One of the most effective ways that I manage my Hashimoto’s thyroiditis, an autoimmune thyroid condition that causes hypothyroidism (underactive thyroid), is by eliminating wheat, gluten, grains and dairy from my diet.

This means that choosing the right gluten-free flour to make a cake can be a tricky proposition. I am allergic to all nuts, so almond flour is out. Although I like its taste and texture in baked goods, coconut flour triggers an instant headache. I avoid baking with commercial, pre-packaged “gluten-free” flours because they contain blood sugar-spiking grain flours, like brown rice flour, white rice flour, potato starch and/or sorghum flour. Many recipes for “gluten-free” baked goods also call for gums and/or starches, like xanthan gum or guar gum, which, for me, causes digestive upset.

The solution?  Tiger nut flour. Unlike tiger blood, tiger nut flour is not something that Charlie Sheen has ever obsessed about, but it is a WINNING flour!

Tiger nuts are not nuts. Nor are they tiger testicles, as one friend had assumed!  Tiger nuts are edible tubers, from the roots of yellow nutsedge (Cyperus esculentus), a plant that is considered an invasive weed in the U.S.

Yet, in ancient Egypt, tiger nuts were considered a medicinal food. And they were a popular sweet treat: roasted and crushed, tiger nuts were eaten with honey. From Egypt, the cultivation of yellow nutsedge spread to North Africa and the Iberian Peninsula. Tiger nuts are used in Spanish and Mexican cuisine and in horchata, a sweet and creamy milky beverage.

High in antioxidants, tiger nuts are a nutrient-dense food. Just one serving contains 10 grams of fiber! They contain bacteria-fighting properties; eating tiger nuts on a regular basis may help boost immunity. Tiger nuts are high in resistant starch fiber, which passes undigested through the digestive tract and can help stabilize blood sugar and promote satiety (feeling full). As a prebiotic food, tiger nuts help feed good gut bugs, helping to improve digestion and overall gut health. Studies indicated that high-fiber tiger nuts are a beneficial food for controlling diabetes and for lowering LDL “bad” cholesterol.

If you decide to bake with tiger nut flour, I suggest that you use the “extra fine” flour. Also be sure to sift the flour—either with a sifter or through a stainless steel strainer—because tiger nut flour tends to clump.

I won’t lie: this tiger nut chocolate cake was a 4-hour labor of love; 30 mins to make the cake; 50 minutes to bake the cake; 2 hours for the ganache (don’t let this scare you off! This was mostly unattended as it simmered over very low heat on the stove); 10 minutes for the frosting; and 30 minutes to assemble.

But, if you love homemade chocolate cake, the end result is SO WORTH IT!

This cake was a HUGE hit with my sister and everyone who tasted it. You’d never guess that this chocolate layer birthday cake had been made with a strange-sounding (and nutrient-dense) ingredient like “tiger nut flour”!  Enjoy…

Tiger Nut Chocolate Ganache Birthday Cake

INGREDIENTS

Cake

3-1/4 cups organic tiger nut flour
*Shake the tiger nut flour through a sifter or stainless steel strainer to remove all lumps and clumps; tiger nut flour tends to clump
3/4 cup raw cacao powder, sifted
1/2 cup organic coconut sugar
2 teaspoons organic baking soda
1 teaspoon coarse-ground Celtic sea salt
1/2 cup coconut oil, melted
1 cup organic, full-fat, unsweetened coconut milk
3 large pasture-raised eggs
2 teaspoons vanilla extract
2 tablespoons organic maple syrup, Grade A, Robust Taste

Chocolate Ganache
(*Can be made 1 day in advance)

15 oz of organic, full-fat, unsweetened coconut milk
2 tablespoons organic maple syrup, Grade A, Robust Taste
2 teaspoons raw cacao powder
1/2 teaspoon vanilla extract

Chocolate Frosting

8 tablespoons organic, full-fat, unsweetened coconut milk
3/4 cup unsweetened 100% cacao chocolate chips
2 tablespoons organic maple syrup, Grade A, Robust Taste

METHOD

For the cake

Preheat oven at 350°F.

Grease the bottom and sides of a round tin-plated steel springform pan with coconut oil; line the bottom with unbleached parchment paper.

To a large mixing bowl, add the well-sifted tiger nut flour, raw cacao powder, coconut sugar, baking soda and Celtic sea salt. Whisk dry ingredients well.

In a medium bowl, combine the melted coconut oil, coconut milk, eggs, vanilla and maple syrup, using an electric mixer.

With a large rubber spatula, gently fold the dry ingredients into the wet ingredients to form a batter. Be careful not to over-mix.

Pour batter into springform pan and gently shake from side to side to make sure batter is evenly distributed.  Place cake on top of a heavyweight baking sheet lined with parchment paper (to catch any batter drippings).

Then, place on center rack in oven and bake 25 minutes; then, turn the baking sheet around for even baking.  Bake another 25 minutes, or until a knife inserted into the center comes out clean.  If, after 50 minutes, the batter in the middle of the cake is still “wet”, tent cake with aluminum foil to prevent burning on top and lower the heat to 325°F. Bake until a knife inserted in the center comes out clean.

Remove from oven and let cake cool completely on a wire rack.

When completely cool, use a serrated knife to gently slice cake, horizontally, through the middle so that you have two cake “layers”.

Using a spatula, spread chocolate ganache (see recipe below) over the top of the bottom layer. Refrigerate bottom layer for 30 minutues.

Once the bottom layer with the chocolate ganache has chilled, carefully transfer the other half of the cake on top. Spread the chocolate frosting (see recipe below) evenly over the top of the cake.

For the Chocolate Ganache  (*Can be made 1 day in advance)

In a medium saucepan, whisk together the coconut milk and maple syrup over medium-high heat until mixture comes to a gentle boil. Reduce heat and simmer (do not cover) for 2 hours, whisking occasionally, until the coconut milk is reduced by half and has a thicker consistency and darker color (similar to condensed milk).

Add the raw cacao powder and vanilla extract, whisking until mixture is smooth.

Let ganache cool and refrigerate until the cake is ready. *Can be made 1 day in advance.

For the Chocolate Frosting

Fill a 3-quart stainless steel saucepan with water. Bring to a gentle boil, then lower heat. Add the chocolate chips to a small stainless steel mixing bowl or a small heat-resistant glass bowl. Place bowl over saucepan. Melt the chocolate chips in the bowl over simmering water. Using a wooden spoon, stir in the coconut milk and maple syrup into melted chocolate until well combined and smooth.

Let cool for 5 minutes before icing the cake.

Dark Chocolate and Heart Health

Eating a small amount of dark chocolate on a regular basis is associated with improved heart health. Dark chocolate is rich in flavanols, which can benefit heart health in three ways: 1) by lowering blood pressure; 2) by improving blood flow to the heart; and, 3) by creating less sticky blood platelets….all of which reduce the risk of blood clots and stroke. A study, published in the International Journal of Cardiology, tracked participants who consumed flavonoid-rich dark chocolate versus non-flavonoid white chocolate for two weeks. Researchers found that, among healthy adults, flavonoid-rich dark chocolate intake significantly improved heart circulation compared to white chocolate, which had no effect.

Dark chocolate has its own unique nutritional profile and health benefits. However…if you’re allergic, sensitive or reactive to chocolate in any way, don’t start eating it now!
In this recipe, I use both unsweetened chocolate and unsweetened cocoa powder. I have a bitter bud, so I always rivet to chocolate with a high cocoa content (85% and higher).

The intensity of the unsweetened chocolate is tempered by the natural sweetness of the maple syrup and sweet potato. The moistness of the brownies can be attributed to the sweet potato, also a rich source of immune-boosting Vitamin A. If the flavor of unsweetened chocolate is too intense for you, feel free to use bittersweet chocolate instead.

Sweet Potato Brownies

Dry Ingredients
4 tablespoons 100% unsweetened cocoa
1 tablespoon organic coconut flour
1-1/2 teaspoons baking soda
1/2 teaspoon fine-ground Celtic sea salt

Melt together:
4 oz unsweetened dark chocolate, chopped
1 tablespoon organic, raw (or unrefined) virgin coconut oil

Wet Ingredients
1 15-ounce can of pureed sweet potato OR  plain pumpkin puree
OR 2 medium sweet potatoes (about 6 oz each), roasted, peeled and pureed
8 tablespoons maple syrup (labeled Grade A, Dark or Robust OR Grade B)
3 eggs (ideally, pasture-raised or organic), at room temperature
1 tablespoon pure vanilla extract
Optional: 2 tablespoons minced fresh ginger root

Preheat oven to 350°F (177°C) and place rack in center of oven.

Using butter, coconut oil or olive oil, lightly grease a stainless steel square baking pan.  Line the pan parchment paper and grease the parchment paper as well.

In a small bowl, whisk together unsweetened cocoa, coconut flour, baking soda, and sea salt. Set aside.

Place chopped chocolate and coconut oil in a non-reactive, heat-proof bowl. Place the bowl over a pot of low-simmering water, (you will have first brought the water to a boil, then reduce heat to a simmer); the bottom of the bowl—with the chocolate and coconut oil—should not be in direct contact with the simmering water. Stir until chocolate and coconut oil are completely melted. Carefully remove the bowl from the pot and let the chocolate mixture cool.

In a medium sized bowl, combine the maple syrup or honey, eggs, vanilla extract and ginger (if including), using an electric mixer or stand-alone mixer. Mix well.

If you are using roasted or cooked sweet potato, place (peeled) sweet potato in a food processor and pulse until smooth and creamy (no lumps). Add pureed—cooked or canned—sweet potato to the egg mixture and blend well.

Add the melted chocolate and coconut oil, and blend until completely incorporated.

Using a large spatula, gently fold the dry ingredients (cocoa mixture) into the egg, sweet potato and chocolate mixture until just combined. Do not over mix.

Pour mixture into parchment-lined baking pan. Using spatula, make sure that the batter is evenly distributed.

Bake for apx. 45 minutes, or until a knife inserted in the center comes out clean.

Let brownies cool and set—about 45 minutes to 1 hour—and cut into 16 squares.

Enjoy!  P.S.  They’re great for breakfast the next day!

A flourless chocolate cake is decadent. It’s a delectable way to enjoy a combination of healthy fats: pasture-raised eggs, grass-fed butter, dark chocolate and cocoa powder  (ideally, unsweetened and 100% cocoa)—all gently sweetened with maple syrup. You can use 1/2 cup raw honey if you wish, but I prefer using maple syrup that is labelled “Grade A, Dark Color, Robust Taste”, which is from a late-season syrup run and more nutrient-dense than the standard Grade A light-colored, Amber maple syrup.

Berries make a pretty garnish. Since fresh berries are out-of-season in February, you’re better off using frozen berries, which were picked at the peak of harvest. Simply warm frozen berries in a saucepan, and once they’ve thawed, spoon over each slice of flourless chocolate cake.

Dark chocolate (containing at least 70% cocoa; ideally, 80% cocoa or more) is a source of healthy fat. The fat is from the cocoa butter and consists of modest amounts of monounsaturated fat (also found in olive oil) and saturated fat (stearic and palmitic acids).

Over the last 60 years, saturated fat has gotten a bad rap. However, incorporating high-quality real food sources of saturated fat has myriad health benefits. It can be good for heart health by lowering lipoprotein (a), a substance associated with increased risk of heart diseases) and raise your HDL, or “good” cholesterol.

Am I saying it’s OK to eat a Big Mac, fried chicken or store-bought ice cream? Nope. Those are processed foods high in unhealthy saturated fats. Quality counts when it comes to saturated fat.

With chocolate, it’s important to be mindful of choosing a high-quality dark chocolate with an 80% cocoa content (or more) and consume it in moderation. Indulge wisely.

A Word About Dairy

I have a dairy sensitivity. I absolutely cannot tolerate any kind of milk product, from milk and yogurt, to cheese and ice cream. I am highly sensitive (and I have been tested for this) to the proteins in milk: casein and whey.  Butter IS made from cream (a milk product) and contains apx. 80% fat; however, it contains just tiny amounts of carbs, milk proteins (like casein) and lactose. Yet, butter does not trigger me. If butter is called for in a baked good recipe, I only use high-quality grass-fed butter….the end result is worth it!

So…the good news is that even if you are dairy-sensitive, you may be able to tolerate butter. Every person is different. If you are highly sensitive, you may not be able to tolerate butter.

Experiment…and see what works for you. Your body will let you know.

I don’t eat butter on a regular basis—not even infrequently—so, I am happy that my body allows me to tolerate grass-fed butter without issue.

If you make this flourless chocolate cake—savor and enjoy!

Flourless Chocolate Cake

4 oz. 100% cacao unsweetened chocolate bar, chopped or unsweetened 100% cacao baking chips
3 eggs, ideally pasture-raised
1/2 cup unsalted grass-fed butter OR unrefined coconut oil
1/4 cup organic cacao powder
1/3 cup organic maple syrup, labeled Grade A, Dark Color + Robust Taste
Optional garnish: berries (fresh or frozen)
 
Preheat the oven to 375˚F.

Using butter, coconut oil or olive oil, grease an 8-inch (or 9-inch) stainless steel round cake pan. Line the bottom of the pan with parchment paper; then, grease the parchment paper.

Slice the butter into a medium stainless steel bowl, and add the chopped chocolate or chocolate chips. Place this bowl over a pot of simmering water (you can also use a double boiler) and stir butter and chocolate together until melted; carefully remove bowl from the pot.

Using an electric mixer or standing mixer with a whisk attachment, whisk maple syrup into the melted butter-chocolate mixture. Add the eggs and combine well. Finally add in the cocoa powder, whisking well, until smooth and creamy.

Pour batter into the parchment-lined pan, making sure batter is evenly distributed. Smooth top with a spatula.

Bake cake for 15 to 20 minutes until firm, or a knife inserted the center comes out clean.  **Note: If using a larger than 9-inch round pan, the cake will take less time to bake, apx. 15 minutes.

Let cake cool in pan  for apx.  15 minutes. Remove from pan and invert onto a plate.

Cut into slices and garnish each slice with a spoonful of warmed frozen berries, if desired.

Instead of reflexively reaching for a hit of sugar or caffeine, try a few bite-sized protein balls for an energy pick-me-up. Gently sweetened by dates, these raw cacao truffles are high in protein, a good source of fiber and rich in minerals and antioxidants. And, speaking of antioxidants…guess which food ranks #1 on the Top 10 ORAC (Oxygen Radical Absorbance Capacity) list, which measures the level antioxidants present in food—and outranks goji berries, acai berries and blueberries?  That’s right: raw cacao.

If you need a “lift”, raw cacao contains the compound, theobromine, which has a similar (but much milder) stimulating effect as caffeine. You’ll get your boost—without the jitters.

These truffles are pretty and portable—easy to pack for the road or bring to the office. Best of all, they just minutes to make in a food processor, a powerful blender, like a Vitamix, or a Nutribullet!
 

Raw Cacao Truffles

Yield: 8-9 balls
3 pitted dates, soaked
1/3 cup organic sunflower seed butter
2 tablespoons organic raw cacao
Dash of cinnamon
*Garnish:  Unsweetened shredded coconut for rolling

Soak the dates in water until softened, about an hour—or overnight—at room temperature.

Add the soaked dates, Sunbutter, dash cinnamon and raw cacao to a food processor, high-powered blender or Nutribullet. Blend until well combined, about 1-2 minutes. If very crumbly, you may want to add 1-2 tablespoons of the soaked date water to the mixture.

Scoop out the mixture and roll into balls.

Place some shredded coconut on a small plate or bowl. Roll the balls in the shredded coconut.

Serve fresh or refrigerate at least 30 minutes before serving.