Easy Baklava (grain-free)
Easy Baklava (grain-free)
This whole food treat is a family favorite and has fast become a regular addition to our dessert rotation especially for birthday requests. The best part for the one making it is that it is quick to put together as well as to bake and ingredient choices allow for individualization and nutrient density.
This recipe does not attempt to recreate all aspects of a traditional baklava as it is very difficult to create the flakey, multi-layered properties of phyllo dough without the use of flours made from grains or starches. Instead the goal is to replicate the flavors using a coconut wrap.
The primary nut is pistachio and is a great option because the nut is low in phytic acid, making it one of the few nuts that do not need to be soaked to be enjoyed. If you do want to soak them to make their nutrients more bioavailable, do so for 4 – 6 hours.
Pistachio Nutritional Profile
1-oz serving of pistachios is the equivalent of about 49 kernels and contains the following:
protein 5.7 grams
carbs 7.7 grams
fat 12.8 grams
fiber 3 grams
They are a good source of copper, manganese, phosphorous, potassium, vitamins B1 (thiamine) and B6 (pyridoxine).
Pistachios are a high antioxidant nut, second only to walnuts and pecans. Due to their fiber- which feeds the good bacterin in the gastrointestinal track, polyunsaturated and monounsaturated fats, pistachios promote healthy levels of cholesterol and have been linked to reducing cardiovascular disease. As a low glycemic index food, they do not cause a large blood sugar spike while their antioxidants, carotenoids and phenolic constituents support healthy blood sugar levels.
Pistachios are the nut with the highest lutein and zeaxanthin levels. These antioxidants are protective of the eyes. Both are found in the human eye, specifically in the lens, macula, and retina. They are believed to protect the tissues of the eye from high energy light such as the sun’s ultraviolet light by acting as a light filter. Other lutein and zeaxanthin rich foods include kale (1 cup 23.8 mg), spinach (1 cup 20.4 mg), collard greens (1 cup 14.6 mg), turnip greens (1 cup 12.2 mg), broccoli (1 cup 1.6 mg), egg yolks, grapes, kiwi fruit, orange pepper, and squash such as zucchini.
Pistachios and Body Composition
The fiber, protein, and fat content help an individual feel satiated which may lead to eating less non-nutritive foods and therefore contribute to health body composition. For those who wish to lose weight and / or improve their body composition, it is a good idea to choose its in-shell option as the process of removing the shells promotes slower and more mindful eating habits.
Who Should Avoid Pistachios?
Those avoiding high amounts of sodium should choose unsalted nuts. Those on a low FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) may wish to avoid pistachios as they are considered high-FODMAP due to their fructan content which can cause GI distress to those who are sensitive to these. Those allergic to pistachios should avoid these nuts.
Additional Ingredient Nutrient Information
1 Medjool date offers carbohydrates as well as calcium (15 mg), magnesium (13 mg), phosphorus (15 mg) and potassium (167 mg).
Pecans offer 20 grams of fat and 3 grams of both fiber and protein. They are high in flavonoids, are an excellent source of copper and manganese and are a good source of thiamin (B1) and zinc.
Hazelnuts offer 17 grams of fat, 4 grams of protein and 3 grams of fiber. They are an excellent source of vitamin E, copper, and manganese and a good source of vitamin B6 (pyridoxine), magnesium and thiamin (B1)
According to the USDA, ¼ cup of almonds contain manganese (0.9 mg), vitamin E (9.0 mg), tryptophan (0.1 g), copper (0.4 mg), B2 / Riboflavin (0.3 mg), phosphorous (168.7 mg). They are a good source of monounsaturated fats, those associated with lower LDL that benefit heart health. The protein and fat in almonds are important macronutrients that support the various body systems including the endocrine (hormones) system as well as muscle building
Cashews are a good source of fat with as well as copper, iron, magnesium, tryptophan, phosphorus and zinc.
Cinnamon is not only a delicious tasting herb, it is also an aromatic, hypoglycemic, and anti-oxidant herb which can be used to help balance glucose levels and oxidative stress for example. When it comes to choosing a cinnamon, it is important to choose Ceylon cinnamon (Cinnamomum verum) as it is considered the safest. It is also sweeter than the cassia variety.
Cardamom (Elettaria cardamomum) is an antimicrobial seed that is aromatic and aids digestion. The seed also contains the minerals manganese and iron along with carbohydrates and protein.
Grain Free Baklava
Ingredients
· 4 coconut coconut wraps (Thrive Market’s are a great option)
· 6.25 ozs. pistachio kernels
· 2 ozs. pecans or hazelnuts
· 1 oz. sliced almonds or cashews
· ½ cup (about 5) Medjool dates, pitted
· 1 tsp. Ceylon cinnamon, ground
· ½ tsp. cardamom, ground
· 3/8 - ½ cup coconut oil or palm shortening, melted
Method
Preheat oven: 350 F. Grease an 8x8 or 8x10 baking pan.
Pulse nuts, dates & spices in food processor until finely course.
Place 1st wrap on greased pan & brush with melted oil or shortening.
Place 1/3 of the nut & date filling on the wrap.
Repeat process to create 3 layers of filling with 4 wraps.
Score baklava layers in desired design (squares or triangles) with a sharp knife.
Bake at 350 F for 7 - 8 mins or until edges are golden brown/edges crisp slightly without burning.
Remove from oven when baked & set aside.
Baklava Syrup
Ingredients
½ cup water
1/3 - ½ cup honey
1 Tbsp. fresh squeezed lemon juice
½ Tbsp. Ceylon cinnamon chips or ½ Ceylon cinnamon stick
Method
Bring syrup ingredients to a boil in a sauce pan.
Reduce heat to medium low, simmering for 8 minutes or until reduced to a syrup consistency.
Allow syrup to cool.
Spoon / pour cooled syrup over warm baklava.
Enjoy when cool.
Notes:
While the pistachios are the main nut, the nut combinations are flexible, so enjoy experimenting.
I have experimented with omitting the dates in the recipe, but do NOT recommend it. The dates add not only flavor, but great moisture. If you do not have access or like dates, try using raisins for example.
