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when cooled.
4. Remove the pecans with a slotted spoon. The nuts will harden
pan and heat in the oven for 5 minutes. Stir to mix well.
2. Place the honey, oil, and sugar or xylitol in a 9x13-inch baking
1. Preheat the oven to 350˚ F.
yields 3 cups
Buckwheaties will turn crisp when cooled.
F dehydrator overnight, or in a 150˚–170˚ F oven for 5 hours.
3. Spread onto a cookie sheet and dry the buckwheaties in a 110˚
the buckwheat.
and let stand for 1 hour to allow the flavors to get infused into
chili pepper, paprika, and oil. Combine with the buckwheat
2. In a blender, blend the garlic, onion, salt, cumin, basil, parsley,
hours. Rinse and drain well.
1. Soak the kasha in three times as much filtered water for 8
yields 3 cups
cakes & bars RECIPE NOTE Though sunflower seeds, etc. monds, walnuts, peanuts, choice can be used—al- any nut or seed of your the recipe calls for pecans, dried crushed chili pepper (kasha) HONEY-GLAZED PECANS BUCKWHEATIES 3 cups raw pecans (see recipe note) 3. Add the pecans and stir once again to coat. Bake for 15 minutes. ¼ cup sugar or xylitol (optional) 3 tablespoons oil ½ cup honey although it is a delicious snack just with honey. If you choose to add sugar, this will make the coating m
All about Sweeteners
t’s perfectly possible to satisfy our inborn penchant for • Raw honey—honey that hasn’t been heated over 117
Isweets with nutritious snacks, cakes, and desserts. Natu- degrees Fahrenheit is loaded with mylase (enzymes that
ral sweeteners contain high amounts of minerals and other digest carbohydrates), as well as all the nutrients found yields 35 servings
nutrients, as opposed to white and brown table sugar, corn in plant pollens. This makes it an ideal sweetener for
syrup, and fructose, which have had their nutrients stripped porridge and toast, as the amylase in raw honey helps
away. Also be aware that “raw” sugars, “natural” sugars, turbi- digest the grains. Glucose-tolerant tests indicate that NUT SPONGE CAKE
nado, Sucanat, white and brown sugars, concentrated fruit for most people honey doesn’t upset blood sugar lev- 12 eggs, separated
juice, fructose, and high-fructose corn syrup are used in els as severely as refined sugar does. Buy honey labeled ½ teaspoon baking soda
many so-called health food products and should be avoid- “raw” and use it in desserts that don’t require heating. 1 tablespoon baking powder
ed when possible. Raw honey is extracted from the hive by methods other ¼ cup organic sugar, such as
Here is a quick guide to sweeteners you will want to use than heating, preserving the honey’s natural enzymes Sucanat (optional)
in your dishes: and nutrients. Raw, unfiltered honey is naturally resis- 1 cup honey
tant to souring and molding and, in fact, extends the ½ cup apple cider
shelf life of foods to which it is added. But raw honey ½ cup oil
should not be given to children under one year, since 2 cups white spelt flour
a baby lacks sufficient stomach acids to deactivate the 2 cups ground almonds
bacteria spores contained in it. 1. Preheat the oven to 350˚ F. Grease
• Maple syrup—maple syrup constitutes the concen- or line a 10x15-inch baking pan
trated sap of huge trees, and it’s rich in trace minerals. It with baking paper.
imparts a wonderful flavor to cream-based desserts and 2. In the bowl of an electric mixer,
may be used in baked goods. Just be sure to purchase beat the egg whites for 5 min-
only naturally processed maple syrup. utes. Add the baking soda, bak-
• Coconut sugar—made from the sap of coconut trees, ing powder, and Sucanat and
coconut sugar is an increasingly popular alternative beat for another 5 minutes.
sweetener thanks to its low glycemic index. It also offers 3. Continue beating, gradually add-
a variety of amino acids, vitamin C, and a wide range of ing the yolks, honey, apple cider,
B vitamins. Coconut sugar adds a decadent nutty flavor, oil, flour, and ground almonds.
but when converting for your favorite recipe, you need 4. Pour the batter into the prepared
to increase the amount of coconut sugar as it is less baking pan and bake for 1 hour.
sweet.

Fluffy Honey Cake
340 HEALTHY EVER AFTER been done, use in moderation. new in the industry, and extensive research has not yet blood sugar is diminished. Since sugar alcohols are fairly not completely absorb them, and thus their effect on contain fewer calories than table sugar. The body does lactitol, maltitol, mannitol, Sugarless)—sugar alcohols cose. which in large amounts is far more harmful than glu- amount of nutrients, they also contain little fructose, ally barley. Although malted syrups contain a small

341

flour, use only 3¾ cups.
RECIPE NOTE If you are using sprouted or whole spelt

batter into the greased pans. Bake for 50 minutes.

2 tablespoons (see recipe note)