Better Nutrition December 2019

1. Xylitol. This sugar alcohol naturally
occurs in small amounts in strawberries,
raspberries, and other fruits and
vegetables, and is most abundant in birch
tree bark. It’s sold as a white crystalline
powder that’s similar in appearance and
sweetness to white sugar, but has 40
percent fewer calories and a very low
glycemic index of 10 (compared to white
sugar at 68). Because the body doesn’t
metabolize xylitol as a sugar, it has no
effect on insulin levels, and some studies
show that it can also prevent tooth decay
and possibly improve bone and tooth
health. It may also help control Candida
and prevent ear infections.
Like other sugar alcohols, xylitol can
cause bloating, gas, and flatulence, and
may have a laxative effect in large quantities.
Start small to let your body get
used to it, and limit consumption to 50
grams per day. And while it’s completely
safe for humans, xylitol is toxic to dogs, so
keep it in a pooch-proof container, and
don’t let pets sample your baked treats.
How to buy it. Though you can
find birch-derived xylitol, which is more
expensive, it’s often derived from corn,
which can contain GMOs. Look for
organic or non-GMO xylitol, and be sure
it’s free of fillers or other additives. We
like Xlear XyloSweet.
How to use it. Unlike most concentrated
sweeteners, xylitol bakes well,
adds bulk to recipes, and can be used as
a 1:1 substitute for white sugar. To avoid
any potential digestive distress, it’s best
combined with a concentrated sweetener
such as monk fruit or stevia.
2. Erythritol. Like xylitol, erythritol
is a sugar alcohol that naturally
occurs in grapes, pears, mushrooms, and
other fruits and vegetables. It’s made
commercially by fermenting glucose
from corn, and has a clean, neutral flavor
and color with a very low glycemic index
of 1. Erythritol doesn’t impact blood sugar
or insulin levels, and because it’s not
metabolized by bacteria in the mouth,
it won’t cause tooth decay and may
even promote remineralization of teeth.
Unlike other sugar alcohols, erythritol
Chocolate-Peppermint Mousse with Mint Whipped Cream
Serves 4
For a vegan alternative, swap full-fat coconut milk for the heavy cream.
MOUSSE
3 large, very ripe avocados, halved and pitted
1/2 cup unsweetened cocoa powder
3/4 cup heavy cream or coconut milk
2 tsp. peppermint extract
1/8 tsp. salt
1/4– 1/2 tsp. monk fruit extract or stevia extract, or to taste
WHIPPED CREAM
1/2 cup heavy whipping cream or 1 can full-fat coconut milk, refrigerated overnight
Monk fruit extract or stevia extract to taste
2 Tbs. very finely minced fresh mint leaves or 1 tsp. peppermint extract
1. Scoop flesh out of avocado skins into food processor. Add cocoa powder, cream
or coconut milk, peppermint extract, and salt. Purée until smooth and creamy.
Add monk fruit or stevia extract, and purée again to combine. Taste, and adjust sweetener
and mint extract, if desired. Divide mousse among four parfait glasses
or small dessert bowls. Chill 30 minutes to 1 hour.
2. While mousse is chilling, using a standing mixer or a hand mixer, whip heavy
cream on medium-high speed until peaks form, 3–4 minutes. (If using coconut milk,
open chilled can of coconut milk, and scoop hardened cream from the top; reserve
remaining coconut milk for another use.) Sweeten to taste with monk fruit or stevia
extract. Gently stir in minced fresh mint leaves or peppermint extract.
3. Remove chilled mousse from refrigerator and top each serving dish with whipped
cream; serve immediately.
Per serving: 520 cal; 7g prot; 51g total fat (21g sat fat); 21g carb; 85mg chol; 105mg sod; 14g fiber; 3g sugar
34 • DECEMBER 2019