NATURAL GOURMET

dessert for one

Cake-like on top and pudding-like on the bottom. What’s not to like?

I’ve been experimenting with diff erent versions of keto dieting— and this dessert actually fi ts into my plan quite well. It’s got zero fl our, and is naturally gluten- and grain-free. You can also swap in a no-cal sweetener, such as Stevia or erythritol, if you want to zero out the sugar altogether. But unlike most sugar-free grain-free desserts (which taste like grated cardboard), this one is completely delicious and scarily easy to make.

Neither Chef nor I are huge fans of the microwave, but in a pinch it’s really nice to be able to throw a few ingredients together and make a quick, single-serving healthy dessert that really satisfi es.

FEATURED INGREDIENT: Dark Cocoa Whenever researchers talk about the benefits of dark cocoa, someone is bound to bring up the Kuna Indians. The Kuna live off the coast of Panama, and they’re unusual because their blood pressure pretty much stays the same throughout their lifespan. And that just doesn’t happen anywhere else. Unlike Americans and Europeans, the Kuna don’t experience the dangerous rise in blood pressure that accompanies aging and increases the risk for heart disease and diabetes. How can this be? Some researchers think it’s the cocoa. Kuna Indians drink about 5 cups of the stuff every day.

Cocoa is loaded with compounds called flavonoids, which are also found in cranberries, apples, strawberries, onions, tea, and red wine, placing chocolate in excellent company. In plants, flavonoids provide shielding from environmental toxins, and when we consume flavonoid-rich foods, we absorb a lot of those protective benefits.

Flavonoids in cocoa are called flavanols, and cocoa flavanols prevent fatlike substances in the bloodstream from clogging the arteries—which is similar to the action of a baby aspirin. When you reduce the blood’s ability to clot, you also reduce the risk of heart attack and stroke. As a bonus, cocoa also contains magnesium, one of the most important minerals for heart health.

Flavanols in cocoa also modulate a compound in the body called nitric oxide, which is critical for healthy blood flow and cardiovascular health. (That’s why beet-juice products are all the rage now—they increase nitric oxide!) In a 2011 study published in the British Medical Journal, researchers found that the highest levels of cocoa consumption were associated with a 37 percent reduction in cardiovascular disease.

NOTES FROM THE CLEAN FOOD COACH Committing to a low-sugar diet can be a problem for chocoholics. One of the solutions is to get good at making your own treats using low-glycemic sweeteners such as erythritol and stevia. The other is to use very-high-quality cocoa powder. Though it costs a little more, stocking a high-quality, rich, dark cocoa will elevate all your goodies, including the lower-carb choices, to a new level. My favorite brand to scratch that chocolate itch is Cacao Barry Extra Brute, so deep it’s almost red and needs very little sweetener added.

5-Minute Low Carb Brownie Pudding

Serves 1 1 Tbs. coconut oil 2 Tbs. dark cocoa powder 1 Tbs. ground flaxseed 1 tsp. cinnamon ½ tsp. baking powder 2 Tbs. palm sugar (or erythritol, such as Lakanto or Sukrin for sugar-free) 1 egg 3 Tbs. unsweetened almond milk 1 Tbs. dark chocolate chips (or Lily’s for sugar free), optional 1. Melt coconut oil in 4-inch ramekin in microwave, about 20 seconds. Remove from microwave, and tip ramekin around in your hand to coat sides with melted oil.

2. Add ingredients from cocoa powder through almond milk to ramekin, and mix well with fork until blended and smooth.

3. Stir in chocolate chips, if using, and microwave 55 seconds. Allow to cool for a couple minutes to let it set before serving.

Per serving: 350 cal; 10g prot; 22g total fat (14g sat fat); 36g carb; 185mg chol; 400mg sod; 7g fiber; 24g sugar

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*These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. This information is presented as general information and is not meant to replace medical advice. Because persons and circumstances can vary, self treatment may not be right for you. Consult a qualified health care practitioner for advice pertaining to any particular person or case or before beginning any new exercise, diet, or supplementation program. Use products only per label direction.