Recipe kept me from huge backward step. Blueberry . . .

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Being on a low carbohydrate food plan can be tricky when you have guests for dinner. They expect dessert, what can I give them that will satisfy their sweet tooth?  This recipe kept me from a huge backward step in my health goal.

Recipe kept me from huge backward step. Blueberry . . . Low carb, no grain, no GMO, no gluten. Lots of flavor

 

Recipe kept me from huge backward step. Blueberry . . .

Maybe the most popular reason to be on a Keto diet (High in healthy fats, Moderate to low Protein, Low Carbohydrate) is the amazing weight loss.

For me, with Keto and intermittent fasting, I reached my goal weight 15 months ago. My reason for staying on this regime is for my health. It is the number one diet to reverse diabetes II, to maintain mental health and in some circumstances reverse dementias, and lower heart disease to name a few benefits. Read more about the amazing benefits of a keto diet here.

Go for a high sugar treat – or not

I was under time pressure to have a great dessert for my guests. The temptation was to run over to the supermarket and buy a cheesecake or tiramisu. My husband said, “No. We have done that before and our health suffers, it sets us back.” Probably because we end up eating way too much. It has been said of high sugar treats – that they are not a reward they are a punishment.

I don’t know what it is but when I am feeling tempted, in my mind I can justify it. It can take me between one and two weeks to get my weight, blood sugar, and insulin back on track after a one meal binge. It just is not worth it.

I don't know what it is but when I am feeling tempted, in my mind I can justify it. It can take me between one and two weeks to get my weight, blood sugar, and insulin back on track after a one meal binge. It just is not worth it. Click To Tweet

Recipe kept me from huge backward step. Blueberry . . .

Recipe kept me from huge backward step. Blueberry . . . Crumble

Blueberry Crumble

Makes two 8″ x 8″ dishes

The recipe has three parts.

  • The bottom layer is a thin cake base.
  • The middle layer is the blueberries
  • The top is the crumble

Ingredients:

This recipe kept me from huge backward step. Blueberry . . . Ingredients

Base: 

4 eggs separated

75 grams of butter – melted

4 tablespoons of coconut oil – melted

1 tablespoon of pure Maple Syrup (13 g carb)

3/4 cup of almond meal or flour

1/2 cup of coconut flour

1 rounded teaspoon of baking powder

2 tablespoons of psyllium

Method: Grease two  8″ x 8″ dishes

Heat the oven to 350 F

  1. Mix the egg yolks with the melted butter and coconut oil
  2. Add the maple syrup
  3. Flours and baking powder along with the psyllium
  4. Beat the egg whites until thick and fold into the flour mix, don’t over mix.
  5. The coconut flour may make the batter too thick, if so, add 1/4 to 1/2 cup of water
  6. Divide into the greased dishes and cook about 20 minutes until firm and golden

_______________________

Blueberry layer:

This recipe kept me from huge backward step. Blueberry . . .layer

450 g of Blueberries

1 Medium apple peeled and sliced

Stevia (amount depends on the brand)

2 tablespoons of pure maple syrup

Two tablespoons of Chia

1/2 cup water

Method:

  1. Place all of the above into a saucepan over low heat. Simmer a few minutes until the apple is tender.

2.  Remove from heat and let it sit for around 30 minutes as the chia thickens the fruit mixture.

3.  Divide fruit over the cooked cake bases.

8" x 8" dishes with blueberries

________________________

Top, third layer:

1 and 1/2 cups shredded unsweetened coconut

2 teaspoons of cinnamon

1/2 cup of chopped nuts – I used a mix of walnuts and pecans

75 g of butter

Method:

  1. Mix all of the above together, chopping in the butter to make a crumble.
  2. Divide the crumble between the two dishes
  3. Place in the oven 350 F, until the butter melts and the coconut is golden.

___________________

Serve with a generous amount of whipped cream, coconut cream or nut cream.

Note: If you are reheating this dessert pour a little water around the edges so that it does not dry out.

Recipe kept me from huge backward step. Blueberry . . . dessert

The recipe is low carb but has more carbs than I would normally eat, but with guests we needed it to be a little sweeter. I used to use Zero in my recipes instead of maple syrup which would have significantly lowered the carbohydrate.

Although Zero is not as bad as Splenda I am tending not to use it because it is suspected of damaging the gut microbiome.

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