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healthbetold · 4 years ago

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Keto-style July 4th summer parfait is red, white and blue

For those on a keto diet, summer is a challenge with all the backyard barbecues laden with potato salad, pies, and hamburger buns.

A keto diet is a low-carb, high-protein, and high-fat diet. The idea is that when you reduce your intake of carbohydrates, your body’s usual source of energy, fat will be used for fuel.

This diet is currently popular, with cookbooks and products promoting its benefits.

“Keto BBQ” by Faith Gorsky and Lara Clevenger (Adams Media, imprint by Simon & Schuster, $ 14.99) is a cookbook to walk you through summer cooking. While it’s obvious that pasta salads are a no-go, the authors note the hidden sugars in condiments and sauces that are must-have items for your summer dishes.

Gorsky, a food blogger, and Clevenger, a registered nutritionist, offer keto versions of potato salad (cauliflower “potato” salad), cornbread (jalapeno cheddar “cornbread”), and, for the ambitious, hot dog and hamburger buns.

The 150 recipes use low-carbohydrate ingredients, healthy fats and a variety of vegetables. You have to get used to using alternative sweeteners like surkin, which is made from monk fruit.

Here are two recipes from the cookbook that combine to create a patriotic parfait. It’s topped with shortbread bars that you can enjoy on their own as a biscuit.

More: Make the best lemon squares ever at home

Red, white and blue berry parfaits

For the strawberry jam

11⁄2 cups whole strawberries, peeled

4 teaspoons of granulated monk fruit erythritol mixture (like the Surkin brand)

1⁄16 teaspoon of salt

For the yogurt cream

1 cup unsweetened whole milk Greek yogurt (like FAGE)

2 tablespoons of granulated monk fruit erythritol mixture

1⁄2 teaspoon of pure vanilla extract

2/3 cup heavy whipped cream, whipped to stiff tips

For covering

3 shortbread bar squares, crumbled (see recipes)

6 tablespoons of fresh blueberries

For the strawberry jam: In a medium-sized bowl, put all the ingredients in a bowl and mash with a fork to a lumpy consistency. Put aside.

To make the yogurt cream: Mix the yogurt, monk fruit erythritol, and vanilla in a medium-sized bowl. Add a quarter of the whipped cream at a time and stir gently after each addition.

Place 1 tablespoon of strawberry jam on the bottom of each of six individual parfait glasses.

Distribute the yoghurt cream evenly between glasses.

Spread the rest of the strawberry jam evenly between glasses and spoon over them.

Top with crumbled shortbread bars.

Put 1 tablespoon of fresh blueberries on each parfait. Serve.

For 6

Per serving

Recipes from the “Keto BBQ” by Faith Gorsky and Lara Clevenger. Used with permission from the publisher, Adams Media.

More: A chocolate chip cookie to enjoy from Jaswell’s Farm

Shortbread bars

1⁄4 cup unsalted butter, at room temperature

4 tablespoons of granulated monk fruit erythritol mixture (like the Surkin brand)

1 teaspoon of pure vanilla extract

1/4 teaspoon salt

1 cup of almond flour

Preheat the oven to 325 degrees. Line an 8 by 6 inch glass dish with parchment paper.

In a large bowl with an electric mixer on medium speed, mix the butter and monk fruit erythritol, then stir in the vanilla, salt, and almond flour.

Press the dough evenly into the prepared form and press it flat with a metal spatula.

Bake for 25-30 minutes until golden brown.

Let cool 2 hours before cutting so that the shortbread hardens and becomes crispy. Cut into sixteen squares.

Cover and store at room temperature for up to 5 days.

Servings 8

Per serving

Note: If it’s damp outside, these cookies may lose some of their crispness. They bake well in a 325-degree oven for about 10 minutes. Watch them closely so they don’t get too dark!

The post Keto-style July 4th summer parfait is red, white and blue first appeared on Health be Told.

source https://healthbetold.com/keto-style-july-4th-summer-parfait-is-red-white-and-blue/

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