Better Nutrition December 2019

Monk fruit
is heatstable
and
can be used in
any kind of
cooking and
baking.
is mostly absorbed into the bloodstream
before it reaches the colon, and appears
to resist fermentation by gut bacteria. So
it’s less likely to cause digestive distress.
How to buy it. Because erythritol is
made with corn, look for organic or
non-GMO products in powdered form.
Some products contain added ingredients,
such as oligosaccharides or stevia,
to increase its sweetness; 100 percent
erythritol products are also available. We
like NOW Real Food Organic Erythritol.
How to use it. Erythritol can be
used in baking or any kind of cooking.
In general, use 11/3 cups of erythritol for
each cup of sugar. To improve flavor and
minimize any possibility of digestive distress,
combine it with other sweeteners
such as monk fruit or stevia.
3. Stevia. Derived from a plant
native to South America, stevia contains
compounds called steviosides and
rebaudiosides that are about 300 times
sweeter than sugar. It’s calorie-free, and
has no impact on blood sugar or insulin
levels. Though some early research
suggested that stevia could contribute to
infertility and cancer, these studies have
been debunked, and new studies suggest
that compounds in stevia may actually
protect against some types of cancer.
Other studies show that stevia lowers
insulin and glucose levels and may normalize
cholesterol.
How to buy it. Though the raw,
powdered herb is the most natural form,
it has a bitter taste and slightly licorice
flavor, and isn’t good for baking. Concentrated
forms of stevia like Reb-A have a
cleaner flavor and less aftertaste. Make
sure the form you buy is organic or non-
GMO. We like Wisdom Natural, Sweet-
Leaf Liquid Stevia SweetDrops.
How to use it. While stevia is heatstable
and is ideal in puddings, ice cream,
or smoothies, it’s harder to use in baking
because it lacks bulk. Combine it with
erythritol or xylitol to add bulk, and use
a ratio of about 1/2 teaspoon stevia for 1
cup of sugar.
4. Monk fruit. This super-natural
sweetener from the lo han guo plant is
made by crushing the fruit to extract its
sweet compounds, called mogrosides.
Monk fruit has a clean, sweet flavor,
without a bitter aftertaste. But like
stevia, it’s calorie-free and doesn’t impact
blood sugar or insulin. Lo han guo has
been used for thousands of years in Chinese
medicine, and some studies suggest
that the plant has antibacterial activities
and can fight oral bacteria and Candida.
How to buy it. You’ll find monk fruit
in a variety of forms, from pure concentrates
to powders that combine monk
fruit with erythritol or other bulking
agents. If you’re buying monk fruit mixed
with other ingredients, look for organic
or non-GMO versions. We like Lakanto
Monkfruit Sweetener with Erythritol.
How to use it. Monk fruit is heatstable
and can be used in any kind of
cooking and baking. Like stevia, it lacks
bulk, so it’s best combined with erythritol
or xylitol. Or use a powdered form that
has added bulking agents. The amount
you’ll use in recipes varies depending
on what product you’re using; for pure
monk fruit extracts, use 1 teaspoon to
replace a cup of sugar.
Coconut Lemon Bars
Makes 16 bars
These, cool, zesty lemon bars are sweetened
with xylitol, which works well with
citrus and is an easy 1-to-1 swap for sugar.
If you’re concerned about digestive issues,
use erythritol, or swap ¼ tsp. monk fruit
or stevia for the ¼ cup of xylitol in the
crust to lessen the impact. For a coconut-free
variation, substitute almond flour
for coconut flour in the filling, and swap
coconut flakes with powdered erythritol
sprinkled on top of the bars after baking.
3 large lemons
1 cup almond flour
3/4 cup xylitol or erythritol, divided
1/2 tsp. salt
1/3 cup melted butter
1/4 cup softened butter
6 large eggs
1/2 cup coconut flour
1/2 cup unsweetened shredded coconut
1. Preheat oven to 350°F. Line 8x8 glass
baking dish with two sheets parchment
paper, crisscrossing parchment to line
bottom and both sides, and allowing
edges to overhang by 1/2 inch. Zest and
juice lemons, and set aside.
2. In medium bowl, whisk together almond
flour, 1/4 cup of xylitol or erythritol, and salt.
Stir in melted butter and 2 Tbs. lemon zest,
mixing until well combined. Press crust
along bottom of prepared baking dish.
3. In standing mixer or a medium bowl
using hand mixer, beat remaining xylitol
and softened butter until light and
creamy. Beat in eggs, one at a time. Add
lemon juice, remaining lemon zest, and
coconut flour, and beat until smooth.
4. Pour filling into crust and spread evenly,
smoothing top. Bake 25 minutes. Sprinkle
tops of bars with coconut, and bake
5–10 minutes more, until filling is set
and coconut is lightly toasted. Remove
from oven and let cool completely.
Refrigerate 1–2 hours, until chilled.
5. Using parchment overhang, lift bars from
pan and place on flat surface. Cut into 16
bars, and serve immediately.
Per serving: 190 cal; 5g prot; 14g total fat (7g
sat fat); 14g carb; 90mg chol; 160mg sod; 3g
fiber; 1g sugar
36 • DECEMBER 2019