Today is a beautiful day in Miami, FL. I am at the Fairchild Garden Spring event as one of the demonstration chefs. As the owner of Skinny South Incredible Treats, I want to always put forth healthy dessert alternatives. For this one it is Apricot Toasties: Gluten free, vegan… the diabetic friendly part I will show you.
Coconut : Deliciously valuable and a large nut fruit. Very popular in South Florida and grown all over. It is high in Saturated fat, but rich in Omega 3, contains some protein and carbs, fiber. Traces of B, E, potassium, Magnesium, Manganese, copper. Very diverse from cooking to yogurt… to topical to drinking…
The value of this oil is it is not like the hydrogenated or partially hydrogenated oils and fats which are usually fortified with Vitamin A, and other additives which tend to function differently in the body ; therefore, it increases the blood cholesterol, yielding to cardiovascular problems and cancer risks. Lard, butter and chicken fat do the same.
Now, I hear the switch to polyunsaturated fats / oils so the saturated fats are less consumed, hoping to keep the heart healthy. Well heating a polyunsaturated fat is not wise because science talk: it has one unsaturated bond which hydrogen atoms attach. Simple talk: the heating affects the chemical structure which is less usable for the body and difficult for the body to process. If you heat the oil it will oxidize which destroys cell. Whereas, antioxidants repairs, heals and keeps cells from breaking down thus preventing cancer, cardiovascular issues.
The fat that coconut contains: B, C, E… these burn fat. Also, having traces of potassium and Magnesium helps calcium absorb into the body. This little nut fruit is essential to have in your pantry, if you are not allergic.
Vegetable shortening The vegetable oil I used today is organic and rich in E, essential fatty acids and linoleic acid which is Omega 6 and also found in wheat is germ, safflower, sesame (rich in protein) and sunflower.
On a side note, after I wrote this, I had questions from the chef’s demo ….
Why don’t I use coconut oil? or shortening? Because I am already using coconut flakes, unsweetened, but I don’t want an over load of coconut. Instead this is a palm oil which contains monounsaturated and saturated oils. The apricots containing C and Beta Carotene will help burn the saturated oils and is why I used dried fruit in the recipe, without it would be just sugar and oil … thus less healthy.
It is wise to use a polyunsaturated fat and an E together for better fat absorption. Sunflowers added to your salad is an easy fix.
Apricots : This little guy is awesome ! Rich in A, high in C, Iron , potassium, manganese. Beta Carotene is an antioxidant which helps cells, skin , hair. Remember heating of the oil causes oxidation…. and antioxidants help the cell… well this is beta carotene, and C…. two things the apricot has.
Sugars: table sugar glycemic index is 65 whereas the organic brown rice syrup found in many health food items like hemp milk is 98 on the glycemic index. My advice, know your sugars but foods like blackstrap molasses mixed with organic cane sugar reduces the glycemic load into the bloodstream.
Other food items to pair with sugars is cinnamon, turmeric, ginger, protein and fat. Protein slows down the sugars running through the bloodstream and fat does too.
With the Apricot toasties, I add cinnamon in the mixture to help slow down the sugars rushing through. You can also substitute pea protein 1/4 cup gluten-free flour for added protein .
Organic cane sugar and brown sugar
Vanilla Extract and Almond Extra
Other questions from the chef’s demo:
can I use quinoa flour?
you can but it is heavy and it contains high carbs and fat. We are just making toasties. I suggest a pea protein isolate so that it stays light and no carbs and no extra fat because we are using coconut and palm oil. Too much carbs in your dish then you will have added weight on your hips.
Can I use just stevia?
A few reasons why not, but at the end of the day, its your journey….1) if you like the aftertaste of some stevias. 2) the pure stevia, like pure olive oil is very expensive. 3)This dish was designed with a budget. It yields 60 toasties. 4) Also, the glycemic index is reduced when using real sugars with protein and spices. Again, table sugar is a less glycemic index than brown rice syrup or evaporated cane juice/ syrup in most health foods. Remember food pairing is the best choice. 5) Because even stevia is processed down. If you ever had a stevia plant and tried to extract sugar from it… like trying to get juice out wheatgrass, takes a lot. Yes, I speak from experience.
Can I use brown rice flour instead of white rice flour?
Yes but it is the difference between brown rice and white rice… brown will be heavier than white and remember we are using flaxseed meal for toasties… toasties are to be light and if you have too much fiber then your guests may not visit with you, they will be reading the bathroom materials instead.u
Do you do cooking classes?
What I do is I come to your home, church or business and I teach you how to pair the right foods together. Based on the type of environment or what we discuss previously, yes I can do cooking classes.
Just email me at firstname.lastname@example.org and we can discuss. Its affordable. My clients currently include: Helena Chemical, MLGW (electric company), celebrities, chefs, schools and Cigna health insurance (as a third-party vendor to their corporate clients).
Do you have a book?
I am finishing it up . A couple of books. One is Journey with Food and the other the Journey Within. Journey with Food comes out in a few months and will be available on Amazon.com site.I am a published nutritionist in several magazines like Premier Bride, Dallas Bride, Justine Teen Magazine.
- What has been your experience? My experience has been life and other’s lives. My father, stepdad, grandmother…. experienced diabetes. I myself, experience hypoglycemia. I cannot pair certain foods together and I cannot have anything that has more than 10g of sugar at one time. I can feel my blood sugar rise. I can feel my body and then I know I will crash in a few moments into a deep sleep for 2 hours. I am an avid athlete, an aspiring Olympic hopeful at one time but life got in the way…. sometimes our journey takes us a different way than what we wanted. I am a mother of a 12-year-old with several types of moderate mental disabilities. I was in a severe car accident that left me in the bed for 3 months and then learning to walk again … told I would never walk again and if so it would be with assistance… I mailed the doctor my autographed 5k and marathon photo a year later. I am a single parent who is a business owner which comes with its own financial challenges. When I was with food stamps, how I built my Skinny South Incredible Treats business, the most important thing to remember is nutrition. Regardless, I always put the right foods together keeping the staples of spinach, pasta, apples, carrots, milk, butter, bread, peanut butter, tomato sauce… that’s all we could get at times and many times I wouldn’t be able to eat dinner, lunch… whatever. But, blessed with the Lord’s hand, we are doing much better. Now, I want to show others it can be done but not to focus so much on the hype or the type, but focus on the ingredients and the nutrients.
Any more questions can be sent to email@example.com
Preheat oven 350 ( because it is gluten-free you will reduce the temp and time it is baking) Less processed food items take less time to prepare. ….
Create “egg” vegan egg… 2 tbsp flaxseed meal to 6 tbsp warm water , stir and let set for 5 minutes
in a saucepan combine:
1 ½ cup chopped dried apricots (put in freezer and then taken out, thaw they will be sweeter)
½ cup water
cover and cook together 5-8 minutes
sift or blend together:
1 cup all-purpose gluten-free flour
¾ cup gluten-free brown rice flour
2 tsp baking powder
1/4 tsp kosher sea salt
Cream together :
1 cup vegetable shorten
¼ cup confectioner’s sugar
¼ cup stevia in the raw
½ cup light brown sugar ( or make your own with ½ cup organic cane sugar and ¼ cup blackstrap molasses in a saucepan and stir regularly until well blended over low heat , do not burn)
1 tsp vanilla extract
¼ tsp almond extract
blend in the flaxseed meal egg mixture
stir in dry ingredients and cooled apricot mixture
take 1 tsp of mixture and drop into 1 ½ cup shredded unsweetened coconut
and shape into balls
place 1 “ apart and on baking sheet
top each one with a whole almond or sliced
bake 350 10 min or until coconut is slightly toasted
makes 6 dozen
yum yum enjoy !