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I live in a green area and it's the time of year that blackberries are abundant — they grow everywhere! They are my favourite fruit and also happen to be very low in carbs. There were so many that I now have more than two kilos in my freezer — perfect for when they are not so plentiful.
If you are more sensitive to carbs, you should always eat berries with some protein and fat — this will help you avoid insulin spikes. Add a handful of almonds or macadamia nuts or even a cup of full-fat Greek yogurt. Protein and fat will help you stay fuller for longer and make this dip the ideal keto-friendly snack.
Here is a quick overview of the net carbs in 1/2 cup of all berries in case you want to try them:
- strawberries: 4.1 g
- raspberries: 3.3 g
- blackberries: 3.1 g
- blueberries: 8.9 g (wild blueberries have less carbs, ~ 7.3 g)
Hands-on Overall
Serving size 4 tbsp/ 65 g/ 2.3 oz
Nutritional values (per 4 tbsp/ 65 g/ 2.3 oz)
Net carbs2.8 grams
Protein5.6 grams
Fat13 grams
Calories140 kcal
Calories from carbs 7%, protein 15%, fat 78%
Total carbs2.8 gramsFiber0 gramsSugars2.2 gramsSaturated fat7.5 gramsSodium90 mg(4% RDA)Magnesium5 mg(1% RDA)Potassium120 mg(6% EMR)
Ingredients (makes 6 servings)
Instructions
- Cut the vanilla bean lenghtwise and scrape the seeds out with a knife.
- Place all the ingredients into a bowl and mix until well combined.
- Serve with berries or nuts, or even on its own.
- Store sealed in the fridge for up to 5 days.
Vanilla Protein Cheesecake Dip
Ingredients (makes 6 servings)
- 1 cup soured cream or crème fraîche (230 g/ 8.1 oz)
- 1/2 cup full-fat cream cheese (100 g/ 3.5 oz)
- 1/4 cup vanilla or plain whey protein powder, egg white protein powder or beef isolate powder or plant-based such as NuZest (25 g/ 0.9 oz)
- 1 vanilla bean or 2 tsp sugar-free vanilla extract
- 5-10 drops Stevia extract
- 2 tbsp powdered Erythritol, Swerve or other healthy low-carb sweetener from this list (20 g/ 0.7 oz)
Instructions
- Cut the vanilla bean lenghtwise and scrape the seeds out with a knife.
- Place all the ingredients into a bowl and mix until well combined.
- Serve with berries or nuts, or even on its own.
- Store sealed in the fridge for up to 5 days.
Nutrition (per 4 tbsp/ 65 g/ 2.3 oz)
Calories140kcal
Net Carbs2.8g
Carbohydrates2.8g
Protein5.6g
Fat13g
Saturated Fat7.5g
Fiber0g
Sugar2.2g
Sodium90mg
Magnesium5mg
Potassium120mg
Detailed nutritional breakdown (per 4 tbsp/ 65 g/ 2.3 oz)
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