Print Options:

Gluten-Free Crème Légère (Pastry Cream Lightened with Whipped Cream)

Gluten-Free Crème Légère (Pastry Cream Lightened with Whipped Cream)

Health Benefits of Gluten-Free Crème Légère (Pastry Cream Lightened with Whipped Cream) for Whole Health Flexi-Plan Diet

Incorporating delicious and nutritious desserts into a health-focused diet can seem challenging. However, with the Gluten-Free Crème Légère (Pastry Cream Lightened with Whipped Cream), you can enjoy a tasty treat while adhering to the Whole Health Flexi-Plan diet. This article delves into the health benefits of the ingredients used in this delightful dessert and why it's an excellent choice for various dietary plans.

Table of Contents

Understanding Crème Légère

Crème Légère, also known as lightened pastry cream, combines the richness of pastry cream with the light, airy texture of whipped cream. This gluten-free version swaps traditional ingredients for healthier alternatives, making it suitable for those with gluten intolerance and anyone aiming for a balanced diet.

The Role of Almond Milk

Nutritional Profile:

  • Calories: Low
  • Fat: Healthy unsaturated fats
  • Calcium: High
  • Vitamin D: High
  • Vitamin E: High

Health Benefits:

  • Bone Health: Rich in calcium and vitamin D, almond milk supports bone strength and health.
  • Heart Health: The unsaturated fats help maintain healthy cholesterol levels.
  • Antioxidant Properties: High in vitamin E, almond milk helps protect cells from oxidative stress.

Benefits of Coconut Sugar

Nutritional Profile:

  • Calories: Lower glycemic index than regular sugar
  • Vitamins: Contains B vitamins
  • Minerals: Rich in potassium, magnesium, and iron

Health Benefits:

  • Blood Sugar Control: Lower glycemic index helps prevent spikes in blood sugar levels.
  • Mineral Content: Provides essential minerals that support overall health and wellbeing.
  • Energy: Provides a slower release of energy compared to regular sugar, aiding sustained energy levels.

Arrowroot Starch: A Healthy Thickener

Nutritional Profile:

  • Calories: Low
  • Fiber: High
  • Vitamins: Contains B vitamins

Health Benefits:

  • Digestive Health: High fiber content aids in digestion and prevents constipation.
  • Gluten-Free: Suitable for those with gluten intolerance or celiac disease.
  • Metabolism Boost: B vitamins in arrowroot starch help in energy production and metabolic processes.

The Power of Himalayan Pink Salt

Nutritional Profile:

  • Minerals: Contains over 80 trace minerals
  • Sodium: Lower than regular table salt

Health Benefits:

  • Electrolyte Balance: Helps maintain fluid balance and supports muscle function.
  • Detoxification: Trace minerals assist in natural detoxification processes.
  • Improved Digestion: Enhances nutrient absorption and digestive health.

Wholesome Coconut Cream

Nutritional Profile:

  • Calories: Higher, providing energy
  • Fat: Contains healthy medium-chain triglycerides (MCTs)
  • Vitamins: Rich in vitamins C, E, B1, B3, B5, and B6
  • Minerals: High in iron, selenium, sodium, calcium, magnesium, and phosphorus

Health Benefits:

  • Energy Source: MCTs in coconut cream are easily absorbed and converted into energy.
  • Heart Health: Healthy fats in coconut cream support cardiovascular health.
  • Immune Boosting: High in vitamins and minerals, coconut cream boosts the immune system.

The Importance of Organic Ingredients

Using organic ingredients ensures that the food is free from pesticides, synthetic fertilizers, and genetically modified organisms (GMOs). This not only promotes better health but also supports sustainable farming practices that are beneficial for the environment.

Combining Ingredients for Optimal Health

By combining these nutritious ingredients, Gluten-Free Crème Légère provides a dessert option that aligns with the Whole Health Flexi-Plan diet. It supports various aspects of health, from maintaining stable blood sugar levels to providing essential vitamins and minerals.

Health Benefits of Whipped Coconut Cream

Nutritional Profile:

  • Calories: Low
  • Fat: Contains healthy fats
  • Vitamins: Rich in vitamins and minerals

Health Benefits:

  • Heart Health: Healthy fats help maintain cardiovascular health.
  • Satiety: Helps keep you full longer, aiding in weight management.
  • Immune Support: Vitamins and minerals support immune function.

Low Glycemic Index for Blood Sugar Control

Choosing ingredients with a low glycemic index, such as coconut sugar and almond milk, helps maintain stable blood sugar levels. This is particularly important for those managing diabetes or insulin resistance.

Antioxidants and Anti-Inflammatory Properties

Role of Antioxidants:

  • Cell Protection: Protects cells from damage caused by free radicals.
  • Inflammation Reduction: Helps reduce inflammation, which is linked to many chronic diseases.
  • Skin Health: Antioxidants support healthy, glowing skin.

Bone Health and Calcium Intake

Sources of Calcium:

  • Almond Milk: A great source of calcium, essential for bone health.
  • Coconut Cream: Provides calcium and magnesium, supporting strong bones.

Vitamins and Minerals for Overall Health

Essential Nutrients:

  • Vitamin E: Found in almond milk, supports skin health and immune function.
  • Iron: Present in coconut cream, essential for oxygen transport in the blood.
  • B Vitamins: Support energy production and metabolic health.

Gluten-Free for Digestive Comfort

Benefits of a Gluten-Free Diet:

  • Reduced Inflammation: Helps reduce inflammation in the digestive tract.
  • Improved Digestion: Alleviates symptoms of gluten intolerance, such as bloating and discomfort.
  • Energy Levels: Stabilizes energy levels by preventing digestive issues.

Suitable Diet Plans

Whole Health Flexi-Plan: The Gluten-Free Crème Légère fits perfectly into the Whole Health Flexi-Plan diet due to its nutrient-dense and balanced ingredient profile.

Gluten-Free Diet: Ideal for those with celiac disease or gluten intolerance, providing a safe and delicious dessert option.

Dairy-Free Diet: By using coconut cream and almond milk, this dessert is suitable for those who are lactose intolerant or prefer a dairy-free lifestyle.

Low Glycemic Index Diet: The use of coconut sugar makes this dessert suitable for individuals managing blood sugar levels.

Summary

The Gluten-Free Crème Légère is not just a delicious dessert; it is packed with health benefits that align with various dietary needs. By understanding the nutritional profile and health advantages of each ingredient, you can enjoy this treat while supporting your overall health and wellbeing. Whether you follow the Whole Health Flexi-Plan, a gluten-free, dairy-free, or low glycemic index diet, this dessert is a perfect fit.

By focusing on high-quality, nutritious ingredients, this lightened pastry cream is a testament to the idea that indulgent foods can also be healthful. Enjoy the best of both worlds with Silver Fork Gluten-Free's take on Crème Légère.

Kitchen Tools we love:

Cuisine
Courses
Difficulty Beginner
Time
Prep Time: 15 mins Cook Time: 10 mins Rest Time: 2 hrs Total Time: 2 hrs 25 mins
Servings 4
Calories 95
Best Season Summer, Suitable throughout the year
Description

This gluten-free Crème Légère from Silver Fork Gluten-Free and Whole Health Flexi-Plan is a light and creamy pastry cream perfect for filling tarts, eclairs, or enjoying on its own. Made with wholesome ingredients like almond milk and coconut cream, it's a healthier twist on a classic French dessert.

Ingredients
  • 4 cups Almond Milk
  • 1 Vanilla Bean (or 1 tsp Vanilla Extract)
  • 5 Egg Yolks
  • 2/3 cup Coconut Sugar
  • 1/2 cup Arrowroot Starch
  • Pinch of Himalayan Pink Salt
  • 3 tbsp Unsalted Butter (or coconut oil for dairy-free)
  • 1 3/4 cup + 2 tablespoons Coconut Cream, cold
Instructions
  1. In a heavy saucepan, add the scraped vanilla bean and almond milk together and bring to a simmer.
  2. Whisk the egg yolks, coconut sugar, arrowroot starch, and pinch of salt together in a bowl until the mixture lightens in color and becomes pale yellow.
  3. Temper the egg mixture by slowly whisking in the hot almond milk until homogeneous.
  4. Return the mixture to the saucepan and bring to a boil, stirring constantly over medium heat. Continue to whisk constantly and boil for up to 2 minutes until the pastry cream reaches 200°F.
  5. Remove from heat and strain into a clean bowl. Stir in the butter (or coconut oil) and mix until melted and fully incorporated.
  6. Cover with plastic wrap directly on the surface of the cream to prevent a skin from forming and place in the fridge to cool.
  7. Add the cold coconut cream into a mixing bowl with a whisk attachment and mix until stiff peaks form.
  8. Gently fold the whipped coconut cream into the chilled pastry cream until combined and smooth. Allow to chill until set, then use in your pastry recipes.
Nutrition Facts

Servings 4

Amount Per Serving
Calories 95kcal
% Daily Value *
Total Fat 4g7%
Saturated Fat 2g10%
Cholesterol 55mg19%
Sodium 12mg1%
Potassium 85mg3%
Total Carbohydrate 12g4%
Sugars 9g
Protein 2g4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Gluten-Free Pastry Cream, Dairy-Free Crème Légère, Healthy Pastry Cream Recipe, Almond Milk Pastry Cream, Coconut Cream, Pastry Cream, Lightened Pastry Cream Recipe, Gluten-Free Dessert Filling, Homemade Crème Légère, Easy Gluten-Free Pastry Cream, Healthy Crème Légère Recipe
Read it online: https://www.silverforkgf.com/recipe/gluten-free-creme-legere-pastry-cream-lightened-with-whipped-cream/