Associate Professor Antigone Kouris APD, PhD, Post Grad Dip Diet, Post Grad Dip Bot Med, BSc Biochem/Micro (Hons)
Senior Academic, Discipline Dietetics and Human Nutrition La Trobe University
Director (Clinical Dietitian), Total Nutrition care
Director, Skinnybik Pty Ltd
Author “Medications: Good and Bad Interactions with foods, herbs and nutrients
Author “Food Sources of Nutrients”
Author “Your are what you cook – Mediterranean & South Asian”
Gluten free Reduced Carb Lupin Choc Beetroot cake
I hope you will try my recipe for Gluten Free Reduced Carb Lupin Choc Beetroot Cake! It also has 25% less calories, 35% less sugar, 45% less carbs, 50% more protein and 400% more fibre than regular chocolate cake (see table below). Despite replacing half the sugar with sweetener, this cake is not very sweet. Make and enjoy!
150g (1 1/3 cup) gluten free flour
(if you do not need to eat gluten free you can try wholemeal spelt flour instead and cake texture will be lighter)
150g (2 cups) lupin flour
70g (1/2 cup) cooking cocoa
80g (1/3 cup) Cadbury’s dark chocolate chips (these are gluten free)
7g (1 level tsp) bicarb soda
10g (2 tsp) vanilla sugar
300g (3 medium) beetroot (use vacuum sealed boiled beetroots rather than canned which may have added salt/sugar or bake raw peeled beetroot in oven in foil until cooked)
250g (1 cup) low fat plain yoghurt
180g (3 large) eggs
100g (1/2 cup) canola or olive oil
100g (2/3 cup) dark brown sugar
25g (3/4 cup) granulated natural sweetener (stevia/natvia) or artificial sweetener (splenda – this tastes the best). If you don’t want to use sweeteners you can use sugar instead, but cake will become high in sugar.
1) Preheat oven to 160C (plus fan). Grease (or spray) a medium size loaf pan. Dust with flour to avoid cake sticking to pan.
2) Grate or blend beetroot (in a blender).
3) Whisk eggs and then add sugar, sweetener, oil, yoghurt, and beetroot.
Mix until well combined.
4) In a separate bowl combine flours (sifted), choc chips, cocoa (sifted), soda, vanilla.
5) Add egg mixture to flour mixture and combine well.
6) Bake for about 65 min (insert a knife into the cake and it should come out clean).
7) Set aside for 5 minutes, before turning out onto a wire rack to cool completely.
8) Instead of serving with icing, try a low fat Greek style yoghurt (e.g Chobani) mixed with vanilla, some grated beetroot and a little honey!
Even though this lupin choc cake is healthier, a typical serve (50g) still provides 138 calories, so take it easy! It has 6.5 g sugar, 12.5g carbs and a whopping 3.5g fibre per serve.
CAUTION: Avoid lupin if you have a peanut allergy
(typical serve is 50g so divide numbers in table by 2)
|Lupin Choc Beet Cake
(no icing) per 100g
|Regular Choc cake
(no icing) per 100g
|Energy kJ||1117 (266 cal)||1535 (365 cal)|
Where do you buy lupin flour? It is hard to find. Very few health food shops stock it.. To purchase from our website click here.
I have published a cook book “You are what you cook” (www.lulu.com) which helps you implement the key features of the Mediteranean Diet and it goes without saying it includes many legume based recipes. I have also developed a healthy range of reduced sugar high fibre gluten free cookies made with lupin flour (a legume!) (www.skinnybik.com).
Until next time…Antigone
Click here to read more about Antigone
“You Are What You Cook, by Dr Antigone Kouris, is a Wellness Cookbook containing 80 easy to prepare healthy recipes for the family using Mediterranean and South Asian flavours. Many of the recipes have been adapted from traditional Greek recipes and made healthier by reducing the calories, fat, carbs and many are naturally gluten free. Therefore most recipes are suitable for weight control and for people with diabetes, high cholesterol and coeliac disease. Recipes have been developed by Dr Kouris using knowledge gained from her Greek mother and mother-in-law, her research on the Mediterranean diet and the latest nutrition research, especially on preferred cooking methods (more stews less grills) and use of herbs and spices (especially oregano and turmeric for their anti-inflammatory properties). The book includes a simple guide for a preferred weekly menu and a ‘plate’ guide for food portions. Click here to purchase a copy.