...delighted you made it here!

Most of us females these days know all about the deprivation that staying or getting in shape calls for, so did I.

Forget about trying to keep holding down the lid on your cravings, living a sweet life is not an illusion, being a “well fed and watered girl” is such a better place to be...

Reap the benefits of home made Stevia sweetened treats no matter where you are on your personal body image journey as I share with you my life as a Fit and Fed Girl that has found some peace with food and hopefully inspire you to join me and enjoy the road ahead.

No matter what the foodture brings!

MK xx

Lactose, Gluten, Starch and Sugar free Chocolate Souffle evening treats

recipe for Lactose, Gluten, Starch and Sugar free Chocolate Souffle  evening treats


This recipe is a bit like the super quick Cheese Cake Souffle – sugar and gluten free with the help of Stevia-sweet  but it is totally Lactose free with a fruity Blackcurrant fruit spread centre.

It doesn’t take much, you just need  2 small ramekins or tea cups, and 5 minutes of preparation and 25min patience, use them to meditate 😉 and build your patience.


Makes: 2 mini ramekins (you can also use tea cups)

Prep time: 5 min

Cooking: 25 min at 180 degree celsius


You need:

    • 3 Eggs (separated)
    • 2 tbsp Coconut Flour
    • 2 tbsp unsweetened organic Cocoa powder
    • 6 tbsp Water
    • 2 tbsp of Meridian Blackcurrant fruit spread sweetened with grape juice concentrate
    • 1-2  knife-tips Stevia-sweet 90% powder dissolved in 1 table spoons hot water

Note: getting the sweetness to the desired level is a matter of trial and error, the best thing is to start with a smaller amount of whatever Stevia you have on hand, it can be ready-use, liquid or tabs (need to be dissolved too), adding more is easier than diluting – you could end up with a huge amount of treat -Don’t have any Stevia yet? – you can always use normal sweetener products until you are set up.


Separate eggs into two bowls, add part stevia extract powder to the egg white part to the egg yolks.

Beat the egg whites to a stiff peak, set aside.

Beat the egg yolks with the stevia and the water until well mixed, then add the Coconut flour and mix with electric mixer until well combined.

Ensure the texture is thick and creamy before adding in the egg whites.

Take a ladle to add the stiff egg white bit by bit under the egg/ coconut  mass, take care not to lose all the fluffiness you have just beaten into the egg white.

Combine to smooth mass and fill part into the ramekins, you don’t need to  butter them if you are like me spooning the finished product straight out of the container. (If you want to grease the ramekins, use Coconut oil and powder with coconut flour)

Add the table spoon of Blackcurrant fruit spread and cover with the rest of the batter.

Place in the pre-heated oven for  25 min it should be ready when it is dry to touch, and a little bit jiggly.

Leave to cool  for 15-30 min .



– you can use normal flour to make this recipe too.

– place the cooled spare soufflé cake in the fridge and enjoy later.

top off with fresh fruit or even bake some in.

– use raw chocolate chunk to bake into the centre for a melting delight.

– make white lemon or vanilla version – replace the 2f tbsp of cocoa powder with 1 tbsp of Coconut flour


Here’s the calorie count.

one serving has 132 kcals.

Any toppings need to be considered separately.

Lactose, Gluten, Starch and Sugar free Chocolate Souffle  evening treats - nutrition






















What melting centre are you going to treat yourself with?

MK xx



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