Sugar-Free Halva: A Keto Conundrum?

Halva is a sweet treat that is extremely popular in Asia, North Africa, and the Middle East. The traditional recipe consists of sesame seed butter mixed with sugar syrup, packed into a dense cake, and left to cool and harden. This makes it unsuitable for those on a keto diet. However, it is possible to make a keto-friendly version by swapping the sugar with a natural sweetener like erythritol. This sugar-free halva is not only delicious but also provides zero calories and carbs, making it perfect for those with diabetes or on a keto diet.

Sugar alternatives for keto halva

Sugar alternatives are essential for keto-friendly halva recipes, as the traditional confection is loaded with sugar. Here are some sugar substitutes you can use to make keto-friendly halva:

Erythritol

Erythritol is a popular sugar alternative that is widely used in keto and low-carb recipes. It is a natural sweetener that provides zero calories and carbs, as it is not digestible by the body. Erythritol adds sweetness to treats like halva without affecting blood sugar levels or carb count. It is an excellent choice for keto halva as it helps create a dry, grainy texture similar to that of traditional halva.

Stevia

Stevia is a natural, plant-based sweetener that is much sweeter than sugar. It is often used in liquid or powdered form and can be added to enhance the sweetness of keto halva without using excessive amounts of other sweeteners. Stevia also has a negligible impact on blood sugar and insulin levels, making it suitable for keto diets.

Monk Fruit

Monk fruit is a natural sweetener that, like erythritol, provides zero calories and carbs. It is a fruit extract that is significantly sweeter than sugar and is often blended with other sweeteners like erythritol. Monk fruit can be used as a substitute for erythritol in keto halva recipes, but the quantity may need adjustment to achieve the desired level of sweetness.

Coconut Manna/Butter

Coconut manna, also known as coconut butter, is a thick, creamy spread made from pureed coconut flesh. While it is not as sweet as the other alternatives mentioned, it contributes a subtle sweetness and is an excellent source of healthy fats. Coconut manna also helps thicken keto halva recipes, giving them a moist and slightly sticky texture.

Whey Protein

Whey protein is a natural byproduct of cheese production and is often used as a protein supplement. It has a slightly sticky mouthfeel, which is desirable in keto halva recipes as it mimics the texture of traditional halva. Whey protein also helps to bind the ingredients together and can be flavoured to enhance the overall taste of the halva.

These sugar alternatives can be used individually or in combination to create delicious, keto-friendly halva. Experimenting with different ingredients and quantities will help you find the perfect balance of sweetness, texture, and flavour.

The history of halva

Halva, also spelt halvah, halwa, halava, helva and halua, is a type of confectionery that originated in Persia (modern-day Iran). The name is derived from the Arabic ḥalwā, meaning "sweet confection". The original Persian name was rōγn xwardīg, or "oil food".

A reference to halva appeared in the 7th century, describing a mixture of mashed dates with milk. By the 9th century, the term was being used for numerous kinds of sweets, including the now-familiar sweetened cooked semolina or flour paste.

The first known written recipe for halva appeared in the early 13th century in the Arabic book Kitab al-Tabikh (The Book of Dishes), which included seven variations. A cookbook from Moorish Spain in the same era describes a sheet of candy made from boiled sugar, honey, sesame oil and flour, sprinkled with rosewater, sugar and ground pistachios, and covered with a second layer of candy before being cut into triangles.

Halva was adopted by the Ottoman Turks, who created a sesame-based version, and spread throughout their empire. The confection was popular with Suleiman the Magnificent (1520-1566), the longest-reigning sultan of the Ottoman Empire, who had a special kitchen built next to his palace that was dubbed the helvahane (house of halva).

Today, halva is eaten across the world, including in India, Central and West Asia, North Africa, the Balkans, the Middle East, South Asia, Israel, the Jewish diaspora and the United States. Each region has its own variation, but the dish is usually a sweetened candy or dessert.

How to make keto halva

Keto halva is a great, healthy treat, perfect with a hot cup of coffee. Here is a simple recipe for how to make keto halva.

Ingredients:

• 2 oz (60 g) unsweetened tahini
• 2 oz (60 g) coconut manna
• 5 tablespoons powdered erythritol
• 3 tablespoons vanilla-flavoured grass-fed whey protein
• 2 tablespoons unsweetened coconut milk

Method:

Firstly, combine all the ingredients in a microwave-safe bowl. Place the bowl in the microwave and heat on high for 30 seconds, or until the coconut manna is melted. Mix the ingredients until a stiff dough forms.

Next, transfer the dough into a small glass or ceramic dish, around 4x4 inches (10x10 cm). Press the dough down with your fingertips until it forms a tight, even layer.

Finally, place the dish in the refrigerator and leave it to chill overnight. The next day, cut the halva into 12 pieces.

You can also make this recipe in a saucepan. Simply combine the ingredients in a saucepan and heat over low heat until the coconut manna is melted. Then, follow the same steps as above.

Variations:

You can replace the vanilla-flavoured whey protein with chocolate- or strawberry-flavoured whey protein. For a vegan option, use pea protein instead. You can also add a teaspoon of raw cocoa powder for chocolate halva.

Enjoy your keto halva!

Ingredients and nutritional information

Sugar-free halva is a keto-friendly confection that is usually made with a combination of tahini, a sweetener, and additional ingredients to enhance texture and flavour.

The base ingredients for sugar-free halva are:

• Tahini (sesame seed butter)
• Erythritol (a natural sweetener)

Additional ingredients can include:

• Coconut manna
• Whey protein
• Coconut milk
• Vanilla extract
• Xanthan gum
• Lemon juice
• Coconut flour
• Rosewater
• Cinnamon
• Water
• Salt

The ingredients are combined and heated, then left to chill and set. The resulting sugar-free halva has a crumbly, moist, and flaky texture, with a sweet and nutty flavour.

Storing keto halva

• Cooling and Setting: After preparing the keto halva mixture, it is important to let it cool and set properly. Place the halva mixture in a suitable container and transfer it to the fridge. Leave it undisturbed for at least 6 hours or overnight. This will allow the halva to harden and develop its characteristic flaky texture.
• Cutting and Serving: Once the halva has set, remove it from the container and cut it into equal pieces. You can use a knife to carefully slice the halva into bite-sized cubes or desired shapes. After cutting, you can serve the halva immediately or store it for later.
• Storage Container: Choose an airtight container to store your keto halva. An airtight container will help keep the halva fresh and prevent it from drying out or absorbing odours from other foods in the fridge.
• Refrigeration: Store the cut pieces of keto halva in an airtight container in the refrigerator. The ideal storage time for keto halva is up to one week in the fridge. However, it is unlikely to last that long due to its delicious taste!
• Freezing: If you want to extend the shelf life of your keto halva, you can freeze it. Place the cut pieces in a freezer-safe container or bag and store them in the freezer for up to 3 months. When you're ready to enjoy the frozen halva, simply thaw it in the refrigerator before serving.
• Storage Temperature: It is important to note that keto halva should not be stored at room temperature for extended periods. The ideal storage temperature is in the refrigerator, as mentioned earlier. Storing halva at room temperature may affect its texture and freshness.

By following these simple storage instructions, you can ensure that your keto halva stays fresh, tasty, and ready to be enjoyed whenever you crave a sweet, nutty treat!

Frequently asked questions