Baklava Bites
Why Pistachio Bites?
As a youth, on the rare occasion that I had the opportunity to enjoy baklava, I was was game and remember enjoying it thoroughly. Maybe it was because the pastry has layers and differing textures. I’m more inclined to say though that it had to do with the layers of flavors and the spices. While very different from my favorite pastry from my native islands called Bichos de Especie, baklava is reminds me of the sweet and spicy flavor combo and is likely the reason the treat speaks to my foodie heart.
The Problem?
Both baklava and Especie are made typically made with gluten ingredients. They both can be made gluten-free, but usually the options are not grain-free. Additionally, many baklava options are made with walnuts, so this Foodie often has to go without.
The Solution?
Since I’m not one to let culinary barriers get in my way when there is a possibility of making a copycat-style recipe, I set out to make a comparable treat. For those who prefer a more traditional baklava with layers and who can use a coconut wrap for the pastry, check out my recipe here.
These Baklava Bites are an energy ball inspired by the flavors of baklava made using pistachios, almond flour and Medjool dates. They do take a little more more than a typical “dump-the-ingredients-in-a-food-processor” energy ball, but the extra step of infusing the honey with the cinnamon and cardamom are with it for the complex flavor and the little extra gooey factor it adds.
You might be wondering, “Is this is a good option for kiddos?”
The answer is yes!!! (Of course, it is no IF there is an allergy any of the ingredients)
This is another family favorite and has already made it to some of the birthday celebration menu request and these are several months away. But since it is nearly St. Patrick’s Day and many like to have green treats, this is a great option not only for the delicious layers of flavor, but also for the nutrient density.
Why Pistachio?
Because they delicious AND are a great option as they are low in phytic acid, making it one of the few nuts that do not need to be soaked to be enjoyed. If you pre to soak them to make their nutrients more bioavailable, do so for 4 – 6 hours.
Pistachio Nutritional Profile
1-oz serving of pistachios or about 49 kernels contains protein (5.7 grams), carbs (7.7 grams), fat (12.8 grams) and fiber (3 grams). They are also a good source of copper, manganese, phosphorous, potassium, vitamins B1 (thiamine) and B6 (pyridoxine). With their high antioxidant content, pistachios are second only to walnuts and pecans. 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, antioxidants that are protective of the eyes. Both are found in the human eye, specifically in the lens, macula, and retina. These antioxidants are believed to protect the tissues of the eye from high energy light such as the sun’s UV light by acting as a light filter.
Pistachios & 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) dietary approach may wish to avoid pistachios as they are considered high-FODMAP due to their fructan. Those allergic to pistachios should avoid these nuts.
Additional Ingredient Nutrient Information
1 Medjool date contains not only carbohydrates, but also calcium (15 mg), magnesium (13 mg), phosphorus (15 mg) and potassium (167 mg).
According to the USDA, ¼ cup of almonds contains 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 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 an aromatic, hypoglycemic, and anti-oxidant herb which can be used to help balance glucose levels and oxidative stress for example. When choosing cinnamon, it is important to choose Ceylon cinnamon (Cinnamomum verum) as it is considered the safest.
Cardamom (Elettaria cardamomum) is an aromatic and antimicrobial seed that aids digestion. It contains manganese, iron carbohydrates and protein.
Baklava Bites
(SCD, Paleo, Vegetarian)
Honey Syrup Ingredients
¼ cup honey
¼ cup water
1 Tbsp. lemon juice, freshly squeezed
½ - 1 Tbsp. cinnamon chips or ½ - 1 cinnamon stick
1 tsp. cardamom, ground
Method
Bring all syrup ingredients to boil in a small saucepan.
Simmer until liquid is a syrup-like consistency, about 15-20 mins.
Bite Ingredients
1 ¼ cups pistachio, shelled + ¼ cup ground pistachios, for rolling, optional
1 cup almond or cashew flour
10 cup Medjool dates, pitted (10 Tbsp. date paste)
1 - 2 tsp. Ceylon cinnamon, ground
1 tsp. cardamom, ground
Method
Process all ingredients once honey syrup is ready except ground pistachios.
Scoop out dough using a 2 tsp. ice cream scoop.
Shape into smooth balls manually.
Roll in ground pistachios if desired.
Enjoy.
