What regarding the cakes?
They are all packed with sugars, including the homemade ones. Have you noticed the “S” at the end of the word sugar – Sugar is plural because in cakes there are several types of sugar: that of flour, table sugar, added ingredients such as fruit, chocolate, honey etc
However, these sugars strongly increase glycemia (blood sugar level) with various consequences. That impacts the brain and promotes hyperactivity and aggressiveness, makes you fat. It also raises the level of triglycerides harmful to cardiovascular health and the liver, promotes type 2 diabetes and accentuates the phenomenon of glycation, a kind of “spontaneous caramelization” which accelerates aging and is responsible for many diseases.
If you want to eat a slice of cake every day, it has to be homemade and here’s how to make it.
Our basic recipe
The yogurt cake
- 1 pot of plain yogurt
- 3 jars of T45 flour
- 1 jar of sugar
- 3 large eggs
- ½ jar of oil
- 1 packet of baking powder
- 1 parfum
The recipe as such, even made with organic ingredients, from responsible sources, cannot be considered a healthy recipe. How to replace white flour which has a strong impact on blood sugar? Choose 3 pots of organic flour from the following flours.
- The more the flour is complete, the more it keeps the seed coat and therefore its many nutrients but also its fibers which allow not to generate the same harmful blood sugar peaks as white flour T45 or T55.
- Integral wheat flour T150.
- Integral spelled flour.
Gluten-free
- Quinoa flour with a very pronounced taste of toasted hazelnuts.
- Tiger nut flour tastes soft and sweet.
- Chestnut flour has a very pronounced flavor and a very dense texture.
- Teff flour, with a slight nutty flavor.
- Amaranth flour has a slightly spicy nutty taste.
All these flours are still carbohydrates. A maximum pot therefore.
A little less carbohydrate:
- Integral kamut flour (ancestral wheat) with hazelnut flavor.
- Gluten-free legume flours have a low glycemic index. Use them mixed with other flours. Lupine and soy flours are even very low in carbohydrates, but their taste is special.
- The least carbohydrates (all gluten-free):
- Coconut flour. At first there may be some failures because the result may be dry and crumbly.
- Almond, hazelnut, walnut, peanut flour.
- Almond, hazelnut, walnut and coconut powders depending on the taste (which will be very pronounced) that you are looking for. They are rich in vitamins and minerals and important sources of good fats.
Please note: starches contain a lot of carbohydrates and also have a high glycemic index. Millet flour, corn flour, rice flour are extremely carbohydrate.
What can I replace the sugar pot with?
- Ideally a fruit, a grated apple or a banana.
- ¾ jar of honey. Its glycemic index is average. It provides vitamins, minerals, amino acids and other beneficial aromatic substances.
- ½ jar of agave syrup. Its glycemic index is low.
- If you follow a low carb or ketogenic diet, opt for a sweetener that has no impact on blood sugar and is natural: erythritol, stevia or alulose.
What to replace the eggs with?
The egg carries very good quality proteins, good fats and vitamins. But if you are intolerant to it, for each egg to be replaced, mix 1 teaspoon of ground chia seeds with 3 tablespoons of room temperature water. Let sit for at least 15 minutes before adding to your recipe.
What oil to use?
A fat-free cake is not a healthy cake. Fats fulfill essential functions in their organism. Here are the fats with an interesting nutritional profile, which tolerate heat well, that you can use, up to ½ pot.
- Organic butter and organic chicken eggs.
- Ghee = clarified butter = purified.
- Oilseed purees (almond, hazelnut, pistachio). Vary them to vary the intake of various fatty acids.
- Olive, hazelnut, sesame, macadamia, virgin coconut, grapeseed oils. Vary them to vary the intake of various fatty acids.
Also introduce sources of fiber if your transit is slow with:
- Fresh and dried fruits.
- Cocoa beans.
- Nuts and seeds.
- What can you naturally replace baking powder with?
- By ½ teaspoon of baking soda.
What can I replace cow’s yogurt with?
By a :
- yogurt made from goat’s or sheep’s milk which is less rich in growth factors harmful to body shape and health than its animal counterpart;
- vegetable yogurt without added soy, coconut or almond sugar for example.
What perfume to use?
- pure vanilla powder or a vanilla pod, cinnamon, red kampot pepper etc;
- essential oils;
- lemon or orange zest, yuzu.
All you have to do is compose your ideal healthy recipe. For cooking, it is in the oven at 170°C for 45 minutes.
– To go further: Book P’tits dej and snacks low in sugar, Magali Walkowicz, Thierry Souccar Editions.
