Gluten Free & Low Sugar Pecan Tarts
Did I say pecan. . . tarts? A group of ladies and myself are finishing up a 4-week Pre-Holiday Challenge. Part of that challenge is no grains or refined, processed sugar. . . at all. So, as it wraps up this week, I thought making a gluten free and maple flavored (no added refined sugar) pecan pie for Thanksgiving would be a nice way to bring a small amount of indulgence back into my life.
It is a holiday, after all! Part of life balance, in addition to portion control over sweet treats, is to relax, enjoy time baking, and pleasing others with our creations. All the while, staying motivated to keep moving.
As one of my clients says, “I can take a small bite, and it is enough.”
Yes! That is exactly where we want to be with sweets at any time of the year! However, it takes physical and mental training to do that, and each person’s threshold is different. That is why a nurse health coach can be very helpful. We are effective at guiding discussion, providing education, and brainstorming ideas together with our clients. Check out the testimonials on this site to see what I mean!
So, why tarts instead of a whole pie? Pecans are very energy dense, which just means high in calories and fat. As with many things we eat on this holiday, it just requires good judgment.
Again, it’s about portion control. The smaller the size the less fatigue, swelling, and adverse reactions will be from too much sugar. The sugar in this case is being replaced with maple syrup. You might think, is there ANY benefit (besides mouth-watering delight) of eating a pecan tart? Hmm, well of course there is. God always has a plan for his children’s good.
Benefits of Pecans
A serving of pecans provides 38% of your body’s daily requirement of copper. Copper is a mineral necessary for red blood cell production, nerve function, and keeping our immune system strong. We are getting a nice supply (at least a serving) in our little tart. Zinc is another necessary mineral present in pecans that helps us fight colds and boost our brain health. There is also 16% of the RDA for thiamine (B1) present to help with converting all those Thanksgiving carbohydrates we eat into fuel!
According to a science-backed Healthline article on pecans, a couple of studies have shown lowered LDL cholesterol eating pecans each day, while others mention tree nuts in general are good for heart health. Think about it, they are made of monosaturated fats, the good fat that feeds our brain and nerve cells, while not being toxic like man-made fats extracted from seeds, degummed with chemicals, bleached for purity, and heated at high temperatures. God would never think of doing something like that to His creation.
The fiber in pecans is insoluble in water and forms a gel-like material to help us move substances through the gastrointestinal tract. Thus, slowing down the absorption of sugar in the bloodstream. According to the article, pecans also help with insulin sensitivity and assist the pancreas to produce insulin (the hormone necessary for carrying energy into the cells). (1)
Overall, the benefits are good when we keep in mind the high calorie and fat content in the days BIG picture! The tarts also contain maple syrup giving it an even higher calorie count alongside trace minerals, antioxidants and 19% of the RDA of riboflavin. Riboflavin is a key nutrient to keep our energy up and help the body use enzymes to function in the right way. It also helps us break down fats, medications, and steroids!
A reasonable tradeoff for eating a tart may be– not going for seconds on the macaroni and cheese, corn pudding, rolls, or potatoes. . . you get the idea.
The eggs in these tarts are giving us added protein, 28% of our selenium, 23% of our B12, 20% Riboflavin, plus B5 and folate. I’ll take that in my tart, thank you! Eggs are also great for raising HDL, the cholesterol that helps move oxidized LDL back to the liver for excretion into the colon. Yep, I’ll take that, too! What God creates is definitely good!
Recipe Devotion
I will give thanks to you, Lord, with all my heart;
I will tell of all your wonderful deeds.
It’s hard to stay silent about God’s wonderful deeds when we study what His divinely designed plants and animals do for our bodies! The most common expression of this profound knowledge is a grateful heart. Giving thanks comes as a natural reflex. Just think about how Thanksgiving brings families together.
There is no pressure to gift exchange, no worries about getting the wrong items, and no fears of spending too much money. It’s just a time of celebration, laughter, and joy. Everything the birth of Christ was meant to be before it became so commercialized.
You and I can take a moment today to think about what really matters in life. Time bonding with those we love is so precious, it is also a time to align our behavior with our values. What is happening in my life now that is preventing me from experiencing complete joy? Am I thankful for what God is doing in me and through me to be more like His Son?
Whatever He is doing, I pray you are filled with His Spirit enough to know you are loved! You can enjoy your pecan tart this holiday season with your family guilt-free!
Preparation Pictures for Pecan Tart Ingredients
Beware! Making your own crust is a labor of love!
Gluten Free & Low Sugar Pecan Tarts
- 1 1/2 Cups Brown Rice Flour
- 1/2 Cup Potato Starch
- 1/4 Cup Tapioca Starch
- 1/2 tsp Salt
- 1/2 tsp baking Soda
- 1/2 cup Butter
- 10 Tbsp Cold Water
Filling
- 3 Eggs
- 3 Tbsp Butter
- 3/4 Cup Maple Syrup
- 1 tbsp Vanilla
- 1 Tsp Tapioca Starch
- 1 Cup Pecans (Chopped)
- 1/2 Cup Heavy Cream
-
To make the crust add your flour, starches, salt, baking soda to a bowl and cut in the butter until the mixture looks like crumbles.
-
Add half the water, stirring well and making sure the mixture is not too wet. Add the remaining water 1 Tbsp at a time because you may need more or less depending on the humidity in your kitchen.
-
When all of the crumbles are wet and begin to clump together, knead it with your hands until it becomes a soft dough (About a minute) I personally do not like brown rice flour and will substitute with oats next time. Check out that recipe below. Brown rice flour will be grainy if you do not have enough water and do not knead it well. Cover with plastic and put in the fridge for 30 minutes while you make your filling.
-
After 30 minutes, roll out the dough onto a lightly sprinkled surface of tapioca starch until it is thin. Cut the dough into circles and place in your pie or shallow muffing pan. (This recipe makes a top and bottom crust, so if you don't want to fool with making 12 tarts, you can just roll it out into one pie.
Filling
-
Preheat oven to 375 degrees.
-
In a bowl combine your eggs with the cold butter, maple syrup, heavy cream and vanilla. I used my emersion blender to combine all of the ingredients.
-
Chop your pecans and toss them in a small bowl with the tsp of tapioca starch. I do this because I'm not adding the extra sugar usually called for in this recipe and I want it to thicken appropriately. It may not be necessary; I will try it without next time.
-
Place the egg mixture in each prepared tart crust evenly.
-
Add the pecans evenly to each shell and place it in the oven to bake 30 to 40 minutes or until set. (You'll see these puff up nicely in the middle when they are done, no worries, they will fall as they cool and look normal. )
I hope you embrace the God who gave you this opportunity to celebrate this week! If you are looking for more ideas for your feast I have a few more gluten free ideas. . . in fact there are currently 42!
One of my favorites is using oats in place of brown rice flour in these Gluten Free Apple Tarts.
God bless!
My flesh and my heart may fail,
but God is the strength of my heart
and my portion forever.”Psalm 73:26
References: