Healthy Baklava

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Description
What makes this baklava healthy? Firstly, it's sugar free, using sugar free syrup in the syrup you pour on top instead of white sugar and honey.

Secondly, it's butter free. Instead of brushing each layer with melted butter, you simply lightly dip them in water.

Finally, this homemade healthy baklava is gluten free, using rice paper instead of Phyllo dough.

The result is a delicious and nutty dessert that's a good source of healthy fats and fiber from the nuts!
Time
Prep Time:
40 minutes

Cook Time:
40 minutes

Total Time:
1 hours 20 minutes
Cost
Total Cost:

Cost per Serving:
$0.85
Ingredients
Serving(s)
Layers
Filling
  • 2 cup Pistachios
  • 1/4 cup Sugar free syrup
  • 1 tbsp Cinnamon
  • 1/4 tsp Cloves, ground
Syrup
Instructions
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  1. Preheat your oven to 350F. Line a 9" cake pan with parchment paper, and lightly grease with oil
  2. Prepare a wide and flat bowl with cold water to dip your rice paper into
  3. Use a food processor to roughly chop your pistachios, and transfer to an empty bowl. Mix with sugar free syrup, cinnamon, and cloves to make a sticky filling
    1. Lightly dip a piece of rice paper in water, and add to the base of your pan. Repeat until you have a total of 8 layered sheets
    1. Sprinkle about 1/4 of your pistachio mixture (~70 g or 1/3 cup) onto the rice paper
    1. Repeat with the dipping and layering of 8 sheets and 1/4 of your nut mixture. Top the final rice paper with your remaining 1/4 of your pistachio mix
    1. Using a sharp knife, cut your bakalava into 16 pieces
    1. Bake for about 40 minutes at 350F, or until the top is golden brown and a toothpick to the center comes out clean
    1. Microwave your water and sugar free syrup in a small glass bowl for 2 minutes. Pour on top of the baked Baklava
    1. Chill in the fridge for at least 1 hour before eating
    Notes
    1. My pack of rice paper contains 32 sheets of about 8" in diameter. So each of the 4 "sections" will contain 8 layered sheets of rice paper.

      You should have 4 "sections" each of 8 pieces of rice paper layered on each other, with pistachio filling between each section and on top of the final one.
    2. An equal amount of honey or maple syrup will also work in place of sugar free syrup.
    Nutrient Sugar
    Free
    Syrup    		 Honey Maple
    Syrup
    Calories 150 212 199
    Protein 4.4 g 4.5 g 4.4 g
    Fat 7.5 g 7.5 g 7.5 g
    Net Carbs 15.5 g 32.5 g 28.5 g
    Fiber 2.0 g 2.0 g 2.0 g
    Added Sugar 0.0 g 17.0 g 13.0 g
    Sugar Alcohol 10.7 g 0.0 g 0.0 g
    Nutrition Facts
    ------------------------------------------
    Servings: 16
    Serving Size: 1 piece
    Calories: 150
    ------------------------------------------
    Total Fat: 7.5g (10 %)
    Saturated Fat: 1.0g (5 %)
    Polyunsaturated Fat: 2.2g
    Monounsaturated Fat: 4.0g
    Cholesterol: 0mg (0 %)
    Sodium: 130mg (6 %)
    Total Carbohydrate: 28.2g (10 %)
    Fiber: 2.0g (7 %)
    Net Carbs: 15.5g
    Total Sugar: 1.3g
    Sugar Alcohol: 10.7g
    Protein: 4.4g (9 %)
    ------------------------------------------
    Vitamin B12: 0.0mcg (0 %)
    Vitamin D: 0.0mcg (0 %)
    ------------------------------------------
    Calcium: 25mg (2 %)
    Iron: 0.73mg (4 %)
    Magnesium: 22mg (5 %)
    Potassium: 175mg (4 %)
    ------------------------------------------
    Glycemic Index
    :
    54.7

    Glycemic Load
    :
    10.7

    Sources of Inspiration
    https://themodernnonna.com/gluten-free-baklava/

    https://www.themediterraneandish.com/how-to-make-baklava/
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