Efia's Kitchen

BANT and DET registered Nutritional Therapist

CVR-nr.: 40942173

  • Marie

Flour-free Indulgent Chocolate Tart

Updated: Dec 9, 2019


Ooooh. This recipe. I stumbled across a post on Instagram about blender brownies that inspired me to this recipe (thank you @sara.haven) and I turned it into a delectable chocolate tart that is free of refined sugar, flour, gluten or dairy AND contains one of your five a day. I mean... could there be anything better?



Ingredients:

  • 3/4 cup pumpkin purée*

  • 1/2 cup peanut butter (sub nut butter of choice)

  • Dash of sea salt

  • 4tbsp maple syrup

  • 5 tbsp cocoa powder

  • 60g dark chocolate chips

  • 1 egg

  • 1tsp baking powder


* Make your own by cutting a pumpkin into small chunks, boiling it in water until tender and then mashing or blending. Keep the extra purée for pumpkin lattes, pumpkin bread or head over to my Instagram (@Efias_Kitchen) for a delicious grain-free breakfast porridge recipe.


Instructions:

  1. In a large bowl whisk together all ingredients until smooth and creamy

  2. Line a tart dish (mine is 26cm) with baking paper and spread the batter across it

  3. Bake at 200 degrees C for 15 minutes


I mean... COULD there be an easier way to nourish your body and soul?





Nutrition Facts:

Magnesium:

One serving of this tart contains about 50mg or 13% of our daily magnesium needs (according to cronometer) - as cocoa powder is a great source.


Magnesium is a vital nutrient and magnesium deficiency is associated with a host of health problems. These include (but are not limited to) hypertension [1], insulin resistance (which is linked to weight gain) [1], increased risk of cardiovascular events [1], kidney problems [1], anxiety [2], inflammation [3] and pain [3].


Although 13% of your daily needs may not sound like much - I think it's a great place to start. If we're going to snack and have desserts lets make sure they nourish our bodies and not just our souls!


Avoiding grains:

Some of you may be avoiding grains or gluten, others may have stumbled across this recipe by accident. Regardless, most of us could probably cut down on our intake of grains (although not everyone needs to avoid them completely).


While whole-grains can be a great source of fibre and minerals, they also contain anti-nutrients known as lectins [4]. These can affect the lining of our gut causing irritation, inflammation and increased permeability [4]. Increased permeability means an increased likelihood of pathogens (like bacteria, bacterial products, viruses etc.) or undigested food particles to enter the bloodstream [4]. This in turn triggers inflammation and immune reactions [4].


By reducing the amount of grains we eat, giving our gut periods of rest in which they don't have to cope with the effect of glycoproteins like lectins, we allow the gut lining to regenerate and recover [4].


References:


[1] Sakaguchi, Y., Hamano, T. and Isaka, Y., 2018. Magnesium and progression of chronic kidney disease: benefits beyond cardiovascular protection?. Advances in chronic kidney disease, 25(3), pp.274-280.

[2] Boyle, N.B., Lawton, C. and Dye, L., 2017. The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), p.429.

[3] Shmagel, A., Onizuka, N., Langsetmo, L., Vo, T., Foley, R., Ensrud, K. and Valen, P., 2018. Low magnesium intake is associated with increased knee pain in subjects with radiographic knee osteoarthritis: data from the Osteoarthritis Initiative. Osteoarthritis and cartilage, 26(5), pp.651-658.

[4] L. Cordain, L. Toohey, M. J. Smith, and M. S. Hickey, “Modulation of immune function by dietary lectins in rheumatoid arthritis,” Br. J. Nutr., vol. 83, no. 3, pp. 207–217, Mar. 2000.