The sweet treat: pure and simple recipes

The sweet treat: pure and simple recipes

A gluten-free low-carb chocolate cake to die for

glutenfree french chocolate cake recipe

Being locked-indoors, some of us may feel the urge of creating home-made sweet treats. Since many in my surroundings avoid the consumption of gluten, simple carbs and sugar, I keep experimenting with new recipes. This week I managed to turn a recipe for a French chocolate cake into its gluten-free version. It was a hit in terms of consistency and taste. What strikes me most, was that I could turn a handful of ingredients into such a mouthwatering experience. 

The recipe is free of conventional sugar, hydrogenized oils, white flour and baker’s yeast. Instead, I can use high-quality butter or even ghee from grass-fed cattle, free range eggs from the farmer’s market, and fair-trade dark chocolate with a high percentage of cocoa. It is loaded with fibers, polyphenols, good fat and clean protein.

simple chocolate brownie healthy ingredients only

Here's what I used to make gluten-free chocolate cake:

  • 200 g grass-fed butter
  • 200 g dark chocolate 70%+ cocoa
  • 4 free-range eggs
  • 10 dates, additionally 1-2 spoons of healthy-choice sugar, like the less-refined muscovado sugar
  • 2 tbs of coconut-flour and 1tbs of starch, like tapioca starch (if you don´t have that, use 2 tbs spelt flour)
  • optionally, dust with dark cocoa powder

How to Prepare the French Chocolate Cake

First things first. Get the ingredients out and prepare the baking materials: a pot and a water-resistant bowl for the water bath. Get a few bowls ready. You need a blender and a mixer, and a ten-inch cake tin covered with baking paper. Optionally, a food scale for weighing butter and chocolate, but usually there are the measurements already marked on those goods. Preheat the oven to 180 degrees. Soak the dates in half a cup of hot water beforehand, to soften them.

Melt the butter and the dark chocolate in a water bath. Puree the dates with as little liquid as possible. Separate the eggs into two bowls. Beat the egg whites to a stiff snow. Add the yolk to the dates, if you prefer sweeter cakes, add 1–2 spoons of raw sugar. Beat the mix to a creamy homogeneous mass then slowly add the coconut flour and starch, add the melted chocolate-butter slowly and mix well with a whisker. Carefully fold in the snow. Fill the cake mold with baking paper. Pour the creamy mixture into the pan and bake in the raw for about 30 minutes. Once cold, sieve cocoa powder over it.

melt butter and chocolate in a water bath

How to melt butter/chocolate in water: you need to heat some water, put the solid mass in a heat-resistant bowl, and stir occasionally.

Savor every bite and embrace this delicious cake with a nice cup of tea or lactose-free Caffe Latte to its fullest. 

For US-weights, check my post on Medium.

belly2brain blog

Boost Your Immunity now - With Bone Broth!

bone broth for gut heath and the immune system

Why your granny's chicken broth was the best remedy when you got a cold

Bone broth with fresh lemon juice, freshly ground pepper, and sliced fresh turmeric, delicious. In crazy times like these, when everyone is worried about their health, it makes sense to go for anti-inflammatory foods and beverages. Everyone recalls granny’s chicken bone broth, which quickly restored our health when we had the flu. Additionally, ginger and turmeric are particularly good anti-inflammatory spices. Freshly grated turmeric adds a nutty flavour. The effect of curcumin is enhanced with black pepper and lemon. I winter I love to start my day with Brodo (bone broth), an immune boosting soup, with easy digestible proteins and its highly bioavailable mineral content.

Bone broth trio blog 1

How to make bone broth with optimal health benefits?

Bone broth really works best when cleanly sourced and traditionally made. Make your own broth, you can trust it is MSG-free, has no added flavors, yeast, additives, and damaged proteins. My homemade broths are made with bones from sources I trust. Since my meat consumption is very low, bone broth feels like a great compromise. I add fresh herbs or sprouts and fresh lemon juice in order to increase digestion… and frankly, taste;)

It is best to cook a whole lot with a slow-cooker, like a crockpot. I use a well sealed multi-function pot – the  Instant Pot. Unlike an other label, with the Instant Pot there is no such thing like a smelly house from cooking bone broth. I than can either store the broth in jars in the fridge or freeze them portion-sized in silicone molds. Cook at least for 8 Hours under 100°C/200°F… I let it simmer for even up to 20 hours. Add veggies and fresh herbs the last hour or gradually and then take out, to prevent a bitter taste... I love to cook my broths in a well-sealed slow cooker, in my Instant Pot. If you roast the bones in the oven first, you get an extra intensive caramel-like flavor and more of that highly-indulging umami taste.

bone broth benefits and how to make it

More health benefits from consuming bone broth

Thanks to the Paleo movement, the art of making traditional bone broth has celebrated a renaissance. Gluthatione is one of the most important crucial nutrients that protect us from the attack of free radicals. The amino acids required for building gluthatione. Instead of taking supplements, you can just simply slurp your bone broth. According to studies, bovine cartilage increases the number of killer cells. By stimulating the lymphocytes that form antibodies and fights off foreign antigen. It is worth providing bone broths for curing infections, or even better, prevent them in the first place! I have found an informative source about the benefits of bone broth from the perspective of functional medicine, here. You can increase the alkalinity of the broth by adding all the greens you can find. Use kick-ass polyphenols and minerals: potatoes, onion, garlic, celery, cabbage, carrots, fresh dark leafy veggies… Here a tip though: add fresh greens ad a later stage for a milder taste, especially if you are not used to a bitter flavor. Speaking of bitter: turmeric, ginger, dark leafy veggies, and other bitter vegetables are some of the liver’s favorite goodies. If you support the liver, your gut works better and so do your hormones. And last but not least: the immune system. There is evidence that bone broth:
  • improves joint health,
  • reduces cellulitis and wrinkles,
  • is beneficial to the health of the gut,
  • and boosts the immune system.
What’s for certain: most cultures have some sort of bone broth as a foundation of their traditional cuisine.. they consider a rich broth as an energy-boosting ingredient for many dishes.. so there must be something to it. In an other post, I will explain in detail, why bone broth is good for you by looking at some science explained by Catherine Shanahan, M.D.  She outlines the four pillars of human diet. One of them is ‘meat on the bone’, and here bone broth comes into play. So, in the meantime feel free to check out her book Deep Nutrition – Why Your Genes need Traditional Food.

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