Dairy Free Pumpkin Souffles

Dairy Free Pumpkin Souffles

Active Time: 15 minutes | Total Time: 45 minutes

Serves:

Calculate

Added by Healing Gourmet
on November 13, 2011

Ingredients

Healing Benefits

This Recipe:

Eggs: The Better Breakfast for a Healthy Heart

Preparation

Preheat 350 degrees F. Lightly spray 4-4 ounce ramekins with nonstick spray.
Separate the eggs.
In a medium bowl, add the pumpkin, coconut milk and vanilla. Mix well to combine.
Mix the egg yolks, erythritol, stevia, cinnamon, cloves and nutmeg. Whisk into pumpkin mixture.
In a clean, dry mixing bowl, beat egg whites until stiff peaks form Gently fold egg whites into pumpkin.
Fill each ramekin with 1/2 cup of the mixture.
Place the ramekins in the oven (you may use a water bath, if desired).
Bake 25 minutes or until a toothpick comes out clean.

The Benefits

*Excellent Source of: Vitamin A, Manganese
*Good Source of: Iron, Protein, Selenium, Vitamin K, Riboflavin, Phosphorous
*Preferences: Low Carbohydrate, Low Sodium, Low Sugars, No Citrus, No Dairy, No Fish, No Gluten, No Grains, No Legumes, No Molds, No Nightshade, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 11.94

Calories: 129

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	8.9 g	*
Saturated Fat	6.3 g	*
Monosaturated Fat	1.2 g	*
Polyunsaturated Fat	0.44 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	24 mg	*
EPA, DHA	1 mg, 9 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	105.8mg	*
Total Carbohydrate	7.6 g	*
Sugars	3 g	*
Fiber	2.3 g	*
Protein	6.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	9657.9 IU	193%
Vitamin C	3.1 mg	5%
Vitamin D	8.8 IU	2%
Vitamin E	0.93 IU	3%
Vitamin B6	0.08 mg	4%
Vitamin B12	0.34 mcg	6%
Vitamin K	10.5 mg	13%
Folate	24.2 mcg	6%
Niacin	0.27 mg	1%
Riboflavin	0.23 mg	14%
Thiamin	0.04 mg	3%
MINERALS
Calcium	45.1 mg	5%
Copper	0.1 mg	5%
Iron	2.4 mg	13%
Magnesium	33.6 mg	8%
Manganese	0.54 mg	27%
Phosphorous	100.1 mg	10%
Potassium	257.1 mg	7%
Selenium	11.5 mcg	16%
Sodium	69.9 mg	3%
Zinc	0.57 mg	4%
PHYTONUTRIENTS
Alpha-carotene	2937 mcg
Beta-carotene	4254.3 mcg
Beta-cryptoxanthin	4.6 mcg
Lutein + zeaxanthin	84.4 mcg
Lycopene	0.11 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

Rating & Reviews

Write your own

There are no reviews yet