HFE Magazine

June 21, 2017

Raw Chocolate Truffles are Ketogenic and Paleo

Filed under: Diet,Gone Ketogenic!,Weight Loss — Tags: , — Gail @ 12:40 pm

by Gail Bowman

Here is a great recipe from Jennafer Ashley of Paleohacks

I am eating a ketogenic diet these days and trying to keep my carb under 30 carbs a day!  Here is a great recipe that works great for me and tastes terrific!

Chocolate truffles are a popular type of confectionery composed of a chocolate coating and ganache.  However, most chocolate truffles sold today contain lots of sugar, which can wreak havoc on your health when consumed. I believe it’s far better to make your own chocolate truffles using raw, organic ingredients that can provide a multitude of health benefits. Plus, it’ll taste better, too!

This chocolate and avocado truffle recipe by Jennafer Ashley of Paleohacks is a great example. Not only is it healthy and delicious, but also easy to prepare.

  • 1 tablespoon vanilla extract
  • 2 small ripe organic avocados
  • 1 cup raw cacao powder
  • 2 tablespoons raw cacao powder for dusting
  • 3 tablespoons coconut oil, melted
  • 2 tablespoons raw honey, 1 tablespoon monk fruit sweetener, or xylitol or stevia to taste
  1. In a mixing bowl, combine the melted coconut oil, avocado, honey and the stevia if you are using it. Use a hand mixer on medium speed to mix the ingredients until they reach a smooth consistency.
  2. Gradually mix in 1 cup of raw cacao powder until it completely combines with the other ingredients. Place in the freezer for 10 minutes.
  3. Using a tablespoon, scoop out the mixture and roll it into balls. Dust with the reserved cacao powder.
  4. Store in the refrigerator, then serve once chilled.

In this recipe, avocado serves as the ganache. This fruit is actually one of the most nutritious foods you can eat because of its high amounts of healthy fat. In fact, I enjoy one myself almost every day. This allows me to increase my intake of healthy fat and other vitamins without going over my protein and carbohydrate limit.

But what makes avocado really good for you? In one study, avocado has been found to contain phytochemicals that can help destroy oral cancer cells. In another study, Japanese researchers suggest that avocado may help protect against liver damage, based from their tests on mice. Furthermore, avocado may enhance your stomach’s ability to absorb carotenoids when it is eaten with other ingredients.

There’s no doubt that people all over the world love chocolate, but most varieties sold today are loaded with sugar, which can adversely affect your health over time. You can circumvent this problem by consuming raw, organic chocolate instead.

Cacao, the plant from which chocolate comes, is rich in various antioxidants and anti-inflammatory compounds, making it a perfect complement to avocado. In one study, diabetics were given a cocoa drink rich in flavonols (a type of antioxidant). After one month, researchers noted that the test subjects had improved blood vessel function.In addition, chocolate may help:

Improve exercise endurance Lower your risk of Alzheimer’s disease
Reduce stress hormones Lower your blood pressure and improve your lipid profile
Reduce the symptom of glaucoma and cataracts Protect against preeclampsia in pregnant women
Improve liver function for those who have cirrhosis Improve endothelial function

Coconut oil is one of the best ingredients you can add to your kitchen arsenal. In fact, I use it a lot in my own cooking. When added to your food regularly, coconut oil’s medium-chain fatty acids (MCFAs) can help optimize your health. For one, MCFAs are a great source of healthy energy compared to sugar. When digested, they are immediately converted by your liver and used up by your body as fuel, instead of being stored as fat. Furthermore, coconut oil may help:

Promote healthy brain function: Ketones produced by coconut oil may serve as an alternative healthy source of energy for brain cells, which may help reduce the symptoms of Alzheimer’s disease.  Boost your immune system: The fatty acids that make up coconut oil contain antimicrobial properties, which can help eliminate harmful bacteria and viruses in your gut.

 

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