A chocolaty breakfast recipe full of high quality Protein, Antioxidants and Good Fats that support your metabolism. Whole food that feels like dessert!
This recipe was created when I was only 18 years old. I had just moved out for studies and I was experimenting with healthy recipes that are high in good protein, since I was going a lot to the gym and wanted to give my body a healthy boost.
I remember that at that time everyone was suggesting egg whites. I always prefer to use the whole ingredients and there have been numerous studies which prove that a moderate consumption of whole eggs is actually good for the heart. It all depends on the quality of the eggs and the way they are cooked.
So, I love eggs for breakfast, but I also love sweet breakfasts. Doing various experiments I resulted to the following recipe and I have also included some alternatives.
A few words to explain the key ingredients..
Almond Flour: This miracle nut is full of nutritious elements such as Vitamin E, Manganese, Magnesium, Good Fats, Protein and Fibre. It’s also very low in carbs so it really keeps low the blood sugar and can add taste in every recipe. What more can you ask?
Cacao: One of the most anti-aging foods, cacao is a champion in fighting inflammation due to its high amount of polyphenols . According to Superfoodly it has an ORAC Value (= scale measuring the Antioxidant Value of foods) of 4452 per tablespoon of 8g. To put this in perspective, imagine that raw apples with skin have an ORAC Value of 3049 per 100g, while Cacao has ORAC of 55653 per 100g.
Stevia: A herb that has a very sweet flavour, without the addition of sugar and carbs. While white sugar has a Glycemic Index (GI) of 65, Stevia has a GI of zero, thus it does not affect the blood sugar. By not affecting the blood sugar, it is suitable for diabetics, as well as for people who want to avoid the effects of Glycation in their body (= Sugar-Induced Aging). Stevia is sold in liquid and powdered forms. Personally I use liquid, as it is easier to find pure stevia in this form. If you are willing to make your own extract, check my recipe here.
Cinnamon, Cloves, Nutmeg: Similar to Cacao, they are very high in antioxidants and fight inflammation.
Refined Coconut Oil: This oil has a smoke point of 232ºC which makes it suitable for frying. Virgin Coconut oil has a smoke point of 177ºC, so it may be a healthy choice for salads and medium temperature cooking but not for frying. I chose this oil because nowadays it’s easy for almost everyone to find and has a good flavour, but in the “Alternatives” section I include more options.
Alcohol: A very small quantity is enough to add flavour and it’s safe for everyone since the alcohol evaporates with cooking.
The Recipe
Ingredients:
- 3 Eggs (preferably pastured eggs, or else omega-3 or organic eggs)
- 1 full tablespoon Almond Flour
- 8-10 drops of liquid Stevia (check the ingredients to make sure that it’s pure)
- 1 tablespoon Alcohol of choice like Cognac or Amaretto (if you don’t have add water or vegan milk)
- 1 tablespoon Natural Cacao Powder (should be 100% cacao)
- 1 teaspoon of Refined Coconut Oil for the frying
- 2 pieces of extra Dark Chocolate (minimum 70% cacao content, I used sugar-free 85%)
- ½-1 teaspoon of Cinnamon and 1-2 pinches of Nutmeg and Cloves
- 1 pinch of salt (I use natural pink salt)
- Optional: ½-1 teaspoon Vanilla Extract, 2 teaspoons of a natural Nut Butter (I used Almond Butter)
Process:
1. In a big bowl add Eggs, Almond Flour, Alcohol, Vanilla Extract, Stevia, pinch of Salt, Cacao and Spices.
2. Mix well with a fork or a whisker, until the mixture is combined evenly and makes some bubbles.
3. Spread the oil in the pan and when it's hot, poor the mixture inside.
4. When the mixture seems more stable and ready to be folded in two, add on the one side the Dark Chocolate pieces, the Nut Butter and fold.
5. Ready! Serve and enjoy it hot.
Alternatives:
1. If you don't have Almond Flour you may use some other nut flour, such as hazelnut, coconut or tigernut. If for any reason you prefer simple wheat flour, you may put 1 teaspoon (not 1 tablespoon), but it won't be gluten-free. Other gluten-free non-keto options are Buckwheat Flour (1 teaspoon), Oats (1 tablespoon) and Oat Flour (1 teaspoon).
2. A friend told me that she used Marple Syrup instead of Stevia, she used 1 tablespoon. I'm sure that honey can also be used, but haven´t tried it myself. The taste will be great in both cases, but it won't be sugar-free.
3. If you don't have Cacao Powder, you may do it without it but you should definitely add the Spices (especially Cinnamon) and Vanilla Extract to add flavour for sure. In that case you could also add a pinch of instant coffee powder, for extra flavour.
4. Some other suitable oils to use instead of Refined Coconut Oil are: Light or Refined Olive Oil, Refined Avocado Oil, Ghee (clarified butter).
Enjoy! 😚
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