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LIGHT & LOCAL
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Every Halloween, I look forward to seeing the Great Pumpkin in our neighbor's front yard. The sight reminds me of the pumpkin bars I make this time of year, and the anticipation of the upcoming holidays.
I can already smell the spices: cinnamon, ginger, nutmeg and allspice. I used unbleached flour for this recipe because I thought it would be less heavy than whole wheat. Unbleached flour is a slightly off-white color and has not been put through a chemical whitening process. Otherwise, there's little difference in bleached and unbleached flour, nutritionally or in how it's used.
For sweetening baked goods, I prefer to use fructose whenever I can, because it is digested more slowly than refined sugar, helping to keep blood sugar levels more stable. Generally, you use one-third less fructose than white sugar called for in a recipe.
Another healthy ingredient I like to use is powdered egg replacer, a great substitute for people who cannot use eggs. This product is produced from potato starch, tapioca flour, leavening, cellulose and carbohydrate gums. It comes in a box that can be found at any health- food store and it is designed for use in scratch baking recipes. Egg replacer mimics what eggs do in a baking recipe. It is important, however, to bake the product immediately after adding the egg replacer to ensure proper rising action. Be sure you beat the egg replacer until it is foamy. In this recipe, if you prefer, you can also use egg whites or Egg Beaters egg replacement.
No need to be frightened of the fat or sugar contents of this recipe. Save your fear for trick-or-treating ghosts and goblins that will be visiting you on Halloween!
EASY AS 1-2-3 PUMPKIN BARS
Preheat the oven to 350 degrees. Spray the 13-by-9-inch pan with Baker's Joy (nonstick spray that contains flour). Place the flour, baking soda, salt and pumpkin-pie spice in a large mixing bowl and set aside.
Combine the pumpkin, dates, walnuts, fructose and vanilla in another bowl. In a small bowl, whisk together egg replacer and water until foamy. Fold the egg replacer foam into the pumpkin mixture, then add the flour mixture. Spread in prepared pan.
Bake for 35 minutes or until toothpick comes out clean. Allow to cool slightly, then cut into bars.
This recipe is best when served warm. You can add whipped topping or drizzle with some apricot or peach fruit spread.
Makes 24 bars, 1 per serving.
Per serving: 220 calories, 1.5 g total fat, no saturated fat, no cholesterol, 480 mg sodium, 50 g carbohydrate, less than 1 g fiber, 25 g sugar, 3 g protein
Want a local recipe lightened up? Write Light & Local, Taste Section, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; or taste@honoluluadvertiser.com. Carol Devenot is a Kaimuki-raised kama'aina, teacher and recipe consultant, and author of "Island Light Cuisine" (Blue Sea Publishing, paper, 2003). Learn more at www.islandlightcuisine.com.
