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Healthy, Vegan, MICROWAVEABLE chocolate cake.

katherine_jenkins
katherine_jenkins Posts: 24
edited January 31 in Recipes
Healthy chocolate cake that takes less than a minute to cook you say?

I’m always skeptical about these microwaveable cake recipes, but I found one I liked the sound of, tried it and it worked. It’s also vegan (I’m not vegan, I just like the idea of eating less processed and healthier versions of junk food) and pretty healthy!

But if you don’t believe me, take a look for yourself.

http://i1099.photobucket.com/albums/g387/KatJenkins/2013-08-03110521.jpg (I have no idea how to put photos on, but copy and paste this link into your browser)

It’s super moist and chocolatey and everything you want in a cake. My only regret is actually making it in the first place, because let’s face it, I’m going to be making these all the time now.

I adapted this recipe from Chocolate Covered Katie (http://chocolatecoveredkatie.com/2011/11/06/one-minute-chocolate-cake/)

But calculated it in grams, because I’m awkward and British.

Here’s what I did:

Ingredients:

(Makes 3 ramekin sized cakes)


60g Doves Farm Wholegrain Spelt Flour

30g Morrisons Cocoa Powder

30g Tate and Lyle Pure Fructose Fruit Sugar

Pinch of Salt

1/4 teaspoon Dr. Oetker Baking Powder

60g Perfectly Pure Virgin Coconut Oil (I got mine from Holland and Barrett, just make sure you get the one you can EAT)

1 teaspoon Dr. Oetker Vanilla Essence

<80 ml Tesco Free From Coconut Milk (I know this is an oddly unspecific amount of milk but I started off with 3 tablespoons (about 45 ml) and this wasn’t enough, so I kept adding until I liked the consistency. My advice to you is add it in batches so you don’t get too runny a mixture.)

Method:

Mix together the dry ingredients (flour, sugar, cocoa powder, salt, baking powder) and make sure they’re combined well. Next add in the coconut oil, vanilla and milk (in batches) until you get your desired consistency. Separate into microwaveable dishes- I used ramekins.

I microwaved each ramekin (separately) for 40 seconds in a Category E 800 watt microwave. If yours is more powerful I would reduce the microwave time to about 30 secs, if it’s less, I would increase to 50 seconds, but note, I can’t confirm that they will work. You might need to try out times.

Nutritional Information:
(per serving of one ramekin)

Calories: 299

Carbohydrates: 21

Sugar: 7

Fat: 21

Protein: 5

Sodium: 394


Now, you might think just under 300 calories for a snack is high, but it's full of heart healthy fats (from the coconut oil) and it's low in refined sugar, so you won't get the sugar crash you normally do after eating something sweet.

Replies

  • veg_runner
    veg_runner Posts: 38 Member
    This looks like a yummy recipe but it is still more of a treat or special occasion food and should be treated as such. Even if it is vegan, it is still junk food and not health promoting. 21g of fat?! Might as well just drink some of the oil :/ Eat some Dates for a much healthier treat. It will satisfy the sweet tooth without being so high in fat and being a whole food (next to none actually). This is all coming from someone who has been vegan for over 3 years.
  • katherine_jenkins
    katherine_jenkins Posts: 24
    Oh, I understand that, but sometimes you just need to have cake. :)

    And yeah, 21g of fat is high but it's not hydrogenated or processed fats, and we need fat in our diet.

    So,if you're going to eat cake, why not have a healthier option?
  • veg_runner
    veg_runner Posts: 38 Member
    Save it for birthdays and by all means make it vegan :) We need less than 10% on average of our calories from fat and that is easily met consuming just fruits, vegetables, starches like potatoes, rice, quinoa, millet, wheat, etc., legumes, beans, and small amounts of nuts. Anything more leads to health problems long term whether it is refined fat from oils or from the flesh and secretions of animals.
  • jo_marnes
    jo_marnes Posts: 1,601 Member
    Even if it is vegan, it is still junk food and not health promoting. 21g of fat?! Might as well just drink some of the oil :/

    Some people don't mind the fat content? Just because it isn't what you are after in a dessert doesn't mean it won't suit someone else!
  • jo_marnes
    jo_marnes Posts: 1,601 Member
    We need less than 10% on average of our calories from fat and that is easily met consuming just fruits, vegetables, starches like potatoes, rice, quinoa, millet, wheat, etc., legumes, beans, and small amounts of nuts.

    Where in heck do you get your info?

    I'd suggest further reading...

    http://www.healthyfoodguide.com.au/resources/nutrition-guidelines
  • katherine_jenkins
    katherine_jenkins Posts: 24
    Save it for birthdays and by all means make it vegan :) We need less than 10% on average of our calories from fat and that is easily met consuming just fruits, vegetables, starches like potatoes, rice, quinoa, millet, wheat, etc., legumes, beans, and small amounts of nuts. Anything more leads to health problems long term whether it is refined fat from oils or from the flesh and secretions of animals.

    Are you talking about the 80/10/10 diet?
  • veg_runner
    veg_runner Posts: 38 Member
    Essentially, 80/10/10, what Dr. Mcdougall recommends, Dr. Barnard's recommendations, etc. They all recommend high fruit/starch consumption with little to zilch of refined oils. So that translates into high carbohydrate low fat vegan.
  • veg_runner
    veg_runner Posts: 38 Member
    We need less than 10% on average of our calories from fat and that is easily met consuming just fruits, vegetables, starches like potatoes, rice, quinoa, millet, wheat, etc., legumes, beans, and small amounts of nuts.

    Where in heck do you get your info?

    I'd suggest further reading...

    http://www.healthyfoodguide.com.au/resources/nutrition-guidelines

    I mean if you want to unnecessarily afflict yourself and eat a higher fat diet it's fine but it's not optimal. Read the scientific literature. Not the recommendations of governments (Australian, American or any for that matter) which have been corrupted by vested interests (meat and dairy industries) to say that more fat is "healthy" and that are full of bro-science.
  • jo_marnes
    jo_marnes Posts: 1,601 Member
    These dudes? Seriously?

    http://www.dietdoctor.com/dr-mcdougall-in-shocking-vegan-interview
    http://www.marksdailyapple.com/vegan-island/#axzz2auKfwLCl
    http://blog.ultimatefatburner.com/neal-barnard-strikes/
    http://www.physicianscam.com/articles/7things.php

    I get that everyone can follow their own path to achieve their goals dependent on their own values and choices. Really doesn't mean that there is a need to challenge other peoples recipes because their macros don't fit your own.
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