Updated: Jan 28
We are huge fans of dark chocolate and if we had to choose between a starter, a main course, and a dessert, we would choose a dessert every time. Unfortunately, choices like that tend to be far less beneficial for health than choosing main courses which generally contain substantial fat, protein and occasionally carbs, from sustainable, healthy sources, in correct, appropriately proportioned doses. That being said, it is worth enjoying dessert if it makes you happy, and knowing when you can have your cake (or other treat) and eat it can help maximise your enjoyment of food whilst minimising negative symptoms of overindulgence in sugary, fatty, high calorie, processed food. What if it were possible to eat dessert without the guilt and still be fit, look good, enjoy a long life, AND offer delicious, nutritious desserts to friends and family confident in the knowledge that you are all becoming healthier...eureka moment...you can!
Chocolate cake does not need to be a heavy, complicated, naughty addition to your diet as it can transform your health when comprised of only a handful of ingredients and cooked for a short amount of time. To be honest, we save it for immediately post-workout as a rewarding antioxidant and recovery boosting, guilt-free tool. It can, however, be consumed in small doses every day with breakfast, lunch or dinner, or as a snack.
The high percentage non-dutched dark chocolate is full of antioxidants and has a rich flavour compared to white chocolate; this helps prevent overconsumption. The whey protein strengthens us, is low in sugar and calories, and prevents hunger pangs soon after consumption. The butter, with its high saturated fat content, is safe to cook with, packed full of flavour, improves body composition and function, and helps to keep the cake moist. The eggs are obviously loaded with nutrients but also act as excellent emulsifiers to bind the ingredients and form a proper batter. We like to 'evolve' simply so we strictly follow this recipe 99% of the time especially if we want to remain low carb. It is fun and important to adjust the ingredients from time to time to suit nutritional targets and personal preferences. Mint, citrus, cream, vanilla and fruit as well as many other nutrient-dense foods can be used here so experiment and send us your creations, good AND bad!
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Servings: 10 slices (1-2 slices per portion)
Prep time: 10-15 mins
Cooking time: 10-15 mins
Total time: 20-30 mins
Recipe Cost: £8.50
125g unsalted butter
50g ground almonds/almond flour
1/4 cup/30g coconut flour
4 Scoops (100g) Myprotein organic natural whey protein (can substitute with other flavours)
6 whole eggs
1 bar Green & Blacks 85% dark chocolate
3 tbsp raw cacao powder
1 heaped tsp monk fruit powder
1 level tsp baking soda
Nutritional Content (per slice)
Total Fat: 23g
Saturated Fat: 12g
Total Carbohydrate: 6.5g
1. Preheat oven to gas mark 4/ 177C/ 350F.
2. Add boiling water to a deep pan, place a medium-sized glass bowl into a colander, then place the colander onto the pan.
3. Break the chocolate bar into single or double squares.
4. Place the butter into the glass bowl first, then add the chocolate pieces on top of the butter before covering the glass bowl with an appropriately sized lid. Check and stir regularly until all of the butter, and almost all of the chocolate has melted.
5. In a medium-sized mixing bowl, crack the eggs and whisk until combined.
6. Add the melted chocolate and butter to the eggs before adding the cacao, monk fruit, baking soda, ground almonds, coconut flour and whey protein, then whisk until combined.
7. Grease an appropriately sized baking dish/pan, and add the batter until it is all evenly spread (approximately 1.5 inches in height).
8. Place in the oven for 10 mins before checking (the outside layer should be cooked, not raw or dry, the inside should be melted and gooey).
9. Place in resealable bags or in an airtight tupperware box and freeze for up to 3 months or place in fridge for 2 weeks.
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ABOUT THE AUTHORS
Co-founder of 'The Evolved Way', and experienced personal trainer, Samson practices what he preaches. His own healthy lifestyle, which informs this site, is based on understanding the right way to eat and exercise, not excluding of course going out and enjoying life knowing you can still feel and look good.
John Maitland is the co-founder of 'The Evolved Way.’ A personal trainer with over 10 years’ experience, he has worked alongside a wide range of leading CEOs, entrepreneurs and medical professionals. John is a keen athlete and holds a black belt in Shaolin Kung fu. A fan of the great outdoors, he can often be found exploring the British countryside and mountains...or breaking pine boards with his fingers.