This recipe caught my eye because of the ingredient combination. Pretty much any recipe with peanut butter and chocolate is going to come onto my radar. Skimming through a feed of hundreds and hundreds of new recipes a day can get overwhelming. Specifically when the criteria for a recipe are so narrow. Usually I wont include anything that take more then 20 minuted of prep time or more then 45 minutes from start to finish. Additionally I like to include things that can be used as part of a diet and lifestye to stay lean. Lean is subjective, but for me that means single digit bodyfat for males, and 12-18% bodyfat for women. While you can eat anything and still be lean I always prefer dishes that will keep you full. While there is nothing wrong with “traditional” desserts, I like when I fond something that fills that need and also allows me to stay full.
I have found that anything with coconut flour is a great option to help with satiation. Coconut flour has a ridiculous amount of fiber and tastes fantastic. It has a mellow sweet flavor that works well in many cooked dishes as well as nearly all deserts. One of my favorite desserts is the high protein peanut butter smoothie. As I have mentioned in previous articles, Coconut flour has many beneficial affects on health. In addition to the high fiber and protein content of Coconut flour when compared with other flours, Coconut flour contains a large amount of medium chain triglycerides or MCTs. These fatty acids have many beneficial affects on metabolism (2) and are less likely to be stored as body fat then more conventional fats (1). Studies done on MCTs suggest that their inclusion in the diet in place of other fats may results in a spontaneous decrease in calorie consumption (3). Basically this means that the subjects of the study voluntarily ate less food when some of the fat in their diets were substituted with MCTs. Unfortunately the subjects of the study were rats, but the implications are clear. MCTs may have an appetite lowering affect in mammals.
Peanut butter flour is another highlight of this recipe. One of the hidden benefits of peanut flour is that is contains minerals that are essential for metabolic function. One serving of peanut flour contains significant amounts of folate, zinc, and potassium as well as magnesium, phosphorus, and niacin. Niacin is particularly interesting as it has beneficial affects on heart health and cholesterol (4).
Probably the #1 benefit of peanut flour is the high zinc content. Zinc has been lined to an increase in testosterone in multiple studies. While most people familiar with men’s health have a rough knowledge of the benefits of zinc they are probably unfamiliar with which foods they can eat to get this vital nutrient. Different types of meat and sea food are generally recommended as a means to get this vital nutrient in the diet. However, most people would be shocked to find out that peanut flour has more zinc calories for calorie then beef.
Beef Zinc content 3.4mg per 281 kcal
Peanut flour zinc content 3.6mg per 247 kcal
Essentially you can get 23% of your daily zinc requirement from a serving of filet mignon, or you can get 24% of your daily zinc content from a lower calorie serving of peanut flour. Additionally the peanut flour above is the low fat version. For those interested in upping the zinc content per kcal you can get non fat peanut flour that has about 20% of the daily requirement of zinc in approximately 190 kcal. While this might seem like splitting hairs at this point you need to consider that peanut flour, unlike filet mignon is extremely cheap and can be blended into any number of baked, cooked or blended food.
Peanut flour may be one of the cheapest zinc supplements around.
- 168g (1+1/2 cups) Coconut Flour
- 96g (1/2 cup) Organic Stevia Mix** or Truvia Spoonable
- 65g (3/4 cup) Unsweetened Dutch Processed Cocoa Powder
- 1 tsp Double-Acting Baking Powder
- 3/4 tsp Baking Soda
- 1/4 tsp Salt
- 308g (1+1/4 cups) 100% Pure Pumpkin Puree
- 1 cup Organic Whole Milk (or milk of choice)
- 6 Large Organic Eggs
- 4 Large Organic Egg Whites
- 1 tbs Vanilla Extract
- 1 tsp Vanilla-Flavored Stevia Extract
- 1 cup + 3 tbs Organic Whole Milk (or milk of choice)
- 64g (1/3 cup) Organic Stevia Mix** or Truvia Spoonable
- 240g (2 cups) Peanut Flour
Image Credit: Desserts with Benefits
- Preheat your oven to 350 degrees Fahrenheit and spray two 8 inch cake pans with cooking spray and line with parchment paper circles.
- In a medium-sized bowl, whisk together the coconut flour, stevia/Truvia, cocoa powder, baking powder, baking soda and salt.
- In a large bowl, whisk together the pumpkin, milk, eggs, egg whites, vanilla extract and stevia extract. Dump the dry ingredients over the wet ingredients and whisk vigorously to remove any clumps.
- Scoop the cake batter into the prepared pans and spread it out in the pan. Tap the pan on the counter to flatten the batter in the pan and bake for ~45 minutes, or until the surface of the cakes spring back when tapped.
- Let cool in the pan, cover with foil and leave overnight. The next day, make the frosting.
- In a large bowl, stir together the milk and stevia/Truvia.
- Stir in the peanut flour. It should be thick like regular frosting.
Image Credit: Desserts with Benefits
1. Kaunitz, H. Dietary use of MCT in “Bilanzierte Ernaehrung in der Therapie,” K. Lang, W. Fekl, and G. Berg, eds. George Thieme Verlag, Stuttgart, 1971.
2. Fushiki T, Matsumoto K, Inoue K, Kawada T, Sugimoto E. Swimming endurance capacity of mice is increased by chronic consumption of medium-chain triglycerides. J Nutr 1995 Mar;125(3):531-9.
3. Stubbs RJ, Harbron CG. Covert manipulation of the ratio of medium- to long-chain triglycerides in isoenergetically dense diets: effect on food intake in ad libitum feeding men. Int J Obes Relat Metab Disord 1996 May;20(5):435-44.
4. (Zhang, 2008 and Champagne, 2008).