Keto Yoghurt Cream with Crumble. 3.8g carb per serving
I have two delights for you today. A delicious Yoghurt-based Cream fluff and a fabulous Crumble.
Combining them creates a fabulous, instant dessert. Make them ahead and you’ll have an easy dessert ensemble for a few days.
Neither elements are time consuming. The crumble is ready for baking in 10 minutes. The Yoghurt Cream fluff takes 5. Serving takes 10 seconds. Devouring it…well, that’s up to you. I literally inhale mine.
How to Make Keto Yoghurt Cream with Crumble
First off, make the Crumble. It tastes great, it’s an all-in-one-bowl affair, it’s super quick, and takes little manual effort.
However, although it comes together quickly and needs just 13-15 minutes baking, it requires cooling completely, otherwise it won’t be crunchy.
In fact, I find it nicer and crunchier when left overnight on the kitchen counter.
The Whipped Yoghurt Cream is so simple that I don’t even think it qualifies as a recipe. All you do is whip up the cream, tip in sweeteners and vanilla extract, add zero-fat Greek yoghurt (I use Fage Total 0% Fat as it has the lowest carbohydrate content), and whip again to obtain a fluffy and airy cream. Ta-da! Quick and easy, yet so much more palatable than whipped cream or plain yoghurt on their own.
And of course it can be customised with all sorts. Think fruit coulis, coconut shreds, berries, nuts, cocoa powder, and/or any flavouring you fancy.
The Perfect Crumble Topping
You may well be wondering how this crumble differs from a standard keto crumble. Or why so many ingredients when you can make crumble with just almond flour and butter.
The answer is simple: I set myself the goal to create a healthier alternative, with reduced nut content, fewer carbohydrates and fewer calories. And that necessitated a combination of ingredients in order to achieve the correct texture and flavour.
Since returning to keto following a successful carnivore experiment, only minimal non-animal based foods have appeared on my table. In particular, I’ve been avoiding nuts in general, as they are high in omega 3 and inflammatory components – especially almonds.
On the positive side, almonds are delicious, slightly sweet and great for keto baking. On the negative side, the majority of almonds and almond products come from damaging mono-crops and are extremely high in inflammatory oxalates. Read what Dr. Bill Schindler says about almonds HERE. Matter of fact, they are some of the worst foods in terms of oxalates and salicylates. My past psoriasis flare-ups are testament to that.
By the way, if you suffer from kidney stones, you might want to consult this table so as to minimise or avoid the foods listed, which are likely to aggravate the condition.
So, in my aim to reduce almond content in all my desserts, I tested various low-carb ‘flour’ combinations until I got the result I wanted. And here it is. My Best Crumble Topping.
Enjoy!
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Crumble Topping
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line a small baking tray with foil.
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pre-heat oven to 180°C static.
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weigh and mix all dry ingredients in a large bowl.
50 g ground almonds, 30 g lupin flour, 40 g desiccated coconut, 20 g oat fibre, 50 g brown sweetener, ¼ tsp pure stevia powder
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cube butter directly into the bowl and add vanilla extract.
60 g butter, 1 tsp vanilla extract
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combine by grabbing and squeezing between your fingers for a few minutes until the butter is well incorporated and crumbs have formed; the mixture will feel powdery at first, but after working it for a while it will start to clump together.
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create small lumps of crumble more or less of equal size to suit your preference, then transfer them to the baking tray.
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bake for 13-15 minutes, until golden.
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remove from oven and leave aside – the crumble will become crunchy once cooled.
Whipped Yoghurt Cream
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using a hand-held stick whisk, whip cream until it begins to thicken, add sweeteners, vanilla and optional flavouring, and continue whipping to very firm peaks.
150 g double cream, 30 g allulose, ½ tsp pure stevia powder, ½ tsp vanilla extract, (optional) extract or flavouring of choice
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add yoghurt and whip again to combine.
300 g 0% fat Fage Yoghurt
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transfer to a sealed container and keep chilled.
Nutrient content for TOTAL Yoghurt Cream recipe, which makes 4 portions of 120g each: Kcal 867, Fat 76g, Carbs 11.4g, Protein 33g.
Nutrient content for TOTAL Crumble Topping recipe, which makes 7 portions of 35g each: Kcal 1128, Fat 104g, Carbs 7.4g, Protein 24g.
Best assemble the two components when ready to serve.
The Yoghurt Cream will release liquid (lactose) over time – discard.
Best avoid stirring the Yoghurt Cream before serving, as it will make the mixture less fluffy and more watery.
Use Metric Kitchen Scales to weigh ingredients accurately.
Food Scales (UK)
Food Scales (U.S.)
Serving: 1SEE NOTES | Calories: 378kcal | Carbohydrates: 3.8g | Protein: 11.7g | Fat: 33.8g
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