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Decadent Cream Puffs    Print Version
Lacto Ovo — 1 Carb Choices

As a young boy I used to love it when the "Helms Man" came by our house. My source of income for this friend was my paper route and later my paper stand, where my parents probably would be accused today of breaking child labor laws. Back then it was common and I still believe healthy. At the age of 9 and 10 I used to stand on a street corner in Glendale, California selling the Los Angeles Times and Herald Examiner newspapers. I'd call out the headlines, stand in front of traffic and sell car to car. I did well. Well enough to afford an occasional cream puff from the Helms Bakery truck. Hmmmm. Today, that cream puff has to be a treat at parties or family functions. But we can do it without salt and probably the lard used back then, and with lowered sodium. Just don't get into the habit, they have more calories than we need. This is not the official Helms recipe, but instead my best effort at duplicating the Helm creampuffs. By the way, the cream puff originated in Italy. Apparently it was created by a chap named Poelini, who cheffed for Catherine de Medici. It was exported from there to France in the 16th century. In the U.S. it debuted at the Wisconsin State Fair in 1924.

Makes 12

Nutritional Information
Sodium Per Puff Only Recipe: 269.7
Sodium Per Serving (Puffs Only): 22.5 mg
Sodium Per Serving Puffs with Whipped Cream Filling: (30.1 mg)
Sodium Per Serving Puffs with Italian Filling: 46 mg

Per Serving Puff Only:

Calories: 133.4
Protein: 3.253 g
Carbohydrate: 9.359 g
Dietary Fiber: .281 g
Total Sugars: 1.438 g
Total Fat: 9.397 g
Saturated Fat: 5.37 g
Monounsaturated Fat: 2.624 g
Polyunsaturated Fat: .557 g
Cholesterol: 90.7 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .074 g
Total Omega-6 FA: .204 g
Potassium: 57.2 mg
Sodium: 22.5 mg
Vitamin K: .74 mcg
Folic Acid: 16 mcg

Per Serving Puff with Whipped Cream Filling:

Calories: 214.2
Protein: 3.661 g
Carbohydrate: 12.8 g
Dietary Fiber: .285 g
Total Sugars: 3.952 g
Total Fat: 16.7 g
Saturated Fat: 9.938 g
Monounsaturated Fat: 4.744 g
Polyunsaturated Fat: .831 g
Cholesterol: 117.9 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .181 g
Total Omega-6 FA: .204 g
Potassium: 72.7 mg
Sodium: 30.1 mg
Vitamin K: 1.375 mcg
Folic Acid: 16 mcg

Nutrient Data Per Puff with Italian Filling:

Calories: 235.5
Protein: 5.157 g
Carbohydrate: 31.3 g
Dietary Fiber: .313 g
Total Sugars: 20.3 g
Total Fat: 10.2 g
Saturated Fat: 5.757 g
Monounsaturated Fat: 2.896 g
Polyunsaturated Fat: .629 g
Cholesterol: 110.4 mg
Trans Fatty Acids: 0 g
Total Omega-3 FA: .08 g
Total Omega-6 FA: .215 g
Potassium: 124.8 mg
Sodium: 46 mg
Vitamin K: .794 mcg
Folic Acid: 16 mcg
  • 1 cup filtered low-sodium water (trace)
  • 1 stick unsalted butter (12.4 mg)
  • 1 cup white unbleached flour (2.5 mg)
  • 1 tablespoon cider vinegar (.15 mg)
  • teaspoon vanilla extract (.189 mg)
  • 4 eggs (252 mg)

  • Preheat your standard oven to 400° F or your convection oven to 375° F.

    Crack eggs and place white and yolks into a bowl. Set aside.

    Heat water and butter in a medium pan until they boil. Using a wooden spoon, stir in the flour, stirring steadily over a low to medium heat for about a minute or until the batter becomes one smooth ball. Remove this from the heat and beat in the vinegar, vanilla, and 4 eggs all at the same time. Beat until smooth.

    On large cookie sheet, spoon or scoop about a cup of dough setting them about three inches apart. (I use a cup measuring cup. This forms a very nice round well shaped "puff.") You can also shape into elongated puffs.

    Bake on middle rack for about 35 to 40 minutes or until golden brown. Test with a toothpick. Cool on rack for about 10 to 20 minutes.

    Cut in half, remove soft dough if any. (May also inject filling through small hole in the end of the puff that you create.) Fill with whipped cream sweetened with confectioner's sugar. (Helms Filling Secret: Helms we believe actually used the original Italian recipe of water, milk, cornstarch, sugar, egg, and salt and vanilla. However, today we prefer for richness and flavor real whipped cream, and if on a low fat diet you may use light whipping cream. We have included two choices: one with the whipping cream and the other with the original Italian filling. The whipping cream version is easier to make and is lower in calories than the Italian version.


    Whipped Cream Version

  • 1 Small Container (cup) Whipping Cream* (45.6 mg)
  • 1/4 cup Confectioner's sugar (.3 mg)
  • 1 teaspoon vanilla (.378 mg)
  • 2-teaspoons cornstarch (.469 mg)

    Whip cream at high speed in a chilled bowl, add sugar, vanilla and cornstarch after cream begins to form. Whip until stiff.

    Italian Version

  • 1 cup white granulated sugar (trace)
  • 1/3 cup cornstarch (3.802 mg)
  • 1 large egg, lightly beaten (63 mg)
  • 2 cups scalded 1% milk with added Vitamin A (214.7 mg)
  • 1 teaspoon vanilla (.378 mg)

  • Combine sugart and cornstarch. Add lightly beaten egg and stir ih the lightly scalded 1% milk. Using a double boiler cook for about 15 minnutes. Stir constantly until mixture is thick. Cool, add vanilla. Inject into puff or slice puff in half along the sides lengthwise and spoon mix into bottom half, topping with other half.

    May also use our chocolate mousse mix or a salt free homemade custard or pudding mix. Refrigerate and serve cold.

    *May exchange for Light Whipping Cream. Add 2-tablespoons of confecitoner's sugar and 1 teaspoon of cornstarch if you do. Calories remain about the same, about 4 Kcal fewer per cream puff.

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