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  #31   ^
Old Wed, Jun-27-12, 18:29
CarolynC's Avatar
CarolynC CarolynC is offline
Getting Healthy!
Posts: 1,755
 
Plan: General LC
Stats: 213/169/166 Female 5' 8.5"
BF:
Progress: 94%
Location: Tuscaloosa, AL, USA
Default A lower carb and calorie version with extra chocolate

I've made many versions of the cake over the years. It's very flexible, especially with regard to the solids used (almond flour, other nut flour, flax meal, more cocoa, protein powder, oat fiber, etc.).

Here's one of my favorite versions, which is relatively low in both net carbs and calories, and has extra chocolate.

Ingredients:

1 extra large egg
10 drops Sweetzfree (liquid splenda) or sweetener of choice
3 T sour cream
1/2 t baking powder
3 T cocoa powder
2 T ground flax (flax meal)
1 T oat fiber

In a 2 cup Pyrex or other container, blend the ingredients in the order listed, mixing by hand after each addition. Microwave on high for about 80 seconds. The cake should look a slightly wet when it comes from the microwave; it will dry as it cools. This makes 2 servings.

Nutritional Info for the entire 2-serving cake, assuming the cocoa that you're using as 1 g net carb per tablespoon (I use Dagoba brand):

Calories - 275
Total Fat - 23 g
Saturated Fat - 7 g
Polyunsaturated Fat - 1 g
Monounsaturated Fat - 5 g
Cholesterol - 264 mg
Sodium - 295 mg
Potassium - 139 mg
Carbohyrdate - 21 g (total)
Fiber 14 g
ECC = net carbs 7 g
Protein - 15 g
Vitamin A - 11%
Vitamin C - 1%
Calcium - 27%
Iron - 13%

ECC (net carb count) for one serving is 3.5 g

Note that "oat fiber" is not the same as "oat bran." Oat fiber is fiber only and has 0 calories and 0 net carbs. If you don't have oat fiber, it can be replaced with another tablespoon of flax meal or almond flour or protein powder, etc. The solid part of this is very flexible.

If you want to cut the calories further, you could use low fat or non-fat sour cream, although that would raise the carb count slightly.
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  #32   ^
Old Wed, Jun-27-12, 23:31
CarolynC's Avatar
CarolynC CarolynC is offline
Getting Healthy!
Posts: 1,755
 
Plan: General LC
Stats: 213/169/166 Female 5' 8.5"
BF:
Progress: 94%
Location: Tuscaloosa, AL, USA
Default Sorry, posted in the wrong place

Please ignore.

Last edited by CarolynC : Wed, Jun-27-12 at 23:39.
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  #33   ^
Old Wed, Jun-27-12, 23:35
CarolynC's Avatar
CarolynC CarolynC is offline
Getting Healthy!
Posts: 1,755
 
Plan: General LC
Stats: 213/169/166 Female 5' 8.5"
BF:
Progress: 94%
Location: Tuscaloosa, AL, USA
Default

Another misplaced post. Sorry!
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  #34   ^
Old Thu, Jun-28-12, 10:42
graciejean graciejean is offline
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Posts: 344
 
Plan: south beach
Stats: 168/168/125 Female 4'11
BF:
Progress: 0%
Location: dixie
Default

Bumping for later
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  #35   ^
Old Fri, Oct-05-12, 00:23
ImOnMyWay's Avatar
ImOnMyWay ImOnMyWay is offline
Senior Member
Posts: 3,831
 
Plan: OWL
Stats: 177/168/135 Female 5'1"
BF:50.5/38/25
Progress: 21%
Location: Los Angeles
Default

OK... This was dreadful. I don't the understand the rave reviews, not much chocolate flavor.
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  #36   ^
Old Fri, Oct-05-12, 07:09
JLx's Avatar
JLx JLx is offline
Senior Member
Posts: 3,199
 
Plan: High protein, lower fat
Stats: 000/000/145 Female 66
BF:276, 255 hi wts
Progress: 0%
Location: Michigan U.P., USA
Default

We all have individual tastes, true, but "dreadful" surprises me. Did you put in tablespoons of cocoa, or perhaps teaspoons?

This is how I've been making it and then I cut it usually into thirds and eat with whipped cream cheese.

2 T Hazelnut Flour
2 T Chocolate Protein Powder
2 T Special Dark Cocoa Powder
1/2 t Baking Powder
1/2 TB Swerve Confectioner's sweetener
6 drops Vanilla Stevia
1/4 t vanilla
pinch or 1/8 tsp salt
1/8 tsp xanthan gum

1/2 T Melted Butter
2 T Sour Cream
1 Egg


I like the idea of the previous poster of putting in 3 TB cocoa and some oat fiber and think I might try something like that. I usually put oat fiber in my OMMs and in bread.
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  #37   ^
Old Fri, Oct-05-12, 13:24
ImOnMyWay's Avatar
ImOnMyWay ImOnMyWay is offline
Senior Member
Posts: 3,831
 
Plan: OWL
Stats: 177/168/135 Female 5'1"
BF:50.5/38/25
Progress: 21%
Location: Los Angeles
Default

Quote:
Originally Posted by JLx
We all have individual tastes, true, but "dreadful" surprises me. Did you put in tablespoons of cocoa, or perhaps teaspoons?

This is how I've been making it and then I cut it usually into thirds and eat with whipped cream cheese.

2 T Hazelnut Flour
2 T Chocolate Protein Powder
2 T Special Dark Cocoa Powder
1/2 t Baking Powder
1/2 TB Swerve Confectioner's sweetener
6 drops Vanilla Stevia
1/4 t vanilla
pinch or 1/8 tsp salt
1/8 tsp xanthan gum

1/2 T Melted Butter
2 T Sour Cream
1 Egg


I like the idea of the previous poster of putting in 3 TB cocoa and some oat fiber and think I might try something like that. I usually put oat fiber in my OMMs and in bread.


I used 2TBS of Scharfenberger cocoa powder and vanilla protein powder and Sweetzfree. Maybe my cocoa was a bit old, perhaps I could've used more. But it had a spongy texture which I found unpleasant. I ate a few bites and threw it away.

I was hoping more for a molten lava cake kind of thing, a gooey chocolate thing. A dessert, not a meal. unrealistic expectations?
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  #38   ^
Old Sat, Oct-06-12, 06:57
JLx's Avatar
JLx JLx is offline
Senior Member
Posts: 3,199
 
Plan: High protein, lower fat
Stats: 000/000/145 Female 66
BF:276, 255 hi wts
Progress: 0%
Location: Michigan U.P., USA
Default

Quote:
Originally Posted by ImOnMyWay

I was hoping more for a molten lava cake kind of thing, a gooey chocolate thing. A dessert, not a meal. unrealistic expectations?


For that recipe, I'd say yes. There are lots of recipes online for that. Here's a couple, but they're not microwave versions:

http://healthyindulgences.net/2009/...late-lava-cake/

http://mariahealth.blogspot.com/201...-ice-cream.html

Or maybe something like this would work for what you want: http://alldayidreamaboutfood.com/20...a-emmerich.html

Three of my favorite bloggers there.
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  #39   ^
Old Tue, Oct-30-12, 16:55
quicksand quicksand is offline
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Posts: 64
 
Plan: south beach
Stats: 185/185/125 Female 4'10in.
BF:[url=http://www.my
Progress: 0%
Location: Way Down South
Default

Bumping again
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