So today a light went on in my head. Something that doesn’t happen too often these days with covid-19 stress and lockdown limiting my interactions. I have been seeing posts about ice cream made with egg whites. Everyone seems to be on the PSMF (Protein Sparing Modified Fast) kick these days like they invented it themselves. It’s been around for decades and there are plenty of good Facebook groups to share recipes and guide you on your journey. This is one of my favorite pages, PSMF (Protein Sparing Modified Fast). The people in the group are helpful and share recipes without conditions.
Anyhow I did a little google search and came up with a simple recipe that I could modify to make keto. To make it Protein Sparing just use a fat free sour cream or yogurt. It was in All Recipes, was a whopping 4 ingredients and so easy to ketofy. I doubled it, of course because summer is right around the corner. This is the original recipe Granny’s Ice Cream You can make it as low fat as you want but for my first attempt I used full fat sour cream because that's what I had in my refrigerator.
Recipe
1 Cup Liquid egg white (or 8 egg whites from pasteurized eggs)
1 1/3 Cups Sour cream or plain Greek Yogurt (use fat free for PSMF)
2/3 Cup swerve or other erythritol blend (I used 1/3 cup of allulose and the rest an erythritol/stevia blend)
1 teaspoon vanilla extract
Flavorings or fruit as desired.
In a large metal or glass mixing bowl beat the egg whites until foamy. Add the sweetener and vanilla and continue beating until soft peaks form. Fold in the Sour cream or yogurt until well blended and then add any additional flavors or ingredients you would like.
Scoop the mixture into a freezer friendly container that has a lid and freeze for 2 hours, stirring every 30 minutes to keep it from crystalizing.
You can use 2/3 cup of an erythritol sweetener or you can substitute some for Allulose like I did. Allulose helps keep it a soft easy to scoop texture.
Note: I found it too sweet the first time I made this so I have adjusted the sweetener amount
My full fat version was:
90 cal, 3.8g protein, 2.1gnet carbs, 7.4g fat.
Fat free version made with fat free Greek yogurt was:
38 cal, 6.8g protein, 2.0g net carbs, 0g fat
You should always input your own ingredients to calculate the macros of a recipe since we all use different brands.
Hope you all have a safe and healthy summer, enjoy!
