Keto Sugar Free Vanilla Cherry Cake Bombs. 2.8g carbs and ketolicious.
So these cake bombs contain cherries. But cherries are not keto-approved, right? WRONG!
The ketogenic lifestyle involves eating a diet that consists of plenty of good fats, medium amounts of protein, which can vary according to physical activity and age, and very few carbs. The resulting ketosis is a metabolic state whereby glucose depletion forces the body to use ketones for energy. Basically, you burn fat instead of sugar.
‘Keto-approved’ or ‘strict-keto’ foods are just silly notions – mostly perpetuated on social media – that have given birth to annoying myths. Sadly, thanks to a multitude of misguided social media ‘experts’ posting nonsense, many people believe that certain foods are actually prohibited. They’ve searched them in keto food guides and not found them. Or they found them in a ‘do not eat’ category. Suddenly, these foods are labelled unfit for keto due to their not being ‘keto-friendly’, or ‘keto-approved’, or ‘strict-keto’.
Let me clarify, yet again, that such lists were made up as a guide to help people separate the high carb foods from the low carb foods. The idea was to steer people towards making suitable choices. They should certainly not be interpreted as exclusive. Think about it: do you really believe that our liver can distinguish the 5g carbs content of zucchini from the 5g carbs content of lupin flour and arbitrarily decide “Nope. Not keto-approved, mate, I refuse to make ketones today!”. Doh!
Applying Common Sense Rather Than Looking at Keto Food Lists.
A little common sense is all that’s needed. Some foods contain mostly carbohydrates, so you must avoid them – in any amount. It’s pretty obvious. Without looking at a list, anyone should be sensible enough to realise that they cannot eat a portion of potato fries or half a watermelon if they want to stay in ketosis.
On the other, if a low-carb food item contains – for instance – wheat gluten, or is a legume, you shouldn’t automatically consider it unsuitable for the keto diet.
Unless you have reasons to avoid certain foods due to allergies or other medical issues, there is absolutely NO logical or scientific reason to exclude them. As long as the carbs in the portion you’re eating fit your personal macros, it’s a green light.
The one thing that should matter to everyone (but sadly isn’t), even if not following the ketogenic lifestyle, is the quality of the food that is consumed. Artificially hydrogenated fats (extensively used in restaurants, take-aways and industrially produced ready-meals or indeed most packaged foods), GMO produce, and lab-made artificial junk food should be avoided, for health reasons, even if they appear on an ‘approved’ list.
Rant over! Sorry, everyone. It was long overdue.
Cherries and Lupin Flour. What Was I Thinking?
I’d like to confess that there are actually TWO ‘controversial’ ingredients in my delicious Keto Sugar Free Vanilla Cherry Cake Bombs. Cherries and lupin flour. Both of which have outstanding nutritional profiles.
Remember: there are just 2.8g of net carbs in each one of my Keto Sugar Free Vanilla Cherry Cake Bombs. Just don’t say it out loud, or your liver might figure out where those carbs came from… LOL.
On a serious note, lupins are seeds from a leguminous plant that is a close relative of peanuts. So if you have an allergy to peanuts, you should avoid lupin flour – just in case you experience a reaction (rare – but possible). Only 30g of lupin flour is used in the recipe. This means a mere 5g in each serving, which I doubt would be enough to trigger a reaction. But it’s your decision. If you’re concerned, simply swap the lupin flour for almond flour. You won’t get the same result, but it will have to do.
How to Make Keto Sugar Free Vanilla Cherry Cake Bombs.
After such an unusual and long rant, I’m happy to announce that this is a very quick, one-bowl recipe. It’s a very recent conception. My cherry tree produced an-abundance of very tasty fruits this year, and I posted a photo on Instagram, asking for ideas as to what I could do with them.
These Keto Sugar Free Vanilla Cherry Cake Bombs popped into my head after reading all the comments that were posted and taking on board numerous suggestions. Thank you all for helping me decide!!!
- Yield: 6
- Serving size: 1
- Calories: 192
- Fat: 16.5g
- Net Carbs: 2.8g
- Protein: 6.5g
- 60g pitted and chopped fresh cherries (net weight) + 6 whole cherries
- 2 medium eggs
- 60g unsalted butter
- 60g erythritol (U.S. option HERE)
- ½ tsp pure stevia powder (U.S. option HERE)
- 1 tsp vanilla extract (U.S. option HERE)
- a pinch of fine Himalayan pink salt (U.S. option HERE)
- 30g lupin flour (U.S. option HERE) (international delivery option HERE - use sponsor code CmV5vIU8 for discount at check-out)
- 60g fine almond flour (U.S. option HERE)
- 1 tsp baking powder
- 10g (1 square) unsweetened 100% dark chocolate (U.S. option HERE)
- ½ tsp coconut oil (U.S. option HERE) - optional
- 1 tsp Sukrin icing 'sugar' - optional
- pre-heat oven to 160C fan (180C static).
- warm up butter until very soft (not completely melted), then add eggs, salt, vanilla extract, erythritol and stevia, and whisk until well combined (it will look a bit curdled - that's fine).
- incorporate lupin flour, almond flour and sifted baking powder, whisking until the batter becomes dense but smooth.
- fold in chopped cherries, then spoon into 6 semi-spherical moulds (U.S. option HERE)
- bake for 20 minutes (do the skewer test), remove from oven and let cool in their moulds.
- when totally cold, flip the bombs over to a serving plate, cut out a little notch in the centre of the dome, drizzle with melted chocolate (I added a bit of icing 'sugar' and a bit of coconut oil to mine, but that's optional) and sit a cherry into the notch.
- keep refrigerated until ready to serve.
Macros include cherries on top.
Metric kitchen scales are an inexpensive yet invaluable gadget to ensure accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use. For U.S. option click HERE.