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Low Carb Cherry Clafoutis

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 can add to your repertoire for summer desserts for those on a low carb lifestyle.

Low Carb Cherry Clafoutis

Low Carb Cherry Clafoutis

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:

  1. 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;
  2. berries are the least problematic with respect to weight gain.
  3. 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
  • Rhubarb
  • Blackberries
  • Cranberries

Fruits Low to Medium in Sugar

  • Strawberries
  • Casaba Melon
  • Papaya
  • Watermelon
  • Peaches
  • Nectarines
  • Blueberries
  • Cantaloupes
  • Honeydew
  • Apples
  • Guavas
  • Apricots
  • Grapefruit

Fruits Fairly High in Sugar

  • Plums
  • Oranges
  • Kiwifruit
  • Pears
  • Pineapple

Fruits Very High in Sugar:

  • Tangerines
  • Cherries
  • Grapes
  • Pomegranates
  • Mangos
  • Figs
  • Bananas
  • 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.

Course Dessert
Keyword cherry clafoutis, low carb dessert, low carb clafoutis, keto cherry clafoutis
Prep Time 10 minutes
Total Time 45 minutes
Servings 8
Author Dorothy Stainbrook (HeathGlen)

Ingredients

  • 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

Instructions

  1. Preheat oven to 350 degrees.  Use butter to grease a 9" round baking dish or several smaller dishes or ramekins

  2. In a blender add all ingredients except cherries and blend to mix thoroughly

  3. Pour mixture into the baking dish(s) and drop in halved cherries to cover (they will sink a bit)

  4. 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.

Recipe Notes

Nutritional Analysis (per serving)
  • calories: 149 
  • fat:  11 grams
  • carbs:  11 grams
  • sugar:  4 grams
  • protein:  7 grams

Online Coaching Available:

I have followed the slow carb diet for 2 years, the keto diet for 1 year and now I currently do a nuanced version of the best of both including a 16/8 intermittent fasting protocol.  I have put my “been there done that” knowledge to work helping people figure it out and customize the approach that works for them.  I am currently an online fitness coach (info can be found here if you’re interested), and have just hit the 325-client mark.  Come and visit me and see if online coaching might be for you!

If not for diet or exercise, there are other coaches on the site that coach anything from writing a blog, to getting up early, to getting rid of that pesky procrastination.  Explore the site while you are there.  There are some wonderful coaches and the testimonials will tell you what you need to know.  Click here to get to my profile and then explore others from there.

2 Comments

  1. nanci1959 on July 11, 2018 at 8:26 pm

    Thank you for this! We are in San Diego and there are many fresh cherries to work with!

    • dorothy stainbrook on July 11, 2018 at 8:35 pm

      Wonderful! California is so lush with produce and fruit. I love their farmers’ markets!

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