Agave

by Jo Marshall

Relish the American Table is a weekly column that appears in newspapers across the country.

Also called a “century plant,” agave (ah-GAH-vay) is a succulent grown primarily in Mexico. Its juice gained commercial value when Spanish Conquistadores learned to ferment it to make tequila, but its growing popularity as a sweetener is what’s generating a buzz in the food world.

Agave nectar (also called agave syrup) has a low Glycemic Index, meaning it’s slow to be absorbed by the body, so it’s gaining traction with diabetics and others who want to avoid a sugar rush. Since it’s produced at low temperatures, it’s becoming the sweetener of choice for advocates of a raw foods diet, and because it’s a plant product, vegans are embracing it as a substitute for honey. On the other hand, agave nectar is 90 percent fructose, so nutritionists recommend moderation for those with fructose sensitivities.

Agave nectar comes in light and dark forms, has the viscosity of maple syrup, and has a subtle taste with mild molasses tones. By volume, it’s slightly more potent than sugar. To try it in recipes calling for sugar, substitute about 3/4 cup nectar per one cup sugar, and reduce liquid by about one-third. One tablespoon of granulated sugar has about 75 calories; an equal amount of agave nectar has 60.

If you happen across an agave plant, fight the urge to crack it open for a sip—agave juice is poisonous when raw. Agave nectar is available online and at natural food stores.

Chocolate Fudge Pudding

Mark Boughton Photography; styling by Teresa Blackburn

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chocolate , fudge , pudding , unsweetened , cocoa

Super-creamy and not too sweet, this pudding uses agave nectar, which is extracted from the wild agave plant and is high in antioxidants. It has a clean sweet flavor and cam be found in natural and specialty stores. It’s also great as a sweetener for tea.

Ingredients

¼ cup unsweetened natural cocoa powder
¼ cup cornstarch
¼ teaspoon salt
2 cups 2% reduced-fat milk or plain soymilk
½ cup agave nectar or honey
2 teaspoons vanilla extract

Instructions

1. Combine cocoa powder, cornstarch and salt in a 1-quart saucepan. Add just enough of the milk to make a smooth paste. Gradually stir in remaining milk and agave nectar.
2. Cook over medium heat, stirring constantly, until mixture begins to thicken. Remove from heat and stir in vanilla. Pour into individual serving dishes and chill. Serves 4.

Recipe by Cheryl Forberg, "Agave Nectar," Feb. 2009.

Nutritional Information

Per serving: 230 calories, 0.5g fat, 5g prot., 51g carbs., 1g fiber, 210mg sodium.