Why, hello chocolate! I will come right out and say it… I am a chocoholic. When beginning my health journey to healing chronic illness, I had to do something I was not too excited to do; I had to give up sweets. Processed foods were the first to go! And with that, came all of the chocolatey goodness I craved like cookies, brownies, and cakes… you get the picture.
And what chocolate lover doesn’t crave a gooey chocolate molten cake (I am drooling already)?
I had to figure this out and FAST. How can I create a delicious molten cake without breaking my AIP Paleo protocol? Well, I figured it out.
So, why a mug cake?
When you want a quick dessert, a mug cake is the way to go! You can make one of these babies in less than 5 minutes. And I know that a microwave dessert sounds awful (and trust me, I have made quite of few that WERE awful), but this recipe will prove otherwise.
What will you need to make this paleo mug cake?
When I first started baking with AIP Paleo ingredients, I was thinking, “What in the world are these ingredients and how can I find them?” Some are not your typical ingredients such as Tigernut flour but they will quickly become your go-to’s.
So, lets dive in.
- Tigernut flour
- Coconut flour
- Cacao powder (carob powder for AIP)
- Pinch of pink Himalayan sea salt
- Pure maple syrup
- Buttery coconut oil, melted (use regular coconut oil for AIP)
- Regular coconut milk (canned)
- Paleo chocolate chips (carob for AIP)
Is Tigernut Flour AIP Approved? Is it a “Nut”?
Funny you should ask. Tigernuts are not technically a nut! They are actually considered “tubers”, the same family as potatoes and sweet potatoes, making this flour okay to eat on a Paleo or AIP Paleo diet.
Tigernuts are actually a great source of resistant starch. They’re roughly the size of a chickpea and have a mildly sweet taste. As a result, tigernut flour shares the same gentle sweetness and natural nutrients as its source – especially fiber! Tigernut flour has a very airy and lightweight texture to it, making it a great choice for baking fluffy cakes, cookies, muffins, and cobblers. But if you don’t want your masterpiece to crumble too much, you can always combine tigernut flours with other flours to achieve a thicker consistency.
Cacao vs Cocoa
Technically, cocoa and cacao come from the same plant. In fact, cacao is the plant! Cocoa is its byproduct. The biggest difference – and why it’s so important to differentiate the two – is the process they go through. Cocoa is made by grounding, roasting, and squeezing dry the seeds of the cacao tree. The heavy process and intense heat it’s introduced to greatly reduce its nutritional benefits.
Cacao, on the other hand, is less processed and less tainted. In fact, many cacao products are raw and cold-pressed. As a result, their nutrients and antioxidants remain intact.
So to put it simply, cocoa is a lot less healthy than cacao. It doesn’t help that a lot of cocoa products have added sugars and refined carbs to amp up the flavor.
Cacao vs Carob – Which is AIP approved?
For AIP, always use carob! Carob is made from the edible pods of a carob tree. They’re dry roasted and ground into a slightly nutty-tasting powder that is very reminiscent of cacao powder. Although both carob and cacao are seeds, carob powder is given a pass since all that’s consumed is its ground-up pod. The pod doesn’t have the same compounds – like lectins – that other beans do. What’s more, the process it goes through doesn’t drastically eliminate its nutrients. Carob is still a good source of calcium, fiber, and antioxidants.
What in the world is buttery coconut oil?
I asked the same thing when first introduced to this delicious food. Coconut oil is a very beneficial food to consume when trying to fight off disease, especially when fighting candida overgrowth. But, the taste can be a bit overpowering. Buttery Coconut Oil solves this issue. Rather than tasting coconut flavor, you get more of a butter flavor, hence the name. It is worth a try!
- 2 TBSP Tigernut flour (I use this brand)
- 1 TBSP coconut flour
- 1 TBSP cacao powder (carob powder for AIP)
- Pinch of pink Himalayan sea salt
- 1 TBSP pure maple syrup
- 2 TBSP buttery coconut oil, melted (use regular coconut oil for AIP)
- 3 TBSP regular coconut milk (canned *see note*)
- 1 1/2 TBSP paleo chocolate chips (carob for AIP)
- Lightly coat a small microwaveable ramekin or mug with coconut oil.
- In a small mixing bowl, mix the flours, cacao powder, and salt. Mix in chocolate chips. Set aside.
- In a separate small bowl, mix melted coconut oil, coconut milk, and pure maple syrup.
- Pour the wet ingredients (oil mixture) into the dry ingredients (flour mixture) and mix until completely combined.
- Pour batter into prepared ramekin.
- Microwave on high for 55-65 seconds. If the center is still too gooey and you want more of a cakey consistency, microwave in additional 10 seconds increments until the desired consistency is reached.
- Garnish with extra chocolate chips, fruit, or your favorite dairy-free topping. Enjoy!
Coconut Milk: Make sure to use a canned coconut milk that does not contain guar gum.
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