Triple Chocolate Cake & Ganache - Au Naturale!

Great news!  You can incorporate chocolate into a healthy diet plan. Ideally, the best types are dark, raw, fair trade, and organic.  

​Real, rich chocolate is a fantastic health food!

Real chocolate (dark - at least 85%) has health many benefits, according to a study done at the Cleveland Clinic, real, dark chocolate that has not been over-processed, has a high content of nutrients. Cacao contains many chemicals that enhance physical and mental well-being:

• Flavonoids, which help protect plants from environmental toxins and help repair damage.  Cacao contains more flavonoids than red wine, green tea and blueberries.

• Antioxidants, that are believed to help the body’s cells resist damage caused by free radicals that are formed by from exposure to environmental contaminants.
• Flavanols, which are the main type of flavonoid found in cocoa and chocolate. In addition to having antioxidant qualities, research shows that flavanols have other potential influences on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.
• Minerals: Cocoa powder contains several minerals including calcium, copper, magnesium, phosphorus, potassium, sodium and zinc.

(NOTE: Milk chocolate does not have the same health properties because it's loaded with other fats, refined cocoa powder, and lots of sugar.)

What's the difference between cocoa & cacao?  

Cocoa and cacao powders are actually different names for the same thing. They are made from beans that grow in pods on the cacao tree. The beans are fermented, dried, roasted and cracked; the nibs are ground to extract about 75% of the cocoa butter, leaving a dark brown paste called chocolate liquor. After drying again, the mass is ground into powder (unsweetened cocoa).

However, when a differentiation is made, Cacao powder is often marketed as the pure, raw form of chocolate. It may unrefined and less processed. Cocoa powder may (or may not) be more refined because it has been heated to higher temps during processing.  They are both likely to contain the wonderful benefits of dark, real chocolate. The prices for each are about the same.   Cacao and cocoa can be used interchangeably in the same recipes. (Be sure not to confuse cocoa powder with cocoa mix for making hot chocolate, which often has added sugars and other additives.)

(Note: Dutch Processed Cocoa (a.k.a. dark cocoa) has been processed with an alkalized solution, making it less acidic and much richer in taste. Unfortunately, this also substantially degrades the healthy flavanol properties.)

So, if they're basically the same thing, how do you pick a good one???
Use the same criteria for nutrient quality that you use for other foods. Understand the practices of the manufacturer or supplier.  Are they a part of a company that also sells unhealthy products?  Buy a brand you trust. Remember, the best types of chocolate products are dark, raw, fair trade, and organic. 

Nativas Naturals makes a great raw, organic cacao from Peru, YUM!  

To make Navitas Naturals cacao powder, the finest cacao beans are milled at low temperature to protect the nutrients and flavor. The premium, certified USDA organic, raw, peeled cacao beans come directly from the farmers who cultivate them. These farmers grow their crops on their own land, using sustainable methods that have been used for generations. Their cacao beans are guaranteed to be free of heavy metals, chemicals, and pesticides. 

To read much more about the health properties of chocolate, the history of the food, and the processing methods, see the book: The Encyclopedia of Healing Foods, By Michael T. Murray, Joseph Pizzorno, Lara Pizzorno

​Triple Chocolate Cake

This is a truly decadent dessert for a special occasion!
​
8 Servings.      
This recipe makes 1 layer of a round cake, so double the recipe if you like.

Ingredients:

• 1/4 cup organic cacao powder
• 1/3 cup coconut flour 
• 1 tsp  baking powder
• 1/8 tsp sea salt

• 4  large eggs 
• 1/3 cup  raw, organic honey 
• 1 tsp vanilla or other extract (try mint!)
• 1/2 cup melted ghee/butter or Tropical Traditions coconut oil
• 1/2 cup Enjoy Life mini chocolate chips

Directions (mixes easily by hand):

1. Preheat oven to 325 degrees.
2. Grease a small cake pan very well and dust with coconut flour.  For cupcakes, spray 8 lined cupcake tins, or 24 mini cupcakes.
3. Combine the cocoa, coconut flour, baking powder, and sea salt.
4. Add the eggs, honey, vanilla, and ghee/oil.  
5. Add in the chocolate chips.
6. Pour the batter into pan(s) and spread flat.
7. Bake the cake for about 30 minutes.  Bake cupcakes for about 20 minutes.  (A toothpick should come out clean.)  Do not over-bake, or it will be dry.
8. Remove from the oven and allow to cool.
9. Top with chocolate ganache frosting: 

​
​Chocolate Ganache Frosting: 

This is easily made from: 

• 1 part high quality chocolate & 
• 1/2 part coconut cream, full-fat Greek yogurt, or real cream.  

Optional: Add in ½ tsp. or more of real vanilla or mint extract.

For the cake recipe above, I used:

• 1 cup mini chocolate chips  & 
• 1/2 cup coconut cream

(To cover 1 layer of a round cake or 8 cupcakes.)

(I like to use Enjoy Life Chocolate Chips, because they're dairy & soy free, & Native Forest  Organic Coconut Cream, which comes in BPA-free cans.)

Directions:

1. In a small saucepan on the stove, heat up the coconut cream over medium heat.  
2. Add in the chocolate and take off the burner.  You want it to melt, not cook. 
3. Stir until the chocolate is melted, thoroughly mixed, and creamy.
4. Add in optional flavor extract.
5. Allow to completely cool for approx 45 minutes.  If it's a warm day, you may need to chill it slightly in the fridge first.
6. Whip with an electric mixer until nice and fluffy.  Be patient, this will take several minutes.  The chocolate will turn from dark to light brown.
7. Spread on a completely cooled baked item.
8. Enjoy!

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