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!

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Sugar Free Peanut Butter Cups

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Give me a thousand shy Autumns like this one to cosy up in near a window with a cup of tea and watch the world go orange, red and a myriad shades of copper. I have been busy lately. Crazy busy I would say even, flying around, stressed out, digging up documents, chasing people and trying to organise a move. And thus, I haven’t updated this blog in ages, even my Instagram activity has suffered, and I endeavour to be better, but I am still in the middle of it and I can’t actually commit to it.

I have been writing too, the second part of a novel I wrote a while ago, and this is again an Autumn feeling. It is the nostalgia and quietness of it all that calls to me, that sends me spinning into the depth of my deepest darkest longings, back to my childhood.

As such, I have rescued a simple candy recipe, replicated over social media a million times, to share with you. Peanut butter cups. The scary bit is when you look at the nutritional values of the commercial brand Reese’s, so much everything you really don’t want to be eating too much of it.

These variation is a non added sugar one, I have used a sugar free chocolate brand as a base and no added sugar peanut butter and it just implies melting and pouring.

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Ingredients (for 15 cups)

1.5 No added sugar dark chocolate bars (150 gr)

3 tbsp of no added sugar peanut butter

2 tbsp. cocoa butter/coconut butter

2 tbsp of cocoa nibs

a pinch of salt.

How to…

In a small non metálico jar, put the chocolate broken in pieces and one tbsp of cocoa butter. Melt in the microwave for about 1.5 minutes or more if needed.

Line a small tray that fits in your freezer or fridge with small metallic chocolate liners and pour the melted chocolate on them, filling them up to 1/3 of their capacity.

Put them in the freezer and let them cool down for 5 minutes and in the meantime, melt the peanut butter with the rest of the cocoa butter and a pinch of salt in the microwave. Bring out the liners and fill them with the mixture for another 1/3. Cool down again, melt the chocolate and fill it up to the top and sprinkle with cocoa nibs.

The cocoa nibs add an extra crunchiness and fibre that is very yummy!

Enjoy!

Totally Healthy Brownies

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Chocolate comes from the Cocoa Tree which is original from Mexico. Legend has it that Quetzalcoatl gave it as a present to mankind and so its name means God’s Food in greek. It had enormous political, social and religious meaning all across Central America and it first came to Europe in the hands of the Spanish conquerors.

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Initially it was consumed mixed with cane sugar and a pinch of cinnamon, and it was a beverage. It remained a liquid pleasure until 1928 when cocoa butter started to be extracted and at the end of the XIX century the first pralines were born.

There is something warm and cosy in a cup of hot cocoa in a rainy day, this might be because it is sweet and delicious but also because cocoa has a good dose of fibre and micronutrients that produce a feeling of wellbeing.

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Brownies came later. Most people that enjoy a healthy dose of chocolate know that the darker the better and that it’s not the healthiest thing you can eat, so for all of us that love a bit of that nutty, utterly chocolaty flavour, here you have a healthy version.

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Gluten free, refined sugar free, Low GI and very low carb. Win win win win and vegan.

I hope you like it. Best served with a cup of tea.

 

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Ingredients (makes 9 brownies)

  • 1/2 cup coconut oil 
  • 1/2 cup unsweetened cocoa powder
  • 60 gr. unsweetened dark chocolate 
  • 3/4 cup coconut sugar
  • 2 eggs or flax eggs
  • 1 tsp. vanilla extract
  • 1/4 cup coconut flour 
  • 1/2 teaspoon salt
  • 1 espresso coffee
  • 10 walnut halves, crushed

How to…

In a pot, melt the oil, and the chocolate and add the cocoa powder. Then add the sugar, salt and the coffee. Let cool down for 5 minutes and then add the eggs and the rest of the ingredients and bake at 180C for 25 minutes.

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Protein Green tea Nice cream with Cacao Nibs

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I come from the best place in the world. It’s not (only) me who says this, we are very privileged, and i like to remind myself of that as often as possible. Being grateful is part of being happy. I was born in a misty coastal region in the most septentrional part of the Iberian peninsula, this place, never conquered, never surrendered is called the Basque Country.

Nested between mountains and green as an emerald, this land goes to die in the winding, rocky cliffs of the Atlantic Ocean. Not a turquoise, sky reflecting sea… a wild, severe and feisty one more like that was claimed the lifes of many fishermen and sailors through the centuries. It’s an ancient land, one were its people speak the oldest, most mysterious language in Europe, of unknown origins. A secret language catalogued by the UN as “the hardest language to learn in the world” followed by Mandarin.

It rains a lot, that is why it’s kept it so clean and beautiful and the reason why the land blesses the inhabitants with flavourful vegetable products. The ample cold waters of the sea provide some of the tastiest fishes in the world, our green pasture feeds excellent cattle and we serve our steaks over coal in pieces that are in excess of 1 kilo of weight.

Maybe that is where my love of food first come. It is difficult not to be a foodie in the Basque Country, and it is difficult not to be disappointed when you travel. From here, I want to invite you all to come and visit my beautiful, peaceful and fantastic part of the world, you wont regret it.

Today, I want to share a small snack recipe that can double up as a breakfast of post workout meal. It is made with green tea, since Japan is one of the few places that I have travelled to and felt that the food culture was equally respectful of the raw material as my own. Different yes, but similar in its perfectionism, and for that, here is my Matcha Nice cream with Vanilla protein. I hope you like it.

Ingredients (serves 2)

1 frozen chopped banana

1 scoop vanilla protein

1 tsp Matcha green tea

Dash of coconut milk

2 mini matcha choc chip cookies

Cacao nibs

Rose petals (dried)

How to…

In a blended, mix the banana, vanilla and matcha with a dash of coconut milk. Adjust the milk to your desired consistency, I wanted mine a bit firm so I put a little less.

Serve and adorne with japanese choc chip cookies, cacao nibs and rose petals.

Your children will love it, since it was cookies and everything is super healthy so win win! Have a lovely week peeps!

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Protein Choc Pot Recipe

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Breakfast is a wonderful part of the day but sometimes is difficult to stick to healthy habits when one is half sleep with a toddler at his or her feet or simply rushing out the door to go to work or do the daily chores.

For me, the key to this is planning. I normally cook my breakfasts of Sunday for the entire week and leave them in the fridge all cute and ready to go.

In this case, I have created this scrumptious chocolate pot high in fibre, filling, super high in protein and low in fat, carbs and calories. It is also sugar free and gluten free, what a winner!

So simple to make as well!

Ingredients (per portion):

30 gr. Oat bran coarse texture

200 ml. unsweetened coconut milk

100 ml. coffee

1 tbsp pure unsweetened cocoa

1/2 scoop chocolate protein powder

How to…

Simply heat up the milk, add the coffee and mix in the cocoa and the protein powder. When there are no more lumps, add the oat bran and turn the heat off. Serve in pots and add some granola as decoration at serving time if you wish.

This will give you if the recipe is followed precisely around 210 calories, 16 carbs, 8 Fat, 15 Protein.

 

Super Light Double Chocolate Protein Puddings

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Yesterday I was thinking about making some vanilla caramel creams (I did share the recipe a while ago in the blog). They are a nice dessert if you are having a light dinner, but if there is no other source of protein in your dinner, I thought they could probably do with some more punch.

 

As a result, I came up with an adaptation, adding some chocolate flavour isolate protein powder to the mixture so they became chocolate vanilla creams.

Each one of these has 21 grams of protein 5 grams of fat and only 2 grams of carbs and 140 calories so it is a perfect snack after dinner, mid afternoon etc.

Did I mention they are pretty delicious too?

Ingredients (serves 4)

3 scoops of Lean protein isolate (chocolate flavour)

4 eggs (for the vegan version you can substitute for corn flour although it changes the macros described above)

500 ml Soy Milk

1 tbsp. of no calorie sweetener

1 tbsp. fat free raw pure cocoa powder with no added sugar

Beat the eggs and in a shaker beat the protein powder and the chocolate protein isolate until they become a shake, add the sweetener and the cocoa powder and shake again. Add to the eggs, beat until it is homogeneous and pour in 4 ramekin oven proof dishes.

Bake at 150 C for about 20 minutes au bain marie ( with water at the bottom, up until 1/3 of the ramekin dishes)

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Once they are set, sprinkle with some 70 % chocolate for decoration. ½ an ounce should be enough for 4.

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One word about the sweeteners to be used, depending on your goals, certain sweeteners just won’t cut it. For example, honey or agave syrup, which are healthy and perfectly fine sweeteners, with a low GI in the case of the Agave syrup and with other great properties in the case of honey, still are very high in carbohydrate content and calories, so in a weight loss diet, they should be avoided in favour of other non-caloric option such as stevia.

They can hamper your efforts in the gym or all the good work in the kitchen the rest of the day! In this category you can find honey, agave syrup, maple syrup and rice syrup.

Stevia does add a certain amount of flavour so I don’t like to use it unless the flavour is going to be completely hidden. Since I use very little sweetener anyway, I don’t mind using Splenda for this type of thing.

Bear in mind that 1 tbsp for 4 portions comes up at a very low dose per each one of them way below the FDA or any other organism recommendations.

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Enjoy!