Loading ...Healthy Recipes Weight LossSummer Berry Soufflés
It’s hard to believe these berry beauties have less than 100 calories and only 4 grams of sugar. But the benefits don’t stop there. They’re also rich in a powerful antioxidant called ellagic acid that has been found to slow the growth of some tumors and help cancer cells self-destruct.1
Time To Table: 30 minutes
Serves: 6
The Benefits
Healing Nutrient Spotlight: anthocyanins, ellagic acid.
Good source of fiber; gluten-free, low sodium, low carb, low sugar.
Ingredients
2 cups organic raspberries
1 cup organic blackberries
2 tsp organic arrowroot
3 large organic egg whites
1 cup organic erythritol (try ZSweet)
1 tsp organic vanilla extract
1 tsp fresh organic lemon juice
1 ounce organic, unsalted pistachios, chopped
1/4 cup spring water
Preparation
Preheat oven to 400°F. In a medium saucepan, combine raspberries and blackberries with 1/2 cup erythritol, vanilla, and lemon juice. Bring to a simmer over medium heat, stirring often. Add arrowroot and continue to stir until thickened, about 1 minute. In a large bowl, beat the egg whites until they form soft peaks. Gradually add in the remaining erythritol, 2 Tbsp at a time, and continue to beat for about 3 minutes. Gently swirl in 3/4 cup of the berry mixture — leaving streaks in the egg whites. Spoon remaining berry mixture into six 1/2 cup ramekins. Top with the soufflé mixture, sprinkle with pistachios, and bake until golden on top, about 6 minutes.
Nutrition Information
71.2 kcal Calories, 9.48 g Carbohydrate, 0 mg Cholesterol, 2.49 g Total Fat, 4.44 g Fiber, 3.59 g Protein, 28.16 mg Sodium, 3.71 g Sugars, 0.27 g Saturated Fat, 0 trans-Fat, 1.13 g Monounsaturated Fat, 0.85 g Polyunsaturated Fat
Reference
- Labrecque L et al. Carcinogenesis. 2005;26(4):821-826.
[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]
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Tags: anthocyanins, dessert, ellagic acid, fruit
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