Carrot Cake 1 of your 5 a day?

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I recently came across a study that highlighted the effect of the UK government campaign for the population to eat more fruit an vegetables. Indeed, with one of the fattest populations in the world is a encomiable effort. Some really overweight person once told me that Ketchup was one of her 5 a day and that made me chuckle… If you smother your veggies into oil, butter, sugar or salt, you might as well skip it all together.

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I am a big fan of Carrot Cake, it is indeed my favourite cake in the world and this coming from a person that spend 15 years of her life separating carrots from her food is something. As pumpkin, carrot if a highly sweet vegetable, but when raw these sugars are actually not metabolised by your body, it is the cooking process that makes carrots sweet, so if you are trying to keep your weight at bay, eat your carrots raw. Their glycemic index sky rockets from low to very high after heating, shocking isn’t it? Overall they are a very healthy food but in this case, i will not pretend that like ketchup, this cake is like eating salad. It is a glorious treat and since my aim in this internet world is to make your indulgences less taxing on your blood sugar levels, here I present you the perfectly perfect better for you carrot cake.

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I have spent years perfecting my carrot cake and then some more making it healthier so I think I am now ready to share these lifetime findings 😉

Ingredients Serves 8:

For the cake

4 eggs

1 cup vegetable oil

2 cups xylitol

2 tsp vanilla extract

2 cups wholegrain flour

2 tsp bicarbonate of soda

2 tsp baking powder

½ tsp salt

2 tsp cinnamon

3 cups shredded carrot

1 cup chopped walnuts

For the icing

60 gr. butter/margerine/coconut oil

220 gr. low fat cream cheese

1 tsp vanilla extract

1 cup powdered sucralose (splenda)

How to..

Bring the over temperature to 180C. Prepare a large mould with grease and flour.

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In a large bowl mix the eggs, the oil, xylitol and vanilla. Whisk with an electric mixer and add the flour, baking powder, bicarbonate of soda, salt and mix well.

Then add the grated carrot and the walnuts.

Pour into the mould and bake for an hour.

For the icing:

Mix the butter and cheese (both at room temperature) add the vanilla and the splenda until you have soft uniform texture with no lumps.

Check that your cake is completely cooked by inserting a pick in the middle, it is a very moist cake so make sure it is properly cooked. Leave to cook off completely before covering it with the icing.  I like to cut mine and add a layer of icing also in the middle but it is entirely optional. Decorate.

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Better for you Chocolate Cake

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I was just reading some fun facts about chocolate in the hope of getting some interesting content to grab your attention, dear readers. There is a lot of quirky facts like the one that says that Emperor Montezuma II drank 50 cups of chocolate a day (WOW) or the fact that Quaker Oats sponsored the movie Willy Wonka and the Chocolate Factory to promote their Wonka Chocolate Bar and that is the reason why the book and the movie have different names (The book is actually called Charlie and The Chocolate Factory).cake above

However the one that really caught my eye was this: A 2004 study in London found that 70% of people would reveal their passwords in exchange for a chocolate bar.

What the hell!! are we that stupid as a species? Apparently we have not evolved a lot since swapping mirrors for gold on the beaches of South America or getting distracted with bananas. It made me chuckle though… chocolate is pretty enticing as a prize and personal online security is surely over valued…isn’t it?

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Do not worry though, I am asking for nothing in exchange for this chocolate recipe and as per this blog’s custom, it has been stripped of all nasties and converted into something that you can serve at a children’s party and then take the leftovers to enjoy with a cup a of tea once everyone has left. Delicious, beautiful and wholesome, it is made with wholemeal flour, a couple of extra bits of fibre, low impact sugar and lower fat alternatives but just as delicious as it should be.

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I hope you enjoy it.

Ingredients

For the cake

200g wholemeal flour

25g oat bran

200g  birch sugar/xylitol

85 g pure cocoa powder

1½ tsp baking powder

1½ tsp bicarbonate of soda

2 organic, happy eggs or 2 flax eggs

250ml oat milk (or any milk, to your tasting)

125ml sunflower oil

2 tsp pure vanilla extract

250ml hot water

For the icing:

200g dark sugar free chocolate

200ml reduced fat double cream

How to…

Preheat the oven to 180C and grease and line a 20cm cake tin.

For the cake, mix all the ingredients into a mixing bowl except the boiling water. Beat the mixture until smooth and well combined. Now add the hot water to the mixture, little by  little until completely combines. The resulting batter will be quite liquid. Leave to set for 10 minutes.

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Bake for 40 minutes until a skewer inserted into the centre of the cake comes out clean. You might have to cover the top with foil half way to avoid it from burning. Remove the cake from the oven and allow to cool completely in the tins.

For the chocolate coverage, heat the chocolate and cream in a pan on low heat or au bain marie until the chocolate melts. Remove the pan from the heat and whisk until smooth, glossy. Set aside to cool for 1 hour so it is not too liquid.

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Take the cake out of the tin, with a long round bladed knife cup it in half and separate the two carefully. Spread the icing over the top of the bottom half of the cake, then put the other one on top and pour the rest over the top. You can work on your drops to make it look more artistic. Leave to cool and the chocolate icing to harden and then decorate with fresh figs and mint leaves before serving. Edible flowers are always a plus.

Yum!

Healthy Vegan Peanut Butter & Banana Breakfast cake bars

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Today I would like to share with you an easy and super healthy way to start the day, o a good snack for mid morning or mid afternoon. I believe it will be particularly interesting for those with children because they are very easy to make, and they can be stored in the fridge and be a grab & go option.

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There are two ways about this recipe, the one with an egg and the vegan option that swaps that egg for a mix of chia seeds and water. Mine is dairy free but I have used some agave nectar for sweetener, but you can easily avoid it and use any non caloric sweetener or just use one more banana.

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I have made these with oat bran to make them extra low carb and high fibre but you can use oat meal or a mixture of the two, it is entirely up to your preference.

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These are quite moist and have very much the texture of a sponge cake, with the nutty flavour of the peanuts to give it a kick. They are high in healthy fats and low in the less good ones and quite a high protein option too. All in all, a balanced and nutritious alternative to sugary cereals or other treats. You can also use them as a sweet tooth trick because they do taste divine and they wont take a toll on the scales.

Ingredients (makes 12 portions)

1 1/2 cups oat bran

1 tsp. ground cinnamon

1/2 tsp salt

1 tsp vanilla extract

1 egg/ 2 tbsp chia seed in 3 tbsp of water

1/4 cup of unsweetened peanut butter

2 ripe bananas (or 3 if you dont want to use sweetener)

1 cup unsweetened coconut milk (or almond or soy)

1/4 cup agave nectar/maple syrup

1 tsp baking powder

How to…

Mix in a medium bowl all the dry ingredients so they are homogeneously mixed and set aside.

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In a larger bowl mix the bananas (I used some I had frozen and i blended them in the food processor first) but you can also just mash them in the bowl with the peanut butter, then add the egg and mix until the mixture is like a dough (or the chia seeds). Then add the vanilla extract and coconut or almond milk. When everything is well mixed, add the dry mixture, combine and set in a pre-greased bowl.

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Bake at 175C for about 25 minutes. Decorate with peanut butter and peanuts and anything you may think of. Chocolate sprinkles could be a nice addition too.

Let me know if you try it!

Enjoy 🙂

 

Gluten Free Wholegrain Lemon Drizzle Cake

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Today post is a bonus post, just like the recipe that I am going to share is a bonus food. You might or might not be familiar with the concept “cheat meal” but this recipe falls under this category.

A cheat meal is one meal a week where you eat whatever you feel like. And I mean whatever, a treat of your choice, a cheeseburger with white bread and bacon and fries with mayo. A pint of Ben & jerry’s ice cream, a bit of both… doesn’t matter. The role of this meal is to “cheat” your body to avoid it from getting used to a) too low calories b) too low fat c) too controlled food intake (as in clean)

It is particularly important in the context of a body building or fitness diet, when the athlete or amateur has a strict calorie or macronutrient diet and eats clean and lean on a constant basis.

Fitness athletes and sports people that compete in body categories follow processes of “bulking” or “cutting” these are first a phase in which you over nourish your body so it creates lean muscle (with specific training for it) and then a “cutting” phase in which you reduce your calorie intake to be at a deficit and reduce your body fat percentage to the desired level (normally between 12 and 16% for women and 4 and 7% for men).

This principle also applies to people on a weight loss journey specially if they have been on a diet or on a calorie restriction for long period of time and their body could simply “adjust” and their weight loss could stop, what is called hitting a plateau.

Having one cheat meal a week will shock your metabolism giving your body the message that he will get big portions, high fat, simple carbs again, and therefore it is absolutely ok to burn some more fat, because there is more food where that came from! It will also impact your mentally, allowing you to have a social life a date, a celebratory meal and not feel like the journey doesn’t allow you to eat anything you crave. Also it can be a great way to replenish the glycogen (what fuels your muscles) on your body in low or extremely low carb diets, and you will work out with a lot of extra strength after it.

If I go out for my cheat meal, I will eat whatever I feel like in the menu, and it is fine, but if I am cooking it at home, I try to add something extra to it, in this case, I tried a new recipe for a Lemon Drizzle cake, which turned out to be delicious. It is a gluten free alternative, not because it is less fattening, because it’s not, but because I used wholegrain rice flour and almond flour, both full of fiber, which is great for your digestive system. The almonds bring a good amount of healthy fat to the mix as well, and I have observed that gluten free cakes usually have a moist and texture that makes them better than their traditional counterparts! I think it’s because of their higher fat content.

So please feel free to enjoy this cake but do it knowing that it is a treat.

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Ingredients:

200 gr. Butter (room temperature)

200 gr. Almond Flour

200 gr. Raw Moscovado Sugar (cane unrefined sugar)

100 gr. Wholegrain Rice Flour

½ tsp. Vanilla extract

1 tsp. Baking powder

3 Eggs

3 lemons

75 gr icing sugar (and 3 tbsp of water)

How to…

Heat up the over to 180C, beat up the sugar with the butter and add the vanilla extract and the eggs. Once this mixture is creamy and uniform, add the rice flour, the baking powder and the almond flour. Add the juice and the zest of one of the lemons and keep the zest and the juice of other two for the drizzle. Pour the mixture into a cake tin (18 to 13 cm diameter), mine is made of silicon so it doesn’t need to be greased but if your is metallic you will need to grease it to avoid it from sticking.

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Bake for about 45 minutes to an hour, or until a toothpick inserted in the cake comes out clean. This cake takes a bit longer than others due to the consistency of the ingredients.

In the meantime, heat up the lemon juice in a saucepan with the water and the icing sugar and let it simmer for 3 to 5 minutes until it has the consistency of a light syrup.

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Once the cake is ready, let it cool down for 10 minutes and then pinch the surface with a toothpick all over the surface, pour the syrup on to the cake with the help of a spoon so it spreads out evenly. Let the cake sit for around 30 minutes to let the lemon drizzle set through the cake.

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So this cake is a reasonably healthier alternative than the classic version due to the higher fiber, higher protein and good fats (almond) and raw sugar, but it is still a cake, and it is still a treat, so enjoy in moderation as part of a healthy, well balanced diet.