This amazing guest post was written by Tammy Catania, a Registered Holistic Nutritionist, and Certified Holistic Life Coach! You can check out her website here!
In order to make a cake, you need the basic ingredients – sugar, flour, eggs, butter, etc. For you, this might mean no cake because you may be avoiding animal products altogether, have allergies or intolerance to eggs and dairy, or maybe just worried about how healthy the piece of cake really is.
Who does not like a good piece of chocolate cake? To be honest, if it were easy to resist, it wouldn’t be called chocolate cake, right?
What if I told you that you can still have that chocolate cake you are craving? Plus, it’s free from eggs and dairy and includes good healthy fat. Your eyes just lit up and your belly just did a happy dance!
The main ingredient in this cake is the super powerful avocado. Yes, you read that correctly. Baking with avocado. Avocado is the main ingredient in this cake; it will replace the eggs and dairy plus provide good fat in your diet.
6 Amazing Health Benefits of Avocados
- They are packed with nutrients – Vitamin K, Folate, Vitamin C, Copper, Phosphorous, Niacin, Potassium, Vitamin B6 and B5, Iron, Vitamin A, Vitamin E, Magnesium, Manganese, Zinc, Thiamine, and Riboflavin.
- It is high in fiber – fiber is indigestible plant matter that can contribute to weight loss and reduce blood sugar spikes.
- Avocado is high in good fat and nutrients like vitamins A, D, E and K, as well as antioxidants like carotenoids that are “fat soluble,” meaning that they need to be combined with fat in order to be utilized.
- Avocados are high in potassium – 100 grams of an avocado serving contains 14% of the RDA. Some studies show that having a high potassium intake is associated with reduced blood pressure, which is a major risk factor for heart attacks, strokes, and kidney failure. (1)
Lowers cholesterol and triglyceride levels. (2-7)
- Reduces total cholesterol levels to a great extent.
- Increases HDL (the “good”) cholesterol by up to 11%.
- Lowers LDL cholesterol by up to 22%.
- Reduces blood triglycerides by up to 20%.
- Some of the antioxidants found in avocado are Lutein and Zeaxanthin, which are essential for eye health and eyesight. (8)
- Avocados consist of 73% water, 15% fat, 8.5% carbohydrates (mostly fibers) and 2% protein.
- Half an Avocado (68 grams) contains 109 calories, which is equal to 160 calories per 100 grams.
According to archaeological evidence, avocado consumption goes back almost 10,000 years in central Mexico. There are so many great reasons to use avocado in baking besides all the amazing health benefits.
Avocados contain a high-water content, so they can also make treats softer, chewier and less likely to crumble. They are rich in monounsaturated fats, which make its texture creamy and smooth and works perfectly in baked goods.
Baking with Avocado: How To Use Avocado as an Egg or Butter Substitute
- First, remove the skin and pit.
- Scoop it into a food processor or blender and blend until it becomes a smooth puree. To keep the avocado puree from oxidizing (turning brown), add about 2 teaspoons of lemon juice to each cup.
- 1 cup of avocado for 1 cup of butter. You may have to increase other liquids as the avocado does not melt like butter.
- For eggs in your baking, start by substituting 2 tablespoons to 1/4 cup mashed avocado for each egg.
This lactose-free chocolate cake recipe is so amazing you may end up skipping dinner and eating chocolate cake instead.
Lactose-Free Chocolate Cake Recipe with Avocado
- 3 cups of almond flour
- 5 tablespoons of cacao powder
- 2 teaspoons of baking powder
- 2 teaspoons of baking soda
- ¾ teaspoon of sea salt
- ¼ cup of avocado or coconut oil
- 1 ripe avocado (blend until smooth)
- 2 cups of water
- 2 tablespoons of apple cider vinegar
- 2 teaspoons of vanilla extract
- 2 tablespoons of maple syrup
- 1 ½ cup raw cane sugar
- 2 ripe avocados (blend until smooth)
- 2 cups of confection sugar
- 6 tablespoons of cacao powder
- 1 teaspoon of vanilla extract
- Preheat oven to 350 degrees F.
- Grease and flour 2 x 9” round cake pans.
- In a large bowl, mix all dry cake ingredients except sugar.
- In another bowl mix all wet cake ingredients, once combined add the sugar.
- Pour wet mixture into dry mixture and mix until cake batter is smooth.
- Divide the batter between the two pans.
- Bake for 30 minutes.
- While cake is baking, mix all frosting ingredients in a bowl.
- Let cake cool 15-20 minutes before frosting.
Here are some more ways to include avocado in your desserts:
- Aburto, N. J., Hanson, S., Gutierrez, H., Hooper, L., Elliott, P., & Cappuccio, F. P. (2013, April 03). Effect of increased potassium intake on cardiovascular risk factors and disease: Systematic review and meta-analyses. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2355816
- Pieterse, Z., Jerling, J. C., Oosthuizen, W., Kruger, H. S., Hanekom, S. M., Smuts, C. M., & Schutte, A. E. (2005, January). Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: Effects on weight loss, serum lipids, fibrinogen, and vascular function. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15661480
- Alvizouri-Muñoz, M., Carranza-Madrigal, J., Herrera-Abarca, J. E., Chávez-Carbajal, F., & Amezcua-Gastelum, J. L. (1992, Winter). Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1308699
- Carranza, J., Alvizouri, M., Alvarado, M. R., Chávez, F., Gómez, M., & Herrera, J. E. (1995, July/August). [Effects of avocado on the level of blood lipids in patients with phenotype II and IV dyslipidemias]. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8561655
- López, R., Frati, A. C., Hernández, B. C., Cervantes, S., Hernández, M. H., Juárez, C., & Morán, S. (1996). Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8987188
- Colquhoun, D. M., Moores, D., Somerset, S. M., & Humphries, J. A. (1992, October). Comparison of the effects on lipoproteins and apolipoproteins of a diet high in monounsaturated fatty acids, enriched with avocado, and a high-carbohydrate diet. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1414966
- Lerman-Garber, I., Ichazo-Cerro, S., Zamora-González, J., Cardoso-Saldaña, G., & Posadas-Romero, C. (1994, April). Effect of a high-monounsaturated fat diet enriched with avocado in NIDDM patients. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8026287
- Bone, R. A., Landrum, J. T., Friedes, L. M., Gomez, C. M., Kilburn, M. D., Menendez, E., . . . Wang, W. (2002, May). Distribution of Lutein and Zeaxanthin Stereoisomers in the Human Retina. Retrieved from http://www.sciencedirect.com/science/article/pii/S0014483596902109
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