Make a low calo­rie whipped cream from an un­likely source

Daily Freeman (Kingston, NY) - - FOOD - By Melissa D’ara­bian

I re­mem­ber the first time my daugh­ter tried lasagna. She loved pasta, yet it took some se­ri­ous “trust me” coax­ing. To­day, I’m go­ing to ask you to have the same faith when I share an amaz­ing lit­tle recipe for a lower calo­rie whipped cream, whose main in­gre­di­ent is gar­banzo bean juice. Still with me? Awe­some. The liq­uid left­over from the slow cook­ing of beans and legumes is called “aquafaba” (“bean wa­ter” in Latin), and it’s a sci­en­tific mir­a­cle if you ask me be­cause it whips up into a pil­lowy fluff in min­utes.

Whipped aquafaba has gazil­lion uses, par­tic­u­larly in the ve­gan world, where it’s used as an egg sub­sti­tute in baked goods and meringues. In fact, if you are ve­gan, you prob­a­bly con­sider this to be old news. My per­sonal fa­vorite way to use aquafaba is as a low-cal whipped top­ping, which can dress up a dessert, or serve as a base for a fluffy mousse (think pump­kin mousse for the hol­i­days).

Dol­lop to­day’s recipe, a pump­kin pie spice ver­sion, onto a latte, or onto ap­ple or pump­kin pie. A half cup of aquafaba has ap­prox­i­mately 50 calo­ries, and it whips up into about 8 cups of top­ping. Yes, you will want to add some sugar in there so you don’t top your hol­i­day pies with bean-whip, but still, you come out way ahead over whipped cream’s calo­rie count.

If you are like me, you al­ready have grabbed a can of beans from your pantry to strain and try this out. Here are a few tips from the trenches. Light-col­ored beans work bet­ter than dark beans (like black beans). White beans such can­nellini or great north­ern beans have a milder, less tangy taste than gar­banzo beans. But gar­banzo beans usu­ally have more liq­uid in the can, which means one can will feed a crowd.

Aquafaba whipped top­ping will not be as sta­ble as whipped cream, so add a sta­bi­lizer, such as pow­dered sugar or cream of tar­tar, and serve it within 3060 min­utes of whip­ping. You’ll need to whip for a full 10 min­utes so a stand mixer is re­ally the way to go. (If the cream does break, how­ever, you can whip it right up again no prob­lem.)

Fi­nally, to ad­dress your main con­cern: you will want to cover the slight bean taste. A mix­ture of al­mond and vanilla ex­tracts along with some maple syrup works well, even in small quan­ti­ties. I think this might be­come one of your fa­vorite hol­i­day swaps.

Pump­kin Spice Lo-Cal Whipped Top­ping

Start to fin­ish: 10 min­utes Amount: About 8 cups whipped top­ping 1 can gar­banzo or white beans 1⁄4 cup pow­dered sugar 2 ta­ble­spoons maple syrup 1⁄4 tea­spoon al­mond ex­tract 2 tea­spoons vanilla ex­tract 1⁄4 tea­spoon pump­kin pie spice 1⁄4 tea­spoon ground cin­na­mon

Strain the can of beans, re­serv­ing all the canned liq­uid (called aquafaba, or “bean wa­ter”) and plac­ing in a stand mixer bowl. (Use beans for an­other recipe.) Using the wire at­tach­ment, mix on high un­til very foamy, about 2 min­utes. Add the re­main­ing in­gre­di­ents and whip on high speed un­til very silky, creamy and firm, about 10 min­utes. Re­sist the urge to stop whip­ping ear­lier, as the mix­ture will be more sta­ble with full whip­ping. Serve within 30 min­utes, re­frig­er­at­ing if not serv­ing right away.

Cook’s Notes: If the the cream sits long enough that it starts to break (like for hours or even overnight), sim­ply whip it back up! You can turn this top­ping into a pump­kin mousse by mix­ing in ¾ cup of pump­kin puree and a lit­tle more maple syrup. Spoon into par­fait cups. Serve right away, or re­frig­er­ate for up to 2 hours.

Food Net­work star Melissa d’Ara­bian is an ex­pert on healthy eat­ing on a bud­get. She is the au­thor of the cook­book “Su­per­mar­ket Healthy.”


A nat­u­ral, lower calo­rie whipped cream sub­sti­tute in Coron­ado, Cal­i­for­nia, on Oct. 20. It’s made with the liq­uid left­over from the slow cook­ing of beans and legumes called “aquafaba” which can be whipped up into a pil­lowy fluff in min­utes. This dish is from a recipe by Melissa d’Ara­bian.

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