Okay so most people love a gooey chocolatey mudcake.
I do not.
The knowledge of the copious quantities of full fat BUTTER + full fat CREAM + loads of chocolate + cups of sugar make this cake unappetizing.My arteries are crying. My blood sugar levels will sky-rocket.
And with Christmas and New Year’s celebrations happening in 2-3 weeks time, this is usually the season for fine food and quality time spent with family and friends over eating sessions :-).
Okay I will admit, mudcake – like pretty much any other cake – is (and should always be) considered a treat. It’s something that you have once in a while. But can’t a treat also be healthy?!?!
I think so!
So as I had to make a mud cake for a recent celebration, coupled with my nutritional and food science knowledge, I have come up with something that still is gooey, still is chocolatey, but has NO butter, NO cream, NO sugar except that found naturally in honey and the 70% dark chocolate topping.
So here’s my heart smart version of mudcake. And like all cakes, this is still a treat food for a celebratory event…but unlike traditional cakes, this one won’t leave your arteries crying and your blood sugar levels soaring…!
Seriously – you gotta try this out!
What you’ll need:
2 large eggs or 3 small eggs
2/3 cup honey
1/4 cup 0% fat free natural/greek style yoghurt
1/3 cup skim/reduced fat milk
2 tsp vanilla essence or scraping of seeds from 1 whole large vanilla bean
4 medium-small over ripe bananas, well mashed
2 cups wholewheat multigrain plain flour
6 tsp baking powder
3 heaped tablespoons dark cocoa
1.5 tsp cinnamon powder
1/2 tsp ground ginger powder
1/4 tsp cardamom powder
1/4 tsp salt
1/2 cup canola or rice bran oil
1 cup dates chopped. Ideally medjool dates or Tunisian dates as these dates are not as sugary sweet as the normal, mass produced dates. But if you don’t have these dates, you can use 3/4 cup normal dates.
1 cup walnuts, toasted and chopped roughly
125g 70% cocoa dark chocolate
1) Preheat oven to 170 deg C/150 deg C – fan forced. Grease and line a 22 cm springform cake tin.
2) In a bowl beat together eggs, honey, yoghurt, milk, vanilla until smooth. Mix through mashed bananas.
3) In another large bowl, sift together flour, baking powder, cocoa, cinnamon, ginger, cardamom and salt. Reserve 2 tblsp of flour mixture.
4) With the mixer running on medium speed, gradually add the banana liquid mixture. If you do not have an electric mixer, you can use a hand-held mixer or a large spoon, and mix gently til combined.
5) Once combined add the oil and mix continously for 5 minutes of medium speed. With 1200 kw of power, the BOSCO 1200 HD made light work off this batter! It was great. If you don’t have a benchtop mixer, this can still be done with a hand-held mixer or a large spoon – just need to be gently and mix-fold continously for 5 mins (hand-held mixer) or 10 mins (spoon).
6) In a separate bowl combine dates and walnuts with the reserved 2 tblsp of flour. Gently fold dates and walnuts through the cake batter.
7) Spoon batter into prepared tin and bake for ~50-60minutes. If cake is starting to brown too much, cover with a sheet of foil.Test with a cake skewer near the completion of cooking time. Cake top should be slightly springy when pressed.
8) Leave to cool in tin for about 20-30mins. Remove from tin and allow to cool on cake rack.
9) Meanwhile, melt chocolate in a double boiler. Once melted, pour over cake and place in refrigerator for 15 minutes to set.
You do not have to use chocolate, but instead melt 2 tablespoons of honey and brush it over.
This cake keeps really really well! And tastes GREAT!My traditional-unhealthy-high fat-high sugar-mudcake loving mother really enjoyed this cake!
Because of the density, depth of flavour, and high fibre content, this cake is quite filling and you don’t need a big piece to feel satisfied.
I like to serve it with a dollop of cinnamon flavoured 0% fat Greek yoghurt.
Serves 12 minimum.
This cake could be made into cupcakes as well – a great idea for portion control.
Baking time would be ~ 25-30 minutes depending on your oven. Make sure you swap trays around at half-time to ensure even baking.