Antioxidant rich and butyrate boosting Hot chocolate mousse cake
This recipe came from a strong craving for deeply chocolatey, extra gooey brownies back when we were staying in Latvia and the days were extremely dark and I was doing my best to embrace the weather and lean into cosiness.
However, the first batch came out closer to soufflé, and I suspected, if I cooked for less time, I’d also get closer to a self-saucing style dessert, and I was right.
From that moment on, our November and December became filled with dark evenings tucked up with what I have named my ‘Hot Chocolate Mousse Cake’, topped with sour cream ice cream (recipe on my Substack!), and lots of candle light. Is it a cake? Is it a pudding? I don’t honestly know, but it’s damn good.
What I love about this recipe is that it’s pretty damn simple. It has few ingredients, most of which you can get hold easily or may already have in the house, and it’s ready to eat within about 40 minutes of starting. And to top of it off, it’s got some mighty ingredients that will not only help lower systemic inflammation, but will also feed your gut microbiome and keep your hormones happy.
Dive in!
This Hot Chocolate Mousse Cake is…
Supercharged with powerful antioxidants to help lower oxidative stress and inflammation.
Dark chocolate, cacao, black beans/kidney beans, olive oil, carob and dates are all significant sources of antioxidants.
Antioxidants are types of plant compounds that fight oxidative stress - in the simplest terms, oxidative stress is a chemical reaction in the body that when high, causes inflammation and significant damage. People with endo have been found to have lower levels and lower intake of certain antioxidants, with higher levels of circulating oxidative stress and oxidative stress markers in the peritoneal fluid (fluid in the pelvic area). In fact, oxidative stress is a key player in endometriosis development and progression, but the good news is, research has shown we can actually modulate these inflammatory markers and pathways through nutrition and food.
Blood sugar balancing to stabilise hormones, reduce PMS and lower oxidative stress.
Whilst a gooey chocolate cake is for many of, the ultimate comfort food (especially when deep in our luteal phase!), the typical ingredients, like flour and sugar, are some of the biggest blood sugar spikers, which can pose a problem for us endo peeps.
Blood sugar spiking foods such as high sugar foods and processed foods can potentially contribute to more PMS, menstrual pain and endo pain. Blood sugar spikes increase oxidative stress, which leads to more inflammation in the body and that may trigger further pain and symptoms. In fact, oxidative stress is higher in people with endo, and it’s a key driver of endo growth.
To avoid these issues, yet also deliver a decadent dessert, I have focused on the presence of healthy fats (from the olive oil and egg), fibre (beans, cacao and dates) and protein (eggs), which have all been shown to help stabilise blood sugar levels and slow down the uptake of glucose/starch from our food (dates, and the added chocolate if used, in this case) to our blood stream, preventing blood sugar spikes.
One of the easiest ways for us to support our blood sugar is to opt for whole food carbohydrates, such as dates, instead of sugar or maple syrup, as I have done here. Whole foods still contain their fibre, which helps slow down digestion and the resulting absorption of glucose to the blood stream, creating a steady drip rather than a flood.
Another great way to support blood sugar is with lower glycemic index foods, and every ingredient in this recipe, even the dark chocolate (because we are opting for a high percentage and low sugar version) is low to moderate on the glycemic index scale. The glycemic index is a tool that looks at foods and the impact they can have on your blood sugar, on a scale of 0-100. A high GI index would be 70 and above, a medium GI is 56-69 and a low GI index is 55 or less. High GI foods are very likely to spike your blood sugar levels and do so quickly, foods with a medium GI rating tend to cause a moderate rise and low GI foods tend to keep blood sugar levels stable and steady over time with a gentle rise. This is because low GI foods break down slowly in the gut because they are rich in fibre and slow release carbohydrates, this means that the release of glucose to the blood stream is slow and gradual.
A quick word about dates: Dates have a low to moderate glycemic index, which means they shouldn’t cause a dramatic or quick rise in blood sugar. However, research has shown that individual blood sugar responses vary from person to person, and if you eat a lot of even a low glycemic index food, it may have a greater impact on your blood sugar levels because you’re eating more in one sitting. You can learn about this here.
Therefore, I’ve kept the amounts of dates low and have deliberately ensured there was support from fat, fibre and protein, to further reduce the blood sugar impact.
And that’s where black beans, carob and olive oil play an extra special role.
Whilst black beans help create a rich, gooey dessert, they’re also a nutritional powerhouse - especially for blood sugar.
Beans contain soluble fibre and resistant starch which have both been shown to help manage blood sugar levels and research has shown that combining black beans with a meal improves the glucose response and prevents blood sugar spikes from high carb foods. This recipe contains naturally occurring sugars from the dates, and some sugar from the dark chocolate (though we’re aiming for a low sugar dark chocolate) and so the black beans in this recipe can help to curb our blood sugar reaction to these sweeter ingredients. Additionally, other research has shown that black beans can help prevent insulin resistance (pre-diabetes) by beneficially changing the gut microbiome.
Carob extract is naturally sweet, and despite being relatively high carb/high in naturally occurring sugar, it actually appears to have very beneficial effects on blood sugar. This is because it contains fibre (the good gut bug feeder!), which slows down the release of the natural sugars to the blood stream by slowing down digestion.
Additionally, carob is rich in polyphenols and antioxidants, which in studies, have been shown to have beneficial effects on metabolism and blood sugar. Carob powder is also classified as low glycemic index.
Research has also shown that adding olive oil to meals reduces the post-prandial blood sugar levels (meaning it helps prevent blood sugar spikes from foods/meals), even in high glycemic meals (meaning meals/foods high in sugar or starch that can cause rapid blood sugar spikes).
Constant blood sugar swings can take their toll on hormones, leading to issues like elevated androgens (think testosterone), which can affect ovulation and cycle length. Blood sugar swings may also cause oestrogen excess or dominance and low progesterone if ovulation is interrupted or stopped entirely. Both of these imbalances can cause more PMS, heavier periods, and may also exacerbate endometriosis symptoms.
Additionally, this dessert can help us out with luteal phase or period cravings. When we’re in our luteal phase, we often experience more blood sugar swings because oestrogen, which dominates in our follicular phase, helps us to regulate our blood sugar response, but is lower in the luteal phase. As a result, we tend to get cravings for sweet foods or foods high in starch. The problem is, these foods keep us on a blood sugar rollercoaster, and raise inflammation levels, resulting in more of those inflammatory symptoms and pain that we’re trying to avoid. This banana bread, being lower in sugar and rich in fibre, can help us get our fix without the pain and PMS triggering spikes.
Finally, blood sugar swings are linked heavily with mood disorders such as depression and anxiety, so if you struggle with low moods in your luteal phase, supporting blood sugar can actually support your mental health.
Rich in prebiotics and polyphenols to help heal the endo belly and reduce systemic inflammation.
A major study of 10,000 people found that eating 30 or more plant foods a week helps to create a healthier and more diverse microbiome. This recipe offers you 4-5 of your 30! For extra guidance on how to reach your 30 a week, check out this article by The Gut Health Doctor or this one by Zoe.
Thanks to the varied plant foods used, this recipe is also high in polyphenols. Polyphenols are types of antioxidants found in certain plant foods that not only reduce inflammation levels and improve overall health, but they are also an absolute favourite food for our gut microbiome, which means they can support our good gut bugs to thrive.
Polyphenols can be found in various plant foods, and are in high amounts in olive oil, cacao, carob, dates and black beans/kidney beans! The anti-inflammatory effects of extra virgin olive oil, thanks to its polyphenol content, are far reaching. For example, research has shown that extra virgin olive oil can decrease C-Reactive Protein levels, a marker for inflammation.
Additionally, this chocolate pudding is a great source of prebiotic fibre from the dates, cacao, carob and beans.
Why does this matter for us endo folk?
Research is finding a strong correlation between microbiome disturbances and endometriosis development, such as reduced levels and variety of good gut bugs and higher levels of pathogenic (bad, infectious), opportunistic (in high numbers, can cause problems like inflammation) gut bugs, as well as gut bugs linked to elevated oestrogen levels. These microbiome differences have also been associated with higher IL-8 levels, a type of inflammatory cytokine shown to be involved in the development of endometriosis.
Polyphenols and prebiotic fibre are like gut bug boosters - the more we provide to our good gut bugs, the more they grow and outnumber the bad guys. This helps to bring the gut back into harmony, which can improve gut symptoms and intestinal inflammation and whilst we need to do more research, could even help us fight endo.
These prebiotic fibres help us to increase our production of gut friendly fats, called short chain fatty acids, which are made when good bacteria consume fibre. Research shows that people with endo may be low in short chain fatty acids, especially one called butyrate. Butyrate is a short-chain fatty acid produced by our gut microbiome, and has been found to be low in people with endo. Butyrate has a range of benefits for endometriosis and gut health (so therefore, can help us tackle endo belly) such as reducing intestinal inflammation, improving insulin sensitivity, preventing leaky gut, promoting the growth of beneficial bacteria and inhibiting the growth of harmful bacteria. But here’s what I find most interesting. Butyrate inhibits our inflammatory immune response to lipopolysaccharides (LPS). LPS are toxins that come from certain bacteria, and have been shown to be heavily involved in endo pathogenesis.
Black beans have been shown to increase butyrate, and reduce circulating LPS levels. Mind. Blown.
Rich with hormone and endo beneficial nutrients, including magnesium, zinc, folate, B6, vit E and iron.
Research has shown magnesium to be an effective treatment in preventing dysmenorrhea (period pain) because it reduces inflammatory prostaglandins that are the drivers of both endo and period pain. One study showed that six months of magnesium treatment reduced prostaglandin F2a by over half! In fact, in recent research, magnesium is being explored as a dietary treatment for endo and a higher intake of magnesium rich foods was associated with a lower risk of endo. Additionally, magnesium helps to regulate our sex hormones, and as result, is a recognised treatment for preventing PMS.
Low levels of zinc have been linked to endo, and research has shown it can significantly reduce period pain thanks to its anti-inflammatory benefits. It additionally supports follicle development and ovulation, while deficiency has been linked to infertility.
Folate is crucial to ovarian function and ovulation, and low folate levels can cause irritability, mood swings and fatigue, and fertility problems.
B6 is one of the most important B vitamins for balanced hormones as it supports progesterone production and oestrogen metabolism. Additionally, research has shown that B6 treatment can help reduce PMS, especially the mood challenges that can come with the syndrome.
A recent meta-analysis of over 589 participants, concluded that vit E supplementation can reduce period pain, pain with sex, daily pelvic pain and even improve quality of life with endometriosis patients. And a systematic review and meta-analysis of eight studies and over 1000 people concluded that vitamin E significantly reduced period pain and could be used as a treatment for dysmennorhea. But it’s not just supplements that help - food helps too! One study found people with endo had a 40% reduced intake of vitamin E, but levels increased after following a high antioxidant diet, and oxidation levels reduced by 20%!
Finally, iron deficiency is extremely common in general, but even more so in people with heavy menstrual bleeding and even more so in endo, with a recent major study of over 43,000 endo patients finding that we have a six-fold increased risk of iron deficiency.
Iron plays a major role in preventing fatigue, and yet many of the clients who I work with, come to me with significantly low levels. Supporting healthy iron absorption and intake is a key part of beating endo fatigue and recovering from heavy blood loss and low levels can cause brain fog, extreme tiredness, heart palpitations, dizziness, muscle weakness and depression to name a few.
Healthy iron levels are also essential for ovarian function, which is key to producing healthy amounts of sex hormones and low levels are associated with menstrual irregularities and fertility problems. Additionally, low iron levels are linked to ADHD development and can worsen ADHD symptoms, and ADHD is a condition which many people with endo struggle with.
Whilst heme iron (found in animal products and spirulina) is the easiest form of iron to absorb, we can also top up our iron levels with non-heme iron rich foods, found in plants. Cacao, dates and beans are all good sources of non-heme iron, making this dessert a great addition to your daily iron intake. Ideally, pair with a vitamin C food like berries, to aid absorption, as non-heme iron can be difficult for our body to absorb, but vit C has been shown to aid this process.
Important notes to help you tailor this recipe to your own body and needs (and tastebuds!)
Is this low FODMAP?
As long as you stick to 1/4 of the pudding and use canned kidney beans, it’ll be low FODMAP. Tinned black beans are low FODMAP at servings of 45g, and provide moderate FODMAPs at 54g, but 1/4 of this pudding would be 60g black beans, so might trigger symptoms.
Can I make this egg free?
I haven’t tried making this egg free. You could try using 50g - 100g nut butter, plus perhaps 20-30 ml almond milk, but I suspect you’ll end up with more of a brownie than a self-saucing pudding. But see if you can find a way!
Do I have to use carob?
Carob powder is naturally sweet, yet helps balance blood sugar, so it boosts the sweetness without causing a blood sugar spike. It also helps keep the cacao content down, as it has a chocolatey flavour, which can be helpful for people like myself, who can experience histamine symptoms from a lot of cacao. If you’d prefer to just use cacao entirely, you can, but I can’t guarantee it’ll be sweet enough - see what you think!
Can I use a brownie tray or ramekins?
Because I am travelling, I have limited cooking utensils and so I used a loaf tin and it’s actually worked very well, and is a good size for the amount of mixture. However, if you’d prefer, I think you could bake this in individual ramekins, but it may cook quicker so you’ll have to keep checking. If you don’t have ramekins but you’d like individual desserts, you could try muffin tins or cake tins, but line them because you need to lift the cake out at the end to cool a little.
I don’t think there’s enough mixture for this to fit in a brownie tray.
Further resources
If you’re struggling with your endo symptoms or gut health, you might find my courses and one to one coaching helpful. For January only, I am offering £500 off the 1:1 12 session coaching package. You can find out more here. I’ve also got endless podcast episodes on endometriosis and SIBO.
Antioxidant rich and butyrate boosting Hot chocolate mousse cake
Ingredients:
1 tin (240g drained weight) black beans or kidney beans
2 eggs
80g soft dates, pitted (weigh with stones removed)
30 ml extra virgin olive oil
20g cacao
10g carob powder
1/2 tsp baking powder
1 tsp vanilla extract or seeds from 1/2 vanilla pod
Optional for making extra special: Four squares of 85% or higher dark chocolate (about 40g)
serves: 4
prep time: 10 minutes
bake time: 15-18 minutes
cool time: 5 mins
Method:
Preheat your oven to 175c (fan assisted) and line a loaf tin with baking paper. You can also use different baking moulds - see above.
Drain the beans and rinse well.
Remove the stones from the dates if you haven’t already done so.
In a strong blender, blend the beans, eggs, dates, olive oil, cacao and carob until as smooth as possible. This is really important for texture - if not well blended, some skins from the beans can be left remaining and affect the finished result. You might see small flecks of bean skins remaining, this okay, but get them as small as possible.
Add the baking powder and pulse a few times to combine, but not excessively as this can affect the rise by knocking out all the air produced by the baking powder reaction.
Pour into your loaf tin and smooth with a spatula. If using dark chocolate, pour half the mix in, the layer the chocolate squares in a row, one by one, spanning the length of the tin, and then cover with the remaining mix.
Bake for 15-18 minutes until gooey inside but set on top (the top will be quite jiggly). If unsure, remove from the oven and just take a small taste from an edge - it should be gooey like a self-saucing pudding but with a slight mousse like texture on top. The less time in the oven, the more velvety and ‘saucy’ it’ll be, the longer you cook, the more mousse like it’ll become. Be aware, by 25-30 mins it starts to bake through and will become closer to a soufflé (though won’t be exactly the same of course).
Lift out of the loaf tin, but keep in the paper, and leave for 2-5 minutes to firm ever so slightly (you can omit this step if you’d like, but be careful as it’ll be hot!).
Serve warm, but can be refrigerated and eaten cold (actually so good, like a thick mousse!) or reheated. Delicious with yoghurt, or one of my healthy ice creams.
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Need more help or want to learn how to work with me?
Ways to work with me:
One to one coaching info and application
Live and Thrive with Endo 2.0 DIY online course
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This EndoLife, It Starts with Breakfast digital cookbook
Free resources:
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