Keto cakes made easy

By Rebecca Mullins, RHN

Refined sugars, including not only white and brown, but also even raw organic sugars, go through a process which isolates and extracts the sugar component from a whole food, creating an imbalance. This can cause our blood sugar levels to fluctuate, which can lead to many potential harmful side effects.

Regularly choosing a variety of whole and minimally-processed foods daily assures we receive the necessary nutrients to help our bodies maintain balance. Whole foods containing complex natural sugars (fruits and vegetables) are properly balanced so that our bodies are able to break down and utilize all of the components properly. 

Products made with grain flours can also cause fluctuations in our blood sugar levels because they act like simple sugars in our body. It’s best to limit or eliminate products containing grain flours as well.

Substituting sugars

Avoid all artificial sweeteners; the more natural something is, the better the body is able to metabolize and utilize the components. 

Raw honey (especially locally produced) is the best alternative, followed by maple syrup, which is minimally processed. To substitute, typically use about half of the sugar amount. So if the recipe calls for one cup of sugar, use half cup maple syrup or honey.

One or two of the dry ingredients may need to be increased, or one or two of the other wet ingredients may need to be reduced to compensate.  Depending on the recipe, sometimes Medjool dates, mashed banana or apple sauce can be used in place of sugar, sometimes even beets or sweet potatoes can be used.

Simple sugar-free, grain-free cake recipes for birthdays and celebrations

Orange Cake

• 6 eggs

• 1/4 cup coconut milk

• 1/4 cup coconut oil, melted

• 2 tablespoons raw honey

• 1 teaspoon vanilla

• Orange zest from 1 orange (and reserve some to sprinkle on top of cake)

• 1/2 cup coconut flour

• 1/2 teaspoon baking powder

• Dash sea salt

• Juice of 1/2 medium orange

Preheat oven to 350 degrees F; grease one 8×8-inch baking pan with coconut oil.  Mix eggs, milk, oil, honey, vanilla and zest together.  In another bowl, mix flour, baking powder and salt; slowly mix into the wet ingredients.  Pour batter into prepared baking pan; bake for 35-40 minutes until browned on top and toothpick comes out clean.  After cake has cooled a bit, but is still warm, poke holes all over the top with a fork.  Juice the orange half over the entire cake.  Sprinkle some orange zest on top.

Quinoa Chocolate Cake

• 2 cups quinoa (1 cup cooked)

• 1/3 cup almond milk

• 4 eggs

• 1 tsp vanilla

• 3/4 cup coconut oil

• 1/2 cup raw honey

• 1/2 cup dark cocoa powder

• 1-1/2 teaspoons baking powder

• 1/2 teaspoon baking soda

Preheat oven to 350 degrees F; grease one 9×13-inch baking pan with coconut oil.  Put quinoa (cooled slightly), milk, eggs, vanilla and oil into food processor; process until smooth.  Add honey, cocoa, baking powder and soda; process again.  Pour batter into prepared baking pan; bake for 40-45 minutes.  Cool and frost.

Chocolate Sweet Potato Frosting

• 1-1/2 cups sweet potatoes, cooked and cooled

• 3 tablespoons dark cocoa

• 1/4 cup raw honey

• 1 teaspoon vanilla

• Dash sea salt

Put sweet potatoes into food processor and whip. Add remaining ingredients and mix well.  Spread over cooled cake.

Grain-Free Carrot Cake

• 1-1/2 cups almond flour

• Dash sea salt

• 1/2 teaspoon baking soda

• 1/2 tablespoon each cinnamon and nutmeg

• 3 eggs

• 2 tablespoons coconut oil, melted

• 1/4 cup maple syrup

• 1-1/2 cups carrots, grated

• 2/3 cup walnuts, chopped (plus more for topping)

• 1/2 cup raisins

Preheat oven to 325 degrees F; grease one 9×13-inch baking pan with coconut oil.  Mix almond flour, salt, baking soda and spices together.  In another bowl, mix eggs, oil and maple syrup.  Stir carrots, walnuts and raisins into wet ingredients.  Stir wet ingredients into dry.  Pour batter into prepared baking pan; bake for 25 minutes.  Cool and frost; sprinkle with chopped walnuts.

“Cream Cheese” Frosting

• 1/2 cup butter, softened

• 1 cup cashews, soaked for at least four hours

• 1/4 cup maple syrup

• 1/2 tablespoon vanilla

Blend all ingredients together in a blender until smooth.  Spread onto cooled cake.