Blueberry Souffles

Blueberry Souffles

Dig in to this decadent, disease-fighting dessert! Not only is it low calorie, low-glycemic and gluten free, but it's packed with powerful age-defying antioxidants too.

Active Time: 20 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on May 03, 2009

Ingredients

Healing Benefits

This Recipe:

Preparation

Preheat oven to 400 degrees F.
In a medium saucepan, combine berries with 1/2 cup erythritol, water, 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 6, 1/2 cup ramekins.
Top with the souffle mixture, sprinkle with almonds and bake until golden on top, about 6 minutes.
Cool slightly, then serve.

The Benefits

*Excellent Source of:
*Good Source of: Vitamin C, Vitamin K, Manganese
*Preferences: Low Carbohydrate, Low Cholesterol, Low Fat, Low Sodium, Low Saturated Fat, No Dairy, No Fish, No Gluten, No Grains, No Legumes, No Molds, No Nightshade, No Peanuts, No Pork, No Poultry, No Red Meat, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 14.58

Calories: 82

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	2.6 g	*
Saturated Fat	0.2 g	*
Monosaturated Fat	1.5 g	*
Polyunsaturated Fat	0.67 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	43 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	12.7 g	*
Sugars	7.9 g	*
Fiber	2.4 g	*
Protein	3.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	40 IU	1%
Vitamin C	7.2 mg	12%
Vitamin D	0 IU	0%
Vitamin E	1.6 IU	5%
Vitamin B6	0.05 mg	2%
Vitamin B12	0.01 mcg	0%
Vitamin K	14.3 mg	18%
Folate	7.5 mcg	2%
Niacin	0.49 mg	2%
Riboflavin	0.15 mg	9%
Thiamin	0.04 mg	3%
MINERALS
Calcium	19.1 mg	2%
Copper	0 mg	0%
Iron	0.4 mg	2%
Magnesium	19.1 mg	5%
Manganese	0.36 mg	18%
Phosphorous	34 mg	3%
Potassium	118 mg	3%
Selenium	3.5 mcg	5%
Sodium	28.2 mg	1%
Zinc	0.27 mg	2%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	23.7 mcg
Beta-cryptoxanthin	0.03 mcg
Lutein + zeaxanthin	59.3 mcg
Lycopene	0 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).

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