Keto High Fibre Pea Flower Fool with Macadamia Crumble. 4g carbs.
This dessert is a little different from the usual sugar-free keto offerings.
No baking involved. With very few ingredients and with minimal effort, you too can make this yummy eye-candy. You may be perplexed about the Pea Flowers, but I assure you that they are very easy to find on line, as whole flowers that have been dried, or as a blue powder obtained from the dried flowers. Either will do.
For more info about Pea Flowers, search using their scientific name: Clitoria Ternata … cue giggles…. 😀
If you’re lucky enough to have grown some of these pretty plants at home, you can just dry the flowers yourself and store them for an ongoing, and free, supply.
The tiny petals turn liquids to a stunning blue colour that can magically change to various shades of pink when something acidic (like lemon juice) is added. They are a totally natural food colouring and the most wholesome way of creating home-made pink lemonade.
Of course if you like the look of my Keto High Fibre Pea Flower Fool with Macadamia Crumble, but you don’t want to bother with the Pea Flowers, you can use a ready-made, synthetic food colouring. Just be mindful of any sugar or dubious ingredients that it might contain.
What is a FOOL?
Well, we all know what a fool is…but we’re talking pudding here. The FOOL is a well-known English dessert. It is traditionally made with stewed and pureed fruit (again, traditionally you’d use gooseberries) folded into a custard (the classic recipe) or whipped cream (the modern take).
My low carb version of the FOOL doesn’t use any pureed fruit – it would make the sugar content way too high. Instead, I’ve folded Butterfly Pea Flower infused coconut water into whipped coconut cream. Thus re-creating the texture, but without those unwanted carbs.
To make it even more outstanding, this dessert has a very high fibre content, so it’s a super-food for the microbiota.
How to Make Keto High Fibre Pea Flower Fool with Macadamia Crumble.
For the base and topping, I made up a crumble by combining macadamia nuts, natural coconut flakes, coconut oil, Sukrin Fibersyrup Gold and a generous sprinkle of Himalayan pink salt. I really appreciate the slightly salty but velvety-sweet texture. However, if you don’t like sweet/salty combos, you can simply omit the salt altogether.
However, the Sukrin Fibersirup Gold, (or Allulose Syrup), is a must. The honey-like, malty flavour is to die for. And will not be replicated with any other sweetener that I’ve come across to date (…your suggestions and recommendations are always welcome!).
So. To sum up, for Keto High Fibre Pea Flower Fool with Macadamia Crumble, you only need two ingredients that you may not have to hand: Butterfly Pea Flowers and Sukrin Fibersirup Gold. The others are keto staples that I’m sure you all have in your kitchen cupboards or fridge.
Enjoy!
- Yield: 4
- Serving: 1
- Calories: 415
- Fat: 41g
- Net Carbs: 4g
- Protein: 4g
- 250ml carton of coconut cream (U.S. option HERE)
- 3 TBSP (6g) dried butterfly pea flowers (U.S. option HERE)
- 2 TBSP (25g) Sukrin icing 'sugar' (or Make your Own)
- 1 tsp (4g) unflavoured gelatine powder
- 90g macadamia nuts (U.S. option HERE)
- 45g coconut flakes (U.S. option HERE)
- 60g Sukrin Fibersyrup Gold or Allulose Syrup
- 35g coconut oil (U.S. option HERE)
- a generous sprinkle of fine Himalayan pink salt (U.S. option HERE)
- a few blueberries (optional)
- refrigerate coconut cream overnight, so that coconut water and solids separate.
- scoop coconut solids (about 170g) into a medium pyrex bowls or similar, and return to the fridge.
- pour coconut water (about 80g) into a small mixing bowl and heat in microwave until steaming (not boiling).
- add pea flowers to hot coconut water, stir and leave to steep while you proceed with making the crumble, occasionally squeezing and stirring, until the water has become dark blue in colour.
- strain and discard flowers, pressing into the sieve to squeeze out all the coloured liquid.
- stir gelatine into the blue coconut water and leave it to dissolve.
- whisk cold coconut solids until soft peaks form, then add icing 'sugar' and blue water, and whisk a little more until smooth;
- refrigerate until firm.
- put macadamia nuts and coconut flakes in a blender or mixer and pulsate a few times until you obtain a coarse crumbly mixture.
- transfer to a mixing bowl, and combine with fibersyrup, melted coconut oil and salt.
- put 25g of crumble on the bottom of a ramekin or serving glass and lightly press down so as to have a flat, even layer; repeat for the other 3 ramekin/serving glasses, then refrigerate.
- the remaining crumble should also be refrigerated until later.
- once the pea fool has solidified a bit, spoon it onto each crumble base; top with remaining crumble (you may need to stab it if it has clumped) and decorate with a few blueberries.
Macros exclude blueberries.
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.
