Written in 2015, 11 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
It's called "Death by Chocolate" Cake, but it contains a hearty dose of fiber-filled whole grains and even manages to sneak in an entire serving of vegetables.
Oh, and let's not forget the nuts! Using a variety of your favorites will really take the texture up a notch and leave you feeling pleasantly satisfied. You can also rest assured knowing a slice tops out at around 300 calories and less than 2 grams of saturated fat!
"Death by Chocolate" Cake
Recipe by Elizabeth Shaw, MS, RD, CLT
Ingredients
Dry
- 2 cups white whole-wheat flour
- ½ cup dry oats
- 1 cup brown sugar
- ⅔ cup stevia (or other sugar or sweetener of choice)
- ⅔ cup dark cocoa powder
- 1 teaspoon baking soda
- ½ teaspoon baking powder
Wet
- 2 cups grated zucchini (about 1 medium zucchini)
- ¼ cup liquid egg whites
- ¼ cup canola oil
- ¼ cup melted light vegan butter
- ⅓ cup low-sodium, low-fat cottage cheese
- ½ cup fat-free milk mixed with 1 teaspoon apple cider vinegar
- 2 teaspoons vanilla extract
Frosting
- 1 cup powdered sugar
- 2 tablespoons dark cocoa powder
- 2 tablespoons fat-free milk
- ¼ teaspoon vanilla extract
Topping
- ¼ to ⅓ cup chopped nuts or seeds (such as pistachios, almonds or pumpkin seeds)
Directions
- Preheat oven to 350°F.
- In a medium bowl, combine all dry ingredients. In a separate bowl, mix all wet ingredients. Gently fold the dry into the wet ingredients, stirring evenly until thoroughly combined.
- Pour the batter into an 8-inch spring form pan sprayed with cooking spray, using a spatula to scrap the sides of the bowl.
- Bake in the oven for 55 minutes, or until a toothpick comes out clean from the center. Remove from oven and let cool.
- While cake cools, prepare frosting in a small bowl by adding all ingredients and stirring thoroughly using a hand whisk.
- Pour frosting over cake and top with chopped nuts. Serves 12.
Elizabeth Shaw, MS, RD, CLT, is a San Diego-based dietitian who specializes in nutrition consulting include media, foodservice and corporate wellness. Read her blog, Simple Swaps, and connect with her on Facebook, Pinterest, Twitter and Instagram.