Fat is our friend. really! Copy
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Impressive and delicious cheese souffle

Solve the low-carb roux problem

It's the starting point for many French dishes, that creamy mixture that combines butter with flour to thicken sauces and also provides a starting point for souffles and many hors d'oeuvres.
        A classic roux is made from 50% flour and 50% butter. They are mixed over gentle heat until they combine and the flour cooks through. The basic version is white but if you cook it for longer, it turns from white to golden to dark... as needed.

From a roux to béchamel sauce
In this version, we mix in finely milled coconut flour as a replacement for wheat flour, increasing the proportion of butter to 2/3 because of the absorbent nature of coconut and cooking gently so as to preserve a light colour. We are on our way to making a béchamel sauce, so as soon as it's nicely combined, we add our cream/milk combination gently, bit by bit until we have a smooth sauce, the consistency of thick cream. Stir vigorously as the sauce thickens each time before adding a little more milk, salt and pepper to taste. 

        This approach to thickening the sauce reduces the carbohydrate load and makes the bechamel gluten-free.
        Even when finely milled, the coconut flour is not quite as fine as wheat flour so the sauce can be lightly textured. It also has a light after taste which many people like, but if you don't, try cornflour or arrowroot or one of the GF blends.

From béchamel to sauce Parisienne
We'll mix the beaten egg yolks into this sauce when it's off the boil(to avoid curdling but add taste and a further thickening agent), together with salt, pepper and nutmeg to taste, thus creating one of Escoffier’s favourite sauces. Originally it was named Sauce Allemande but now, it's generally known as Sauce Parisienne. If you stop at this stage, the sauce is an ideal accompaniment for poached eggs, fish or chicken.
        Or... as an alternative, you can even consider turning this into a velouté by adding some chicken stock gently to the mixture. This is in effect, a kind of tasty gravy.


From béchamel to cheese soufflé...
Don't be scared... it's easier to make than you think!
        Admittedly it's a big jump but it's really not that difficult. Essentially, you'll just be mixing your béchamel sauce, thickened with egg yolks and grated cheese, with whipped egg whites prepared as if for a stiff meringue (but please... no sugar!).

Directions for completion

  • First separate the eggs (not too cold is best)
  • Prepare your soufflé bowl by lightly oiling it and lining with finely grated parmesan (not flour as in some traditional recipes)
  • Take the béchamel sauce off the heat before adding egg yolks and beating into the sauce. This must not be re-heated now or you will 'scramble' the eggs.
  • Stir in the cheese until it is melted into the sauce.
  • Meanwhile, whip the egg whites till they form light but steady peaks.
  • Mix thoroughly one third of the egg whites into the cheesy sauce; then, gently blend in the remaining egg whites being careful not to lose too much volume.
  • Place in prepared, buttered soufflé bowl and cook at 180C for 35-40 minutes. Don't open the door for at least 30 minutes! Watch it magically rise.
First make your roux - only use finely ground coconut flour to avoid being 'gritty'.
LOW-CARB
Ingredients 1

 - 50g Butter
 - 30g cornflour
 - 150ml Full milk/ single cream
 - Salt and pepper
 - Dash of nutmeg

LOWEST-CARB Ingredients 2
 - 50g Butter
 - 20g to 25g of Coconut flour
 - 150ml Full milk/ single cream
 - Salt and pepper
 - Dash of nutmeg


LOWER-CARB Ingredients 3
 - 50g Butter
 - 20g Coco flour
 - 10g arrowroot or cornflour
 - 150ml Full milk/ single cream
 - Salt and pepper
 - Dash of nutmeg
Based on experience; I recommend adding just a little cornflour or arrowroot for a silkier souffle.
Ingredients
​

- 220 ml Béchamel sauce
- 6 egg yolks
- 150 gm grated cheese (comte and emmental work well; cheddar is fine though I add a little  parmesan)

​
- 7 whipped egg whites
- salt and pepper to taste
- butter to line the dish
- 25 gm finely grated Parmesan cheese
a pinch of grated nutmeg
Sammy Pepys was the pseudonym used by James Capon when writing this book. He is not a doctor or a nutritionist. He is concerned and increasingly suspicious of today's conventional wisdom when it comes to diet, health and the lack of progress on tackling growing rates of type-2 diabetes, obesity and related diseases.
Since then, he has advised numerous people about the benefits of low-carb diets and seen their health and energy levels rise. Weight loss is associated with this eating approach (he lost 7 kilos) but feeling good and having more energy is the main driver!
Disclaimer: The information, recipes and results mentioned on this site may not work for everyone. They do not represent medical advice and it is best to discuss any significant dietary changes with your Doctor.
  • Why fat is our friend
    • LCHF - A beginners' guide >
      • Which fats to use? >
        • More on low-fat & sat fat
        • Demon Fat
        • Fatty Facts: Omega 3 & 6
        • Eat fat, don't get fat!
        • How fat became the enemy
        • Fats, oils & LCHF
      • Diabesity & Food to avoid >
        • Resolving the Junk Food Dilemma
        • More on Diabesity
      • Red and processed meats?
      • Exercise to slim?
      • Milk. Low fat or regular?
      • Going low-carb step-by-step
      • LCHF. Who started it?
    • Overweight? Take a low-carb step
    • Wheat ain't what it used to be
    • What is a diet?
    • We are the experiment
    • Calories in equal calories out?
  • Junk Food
  • The book
    • About >
      • Recommended reading
      • Contact
  • LCHF Recipe Index
    • Breads and crackers >
      • Gluten free crispbreads
      • Einkorn Bread
      • Savoury Cheese muffins
    • Basic ingredients >
      • Chicken Stock
      • Wheat substitutes
      • Roux, Bechamel and Souffle
      • Yogurt and cream cheese
      • Make your own Ghee
      • Mayonnaise
    • From Muesli to Granola >
      • Benchmarking commercial brands
      • New York Cheesecake
    • Frying fish
    • Meat ragout >
      • Cottage Pie >
        • Comparisons
      • Chili con Carne
      • Moussaka
      • Meatballs
    • Boeuf Bourgignon
    • Italian Chicken Wrap
    • Country Pate
    • Omelettes
    • Quiche
    • Sides and dips >
      • Bacon, Water Chestnut Crisp
    • Salads >
      • Simply Salad in a Jar
      • Chopped Chicken Salad (spicy)
      • Thai inspired beef salad
      • Salade Nicoise
    • Veggies made interesting >
      • Cauliflower Rice
      • Cauliflower Mash
      • Indian style aubergine mash
      • Zucchini noodles
      • Suspiciously delicious cabbage
      • Tastier Tomatoes
    • Pizza base
    • Desserts >
      • Chia Seed Dessert
      • New York Cheesecake
  • Blog