Shirley Rohde's Sugar-Free Recipes
from the Aging Gratefully and Gracefully session held at the Lake Delton Integrated Medicine Clinic May 12th

 

                 APPLE - PEAR PAN DOWDY

Preheat oven to 350 degrees            Serves 6
   Ingredients: 
     Firm ripe pears
     Crisp, juicy apples
     Agave Nectar, raw*
     Cinnamon
         *May substitute Splenda, Stevia or Honey
Peel and thinly slice fruit to almost fill a Pam-sprayed 2 qt. Pyrex baking dish.  It usually takes about 4 pears and 2-4 apples depending on size.  Toss fruit with the Agave Nectar (sweeten to taste) and then sprinkle with cinnamon over top.
          Topping:
1 cup whole wheat flour
¼ cup margarine or oil
   (I usually use extra virgin coconut oil)
¼ cup raw Agave Nectar*
         *May substitute Splenda, Stevia or Honey.
Mix topping ingredients together and sprinkle over fruit.  Bake at 350 degrees until bubbly, 50-60 minutes. 
   Remove from oven and mix the topping into the fruit and return to oven for about 15 minutes or until the liquid is mostly absorbed.  I taste for sweetness and add a packet of Splenda or Stevia if needed.

Let stand until partially cooled before serving.

Heirloom Recipes are those handed down from generation to generation.  The cooking techniques and ingredients may change as the years go by, but the character and flavor of the original should stay the same.  

This is an old recipe passed down through the Campbell family.  My adaptation uses less fat and a natural sweetener instead of white or brown sugar.

                     COCONUT MACAROONS

1 1/2 cups shredded coconut, unsweetened
1 teaspoon vanilla
1 cup Agave Nectar
1/4 cup coconut oil
1/2 cup coconut milk/ or soy milk
1 1/2 cups each: oats & almond meal*
2 Tablespoons carob powder, optional

Cook on stove, over medium heat, first 5 ingredients, until well blended - a couple of minutes.  Remove from heat and stir in oatmeal & almond meal. Mix.  May need to add more meal if needed for consistency.  Drop by tablespoons full onto waxed paper-lined baking sheets.    Chill or Freeze for 15 minutes or until set.  Roll each ball in unsweetened shredded coconut.  Store in a covered container in the fridge or freezer till ready to serve. 
          Makes 12-15 balls

               SLICED APPLE TREAT

2-3 crisp, medium sized apples to fill a plate
Remove core and thinly slice apples to fill a plate. 

          Sauce
1/4 c. natural peanut butter
8 t. agave nectar  (+/- to taste)
1/4 t. cinnamon
Dash of nutmeg, optional
Dash ginger, optional
1 T. vanilla

Stir until well blended.  If needed, add more Agave Nectar so it will thin out and pour easier.  OR if sweet enough but not thin enough – add a bit of soy milk to help it pour easier.

Pour sauce over apples and serve. 

 

 

 

 

                          

 Recipes

 

                                     HALVAH

A homemade snack for when you are on the run, or relaxing at home and looking for something to snack on. 
     Equipment:
electric coffee mill                  
measuring spoons
medium bowl                   
wooden mixing spoon
wax paper                                    
kitchen scissors

     Ingredients:
2 cups brown sesame seeds
1/4 cup flax seeds
4 Tablespoons Agave Nectar
1/2 cup sesame Tahini (or about 4 T. oil)
1/2 cup ground nuts (walnuts, pecans, pistachio)

      Instructions:
   Grind seeds in coffee mill, 1/4 cup at a time.  Sesame seeds will slow down or stop spinning.  Flax seeds won't stop... so just grind them about the same amount of time (about 45 seconds).
   Pour ground seeds into bowl.  Add to this, Agave & the Tahini, mixing well with a wooden spoon.
   Roll the halvah mash into logs or balls, coated with the ground nuts, and wrap them [like taffy] in wax paper squares. 

     Variations:
   Add any of the following:  carob powder, small bits of dried fruit.  In place of the Agave - very soft dates can be mashed and added to the seed mix.

                                   LEMON PIE

4 cups pineapple juice        
1/3 cup honey/or agave nectar
1/4 cup lemon juice                            
3/4 tsp. lemon extract
1/2 cup corn starch                             
1/4 tsp. sea salt

1. In a medium sized dish whisk together 1 cup pineapple juice, lemon juice, corn starch, honey or agave nectar, lemon extract and salt.  Set aside.

2. Heat 3 cups of pineapple juice in medium sauce pan over medium heat.

3.  When juice is hot add other ingredients. Bring to a boil over medium heat, stirring frequently.  Continue to cook while stirring constantly until thick.  Remove from heat and pour filling into pastry shell.  Chill till ready to serve.

Sprinkle some of the extra crumbs on top.

                                      PIE CRUST

24 graham crackers
6 T. Canola Oil
3 T. Agave Nectar

1.    Put crackers in a large Ziploc bag and roll with a rolling pin to make crumbs.

2.  Put 1 1/2 cups of the crumbs in a medium sized bowl.  

3.  Add oil and nectar and mix or blend with your hands. 

4.  Press into a 9in. pie plate.  Chill while making the lemon pie filling.

                  OATMEAL WITH FRUIT AND NUTS

4 cups water
1 cup Steel Cut Oats
   Bring 4 cups of water to a boil in a medium pot.  Turn off heat and add 1 cup of oats.  Stir.  Cover pot and leave overnight. 

Fruit:  apples, pears, peaches, or nectarines, etc.
Nuts:  pecans, walnuts, or almonds, etc.
1 cup sliced fruit of your choice
1 t. cinnamon
Sweetener to taste (Stevia or Agave Nectar)
1 t. vanilla
a pinch of salt
1/2 cup nuts of choice
   The next morning, in a small pan/ or microwave cook fruit, sweetener, & cinnamon till fruit is cooked.  Add fruit to oatmeal and cook the oatmeal on low for 9-12 minutes.  Stir occasionally.  Turn off heat and add the vanilla, a pinch of salt and nuts. 
   Serve with soy milk.