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Low Carb Cake in a Cup
Grain free, Sugar free, Low Carb, High Fiber and Lots of Protein and Healthy Fats
There are a lot of gluten-free foods out on the market these days, but if you are diabetic, or watching your carbs, they really aren't a good choice.
If you read the label, you will find that most of them contain potato flour, corn flour, tapioca flour and rice flour, all of which are starchy carbs and raise blood sugar levels. Look a little further and you'll see more than you need of sugar and salt.
The solution is to make your own and replace these starches with nut flours which are high in protein and healthy fats.
My favorite is almond flour which is great for cakes and cookies. Garbanzo bean flour(chic peas) added to almond flour makes really good breads. Coconut flour adds another flavor to special treats.
Boost your protein intake, increase your good fats and fiber and keep your carbs low glycemic while eating a great tasting gluten-free snack.
Ingredients
- 1/2 cup Almond meal (flour)
- 2 Tbs ground golden flax seed
- 3/8 tsp baking powder
- pinch of salt
- 3/8 tsp pure stevia extract powder(sweeten to taste with whatever sweetener you prefer)
- 2 Tbs unsweetened cocoa
- 1/8 cup chopped nuts (optional)
- 2 large eggs
Instructions
- In a 2 cup soup bowl,
- 1. Mix all the dry ingredients together.
- 2. Add 2 large eggs to the dry ingredients and mix until well blended.
- 3. Place in a microwave oven for 2 minutes to cook. ( microwaves vary so you'll have to adjust the time as needed.)
| Nutrition Facts | |
|---|---|
| Serving size: 1/2 of mix | |
| Calories | 344 |
| Calories from Fat | 252 |
| % Daily Value * | |
| Fat 28 g | 43% |
| Saturated fat 4 g | 20% |
| Carbohydrates 13 g | 4% |
| Sugar 2 g | |
| Fiber 8 g | 32% |
| Protein 16 g | 32% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Other Variations
This recipe is very flexible for creating a great variety of cakes and nut breads in just a few minutes. In three minutes you can have a tasty treat fresh from the oven before you even have a chance to cheat with something else.
Besides chocolate, I also enjoy the spiciness of ginger, so I recently started adding 2 tsp. of ground ginger instead of the cocoa. The taste was delicious. I adjusted the stevia to taste. This is quickly becoming a frequent favorite for me.
Adding caraway seeds to the basic recipe makes terrific rye bread. I usually use about 2 tsps. I grind one of them and add the other one in whole seeds. You will be amazed. It is the caraway that makes it taste like rye, not rye flour. I add a little stevia to slightly sweeten it, but this is according to your preference
I'm sure you would enjoy them. Some examples are:
- Banana Nut Bread
- Apple Spice Cake
- English Muffin.
Nut Flours
Many of these can be found locally, but if you can't, Amazon carries name brands.
I like to make my own nut flours. I use a food processor such as the Nutribullet and blend small amount of the nuts at a time until they are granular in nature. You want to be sure to not blend too long or they start to become nut butters.
Almond Meal or Flour
Almond meal produces a texture similar to wheat flour when baked, but perhaps slightly heavier. There are two types. The courser flour has the skins left one when it is ground and you see the darker flecks. The lighter, blanched almond flour has had the skins removed by blanching and then ground. It is the better choice if you are trying to make some finer such as a cake
It is usually the major ingredient in a recipe and is accompanied by smaller amounts of other nut or seed flours. For example, You can mix Almond flour with garbanzo bean flour (3:1). It makes for a lighter consistency in baked goods
Coconut Flour
Coconut flour is frequently mixed in a small amount with Almond Flour. It helps make a finer texture when mixed with the almond flour. A frequent ratio of almond flour to coconut flour is 3:1
Cashew Flour
Most recently, I have been using cashew flour in some of my recipes. It is a finer flour than the almond I get from Trader Joes. I was also getting it at, but they suddenly stopped carrying because of insufficient sales. I'm not sure if that was just at the one store or all of them.
I just real enjoy the fine texture and flavor of the cashew flour in some recipes including this one, so now I buy the raw cashews and make my own flour. If I want 1 cup of the flour, I put a rounded cup of cashews in my Nutribullet and pulse it until I have a fine flour.
If you do it yourself, be sure not to over process it or it will start forming a nut butter.
The Wheat Belly Cookbook
I base my ingredients on recommendations from Dr. William Davis's book, "The Wheatbelly Cookbook."
It has made such a significant change in my health and weight that it is something I will follow forever.
I have written a lens journal of my progress since starting my wheat-free lifestyle. If you would like to see it, go to My Wheatbelly Journal
New Discovery
While watching Rachel Ray today, I saw her use some 10 oz stoneware cups for cooking. They looked like they would be perfect to give me two English muffins that would be thick enough to cut in half.
I used the same recipe as the chocolate one above except without the cocoa and nuts and only 1 egg. I added a teaspoon of ground caraway seeds to make them taste like rye muffins.I divided the mixture equally between two of the Rachel Ray cups.
As you can see in the photo, the resulting grain-free English muffins were just the perfect thickness for slicing in half.
One tip if you do get them. When you stack them, place a piece of paper towel in between. It makes them stack with more stability beside protecting the ceramic finish from scratching.
Are you Wheat Sensitive
Many people don't realize that they are wheat sensitive. Celiacs Disease is the extreme case, but many people just are sensitive to it.
Do you have a lot of inflammation or arthritic problem, food allergies, asthma; these are just a few of the problems that might improve by cutting out wheat. It is worth a trial of going wheat free to see how you feel.
