PREBIOTIC SWEET POTATO AND CARROT CAKE – gluten, dairy and refined sugar free

PREBIOTIC SWEET POTATO AND CARROT CAKE – gluten, dairy and refined sugar free

TARTA DE ZANAHORIA

Carrot cake is a classic cake, who wouldn´t know it and who wouldn´t like it? Today I bring its healthy variant, a cake for all microbe lovers;) Yes you heard right! In this recipe apart from the  carrots I used sweet potatoes.

PREBIOTIC CAKE, WHAT?

And why do I call this cake prebiotic? Because I have cooked and then cooled the sweet potato for 24 hours which has converted the starch from the sweet potato into resistant starch #3. And this is the substance that exerts the prebiotic action and keeps our microbiota in a good condition. The resistant starch # 3 is one of the favorite foods of the beneficial intestinal bacterias.

¡¡¡Stay tuned for the coming weeks, I will talk more about the resistant strach in our diet!!!

OTHER ACTIONS OF THE SWEET POTATO

Apart from all that, sweet potato has antioxidant and anti-inflammatory actions because it is abundant in beta carotene, apart from other phytochemicals, such as flavonoids and vitamins of  the group B, E and C. In addition when we use sweet potato, we don’t  have to use so much sweeteners in the recipe, since sweet potato alone is already quite sweet. If we look at the rest of the ingredients, we will see that it is also gluten free and dairy free. What else can we expect from a cake?

tarta de zanahoria

THE RECIPE

Ingredients:

  • 20 cm or 8-inch springform cake pan
  • 1 cup of cooked sweet potato puree
  • 1 cup grated raw carrots (you can also use pumpkin together with carrots and sweet potatoes if you want)
  • 4 eggs
  • 1/3 cup or less sweetener (raw honey, maple syrup, stevia or dates)
  • 4 spoons of melted oil (coconut or AOVE oil)
  • 1 cup  gluten free flours (rice, millet, gluten free oat or quinoa flour)
  • 1/3 cup almond flour
  • 1  tsp baking powder
  • a pinch of salt, vainilla, cinnamon, nutmeg, ginger and cardamom
  • Some crushed walnuts, pecans or pistachios for decoration.

Preparation:

  1. Heat the oven to 180 degrees.
  2. Boil the sweet potato or bake it in the oven and once ready, prepare the puree with kitchen robot or mixer.
  3. Peel and grate the carrots.
  4. Break eggs into a large bowl and whisk the sweetener and the  oil you prefer to use.
  5. Mix the eggs together with the sweet potato pure and the grated carrots.
  6. Mix the flours, baking powder, salt and the spices together with the rest of the cake mixture.
  7. Protect the bottom of the cake pan with baking paper or use oil instead.
  8.  Pour the batter into the cake and bake in the oven for about 45-60 minutes. Check the cake’s maturity with a cocktail cake: the cake is ready when the dough is not left in the dough when trying it.
  9. Allow the cake to cool completely and if you want to enjoy the resistant starch #3, leave it to cool down in the fridge for about 24h.
  10. Prepare the frosting next day and cover the cake with it and decorate with nuts and seeds for example.

Frosting:

  • 3/4 cup | soaked cashews
  • 2 tbsp coconut oil
  • 2-3 tbsp sweetener or 2 medjool dates (soaked and crushed)
  • a tiny pinch of vanilla powder or essence, salt and cinnamon. You could also grate a little bit orange peel into the frosting, it gives a nice kick too!
  • 1/3 cup almond milk

Preparation:

  1. Soak the cashew nuts in a cold water and leave them to soak during one night.
  2. Rinse and drain the nuts and place them in a blender  in the following day. Add coconut oil, sweetener, vanilla, cinnamon and salt + almond milk and mix until you have smooth and thick cream. You need a good blender to get the cream done.
  3. Pour the cream into the bowl and let it cool down a bit in the fridge.
  4. Decorate the cake with the cashew cream and crushed walnuts, pecans or seeds.
  5. Enjoy!

 

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_MG_2933 - 03 de d’abril de 2019-03 de d’abril de 2019 (1)

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