If for any reason, a woman needed permission to eat chocolate on her period... here we are:
What we crave in chocolate is the combination of fats and sugars for energy to aid the intensive biological processes going on behind the scenes, as well as the magnesium (a muscle relaxant and inflammation reducer), antioxidants, and iron, found in cocoa.
These indulgent, yet densely nutritious lava cakes ramp up all the nutrients essential to support a healthy bleed, including iron and nitrates from the beetroot.
This 'indulgent' sweet treat is in fact very well balanced, with protein in the eggs, almond and buckwheat flour, and plenty of the good-for-you fats from almonds and coconut oil that aid healthy hormonal production, synthesis and metabolism, and fibrous carbohydrate to keep blood sugars stable.
Best yet, they are so simple to make, and can be kept in the fridge or freezer and microwave to reheat.
I've made them in both ramekins, and muffin moulds, and both work great.
MENSTRUAL PHASE -SPECIFIC:
MACROS:
Perfect balance of fats and carbohydrates for this phase, with healthy fats from nuts and coconut oil, and carbohydrate (+ fiber) from buckwheat and beetroot.
COOKING STYLE:
Warm, thick, dark, nutritious, easy to digest.
Perfect for the menstrual phase.
INGREDIENTS / NUTRITIONAL PROFILE:
Beetroot = contains high levels of nitrates, which convert to nitric oxide which helps to relax blood vessels and increase blood flow, iron; vital to replenish during and around the menstrual phase, folate, boron, and betaine.
Buckwheat = is incredibly high in two particular flavonoids; rutin and quercetin. Both have been associated with reduction in platelet aggregation, and rutin has been shown to offer significant protection against blood clot formation (preventing painful cramps resulting from clots). Quercetin inhibits the release of histamine thus reducing inflammatory response, cramps, swelling and pains. Fibre will help slow the release of the sugars to the blood, in turn, stabilising blood sugars and energy release, and magnesium will aid muscular cramps (and abdominal cramps) as well generally calming and relaxing smooth muscle tissue.
Almonds = are a high protein nut, also containing lots of the healthy fats -> hormone building (as FSH and oestrogen start to rise), as well as stabilising & balancing energy and mood.
Almonds contain a potent amount of Vitamin E too; not only great for the health of your skin (yes, that glow) & liver (think hormone detoxing), but can also alleviate symptoms of painful periods and other PMS symptoms.
Dates = are abundant in many phytonutrients (magnesium, manganese, copper, calcium) and fiber, which as well as lowering the GI also aids digestion (sometimes things get a little stuck in this phase). Dates are also known hormone regulators - Manganese; an often overlooked essential mineral, key for the production of sex hormones, is abundant in dates. Phenolic acid (a polyphenol antioxidant) is anti-inflammatory, and when combined with nuts, later in the day can help produce melatonin for better sleep.
Red Velvet Chocolate Lava Cakes
serves 4
Ingredients
For the Lava filling:
1 1⁄2 tbsp coconut oil
1 1⁄2 tbsp date syrup
1 1⁄2 tbsp cocoa powder
Pinch of salt
A little coconut oil to grease the ramekins
For the Red Velvet Batter:
1 tbsp buckwheat flour
1 1/2 tbsp ground almonds
2 tbsp cocoa powder
1 tsp baking powder
1⁄4 tsp salt
1 (~100g) cooked beetroot
1 free range egg
2 tbsp date syrup
1/2 tbsp coconut oil
Start by making the lava filling, as this will need time to chill and set hard. In a small saucepan, melt together the coconut oil, date syrup, cocoa powder and salt until smooth and runny. Transfer to a shallow container or bowl and place in the fridge whilst you make the batter.
Heat the oven to 180’C and grease 4 ramekins or a muffin tray with a little coconut oil. Place them onto a baking tray and set aside.
In a mixing bowl, combine the buckwheat flour, ground almonds, cocoa powder, baking powder and salt.
Place the beetroot, eggs, date syrup and coconut oil into a high-speed blender and blend until smooth.
Then pour the blended wet ingredients into the mixing bowl of dry ingredients whilst stirring together to form the batter.
To assemble the lava cakes ready to bake:
Remove the chilled (and no longer runny) chocolate lava from the fridge, and divide roughly into 4.
Fill each ramekin (or muffin mould) about half way with batter.
Use a spoon or your fingers to form each portion of hardened lava into a ball and place in the centre of the batter in each ramekin,
Then divide the remaining batter across the puddings to enclose and cover the lava.
Place the lava cakes in the preheated oven for 12-15 minutes.
The lava should be runny inside, and the batter fully cooked.
Remove carefully from the mould or serve warm directly from the ramekin.
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