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Banana Chocolate Cake (FM/WEM)
Recipes | February 05, 2017
This recipe yields many portions, listen to your hunger whenever you eat anything. Eat slow and stop eating whenever you’re 80% full and you won’t be gaining unnecessary weight and fat. This recipe is not carb heavy so you can have a piece of cake even on your recover/stretch day. If you’re on a strict low carb diet for super fast fat loss, make sure to do a high intensity workout on the same day you treat yourself with this delicious dessert.
Ingredients:
3 cups almond flour (not almond meal)
1 tsp baking soda
1/2 tsp sea salt
1/2 cup Swerve sweetener
1/4 cup algae oil
3 large eggs
1 tbsp vanilla extract
1 cup coarsely chopped dark chocolate (at least 90% cacao)
2 mashed very ripe bananas
Coconut frosting:
1/3 cup cream cheese (Philadelphia)
1/3 cup coconut manna
3 tbsp Swerve sweetener
2 1/2 tbsp grass-fed butter
1 tbs coconut oil
1/8 tsp vanilla extract
- Cream all these ingredients in a medium size bowl until smooth
Topping:
1/2 cup unsweetened coconut flakes
2 tbsp Swerve sweetener
- In a small bowl mix the coconut flakes with Swerve, then transfer onto a baking sheet into a single layer and bake for 3-4 minutes in a preheated oven at 350F degrees until golden brown.
Instrucstions:
- Preheat oven to 350F degrees.
- Mix the flour, baking soda, salt and Swerve in a large bowl.
- In a medium size bowl whisk eggs with oil and vanilla extract. Then add the mashed bananas and mix well.
- Add the wet ingredients into the large bowl with the dry ingredients and mix until it’s well combined.
- Fold in the chocolate pieces into the batter.
- Grease a 9-inch cake pan with 1 tbsp algae oil and dust with almond flour. Transfer the batter into the cake pan and smooth out the top with rubber spatula.
- Bake in the preheated oven for 35-45 minutes until a toothpick inserted into the middle comes out clean. Let it cool down for an hour.
- Spread the frosting all over the top of the cake and top with the toasted coconut flakes. You can also shave a little bit of the dark chocolate on top.
Macros for the entire cake:
Calories: 4,514.3
Carbs: 169 g
Net Carbs: 103.8 g
Fat: 396.2 g
Protein: 108.8 g
Note: This is for the entire recipe, not individual portions, which are going to vary depending on both the size and amount you’re going to eat. Just like you wouldn’t consume an entire cake or container of ice cream, you wouldn’t be choking down this entire recipe in one go. Relax, enjoy the treat, and be mindful of your portions.
Private Member |
czech republic
I shouldn’t have seen this one π
Private Member |
Can’t wait to try this one!
Private Member |
massachusetts, united states
yum!!
Private Member |
seattle, washington
You seem to be eating a lot of bananas lately.
Private Member |
toronto, canada
yes I see that as well and bananas have a lot of sugar therefor carbs. I don’t eat bananas on low carb diet.
Private Member |
seattle, washington
Probably just Zuzka taking Freelee’s advice to heart… That is a joke! Freelee suggests people Eat 50 bananas a day!!! As a diet!
Private Member |
Just to call for your attention, there is a typo in the picture (chocolate) and in the text (instructions) – perhaps you want to fix it =)
Does anyone have suggestion for low carb flour alternatives other than almond or coconut? Somehow I dont get along with those.
Private Member |
Maybe hazelnut flour?
Private Member |
berkel en rodenrijs, netherland
I love hazelnut flour!!! I love them all!
Private Member |
OMG looks delicious! Will try it very soon π
Private Member |
This is sooooooooo good! π
Private Member |
uk
Using almond or peanut hazelnut etc flours for baking purposes is not good for our health. The best would be chestnut flour but it’s so expensive π at least in U.K.
Private Member |
Hey Layla! I bake with almond flour all the time, and love it. I never came across any information saying that almond flour is not good for health. Can you post a link to a credible source that elaborates on that? I would love to learn more about it:)
Private Member |
uk
Hey Sladja! To be honest I don’t have any websites etc in English that I could share with you. Only in Polish. I follow lots of websites about healhy leaving, food, etc. and pretty much every day I come across information that basically exposing nuts on high temp can transform unsaturated fats into saturated fats. And almonds contain a lot of polyunsaturated fatty acids, which are unstable thermally and atmospherically. If someone is a fan of nuts or seeds, it is best if you eat it in the original form. The healthiest are those that are freshly shelled (alone shelled before eating), and thus eaten.
It’s all about omega 6, which should be in the ratio of omega 3 to 6 – 1: 2 max 1: 4.
Nuts and seeds are too high content of polyunsaturated fatty acids per 100g of product. So, if you eat a few pieces or a handful is fine, but if someone is preparing a milk alternative or bake with the flour – dangerously increases the supply of fatty acids, in particular omega 6.
I don’t know what Zuzka thinks about this, as she uses almond flour a lot, but this is what I have found out so far π I bake with almond flour from time to time anyway. some of her cakes are just too good to pass it by π
Private Member |
Layla, I really appreciate you taking the time to respond:-)
I was asking because I am eating within the guidelines of ketogenic diet, so high fat-low carb. Zuzka’s recipes fit in there too, so I know that she doesn’t shy away from fat either. I will do some further research about almond flour… Thank you so much!!
Private Member |
uk
No worries. Sorry I couldn’t help more! π
Private Member |
Read more here
http://empoweredsustenance.com/avoid-almond-flour/
Here is the rebuttal:
https://www.thepaleomom.com/pros-cons-almond-flour-rebuttal-5-reasons-avoid-almond-flour/
In my opinion, bottom line is that these are treats meant to only be eaten occasionally. If treated as such, then even with these hypothetical risks our exposure would be small to them. I think there are more gains to made health wise concentrating on diet changes with more impact on our health, such as fermented foods and a healthy gut micro biome rather than stressing over what flour is best
Private Member |
Good read!
Private Member |
This dessert was AMAZING!!!!!! The best I have ever made! You rock as always Zuz!
Private Member |
vyΕ‘kov, cze
After hard workout Summer Shred no. 25, itΒ΄s deserved reward π So delicious!