Blog

One caveat to this recipe: you all know I am very strict with sugar. There is quite a bit of sugar in this recipe. Natural or not, sugar is sugar. It’s ok to use less than the recipe calls for. I know I prefer a less sweet cake. Remember, this is a special occasion treat!

​Cassava Chocolate Cake – by Erin Smith

Before I’d gotten on the real food bandwagon, someone at work brought a store-bought, gluten-free cake.

Most coworkers kept their distance, making snide remarks like “If I’m gonna eat the calories….”

I was among the brave who tried it, and I wish I hadn’t. Terrible, disgusting, flavorless. Contrary to popular belief, chocolate DOES NOT cover all else.

In other words, I know what a bad chocolate cake tastes like, and this ain’t it.

In order to achieve “gluten-free” status, I used cassava flour (it’s all the rage amongst the real foodies). It’s a starchy root, kind of like a potato. Just don’t imagine that it tastes like you’re adding potato flakes, because that would be gross.

Cassava flour has a slight earthy taste to it, but in a good way. It is extremely nutritious, containing good sources of potassium, vitamin C, fiber, and even some protein, iron, and magnesium.

The beautiful part is that you can trade it out in a 1:1 ratio with flour, and still keep a similar consistency. I’d say it’s slightly denser than normal cake, but it just makes it a little fudgier… so no complaints here.

A couple weeks ago, it was our Little Man’s 2nd birthday, which is crazy and insane. He’s not much of a dessert eater – he signs “grapes” or “strawberries” pretty much at every meal. He needed a little encouragement to dig into his chocolate cassava flour cake, but once he did, that stuff got ate.
​

Along with the cassava flour, you’ll see that I’ve used sucanat, organic sugar, and other healthier ingredients. I wouldn’t call this a weight loss meal, but it sure beats processed, GMO ingredients that provide no nutritional benefit or even block other nutrients from entering your system.

In other words, it’s a dessert you can be confident your family will like, and you can sit back, arms crossed, smiling at your achievement. You can check out our date cake and brownie recipe too if those sound tasty to you.

Enjoy your cake!

For Cake:

1. Preheat oven to 350 degrees and line bottom of 8-inch cake pan with parchment paper and butter.
2. Cream Sucanat, sugar, softened butter.
3. Add cacao, warm water, and vanilla.
4. Mix in eggs one at a time until combined. Do not over-mix or your cake will come out flat.
5. In separate bowl, sift together cacao, flour, soda, and salt. 
6. Slowly add flour mixture to wet mixture and mix until combined.
7. Pour half of the mixture into cake pan and bake for 20-25 minutes until edges look crisp and knife comes out clean when inserted into the middle.
8. Immediately after taking pan out of oven, run a knife around the edge of the pan. After about 10 minutes, remove from pan and let cool on a cooling rack.
9. Repeat baking process for second layer.

For Frosting:

1. Combine powdered sugar, butter, cacao, and vanilla.
2. Add small amounts of milk until desired consistency is reached, usually very fluffy and not runny or your cake will slide all over. You probably won’t need the entire 2/3 Cup just FYI!
3. After cake layers are cool, frost the top of one layer, add the top layer and frost the top then the sides. Store covered so the cake doesn’t dry out.

​

It’s like clockwork every month! Our hormones go amok, and we’re hit with PMS and the accompanying sweet tooth cravings. Why does this happen? Our body’s natural response to hormonal changes around our period can cause a drop in blood sugar levels. And this can lead to cravings for foods loaded with sugar. Also, if you are specifically craving chocolate, that’s your body yelling at you that you need magnesium.

Sure, it’s nice to treat yourself during this time. Heck, you deserve it! But you should still be mindful to not overdo it with junk food that can sabotage your health goals. You may enjoy it for a moment, but once the sugar rush dissipates, you’re right back to craving sweets again.

There’s more. Sugar, particularly refined sugar, is an inflammatory that causes your body to retain water and sodium. This may cause you to experience more bloating, cramping, and mood swings. No, thank you!

So, what’s a girl in the throes of PMS to do? Don’t worry, I have a special treat for you to satisfy these cravings when they hit.

It’s my recipe for a healthier version of your traditional sugar-laden peanut butter cups. These quick and easy homemade chocolate peanut butter cups are the perfect treat to nip those pesky PMS cravings we get every month. Made with all-natural good-for-you ingredients, they’re delicious AND nutritious. All you need are three simple ingredients: dark chocolate, coconut oil, and peanut butter. It’s that simple!

Now, let’s talk about those ingredients. You may be wondering, is dark chocolate really ok during your period? Surprisingly, it is! Not only can dark chocolate satisfy your sweet tooth during that time of the month, but it’s high in potassium. This nutrient can stop you from retaining water and feeling bloated. Potassium also helps your muscles to function, which is ideal for when period cramps hit.

Then there’s peanut butter, which can benefit your health in many ways. It contains healthy fats, fiber, and protein that can help you feel fuller longer. And it’s full of nutrients and vitamins like vitamin E, which reduces inflammation and can help with cramping. Plus, peanut butter is a complex carbohydrate, so it breaks down more slowly in your system. This means you don’t experience the big spike in blood sugar levels that can come with refined sugar.

For our third and final ingredient, we have coconut oil. This superfood can actually help balance your hormones, which can go all sorts of crazy during your period. How? The fatty acids in coconut oil can help hormone functions that support the creation, processing, and elimination of estrogen and progesterone. This can lead to the hormonal balance your body needs.

Ok, enough chatting. Here’s everything you need to know to make these bad boys!
​

A quick and easy recipe for that time of the month.

No-Bake, Raw, Gluten-free, grain-free, low carb, low sugar, vegan, vegetarian, dairy-free, egg-free, Paleo, Keto
​
Prep Time: 15 minutes
Chilling Time: 30 minutes
Total Time: 15 minutes
Servings: 12

1. Line a 24-cup mini muffin pan or spray with coconut oil cooking spray and set aside.
2. Chop chocolate into small pieces. Place in a medium glass bowl and add 3 tablespoons of coconut oil.
3. Place the bowl over a pot with simmering water. Continually stir with a wooden spoon or spatula until chocolate is completely melted to avoid burning the chocolate.
4. Once the chocolate is melted, set heat to low.
5. Pour 1 tablespoon melted chocolate into each cup. Place cups in the freezer for 5 minutes or until chocolate is set while making the peanut butter layer.
6. Add peanut butter and 3 tablespoons of coconut oil to a medium bowl. Stir until incorporated evenly.
7. Take the muffin pan out of the freezer and scoop 1-2 teaspoons of the peanut butter mixture to each cup. Place in the freezer for 15 minutes.
8. Take the muffin pan out of the freezer and pour the remaining melted chocolate on top of the peanut butter. Return to the freezer for 30 minutes.
9. Once set, pick up the muffin pan and shake and tap to help release the chocolate cups.
10.  Optionally, sprinkle a pinch of Himalayan sea salt on top.
11.  Enjoy!

​

If the peanut butter cups are too thick, add an extra tablespoon of coconut oil or peanut butter.
​

 If you’re allergic or sensitive to peanuts, you can sub any nut butter (almond, cashew, hazelnut).
​

I hope you love these nutritious treats to calm your PMS cravings. What’s your favorite sweet treat or guilty pleasure snack when you PMS? Let us know in the comments.

Did you make this quick and easy recipe? Don’t forget to share a picture and mention @reallifeoutlawblog and #reallifeoutlaw.

On those crazy, hectic days when you’re feeling drained and don’t have the energy or time to make a healthy snack, don’t settle for the vending machine.
​
Instead, whip up a batch of these delicious dark chocolate blueberry oat protein balls for an easy pick-me-up that will keep you feeling satisfied for hours.

Bonus, these protein balls packed with ingredients that can help relieve stress!

Oats help the brain produce serotonin, a hormone which creates a soothing feeling to overcome stress.

Studies have shown one to two ounces per day of dark chocolate can significantly improve mood and mood chemicals in the body. Make sure to use dark chocolate with at least 70 percent cocoa or higher to get this stress relieving benefit.
​
Blueberries are high in antioxidants and help reduce cortisol levels. Cortisol is a hormone associated with stress.

The recipe doesn’t require a sweetener, but if your sweet tooth calls for it, you can add one to two teaspoons of stevia or maple syrup to taste.
​
If you want a super chocolatey treat, substitute chocolate protein powder for vanilla.

Have you ever had to run off somewhere with a hungry belly and absolutely nothing healthy in the fridge or pantry to bring with you to take care of those hunger pangs? If so, these protein balls are the perfect solution.

I suggest making a batch or two and storing them in the freezer. When you’re on the run, grab a couple, and the protein balls will defrost as you run your errands. Or pop them in the microwave for 10 seconds for a warm brownie-like treat.
​
You have yourself a quick, portable treat!

They’ll keep well in a BPA-free air-tight container in the fridge for up to 1 week or in the freezer for up to 3 months.

Whip up a batch of these delicious dark chocolate blueberry oat protein balls for an easy pick-me-up that will keep you feeling satisfied for hours.
​
Prep Time: 15 minutes
Cook Time: 0 minutes
Servings: 2-4
​

1. In a large bowl, make your dry mix by combining the oats, protein powder and cocoa powder. Mix well.
2. In a food processor, pulse the blueberries until pureed. Add to the dry ingredients and stir.
3. Slowly add 1/2 a tablespoon of water at a time to the mixture until it forms a sticky thick fudge consistency.
4. Using 2 tablespoons of the mix each, roll into small balls and enjoy.

​
What do you like to eat when you’re on the run? Share in the comments. I’d love to know!