This is my first attempt at making a healthy soufflé and I’m pretty proud of it if I do say so myself! Souffle’s have a reputation for being difficult to make at the best of times, so I wasn’t confident with how a healthy version would turn out. However, this went really well and was delicious. It’s a great way to satisfy sweet cravings without doing yourself any harm. The recipe below uses blueberries and bananas, but the possibilities really are endless, and I’ll plan to share more in the coming weeks….I’m already planning a coconut and lime flavour!
The recipe will show how to make the banana flavour soufflé, and then a separate blueberry coulis to accompany this (which you can pour over the soufflé if you wish).
The main change from a normal souffle is the use of Stevia instead of sugar. Stevia is a natural plant that is very very sweet, and is a great healthy replacement to sugar. Don’t confuse this with other processed sweeteners, such as Candarel (which should be avoided). It is natural. There are other sugar free sweeteners that I am ok with using, such as Xylitol and Truvia, all of which have a slightly different taste. All work well, so you may want to go with your preference.
Recipe: Banana Souffle with Blueberry Coulis
Ingredients
- 150g Blueberries
- Stevia
- 15g Unsalted Butter
- 1 Banana (chopped)
- 2 Large Egg Whites
- Stevia
Instructions
- To make the coulis, put the blueberries and 1tbsp Stevia into a saucepan with 100ml water. Bring to the boil. Take off the heat and allow to cool. Then, using a hand blender, blend the mixture, and pass through a sieve. Put back on to the hob, bring to the boil once again, and allow the mixture to reduce until it starts to go syrupy. As soon as it starts to go syrupy, take off the heat and allow to cool.
- For the souffles, preheat the oven to 200c, and place a baking tray in the oven (to let it heat up). Evenly grease the inside of 4 ramekins with the butter, then coat the inside of the ramekins with stevia (the Stevia will provide some grit for the souffle mixture to grip to and will allow it to rise, so this step is very very important).
- Place the chopped banana into a food blender and belnd until smooth.
- Place the egg whites into a dry bowl and whisk until soft white peaks are formed. As you are whisking, gradually add a dessert spoon Stevia, whisking all the time.
- Using a spatula /metal spoon (ensure the utensil that you use is made of metal), gently fold one third of the egg whites into the banana mixture, then gently fold in the remainder of the egg whites.
- Spoon the mixture into the four ramekins. Then tap them gently on the worktop to get rid of any air, and lightly run a finger round the rim.
- Try to make sure the top of the ramekins are levelled off, except for the small indent round the edge which you have made with your finger.
- Put the ramekins on to the pre heated baking tray and place in the oven for 10-12 minutes until the mixture has risen. During this time, do not keep opening and closing the oven door as the mixture won’t rise.
- Serve alongside the coulis.
- Enjoy!
Preparation time: 20 minute(s)
Cooking time: 12 minute(s)
Number of servings (yield): 4
Would love to know how you get on with this recipe. If the mixture doesn’t rise perfectly make sure you have followed the above steps exactly. Gritting the ramekins with the Stevia is very important, as is making sure you keep the oven door closed whilst the mixture is cooking. Mine didn’t rise perfectly first time (it was a little lop sided because I hadn’t flattened the top of perfectly before cooking) but it still tasted great!
Let me know how it goes!
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