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Chocolate Souffle with Blackberries
Chocolate Souffle with Blackberries
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My Personalised Zoe Score: 74
1 serving
Everyone's gut microbiome is different, so you are unlikely get the same ZOE score as me. See the nutrition and dietary guidance below.
This single portion pudding can be whipped up quickly. It's ideal with coffee for breakfast, or a glass of red for dinner.
It is made with healthy ingredients, and at an indulgent 500 calories there is nothing to stop you from having it as a comforting main meal. The secret ingredient is roast butternut squash.
It's a sneaky way for me to get sweet root vegetables into my diet. I usually roast up a few big chunks of butternut squash (50 grams each), then use them as a sweetener for various recipes throughout the week.
Chocolate is really good for you, especially if you have high blood pressure.
The scent of chocolate will fill your house so its an ideal way to satisfy your chocolate cravings without blowing your blood sugar balance out of whack. With a little practice you can get that gooey chocolate centre too. I add black currents or raspberries to along with some maldon sea salt to really bring out that chocolate flavour.
You can split this chocolate souffle mix into two portions if you use oven proof cup cake holders instead of the large ramekins. This cuts back the calories to 250 and makes it a delicious after dinner treat, or small breakfast.
It's ideal for those long winter nights, or comfort eating when you have had a bad day or have a cold or flu.
Ingredients
Ingredients
Souffle Mix
Souffle Mix
2 large eggs
1 tsp of olive oil
1 tbsp psyllium husks
50 grams roast butternut squash (sweetener and raising agent)
1 tbsp organic cocoa powder
A few hazel nuts
1 tsp honey
1/2 teaspoon of salt
For Centre
For Centre
20 grams (1 piece) 85% Lindt Dark Chocolate
For Topping
For Topping
6 blackberries (or a tbsp of black forest frozen fruit mix with grapes removed)
1 tsp lemon zest
1/2 tsp salt
For Baking
For Baking
Large ramekin
1 tsp olive oil to grease
Cooking
Cooking
Preheat oven to 150 degrees
Bake for 20 - 30 mins
Nutrition
Nutrition
Nutritional Composition
Nutritional Composition
495 cals per serving
Carbs 17.7g
Fats 32.6 g
Protein 22.4 g
Fibre 11.9 g
10 different ingredients
Dietary Guidance
Dietary Guidance
Vegetarian: Contains dairy products
Blood sugar management: I am hypoglycaemic and this recipe gets me a good score for blood glucose. You can find out more about blood sugar management here
Fats: High in fats. Daily fat intake (your RDA) should be managed. It is important not to overindulge and to manage fat content in other meals throughout the day. Find out about managing high cholesterol here
Gluten Free: Suitable for celiacs provided you buy brands that guarantee no cross contamination. Find out more about a celiac diet here
FODMAP: Unlikely to irritate the gut. Find out more about FODMAPS here.
Low in processed ingredients: Greek yoghurt requires a moderate level of processing. Find out about ultra-processed foods here
Please credit me if you use any of my recipes for educational or commercial purposes. Traffic to this site helps me immensely!
©2024 Morna Simpson low-sugar-recipes.com
Disclaimer
Disclaimer
I do not offer medical or dietary advice and I am not qualified to do so. I recommend everyone to get support from a qualified health practitioner for their own personalised advice. If you have symptoms of a health condition you may benefit from getting tests and guidance for
Blood fat control (full cholesterol check)
Blood sugar management (24 hour sugar monitor)
Gut microbiome (poop test)
Blood tests in relation to specific symptoms
I got tested and it was life changing for me. I put my personal ZOE score as guidance for anyone who may have the same health issues as me.
If you are trying to lose weight speak to a health practitioner to
Measure your BMI (body fat ratio) and to
Recommend a daily calorie intake to lose weight
Your health practitioner can also keep you up to date on Recommended Daily Allowances (RDA) for fat, sugars and other nutrients to ensure you get a balanced diet that works for your particular health needs.
Do your own research
Do your own research
You will notice I use the term "in moderation" a lot. Just like one glass of wine with a meal can be healthy, while binge drinking is harmful to your health, almost all nutrients can be harmful in large doses.
It is really important you do your own research and take responsibility for managing your diet.
I am a big ZOE fan and will always recommend their podcast (on Apple or Spotify) and their video channel as a major source of up-to-date health information.
Information about ingredients and nutritional advice will get a outdated over time because nutritional science is constantly moving forwards. I do my best to keep things updated - but sometimes there will be a broken link, or I will be behind with the latest updates. I am sorry!
Please do your own research and find resources that you trust.
Method
Method
Step 1 Preparation
Step 1 Preparation
Oil up a large ramekin. Measure out ingredients
Step 2 Decorate and Serve
Step 2 Decorate and Serve
Put all the ingredients for the souffle mix, into a blender. Smoosh it up!
This should give you quite a thick souffle mix.
Decant the mix into the ramekin.
Step 3 Add Centre and Toppings
Step 3 Add Centre and Toppings
Push the square of dark chocolate into the centre of the mix.
Top with a sprinkle of salt, add blackberries and lemon zest.
Step 4 Bake
Step 4 Bake
Put into a preheated oven at about 150 degrees for 20 mins. It will rise right out the dish. Most ofthe things I bake need this lower than normal temperature because the ingredients are very dense.
If it is cooked at too high a temperature it won’t be light. Test with a knife to see if it has cooked through. It is nice when it is still al little gooey in the middle.
Remove from oven. Let it cool a little before eating as it will be bubbling hot.
Step 4 Serve
Step 4 Serve
Best eaten while still hot with a teaspoon of Greek Yoghurt to top it off. It is comforting, and satisfying and
a good cure for winter blues!
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