Flourless | Koru Nutrition Inc. https://korunutrition.com Canada’s leading resource for customized nutrition solutions Mon, 07 Apr 2025 20:18:20 +0000 en-US hourly 1 https://wordpress.org/?v=7.0 https://korunutrition.com/wp-content/uploads/cropped-kori-symbol-e1560261558923-32x32.png Flourless | Koru Nutrition Inc. https://korunutrition.com 32 32 Mini Flourless Chocolate Cake https://korunutrition.com/mini-flourless-chocolate-cake/ Fri, 28 Mar 2025 13:27:02 +0000 https://korunutrition.com/?p=15115
Two Glasses with Detox Green Smoothie

These delicious mini treats are gluten free and only 144 calories each. Great for a light and easy dessert after dinner or as a special afternoon treat. Eggs, dark chocolate, and cocoa powder are not only versatile culinary ingredients but also offer notable health benefits when consumed in moderation.​

Eggs are a rich source of high-quality protein, essential amino acids, and various vitamins and minerals, including vitamin B12, riboflavin, and selenium. They also contain choline, crucial for brain health and development.

Contrary to past concerns, moderate egg consumption does not significantly impact heart disease risk for most individuals. In fact, eggs can increase levels of high-density lipoprotein (HDL), known as “good” cholesterol, which is associated with a lower risk of heart disease.​

Dark chocolate and cocoa powder are derived from cacao beans and are rich in flavonoids, particularly flavanols, which have potent antioxidant properties. These compounds have been linked to various health benefits:​ 

  • Cardiovascular Health: Regular consumption of dark chocolate with high cocoa content has been associated with improved blood vessel function, reduced blood pressure, and lower LDL cholesterol levels, all contributing to better heart health. (1) ​ 
  • Cognitive Function: The flavonoids in dark chocolate may enhance brain function by improving blood flow to the brain, potentially aiding memory and cognitive performance. (2)
  • Mood Enhancement: Dark chocolate contains compounds like phenylethylamine, which can stimulate the release of endorphins and serotonin, chemicals in the brain that promote feelings of well-being and happiness. (3)

It’s important to note that the health benefits are more pronounced in dark chocolate with higher cocoa content (70% or more) due to the increased concentration of flavonoids. Additionally, cocoa powder offers similar benefits and can be a versatile addition to various recipes. However, processing methods can affect flavonoid content; for instance, Dutch-processed cocoa undergoes alkalization, which reduces its flavonoid levels. (4) ​ 

While these foods offer health benefits, they should be consumed in moderation. Incorporating eggs, dark chocolate, and cocoa powder into a balanced diet can contribute positively to overall health, provided they are consumed thoughtfully and as part of a varied nutritional plan.

References

  1. https://www.sciencetimes.com/articles/60158/20241226/health-benefits-drinking-hot-chocolate.htm
  2. https://www.health.com/dark-chocolate-health-benefits-8733315
  3. https://www.realsimple.com/benefits-of-dark-chocolate-8749926
  4. https://www.health.com/dark-chocolate-health-benefits-8733315
Print

Mini Flourless Chocolate Cake

These delicious mini treats are gluten free and only 144 calories each.
Servings 6
Calories 144kcal

Ingredients

  • 1/16 oz Avocado Oil Spray
  • 2 2/3 oz Dark Chocolate (at least 70% cacao)
  • 2 tbsp Butter
  • 2 Eggs
  • 2 tbsp Coconut Sugar
  • 1 tsp Cocoa Powder

Notes

  1. Preheat the oven to 300ºF (150ºC). Grease ramekins or a muffin tray with the oil spray, or use a silicone muffin tray.
  2. Add the chocolate and butter to a large glass bowl. Slowly heat the chocolate and butter in 20-second increments in the microwave.
  3. In a bowl of a stand mixer, add the egg whites. With a whisk attachment, beat the egg whites on medium-high until soft peaks form. Slowly add the coconut sugar while beating, about one tablespoon at a time, until fully incorporated.
  4. Add the egg yolks to the chocolate mixture and mix well. Add 1/3 of the egg whites to the chocolate, then stir to combine and lighten the chocolate mixture. Gently fold in the remaining egg whites.
  5. Pour the batter into the ramekins or muffin cups and bake for 15 to 20 minutes. Let the cakes cool completely, then remove them from the muffin tray. Dust with cacao powder before serving and enjoy!
Refrigerate in an airtight container for up to four days.
To add more flavor, add vanilla or espresso powder.

The post Mini Flourless Chocolate Cake first appeared on Koru Nutrition Inc..]]>