If you love fruit as much as I do, then I’m sure you are thankful we can still have berries following the keto way of eating. Blackberries, blueberries, strawberries, and raspberries are the star of this Berry-Goodness Topping recipe.
Strawberries, blackberries, and raspberries can be eaten in small amounts on a keto low-carb diet. Even blueberries are allowed on the keto diet in small portions. That’s because berries are lower in carbohydrates and in sugar.
- Raspberries – 1/2 cup contains 3 grams of net carbs.
- Blackberries – 1/2 cup contains 4 grams of net carbs.
- Strawberries – 1/2 cup contains 6 grams of net carbs.
- Blueberries – 1/2 contains 6 grams of net carbs.
More importantly, berries have a low glycemic load and index, making them a perfect choice for keto snacks.
Berries Are A Super Food
Fruits, especially berries, are full of antioxidants, which are great for keeping you healthy. In addition to antioxidants, berries are full of fiber and vital nutrients. Such as vitamin a, vitamin c, flavoniods catechin, epicatechin, quercetin, and anthocyanidin.
Just one cup of blueberries has 10x the USDA’s recommended daily dose! Not to mention, that cooking the berries (like we do in this recipe) helps make these nutrients bioavailable, which means that your body can absorb them better.
Xanthan Gum Explained
Never heard of it? Me either, that is until I was looking for a binder and thickener replacement when we began the keto way of eating.
What is xanthan gum and is it healthy?
Xanthan gum is a complex exopolysaccharide, meaning that it is a polymer composed of sugar residues, secreted by a microorganism into the surrounding environment. Produced by plant-pathogenic bacterium – a microorganism that causes several diseases in plants – xanthan gum is widely used as a thickening and stabilizing agent
The FDA has approved Xanthan Gum safe for human consumption. In fact, you have probably consumed this several times a week without realizing it.
Foods that have Xanthan Gum
- Salad dressings
- Bakery products
- Fruit juices
- Ice creams
- Sauces and gravies
- Gluten-free products
- Low-fat foods
The one thing I enjoy about cooking with this is you only need a touch to thicken your sauce. As an added bonus, it doesn’t leave a flavor or grainy texture like flour and cornstarch do.
How Much To Use
As I mentioned above, you only need a tiny amount of Xanthan Gum to do the trick. If you are using it in cakes, breads, or cookies, add 1 tsp. Since we are only wanting to thicken our sauce and not bind flour, all you need is 1/4 tsp to give your berries the perfect consistency.
Berry-Goodness Topping Suggestions
Now that you have the secret to Berry-Goodness, where are you going to put them? In addition to eating them just as they are, here are some yummy suggestions for you to try.
- Amazing Keto Strawberry Crepes (recipe here)
- Top with Vanilla Bean Whipped Cream (recipe here)
- Keto Friendly Nutella (recipe here)
- Gluten and Grain-free Biscuits
- Keto Ice Cream
- 2 Cups Berries (strawberries, raspberries, blackberries, blueberries)
- 2 Tsp Erythritol Sugar
- 1/4 tsp Xanthan Gum
- Rinse your berries and drain
- If using strawberries, remove the tops off and chop, all other berries leave whole.
- Add berries to medium saucepan
- Add sugar and stir
- Use your spoon to mash berries a little to release juices
- Cook over low-medium heat, stirring occasionally for about 5 minutes or until the berries start to bubble
- Add xanthan gum and stir, cooking 1-3 minutes more.
- Your berry topping will start to thicken.
- Once your sauce starts to thicken, remove from heat and let cool
- Add your berry topping to your crepes, biscuits or eat by itself topped with whipped cream.
What is your favorite way to eat our Berry-Goodness Topping? Be sure to pin this for later!
This is a guest post by Amber Bradshaw of My Homestead Life. Amber is an environmentalist, homesteader, garden and outdoor enthusiast. She is a wife, mother of three. Amber owns a contracting business with her husband, was President of the local Herb Society for the last three years, a 4-H Leader, Blogger and runs a CSA. Amber strives to get back into nature with a more sustainable and self-reliant lifestyle that fits a busy schedule and a tight budget. She lives on the east coast with her family on a little over 1/4 acre and encourages others to do big things with small spaces.