Get full access to Outside Learn, our online education hub featuring in-depth nutrition, fitness and adventure courses, and more than 2,000 instructional videos when you sign up for Outside+..
I’ve been experimenting with different versions of keto dieting—and this dessert actually fits into my plan quite well. It’s got zero flour, and is naturally gluten- and grain-free. You can 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 satisfies. —Dr. Jonny
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.
- 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.
- Add ingredients from cocoa powder through almond milk to ramekin, and mix well with fork until blended and smooth.
- Stir in the chocolate chips, if using, and microwave 55 seconds. Allow to cool for a few minutes to let it set before serving.
- Calories 350
- Carbohydrate Content 36 g
- Cholesterol Content 185 mg
- Fat Content 22 g
- Fiber Content 7 g
- Protein Content 10 g
- Saturated Fat Content 14 g
- Sodium Content 400 mg
- Sugar Content 24 g