Lemon-Lime Bars

I have been working on this recipe on and off for years, going through dozens of iterations to get the perfect shortbread texture using combinations of grain-free flours and starches for the bottom layer of these custard bars (the custard was actually much easier and I nailed it in the third iteration). And, as I get ready to launch my new website, Nutrivore.com in the coming weeks, I had all but given up ever being happy enough with this recipe to share it… until I tried it one last time using Beth Blends Grain-Free Flour Blend. Wow!

Over the last year or so and after Beth sent me some bags of her flour blends to try out, Beth Blends Grain-Free Flour Blend has become my go-to flour to use for everyday cooking. But, it was only recently that I had the chance to try it in this recipe. In my previous iteration of the shortbread base, I had used 6 (yes, SIX) different grain-free flours and starches to try and get the perfect texture for the shortbread bottom layer (not too crunchy, not too crumbly, but strong enough to support the custard layer, two versions were actually squeaky when you bit into it, which was super weird). And, I’m so glad I did, because I now feel confident sharing this recipe with you, just on time for the holidays!

Variations: Because I’ve iterated this recipe so many times, I feel like I’ve tried it all! My favorite is the combination of lime and lemon in this custard, but I’ve tried using just lemon, just lime, Meyer’s lemons (on their own or with lime) and orange (on its own or with lemon). They’re all tasty, so feel free to experiment with other citrus fruits in this recipe. I’ve also used different sugars to sweeten. My preference is unrefined cane sugar because I feel like it doesn’t compete with the citrus flavors, but it’s also tasty with maple sugar if you want to use a more nutrient-dense sugar. You can make this in an 8″x8″ pan for a thicker bar (like in my photo), or a 9″x9″ pan for a thinner bar. It cooks a bit faster if you make it in a 9″x9″ pan. And, if you want to make the shortbread base with a different grain-free flour blend, all I can say is, nothing I tried worked as well as Beth Blends.

Lemon-Lime Bars

Prep time: 20 minutes

Cook time: 20 to 25 minutes

Yield: 16 2-inch squares

Ingredients:

• 1 1/2 cups Beth Blends Grain-Free Flour Blend
• 1/2 cup ghee (or substitute butter or palm shortening)
• 1/4 cup powdered sugar (you can blend maple or cane sugar in a blender for 30 seconds to make this, or use store-bought)
• 3/8 teaspoon salt, divided
• 1/3 cup lime juice (about 3 limes worth)
• 1/4 cup lemon juice (about 2 lemons worth)
• 2 teaspoons lemon zest (about 1 lemons worth)
• 1/2 cup sour cream (I use a coconut-based dairy-free sour cream, you could also substitute whole milk yogurt or coconut cream, but the higher the fat content of this ingredient, the creamier the custard)
• 5 eggs
• 1 cup unrefined cane sugar (like sucanat, or sugar in the raw)

Directions:

1. Preheat oven to 350F. You don’t need to line your pan with parchment, but it does make it a little easier to remove on the other side, so up to you, I usually skip lining my pan.
2. In a bowl, kneed together Beth Blends Grain-Free Flour Blends, ghee, powdered sugar and 1/4 teaspoon salt. This is easiest with your hands as it makes a very stiff dough (similar to pie crust dough in consistency).
3. Press dough into the bottom of an 8″x8″ baking pan to form an even layer. Poke holes all over the top with the tines of a fork.
4. Bake for 20 minutes, until just starting to turn slightly golden. Meanwhile, prepare your custard.
5. Add remaining ingredients to a blender jar and pulse just to combine. Alternatively, you can whisk them together by hand.
6. Remove pan from the oven and pour the contents of your blender over the top. (You can do this while the shortbread layer is still hot, or if you’re not quite ready when the shortbread is, it’s totally okay if it cools down a little. You’ll get slightly more distinct layers if the shortbread is still hot, but it works either way).
7. Return to the oven and bake an additional 20 to 25 minutes, until custard is set. (If you shake your pan slightly, the center shouldn’t wobble.)
8. Cool completely before removing from pan. These are great chilled or at room temperature.
9. Sprinkle the top with additional powdered sugar, if desired. Cut into squares and serve.
10. Store any leftovers in an air-tight container on the counter for up to 3 days, or in the fridge for up to a week. I think these are even better on the second day!

The post Lemon-Lime Bars appeared first on The Paleo Mom.

Frequently Asked Questions

Paleo allows cheese?

Cheese temptations can sometimes be too tempting to resist if you aren't paying attention. But is it allowed on Paleo? Here's what to know. While there is no rule that says cheese should be allowed, Paleolithic people did not eat cheese because of its dairy-rich content.

You can still eat moderate amounts of good-quality cheese if you don't want to avoid dairy. It all depends upon your individual dietary requirements and preferences, as well as how you respond to certain food items.

For instance, some individuals are highly lactose intolerant and should avoid dairy products or eat them only rarely and in small amounts. People who don't have lactose intolerance can tolerate small amounts of milk byproducts from sheep or goat.

Many vegan options are available if you want to enjoy cheese more often on a paleo diet without using any cow's dairy. People who are vegan can still enjoy the cheesy goodness of cheese, but without having to compromise their values.

What is the 85/15 rule?

Do you feel like your paleo diet isn't quite cutting it? You're not alone. That's why so many people have adopted the 85/15 rule of paleo--the concept that unless you are in a point of fitness or within a few weeks of an important competition, aiming for 85 percent "clean eating" is perfectly acceptable.

This means that if you indulge in foods that don't fall strictly into the paleo diet guideline now and again, that doesn't mean all your progress up until now has been wasted. Healthy indulgences are only 15% of the overall balance, so you won't get off-track with your healthy lifestyle.

It's easy for people to get sidetracked while embarking on a diet. However, this rule can help to make sure those slip-ups are only that--slips and not a derailment to your fitness journey. It caters to everyone, whether they've just started their wellness journey or are at their peak in physical conditioning.

Although the 85/15 rule is not part of traditional paleo guidelines but it can be helpful as long as you keep your commitment throughout the week and eat mostly whole food ingredients.

What happens during week one of the paleo Diet?

It doesn't need to be complicated to explore the paleo diet. The first week is all about getting used to the new diet and lifestyle changes you are about to make.

It is essential to detoxify and prepare your body for the deeper dietary changes that will be required to reap maximum benefits from the paleo diet.

Avoid processed foods and artificial ingredient whenever possible. Instead, eat high-fiber fruits, vegetables, and reduce your carbohydrate intake.

To detox your body efficiently, make sure you have adequate water intake throughout the day.

Your body might experience withdrawal symptoms, such as decreased energy or headaches. These symptoms are normal but you should seek medical attention if they become severe.

You can incorporate physical activity into your life by walking slowly every morning and evening, or taking up classes like yoga or aerobics. This will improve digestion, aid in weight loss, and help maintain overall health and well being.

Also, take this opportunity to learn more about food sensitivities and intolerances. Start experimenting with nutritious foods that you may never have considered before, such as kale, quinoa, or coconut oil, to broaden your nutritional knowledge base too!

Can you eat a banana on the paleo Diet?

It can be overwhelming to plan your nutrition. What should you do? Research is always a good idea when you want to eat healthy and make better choices.

The paleo diet is an extremely popular style of eating. The paleo diet is a way to eat foods that are less processed and packaged than what we ate thousands of year ago. While carbs like bread, pasta and other grains are out, fruits and vegetables are still in. But what about bananas?

You can eat fruits like bananas on a paleo-diet. They are one of nature's oldest snacks and have been staples of many diets worldwide since ancient times. They give you an amazing boost of energy before and after your workout or any time throughout the day.

Bananas can be a healthier option to sugary snacks. They are low in calories and provide additional nutrition that conforms to strict paleo guidelines. It is important to limit the amount of sugar you consume when enjoying this naturally delicious fruit.

Enjoy some delicious sliced bananas on Greek yogurt, or topped with shredded coconut as a breakfast option - there's no guilt!

Is the paleo diet the best for anti-inflammatory purposes?

Consider the age-old question: Is paleo the best antiinflammatory diet? Recent research and diet studies have shown that paleo is indeed the best anti-inflammatory diet. Healthy eating can help you feel better.

Paleo diets are primarily made up of wild-caught seafood, grass-fed protein, organic vegetables and fruit, nuts, and seeds. These foods provide essential vitamins, minerals and nutrients, as well as fibre and healthy fats such Omega 3 fats. C-reactive proteins are pro-inflammatory markers that can lead to certain chronic diseases. This diet reduces inflammation.

Paleo diets are also free from many inflammatory foods such as gluten in wheat products, processed meats, and so they have been proven to be extremely effective at reducing inflammation. Paleo has been reported to have a positive effect on skin clarity.

Incorporating frequent light exercise into a paleo protocol can further enhance an individual's ability to manage inflammation. The idea is to move without stressing the body too much that it begins to inflame. It doesn't just include exercise at the gym, or in the form of a workout. There are also activities like walking and yoga that can be done leisurely to keep one active but with minimal stress.

Paleo can provide relief for anyone looking for healthier options to processed foods, or someone suffering from chronic pain. This combination of exercise and diet can provide powerful relief from inflammatory conditions. It also helps to maintain good health habits that will help you stay healthy for the long-term.

What snacks are Paleo-friendly and what can you eat?

Fueling your body with the right foods is key to keeping it healthy and energized. While there are many diets available, the Paleo is the most well-known. The Paleo diet is a great way to eat like a caveman. If you eliminate processed food and increase natural whole foods, your body will reap many health benefits.

So what are some snacks that adhere to this Paleo lifestyle? To increase energy between meals, snacks should be light and satisfying. You can find something you are looking for: frozen blueberries or fresh fruit, beef jerky, roasted almonds, dark chocolate (cocoa paste can also be great as a snack when combined with coconut oil); avocado smoothie or guacamole; pumpkin seeds or sunflower seed; coconut chips; flax crackers; coconut butter; almond butter; and apple and almond butter.

There are almost endless options! You have a variety of options for snacks. The best part? The best part? Get your favorite snack-time companions, and you can live the good lifestyle!

Statistics

• Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)
• (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn's disease, among other claims, according to a popular paleo diet website. (everydayhealth.com)
• You can throw these into any delicious paleo recipe (or make up your own) and be 100% sure that you're paleo diet compliant :). (ultimatepaleoguide.com)
• One study cited in the article, published in the European Journal of Clinical Nutrition, found that calcium intake levels among followers of the paleo diet were as low as 50 percent of the recommended daily value. (everydayhealth.com)
• As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)

External Links

[TAG78]

• PubMed: Scope review of Paleolithic dietary habits: A definition proposal


• Coffee consumption, side effects and health benefits: A review and update to dietitians and nutritionists – PubMed

[TAG81]

• Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis - Nutrition Journal


• Popular Weight Loss Strategies: a Review of Four Weight Loss Techniques - Current Gastroenterology Reports

[TAG84]

• The Place of Dairy on a Paleo Diet


• All About Rice - Paleo Leap

[TAG87]

• The Nutrition Source Chan School of Public Health


• Harvard T.H. Chan School of Public Health

How To

How do I know if the paleo diet is working for me?

You are unsure whether the paleo-diet is working for your? Trying to assess if what you're doing is translating into results? Measurements and attention are the key to finding out.

You can start by measuring your progress using baseline assessments. This will include measurements like body fat inches, weight and cardio levels. Then use these individual metrics to compare over time with how your body is developing and changing - this way, you know what's working for you and what might need to be changed.

Also, measure how you feel. Notice any changes that occur since the beginning of the diet or after it has been started. It is common for people trying a new diet like the paleo to experience a sudden surge in energy and weight loss. That said, without paying attention to those subtle signals in your body, you may miss important feedback about whether or not you should continue down that path.

If you are looking for a way to know if something is working in your situation, talk to trusted professionals, such as personal trainers or nutritionists. They will be more than happy to give you an objective assessment of where you are with respect to your health goals.

Resources:

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