Sunday, September 13, 2009

"Apple Pie" Fruit Butter

A few days ago, I made "Apple Pie" Sauce, which was incredibly delicious. My husband enjoyed it with light ice cream and for a week it was my go-to snack! Inspired by the same luscious flavors, today I turned my kitchen into an apple factory to cook up another spectacular creation. It was a bit more involved, but not difficult. First, I made a huge batch of fresh applesauce, then put it into my crock pot to simmer all afternoon and reduce into apple butter, which is a spiced apple spread for toast, waffles, pancakes, or anything in which you'd spread with butter or jam. (In spite of the name, it doesn't contain any dairy butter.) Also, it is a very flavorful ingredient in baked recipes to replace some of the oil or sugar, as you most likely will see used here in later posts. While it was cooking, my house smelled heavenly! It was better than any potpourri you could buy.

There are a lot of apple butter recipes out there, but very few that offer a sugar-free version and not any I could find that suggest adding vanilla with the spices. The vanilla seeds really gives this fruit butter it's distinctive "apple pie" flavor. A typical apple butter recipe calls for 1 or 2 cups of added sugar -- Yikes! In my opinion, if you use a combination of apples that include some sweeter varieties (or you start with "no sugar added" applesauce from the grocery store), you don't need to add any sugar. If your apples are tart, such as the local varieties I have used in my recipe, stevia works just fine. Homemade apple butter is a wonderful gift and this recipe makes enough to share with at least a few special people on your list!

"Apple Pie" Fruit Butter
(Makes about 6 cups)

10 pounds apples (about 34 to 36 medium to large apples), peeled, cored and sliced
1½ tablespoons lemon juice
½ cup apple cider
1/2 teaspoon stevia powder, or to taste (I used Sweet Leaf brand)
1½ teaspoons cinnamon
¼ to ½ teaspoon nutmeg
¼ teaspoon allspice or cloves, ground
¼ teaspoon salt
seeds scraped from one vanilla bean*

1. Make applesauce by placing sliced apples and lemon juice into a large heavy pot and, without adding water, cook covered on medium-low heat until soft, stirring occasionally. Mash with a potato masher until a smooth consistency has been reached. If desired, you can use a handheld or standing blender, food processor or food mill for an extra fine, smooth sauce. (Note: If you don't want to make applesauce from scratch, purchase 12 cups of no sugar added applesauce from grocery store.)

2. Pour applesauce into a large crock pot or roasting pan. Add cider, stevia, spices, salt and seeds scraped from vanilla bean* and stir to combine. Simmer on medium-low heat for 5 to 8 hours, stirring occasionally, until thick and dark brown in color. (If cooking in oven, set for 350-degrees.) Time will depend on the amount of moisture in the applesauce. You want the mixture to simmer to release the liquid and reduce in volume by about half. You will know when it is ready because, instead of simmering, the bubbles will begin to have a "plopping" sound and the mixture will be very, very thick. You can partially cover pot to avoid splatters, but make sure the steam can escape. (I have seen it suggested to place two butter knives across rim of crock pot and place lid on top to allow a space for steam to escape.) Apple butter will thicken slightly when cooled.

3. If you plan to preserve the apple butter in jars, prepare jars by sterilizing. (Note: Always use new lids, but jars and bands can be reused.) Jars can be sterilized in your dishwasher, or wash with soap and warm water then place in a 200-degree oven for 15 minutes. Lids can be sterilized by soaking in hot (not boiling) water for 5 minutes. Pour hot apple butter into hot jars leaving ¼-inch space at top to allow for a proper seal, wipe rim of jar with dry paper towel, top with lid and tighten band just until finger tight. Do not tighten rim too much or it will interfere with seal. Boil in water for 10 minutes making sure water is at least 1-inch over top of jar (higher altitudes need longer boiling time, check with jar manufacturer for proper amount of time). Remove to a towel on your counter and do not touch for 12 hours or overnight. Test to make sure the top has sealed by pressing on middle of lid. If it is sealed properly, it will not pop up and down.

4. Properly sealed jars can be left at room temperature for storage up to a year. Otherwise, store apple butter in airtight container in refrigerator and use within 2 weeks. (If any jars have not sealed properly, store in refrigerator and use within 2 weeks.)

*Note about the vanilla: Using the seeds from a vanilla bean is preferred. If you don't have that available to add to the sauce before cooking, then add 2 teaspoons of pure vanilla extract during the final 10-15 minutes of cooking because if it boils too long, extract's flavor will be altered. If you are planning to can your apple butter and you're using extract, the vanilla must boil with the mixture for at least 10 minutes before pouring into sterilized jars.

Nutritional Information per tablespoon: 23.8 calories, 6.4 g carbohydrate, 0 g fat, 0.6 g fiber, 0.1 g protein.

How does this recipe compare with other apple butters made with cider? This recipe is lower in calories and carbohydrates. The average nutritional information for 1 tablespoon of traditional apple butter that includes cider as an ingredient is 45 calories, 11 g carbohydrate, 0 g fat, 0 g fiber, 0 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Thursday, September 10, 2009

Salmon in a Lemon Creme Sauce

Have you ever tried to make a cream sauce using sour cream or heavy cream? They can easily curdle if cooked at a high temperature or boiled. Creme Fraiche is a French-style cultured cream that can stand up to heat and will not separate when combined with wine or lemon to create a fool-proof, flawless creamy sauce. Also, it can be whipped with Splenda and vanilla to make a divine, low carb dessert topping. You can find it in the specialty cheese or dairy section of many large supermarkets or at Whole Foods. This product is so popular in England that reduced fat versions are available. Until there is a higher demand for this gourmet item here in North America, our only choice is the full fat version. So, let's create a demand!

Most recipes you'll find that use creme fraiche as the base for their sauce tend to use the whole 8 ounce tub, which is an extremely high 56 grams of saturated fat and 880 calories! In this recipe, I have combined it with stock which cuts the bad numbers by 75% while still maintaining a delicious, creamy consistency. Don't be too concerned about the total number of fat grams in this recipe because most of it is heart-healthy Omega 3 fatty acids from the salmon. This elegant main dish is so impressive, your guests will marvel at your culinary skill. So, just don't tell them how quick and easy it is to prepare! Although I have used salmon, other firm fish can be substituted, such as swordfish, mahi mahi or tuna. In addition, this sauce is equally delicious over chicken.

Salmon in a Lemon Creme Sauce
(Makes 2 servings)

2 center-cut salmon fillets (5 oz. each, no skin)
½ tablespoon canola or grapeseed oil (for high temp cooking, not olive oil)
1 tablespoon shallot, minced
1 teaspoon lemon zest
1 teaspoon thyme, chopped
¼ teaspoon dill weed
¼ cup creme fraiche
¼ cup chicken or vegetable stock
2 tablespoons fresh lemon juice
Salt & pepper to taste
Minced parsley or chives for garnish

1. In a small bowl, mix together the creme fraiche, zest, thyme and dill weed: set aside.

2. Heat a heavy skillet over medium to high heat (I use a cast-iron skillet). Season salmon fillets with salt & pepper and rub the oil on each side. When skillet is very hot, place the oiled salmon in the pan and do not disturb for at least 2 minutes until a brown crust has formed. Turn salmon and sear other side for at least two minutes. Turn again and complete cooking to desired doneness. (If you like your salmon on the rare side, the 2 minutes per side should be fine. I like mine cooked through to flaky and no longer pink in center, which takes another 2-3 minutes. Do not overcook, or fish will be dry.) Remove to serving plate and set aside.

3. Reduce heat to medium and add shallot to pan and cook until soft. Add stock, lemon juice and stir to deglaze any brown bits from the bottom of the pan. Add creme fraiche mixture and stir to combine. Bring to a boil and, if necessary, reduce until sauce is creamy and slightly thickened. Taste to adjust seasonings and spoon evenly over seared salmon. Garnish with fresh herbs and serve.

Nutritional Information per serving: 372.5 calories, 3.1 g carbohydrate, 17.8 g total fat, 9.9 g saturated fat, 0.1 g fiber, 35.25 protein.

Original recipe by Kathy Sheehan, copyright 2009

Wednesday, September 9, 2009

Savory Apple & Cheddar Crustless Quiche

After picking two pecks of apples the other day, I have a lot of apples! Most often they are used in dessert and pastry recipes but, being diabetic and wanting to limit my intake of sweets, I try to be more creative and use them in different ways. This savory custard has only a hint of sweetness from the apple and onion combination. Thyme has an earthy, lemon quality and really adds a special flavor to this dish. This unique crustless quiche will be the star attraction at an autumn brunch or pair it with a salad and toasted cheese triangles for a light meal.

Savory Apple & Cheddar Crustless Quiche
(Makes 2 individual servings)

1 teaspoon butter or margarine
1 teaspoon olive or canola oil
½ small onion
¼ teaspoon salt
2 small apples, cored and cut into chunks
¼ teaspoon pumpkin pie spice
Ground pepper to taste
Leaves from 4 sprigs fresh thyme (or ½ teaspoon dried), divided
2 large eggs
Salt and pepper to taste
1 ounce very sharp 2% milk reduced fat cheddar cheese, shredded

Preheat oven to 350°F. In small skillet heat butter and oil; add onion, ¼ teaspoon salt and sauté until onion is soft. Add apples, pumpkin pie spice, and pepper to taste and leaves from two sprigs of fresh thyme (or ¼ teaspoon dried). Cook, stirring occasionally, until apples just begin to soften, about 2 minutes. Divide mixture into two 10-14 ounce ramekins or custard cups that have been sprayed with non-stick cooking spray. In small bowl combine remaining ingredients and beat until well mixed; pour half of mixture into each custard cup and bake until custard is set, 30 to 35 minutes. Allow to cool for about 5 minutes before serving.

Nutritional Information per serving: 256 calories, 23 g carbohydrate, 13 g total fat, 4.8 g saturated fat, 2.5 g fiber, 14.4 g protein

Original recipe by Kathy Sheehan, copyright 2009

Monday, September 7, 2009

Homemade "Apple Pie" Sauce

Yesterday, my husband and I were walking the dog and commenting how early autumn seems to be arriving this year in Maine. Leaves have already started to change (a month too soon), the sun is setting noticeably earlier, the night temperatures are dropping into the 50's and we're pulling out our long sleeves and jackets from storage again. (Didn't we just put them away last week?) It feels like Halloween could be tomorrow! Even though we haven't done it since our daughter was young, all these sudden seasonal changes gave us the urge to go apple picking, so we did this afternoon and had a wonderful time!

This is first result of that adventure (with many more to come) and it is no ordinary applesauce recipe! It tastes exactly like delicious, homemade apple pie—but without the crust (and the carbs that come with it). It can be served as a dessert, side dish or snack. Since I love the combination of sharp cheddar melted on apple pie, I sprinkle grated cheese over this warm applesauce for a special dessert.

Homemade "Apple Pie" Sauce
(Serves 8)

12 medium baking apples (try to use two different types)
½ tablespoon lemon juice (juice from ½ lemon)
Seeds scraped from one vanilla bean
2½ teaspoons vanilla extract (if not using vanilla bean, increase to 4 teaspoons)
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
1/8 teaspoon salt
½ to ¾ cup Splenda granular (not baking blend)
1 tablespoon butter

Core and peel apples. Cut into slices and place in a large pan. Add lemon juice and mix until coated. Do not add water. Cover and cook on medium-low heat, stirring frequently. While the mixture is cooking, add vanilla, spices, salt, ½ cup Splenda, butter and stir. Cook until apples are soft, about 15-20 minutes. Remove from heat and mash with a potato masher to reach desired consistency, but leave sauce somewhat chunky. Taste and, if too tart, add more Splenda 1 tablespoon at a time until desired sweetness is reached. Serve warm or cold. Store in an airtight container in refrigerator.

Nutritional Information per ½ cup: 103 calories, 23.3 g carbohydrate, 1.6 g total fat, 0.9 g saturated fat, 2.3 g fiber, 0.3 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Thursday, September 3, 2009

Low Carb Cracker Jack Cookies

I love Cracker Jack, a mixture of popcorn, peanuts with a molasses caramel coating - yum! I remember when a box only cost 10¢. It was always a childhood favorite and I would spend my own money for this special treat. This incredibly delicious cookie mimics those flavors beautifully and will make you think you're a kid at the ball game again! Just like the song says, "...Buy me some peanuts and Cracker Jack. I don't care if I never get back." With only 1.3 net carbs per cookie, you'll be in sitting in heaven and rooting for more than the home team when you taste these!

Low Carb Cracker Jack Cookies
(Makes 30 cookies)

1-1/2 cup almond flour (or finely ground almonds)
3 tablespoons peanut flour or peanut butter powder (no sugar added)
1 teaspoon baking powder
½ teaspoon baking soda
1/8 teaspoon salt
1/4 cup erythritol sweetener, granular
1/4 cup brown or golden erythritol sweetener
6 tablespoons butter, softened
1 teaspoon molasses extract (or Yacon syrup)
1/4 cup peanut butter (no sugar added)
1 large egg
½ teaspoon vanilla extract
3 tablespoons peanuts, chopped
30 peanut halves for garnish

1. Preheat oven to 325-degrees. Line cookie sheet with parchment paper or spray lightly with non-stick cooking spray.

2. In a small mixing bowl, combine the almond flour, peanut flour or powder, baking soda, baking powder and salt; set aside.

3. In a large mixing bowl, beat the butter and sweeteners together with a handheld or standing mixer until well combined and fluffy. Add the molasses extract or Yacon syrup, peanut butter and beat until mixture is creamy and light. Add egg and vanilla and beat for 2 minutes until well incorporated and slightly thickened.

4. All at once, add the dry ingredients and beat until just combined. Then fold in chopped peanuts using a wooden spoon.

5. Drop by rounded teaspoonfuls (or level small cookie scoop) about 2 inches apart onto cookie sheet and press down until 1/2 inch thick. Top each cookie with ½ peanut and press down slightly. Bake until set and just beginning to brown around the edges, about 18 minutes, turning once halfway through baking. The color of the cookies will not change much, so watch carefully and do not overbake. Allow cookies to cool on cookie sheet for 10 minutes, then remove to wire rack to cool completely. They will crisp up as they cool. Store in an airtight container at room temperature.

Nutritional Information per cookie: 71 calories, 2.1 g carbohydrates, 6.4 g total fat, 1.9 g saturated fat, 0.8 g fiber, 2.4 g protein. Net carbs per cookie: 1.3 grams


Photos and recipe by Kathy Sheehan, copyright 2009, revised 2020
All rights reserved. Please do not duplicate without the author’s permission.

How does this compare to a traditional molasses cookie with no nuts? My recipe is much lower in calories and carbohydrates, lower in saturated fats and higher in protein. Although my recipe is a bit higher in total fat, it is rich in monounsaturated fat (one of the good fats) from the almond flour, which is good source of Vitamin E and known to be excellent for your heart and overall health. For comparison, the average nutritional information for the same size cookie made from a traditional recipe is 144 calories, 24 g carbohydrates, 4.8 g total fat, 3.5 g saturated fat, 0.6 g fiber, 1.5 g protein.

Wednesday, September 2, 2009

State Fair Chicken with Caramelized Apples & Onions

There is a definite change in the air here in Maine. The goldenrod is in bloom and, when it is gone, our short summer will be over. On my daily walk, I pass by an apple tree whose branches are heavy with ripe, red apples. It is apple picking season and it makes me think of the caramel apples I loved to eat every autumn at the State Fair when I was growing up. (It's odd, but only in fall do I have a craving for caramel apples. Any other time of year, I wouldn't be tempted.) Maine is known for their tart, crisp Cortland and McIntosh apples. They're too soft for pies, but are excellent for recipes that don't require much cooking time and they make the best applesauce! They become the key ingredient in many of my recipes at this time of year.

Since I can no longer eat them, this recipe is dedicated to the creamy and sharp caramel apples I fondly remember. The candy-like cinnamon and coriander spices combined with the tang from the hot sauce make this savory sauce the perfect compliment to the sweet caramelized onions and tart, still slightly crisp apples. The trick to bringing out the natural sweetness in onions is to cook them slowly for a long time over low heat. If you think you’re not an onion fan, I recommend that you try this recipe. Caramelized onions are not like any raw onion you've ever eaten. This recipe will change your opinion about them forever!

State Fair Chicken with Caramelized Apples and Onions
(Serves 4)

4 (6 oz) boneless & skinless chicken breasts (or 12 chicken tenders)
1 tablespoon olive or canola oil, divided
Salt & pepper
1 large onion, thinly sliced
2 small apples, cored and thinly sliced (peel or leave skin, as desired)
½ teaspoon cinnamon
¼ teaspoon coriander
1 teaspoon butter
1 tablespoon all-purpose flour
½ cup apple cider or juice
1 cup chicken stock
Dash of hot sauce (or to taste)
Green onions or chives, chopped

1. Season both sides of chicken with salt and pepper. Place ½ tablespoon oil in skillet and heat to medium-high. Add chicken breasts and cook until browned and almost cooked through, about 5-6 minutes per side. (If using tenders, only cook about 3 minutes per side.) Remove from heat and cover with foil to keep warm. (Do not overcook to avoid meat from drying out. Chicken will continue to cook under foil and later in step #4.)

2. Reduce heat to low. To skillet, add the other ½ tablespoon oil and onions. Sprinkle with salt and pepper and sauté until soft and translucent, about 5 minutes.

3. Meanwhile, sprinkle apples slices with cinnamon and coriander and toss to coat. Add to skillet and heat on low until apples begin to soften and onion caramelizes to a golden brown, about 6-8 minutes. Add butter and, when melted, sprinkle flour over apple mixture and cook for 1 minute.

4. Add cider, chicken stock and hot sauce and stir until sauce is smooth and thickened slightly. Simmer for 2-3 minutes. Return chicken and any accumulated liquid to skillet and cook briefly until heated through and juices of chicken run clear when pierced with fork. Remove chicken to serving dishes. Divide sauce, onions and apples evenly over chicken and sprinkle with green onions for garnish.

Nutritional Information per serving: 226 calories, 16.2 g carbohydrate, 6.2 g total fat, 1 g saturated fat, 1.7 g fiber, 29.3 g protein.

Original recipe by Kathy Sheehan, copyright 2009

Tuesday, September 1, 2009

"Carb-age" Bad Carbs vs. Good Carbs and Eating On the Road

I recently returned home from a vacation. We took a road trip to visit family in Illinois and Wisconsin, which was a long 2000+ mile car drive there and back again. I did my very best to eat right, but quickly became discouraged because dining out for nearly every meal made it quite difficult to eat low carb, high fiber foods that normally keep my blood glucose levels within an acceptable and healthy range. Even though I often chose salads, fish or chicken dishes, said "no" to the french fries that seemed to come with every meal and tried to eat light snacks in the car, I still managed to gain 4 pounds!!! Except in NY state, the food choices at most rest stops consisted mainly of bad carbs: chips, McDonalds, pizza, ice cream and candy. My husband and I came up with a new term for those bad carbs; we called them "carb-age." I liked that word so much, I've been using it ever since when referring to any empty, over-processed, high-carb, low nutrition foods.

I found a short article on the subject of good carbs verses bad carbs that is worth sharing: http://www.you-on-a-diet.net/goodcarbs_badcarbs.php I think it is a nice, quick overview on the subject that reminds me to always try to make the best choices for the limited number of carbohydrates I can eat in a day and steer away from "carb-age."

My Tips for Traveling:

1. When on the road, it's vital that I plan ahead for snacks in the car or plane. I bring presliced carrots and celery, individually wrapped cheese sticks, small apples, cheese or peanut butter sandwiches made on Pepperidge Farm Deli Flats or Arnold's Sandwich Thins and make my own "trail mix" with mixed nuts and some dried fruit. (I'm careful about dried fruit because it is high in carbs.)

2. Whenever possible, I stop at a grocery store to buy fruit and low-carb snacks instead of relying on the roadside service areas that tend to offer only candy, chips, ice cream and fast food restaurants.

3. On this trip, twice I stopped at farm stands to purchase fresh, locally-grown peaches and apples. Those peaches were heavenly and such a special treat that it made it possible for me to resist my husband's bag of peanut M&M's that he kept in the cup holder to snack on when he felt tired at the wheel.

4. As often as possible, I get out of the car, stretch and walk at rest stops for exercise. When planning our trip and calculating travel time, we included several exercise stops each day in our itinerary.

5. I don't know why, but road trips tend to make me hungry -- maybe it's boredom. In reality, I'm not getting much exercise sitting in a car or plane, so I don't need as much food on travel days. I try to eat small, light meals (especially at dinner) for better blood glucose control.