Cherries are currently in season, and although fruit is to be avoided on a strict ketogenic diet, berries and cherries are some of the fruits that pack in enough micronutrients and fiber that the sugar content is somewhat mitigated IMHO. This Low Carb Cherry Clafoutis is made with almond flour, eggs, a bit of sugar (or sugar substitute), and of course cherries. It is a really delightful summer dessert for those on a low carb lifestyle.
Where Various Fruits Fall on the Relative Sugar Scale (including Cherries):
A lot of people I talk with or coach have trouble with the idea that fruit is to be avoided on a low carb, slow carb or ketogenic diet. There are a lot of variables to consider before excluding all fruit entirely however (i.e., if your goal is weight loss or maintenance, if you partake in cheat days, and what kind of fruit we are talking about). Excluding fruit entirely would make this low carb cherry clafoutis a non-compliant dish on a strict ketogenic diet.
The main reason fruit is not considered compliant with these low carb lifestyles is the amount of sugar that is found in most fruit (in the form of fructose) and how it can impact weight loss.
There is a big difference however between fruit and processed sugar in terms of “health”. Fruit definitely has some antioxidants and nutritional benefits that are healthy in a diet. My recommendations on incorporating fruit into the slow carb diet are as follows:
- when you are trying to lose weight include fruit on your cheat day ( or once a week) but exclude it during the other 6 days;
- berries are the least problematic with respect to weight gain.
- learn the hierarchy of which fruits are best and worst in terms of fructose and glucose responses. Here is a very simple list of fruits and their “relative” amounts of sugar compared to each other:
Fruits Lowest in Sugar:
- Lemons or limes
Fruits Low to Medium in Sugar
- Casaba Melon
Fruits Fairly High in Sugar
Fruits Very High in Sugar:
- Dried Fruit
Low Carb Cherry Clafoutis
While Bing Cherries are one of the fruits higher in sugar, they are packed with vitamins, micro-nutrients and antioxidants. Using almond flour and a sugar substitute allows this dish to be a relatively low carb dessert that is quite delicious.
- 1 cup almond flour
- 4` large eggs
- 3/4 cup almond milk, unsweetened
- 1/4 cup heavy whipping cream
- 3 Tbsp Truvia modify for other sweeteners
- 1 tsp Truvia modify for other sugar substitutes
- 1/2 tsp salt
- 1 Tbsp vanilla
- 1 tsp lemon zest zest of 1 lemon
- 2 cups pitted cherries halved
- 2 Tbsp Amaretto optional
Preheat oven to 350 degrees. Use butter to grease a 9" round baking dish or several smaller dishes or ramekins
In a blender add all ingredients except cherries and blend to mix thoroughly
Pour mixture into the baking dish(s) and drop in halved cherries to cover (they will sink a bit)
Place in middle rack of oven and bake 35-40 minutes or until golden brown on top. Remove and let cool in dish. It will puff up while baking and deflate in the middle upon cooling. That's OK...it still looks and tastes great.
Nutritional Analysis (per serving)
- calories: 149
- fat: 11 grams
- carbs: 11 grams
- sugar: 4 grams
- protein: 7 grams
Online Coaching Available:
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