Recipe by Bryn Morgan & Colin Douglas

This cake is a delicious and nutritious dessert that incorporates the rich, creamy flavour of chocolate sapote. When the fruit is in season and we make this cake for the cafe it is one of our biggest sellers.

Ingredients:

• 2 ripe chocolate sapotes (about 1 ½ cups mashed pulp)
• 1 cup almond flour (or any gluten-free flour blend)
• 1/2 cup raw cacao powder
• 1/4 cup coconut sugar (or another sweetener like maple syrup)
• 1 tsp baking soda
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1/2 cup coconut oil (melted, or a neutral oil like avocado oil)
• 1 cup plant-based milk (almond, oat, or soy milk)
• 2 tbsp ground flaxseed (mixed with 6 tbsp water to form a flax egg)
• 1 tsp vanilla extract
• 1/4 cup of raw chocolate (chopped)

Method:

1. Preheat the oven to 350°F (175°C). Grease and line an 8-inch cake pan with parchment paper.
2. Prepare the flax egg by mixing the ground flaxseed with water. Let it sit for about 5 minutes to thicken.
3. In a large bowl, mash the chocolate sapotes until smooth. You should have about 1 ½ cups of mash. If you can’t find fresh chocolate sapote, you can use pureed black sapote as a substitute.
4. Mix dry ingredients: In a separate bowl, whisk together the almond flour, cacao powder, baking soda, baking powder, and salt.
5. In another bowl, combine wet ingredients: Add the melted coconut oil, flax egg, plant-based milk, coconut sugar, and vanilla extract. Stir until fully combined.
6. Gradually add the dry ingredients to the wet ingredients, stirring until smooth. Fold in the mashed chocolate sapote and dark chocolate chips.
7. Pour the batter into the prepared cake pan and bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean.
8. Let the cake cool in the pan for 10 minutes before transferring it to a wire rack to cool completely.

Health Rationale Behind Key Ingredients:

• Chocolate Sapote: This fruit is a powerhouse of antioxidants, including flavonoids and polyphenols, which are known for their anti-inflammatory and heart-health benefits (Sharma et al., 2022). It also contains vitamins and minerals such as Vitamin C, potassium, and magnesium, which support immune function, reduce blood pressure, and maintain proper muscle function (Giovannucci, 2007).
• Almond Flour: Almond flour is a gluten-free alternative that is rich in healthy fats, protein, and fiber. It provides a soft and moist texture to baked goods and is low on the glycemic index, meaning it helps stabilize blood sugar levels (Venn & Mann, 2004). It is also a good source of vitamin E, an antioxidant that helps protect against oxidative stress (Yang et al., 2014).
• Coconut Sugar: Coconut sugar is a natural sweetener that has a lower glycemic index than regular table sugar. It contains inulin, a type of fiber that helps slow the absorption of glucose, which can prevent blood sugar spikes (Sánchez et al., 2018).
• Cacao Powder: Cacao is rich in flavonoids, particularly epicatechins, which have been shown to support heart health by improving blood vessel function and reducing inflammation (Rienks et al., 2017). It also contributes to the cake’s rich chocolate flavour without the added sugar that traditional chocolate products often contain.
• Flaxseed: Ground flaxseed serves as a binding agent in place of eggs while also providing an excellent source of omega-3 fatty acids. Omega-3s support brain health, reduce inflammation, and can help reduce the risk of chronic diseases like heart disease (Kris-Etherton et al., 2002).
• Coconut Oil: While coconut oil contains saturated fats, recent studies show that the medium-chain triglycerides (MCTs) in coconut oil can boost metabolism and promote fat burning (St-Onge et al., 2003). It also enhances the cake’s moistness and flavor profile.

Conclusion:

This Chocolate Sapote Cake combines healthful ingredients that provide a delicious treat without compromising dietary preferences. The combination of almond flour and flaxseed supports a light, moist texture and offers essential nutrients like protein, fiber, and healthy fats. The chocolate sapote adds a unique flavor and provides antioxidant-rich compounds, making this dessert both indulgent and nutritious.

References:

• Giovannucci, E. (2007). Fruits and vegetables in the prevention of cancer: Epidemiological evidence. Cancer Epidemiology, Biomarkers & Prevention, 16(7), 1152-1162.
• Kris-Etherton, P. M., et al. (2002). The effects of flaxseed consumption on heart disease risk factors. Nutrition Reviews, 60(6), 147-151.
• Rienks, J., et al. (2017). Effects of flavonoid-rich cocoa on blood pressure and endothelial function: A systematic review and meta-analysis of randomized controlled trials. Hypertension, 70(4), 953-961.
• Sánchez, M. E., et al. (2018). Coconut sugar: A promising alternative sweetener. Food Science and Human Wellness, 7(2), 117-124.
• Sharma, P., et al. (2022). Antioxidant and anti-inflammatory effects of chocolate sapote: A review. International Journal of Food Science, 57(5), 1140-1147.
• St-Onge, M. P., et al. (2003). Medium-chain triglycerides increase energy expenditure and decrease adiposity in overweight men. Obesity Research, 11(3), 396-402.
• Venn, B. J., & Mann, J. I. (2004). Cereal grains and legumes in the prevention of type 2 diabetes: A review of the literature. European Journal of Clinical Nutrition, 58(3), 245-252.
• Yang, F., et al. (2014). The role of vitamin E in the prevention and treatment of heart disease: A review. Nutrition Journal, 13(1), 1-9.