I have been dreaming of coffee cake. I love fall and crave comfort food. Stews, soups, cinnamon, roasted meat and vegetables, rosemary crackers, baked brie with caramelized nuts, braised kale, sauteed brussel sprouts and squash. The list goes on and on and as I type, things pop into my head like fireworks going off. I love hitting the farmers market on the weekend and this weekend I found beautiful pears. Today I whipped up this pear flan with cinnamon and palm sugar and it was definitely pure satisfaction with every bite.
Have you ever heard of palm sugar? I came across it recently at one of my favorite suppliers of raw food. I have been experimenting with it ever since. I like it because it’s low in fructose and it has a delicious flavor, almost like brown sugar but with caramel and butterscotch undertones.
Palm sugar is a low glycemic, crystalline sweetener that looks, tastes, dissolves and melts almost exactly like sugar, but it’s completely natural and unrefined. It’s made from the flowers growing high on coconuttrees, which are opened to collect their liquid flower nectar. This nectar is then air-dried to form a crystalline sugar that’s naturally brown in color and naturally rich in a number of key vitamins, minerals and phytonutrients, including potassium, zinc, iron, and vitamins B1, B2, B3 and B6.
Palm sugar’s glycemic index is about 35 whereas honey is 55-60. The fructose level for palm sugar is 3-9 % depending on the batch. I do not use agave nectar primarily because it is composed of fructose- I will get into the why’s another day.
Having said all this it is still in the end, sugar. I cannot tolerate sweets very well so I only used a very small amount in this flan. I don’t get the same crash from palm sugar as I do other sweeteners.
Aidan devoured it upon arriving home from school today!
1 large pear, sliced thinly
1 tbsp palm sugar
1 tsp vanilla
1 tsp cinnamon
1 tsp honey
Mix palm sugar, vanilla, cinnamon and honey together in a small bowl. Place this mixture in the bottom of a well buttered 8 inch springform pan and layer pear slices on top.
1 cup almond flour
2 tbsp coconut flour
1/2 tsp baking soda
1/4 tsp sea salt
1/2 tsp cinnamon
1/4 cup coconut oil
2 tbsp palm sugar
1 tbsp vanilla
Mix dry ingredients together. Mix wet ingredients together with palm sugar and add to almond flour mixture. Pour this on top of the pears and spread to cover pears. Bake at 350 degrees for 25 to 30 minutes or until lightly browned.
When the cake is done, remove from the oven and turn pan upside down onto a serving plate. This would be really yummy with coconut ice cream…..another day.