Healthy Lemony Lemon Pie

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I can think of at least three songs that mentioned lemons and lemon trees from the top of my head. Small wonder since it is one of those rare fruit trees that seems generous in excess when it feels like it. Some lemon trees just don’t produce a single thing whereas others are a miracle of constant fruits hanging from its branches. All year long!

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We used to have such a tree in the garden and it was fantastic to just pop out and grab one when in need. My sister in law even built an extension on her house around the existing lemon tree but if you had seen this one you would probably have done the same. Lemons have saved more lives through history than penicillin, without the data to back it up, you are just going to have to take my word for it. Its very high vitamin C content was the antidote for the scurvy which was a lot more prevalent that you may think, specially in countries were citrus fruits don’t thrive and the winters are long and hard.

Squeezing a lemon juice into warm water and have it first thing in the morning is a sure way to boost your inmune system, it has become very popular in social media to recommend  such practice as a way to live 100 years. I don’t know about the longevity, but it has proven benefits, with the only caveat of the acidity in your teeth, so it is better drank through a straw.

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If you want to make it sweeter, this cake is actually a really way of doing it. It has high amounts of lemon juice although vitamin is highly sensitive to heat so cooking it for a long time will destroy its content. The meringue is made with egg white, or aquafava if you are vegan and thus very high in protein. It has an artificial sweetener I normally wouldn’t use, Splenda, but it is the only sweetener I have found that has the right texture for a meringue. To compensate, the amount is has is less than half of the sugar the cake would normally take. If you prefer, you can use warm honey to sweeten it.

Ingredients

For the pastry

– 225g wholemeal flour

– 175g butter/margerine

– 2 tbsp xylitol

– 1 egg

For the lemon layer

– 4 lemons, finely grated zest & juice

– 40g corn flour

– 150g birch sugar

– 4 egg yolks

For the meringue topping

– 4 egg whites (remaining)

– 3/4 tbs splenda/honey/agave

– 1 tsp corn flour

How to…

To make the mix the flour and butter in a food processor if you have one and blend together until the mixture resembles fine breadcrumbs you can do this by hand too. Add the birch sugar, egg and one tablespoon of water and mix again again until combined to a ball.

On a work surface roll the dough to a 3mm thick sheet. Transfer it to line a 20cm loose-bottomed tin. Cover in cling film and place in the refrigerator for 30 minutes.

Pre-heat the oven to 180C.

Take the pastry-lined tin out of the fridge and trim the excess pastry.  Line the pastry with parchment paper and fill with baking beans. Bake for 15 minutes then remove the beans and parchment and bake for another five minutes.

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Remove from the oven and reduce the temperature to 170C.

For the filling, mix the lemon zest and juice with the cornflour and stir to form a paste. Add 300 ml of water into a small cooking pot and bring to the boil. Add the lemon cornflour mixture to the hot water and stir until the mixture has thickened, then remove from the heat. In a bowl mix together the birch sugar and egg yolks and add them to the lemon mixture in the pan. Stir over a medium heat until thickened.

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For the meringue, whisk the egg whites with an electric whisker until soft peaks form when the whisk is removed. Add the Splenda one tbsp at the time, and try it for sweetness, still whisking until the meringue is stiff and glossy. Add the cornflour and whisk again.

Spoon on top of the filled pastry case and spread the meringue to cover the lemon filling. Get creative to create a swirl on the top of the meringue.

Toast the top of the meringue with a burner. Allow to cool completely before serving.

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Low Carb Vegan Shepherd’s Pie

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Abrupt mountain slopes rise up to the sky as if trying to touch it. Clean cold air, open lungs, sore muscles, step step step up to the top.

The sun is ruthless, blisters, sweat, the view, the silence. It’s a different world up there.

We forget that traditional food was designed to fit traditional ways of living. Sheep and cows in the high fields, men and women up with the sun and walking with the animals, to the pastures. Small wonder things like a full english breakfast and the shepherd’s pie came about.  For me, sort of small, sort of sitting on my ass half of the day and vegetarian, not such a great option, nutritionally speaking, so I have this new vegan way of cooking one that turned out absolutely delicious, and so easy!

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Ingredients (serves 3)

1 medium cauliflower

250 gr. seitan mince false meat

1/2 red onion

1 carrot

1 glass vegetable stock

1/2 tbsp flour

Salt & Pepper

Pinch of cumin

1 dash of non dairy cream

Extra Virgin Olive Oil

1/3 glass of white wine

Nutmeg

How to…

In a pan, cook the onion and the carrot in a bit of olive oil, until tender and transparent. Add the mince and mix well, then add the flour and let stick to the ingredients for half a minute and then add the wine and the cumin. Let it run dry and then add the vegetable stock, let it cook until the water is gone and there is a thick sauce instead. Correct the salt and pepper and distribute in three ramekin or oven proof dishes.

Boil the clean cauliflower until soft. Drain all the water and blend with the cream, the nutmeg a a pinch of salt. Taste to make sure is creamy and top your ramekins with it. If you are not vegan, you can sprinkle them with a bit of grated cheese. If vegan, with a bit of breadcrumbs.

Bake until golden brown for about 15 to 20 minutes.

Enjoy!

Fit & Healthy Pumpkin Pie

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Hold my hand and fly with me over the night clouds, look at the ghost and witches running, the vampires and mummies lurking and the werewolves howling to the moon. Technological development means nothing tonight, we are back to being who we really are, we are unleashing our atavistic basic souls.

I hope your Halloween was nice and scary, I would like to share with you a version of the traditional Libby’s pumpkin pie that you can use to make the most of those carved scary squashes leftovers without feeling too guilty.

This spiced, warm delicious recipe has been adapted for diabetics shaping sugar for xylitol and the traditional crust for a rye flour one which is much higher in fibre and of course, wholegrain.

To be honest, the taste was fab and I think you will not notice the difference, but it the difference in nutritional values it’s very substantial.

Ingredients (serves 8)

For the crust

1 1/2 Cups whole grain Rye Flour

1/2 half a tsp salt

1/4 cup margerine

1/4 butter or coconut oil

a splash of cold water

For the filling

3/4 cup granulated sugar

1 teaspoon ground cinnamon

1/2 teaspoon salt

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

large eggs

1 can (15 oz.) Pumpkin Pure or roasted pumpkin 

1 can (12 fl. oz.)  Evaporated Milk

unbaked 20 cm  deep-dish pie shell

Whipped cream (optional)

How to…

Butter a 22 cm pie plate or skillet and set aside. In a large bowl, combine the flour and the salt. Add the shortening and butter (or coconut oil) un small chunks and blend with two spoons until the mixture resembles a coarse mixture.

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Add enough ice water to the mixture (a little at the time) while mixing with a wooden spoon until a ball of dough is formed. Pour the dough onto a lightly floured sheet of plastic wrap and form into a ball. Sprinkle with flour the top of the dough and cover with another sheet of plastic. Rolling from the center, roll until the dough is about a half a centimetre thick. Remove the top piece of plastic wrap, turn the dough over and lay onto the pie plate leaving the top  piece of plastic on. Press the pie dough lightly into the bottom and sides of the pie plate. Place in the freezer for at least 30 minutes to overnight.

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In the mean time, mix sweetener, cinnamon, salt, ginger and cloves in small bowl. Beat the eggs in large bowl. Stir in the pumpkin and xylitol and spice mixture. Then start stirring in the evaporated milk.
Take the pie dough out of the freezer and let unfreeze for five minutes before pouring the mixture into it.

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Bake in a preheated oven for 15 minutes at 215C. Without opening the door, reduce temperature to 180° C and bake for another 45 minutes or until a knife inserted near the center comes out clean. Let cool on a wire rack for 2 hours. Serve immediately or refrigerate. I have topped it with sugar free whipped cream and caramelised pumpkin seeds.

To caramelise them, just toast them on a pan with a tsp of xylitol and then pour onto a stone worktop to let cool.