
Cool on a rack. Repeat the procedure with the second bowl of batter.
You can prepare the topping while the cupcake are baking or after they have cooled. We make the topping after the cupcakes have cooled since putting topping on hot or warm cupcakes can easily tear up the cupcake.
Beat together all ingredients for the topping except 1 tablespoon of the milk. If it appears the second tablespoon is needed, then add it and continue beating until the topping is smooth. Spread on the cupcakes with a knife or flat spatula.
Nutrient Data per Cupcake with Topping (24):
Calories: 137.2. Protein: 1.612 g. Carbohydrate: 25.5 g. Dietary Fiber: .223 g. Total Sugars: 16 g. Total Fat: 3.336 g. Saturated Fat: 2.001 g. Monounsaturated Fat: .875 g. Polyunsaturated Fat: .19 g. Cholesterol: 17 mg. Trans Fat: 0 g. Total Omega-3 FA: .028 g. Total Omega-6 FA: .08 g. Potassium: 160.6 mg. Sodium: 9.206 mg. Vitamin K: .301 mcg. Folic Acid: 15.8 mcg.
Nutrient Data per Muffin-Top Cupcake with Topping (12):
Calories: 274.3. Protein: 3.225 g. Carbohydrate: 51.1 g. Dietary Fiber: .446 g. Total Sugars: 32 g. Total Fat: 6.673 g. Saturated Fat: 4.003 g. Monounsaturated Fat: 1.75 g.Polyunsaturated Fat: .379 g. Cholesterol: 34 mg. Trans Fat: 0 g. Total Omega-3 FA: .056 g. Total Omega-6 FA: .161 g. Potassium: 321.3 mg. Sodium: 18.4 mg. Vitamin K: .603 mcg. Folic Acid: 31.5 mcg.
Nutrient Data per Muffin-Top Cupcake Without Topping (12):
Calories: 225.2. Protein: 3.145 g. Carbohydrate: 41 g. Dietary Fiber: .446 g. Total Sugars: 22 g. Total Fat: 5.701 g. Saturated Fat: 3.391 g. Monounsaturated Fat: 1.498 g. Polyunsaturated Fat: .338 g. Cholesterol: 31.5 mg. Trans Fat: 0 g. Total Omega-3 FA: .048 g. Total Omega-6 FA: .135 g. Potassium: 317.1 mg. Sodium: 17.3 mg. Vitamin K: .52 mcg. Folic Acid: 31.5 mcg.
Nutrient Data per Cupcake Without Topping (24):
Calories: 112.6. Protein: 1.573 g. Carbohydrate: 20.5 g. Dietary Fiber: .223 g. Total Sugars: 11 g. Total Fat: 2.85 g. Saturated Fat: 1.695 g. Monounsaturated Fat: .749 g. Polyunsaturated Fat: .169 g. Cholesterol: 15.7 mg. Trans Fat: 0 g. Total Omega-3 FA: .024 g. Total Omega-6 FA: .068 g. Potassium: 158.5 mg. Sodium: 8.646 mg. Vitamin K: .26 mcg. Folic Acid: 15.8 mcg.
Copyright © 2007 by Donald A. Gazzaniga and Maureen A. Gazzaniga. Foreword © 2007 by Dr. Michael B. Fowler, M.B., F.R.C.P. Preface © 2007 by Jeannie Gazzaniga Moloo, Ph.D., R.D.
