Here’s a rich-tasting chocolate cake with a short and mostly wholesome ingredient list that will satisfy your chocolate craving. This cake is made without refined flour and is much lower in calories and fat than traditional cakes, but trust me, it is really quite delicious. Chickpeas are a curious cake ingredient, but they work wonderfully, and I doubt anyone could guess that this legume is responsible for the fudgy dense texture. For an extra chocolaty cake, add 1/4 cup semisweet chocolate chips to the batter.
Preheat oven to 350°. Grease an 8- or 9-inch cake pan and set aside. (I had bad luck last time I made this and it stuck to the pan, so you might want to add parchment paper to the bottom of the pan, or try this tip).
Wash and zest the orange (see these tips), and cut in half to extract 1/3 cup juice (grip the orange half tightly and squeeze it by hand, you can use a fork to coax more juice out).
In a food processor, process chickpeas, orange zest, and orange juice. Add eggs, one at a time, pulsing after each addition.
Add the sugar, cocoa, baking powder, baking soda, and salt and pulse until just blended. The batter will be very liquid.
Pour batter into prepared pan and bake for 25-35 minutes, or until a toothpick or knife inserted in the center comes out clean. Remove cake from oven and let cool on a rack for 15 minutes. (Trouble getting cake out of the pan? Try this). Serve warm or at room temperature.
Serving Suggestion
Serve with orange slices on the side, and consider topping with berries or yogurt. You can also drizzle the cake with a simple chocolate glaze.
Nutrition Notes
Chickpeas are a great source of fiber and protein and B-vitamins. They are also rich in important minerals, including iron, phosphorous, magnesium, manganese, potassium, copper, calcium, and zinc.
Orange zest adds great taste, but the benefits of citrus peel go beyond flavour: zest is loaded with d-limonene, which might protect against a variety of cancers. Laboratory studies suggest that d-limonene reduces not only the incidence and size of tumors at several sites, but also the growth of various tumor cells. Consuming citrus peel may reduce the risk of skin cancer by 30%, according to other research.
This week, read about pizza, screen time, coffee, inflammation (saturated fats might promote; whole grain wheat might lower), measles, e-cigarettes, how to build muscle, walnuts and memory, ketogenic diets for athletes, and more.
Kids love pizza, and the most recent data shows they’re eating a lot of it! A study published this week showed that on days kids and teens eat pizza, it accounts for 20% of their daily calories, contributing mostly unhealthy ingredients. The authors stress the importance of finding ways to make pizza healthier. Here are some ideas:
Top your pizza with plenty of vegetables. Not only will this make your pizza look spectacular, but it will ensure that you’re getting a variety of disease-fighting compounds. And if those veggies are sitting on tomato sauce, you’ll benefit from one of the most potent sources of lycopene, an antioxidant that several studies have linked with a reduced risk of several types of cancer.
Pizza can be high in unhealthy fats and calories, especially when topped with generous amounts of cheese and traditional meat toppings such as pepperoni. If you’re making your own pizza, use small amounts of part-skim mozzarella, or simply add less cheese combined with small amounts of a strong cheese such as Parmesan or asiago. You can omit the meat, or opt for lower fat alternatives such as grilled chicken or ground turkey.
Pediatricians recommend a 2-hour daily limit of screen time for kids and youth. A new study shows that children are far exceeding this time, and questions the guideline given how such technology is commonplace in the everyday lives of children and adolescents. (The Atlantic, reporting on BMC Public Health 2015, 15:5).
Coffee drinking linked to lower risk of skin cancer. Earlier research has shown that coffee consumption might protect against non-melanoma skin cancers. This study examined how coffee drinking affects melanoma (the deadliest form of skin cancer). Overall, the highest coffee intake was inversely linked with risk of skin cancer, with a 20% lower risk for those who consumed 4 cups per day or more. (Medical News Today, reporting onJ Natl Cancer Inst, published online January 2015).
Researchers build case against diet high in saturated fatty acids. New study (in rodents) suggests saturated fats (particularly palmitic acid, found palm oil, pork fat, beef tallow, butterfat, cocoa butter and other common foods) promote brain inflammation and might impair appetite regulation. (Journal of Nutritional Biochemistry, forthcoming).
Whole-grain wheat consumption reduces inflammation. Though some fad diets single out wheat as “unhealthy” for all, there is no good science to support this. In fact, whole grains have many health benefits and much feared gluten-containing grains are an integral component of some of the best-studied and healthiest diets in the World. New research published this week reinforces that whole grain wheat can have health benefits. A randomized controlled trial in overweight and obese participants showed that whole-grain wheat consumption might reduce inflammation. In the study, participants who replaced refined wheat (e.g., white flour) with whole wheat (e.g., whole grain flour), had increased blood levels of potentially anti-inflammatory compounds. (Am J Clinical Nutrition, February 2015).
The New Measles. One of the most infectious viruses on the planet is making a comeback in the United States. It’s frightening what can happen with a lack of science literacy . . . (The Atlantic)
E-cigarettes may be more toxic than tobacco. E-cigarettes expose users to levels of formaldehyde that could be 5-15 times higher than from smoking cigarettes, according to a study published this week in the New England Journal of Medicine. As e-cigarettes are relatively new, so is the research, and there is much that we don’t know about their safety and health effects. Unfortunately, many wrongly assume that they are a safe alternative to smoking. Researchers speculate that it may take 10-15 years to assess the health risks in chronic users. (NBC News, reporting on New England Journal of Medicine, January 22, 2015).
How to build muscle. Do you need protein supplements? Overall the research shows that the most important thing is strength training. As McMaster University’s Stuart Phillips puts it “Actually getting to the gym and working out is what gives you the gains. Protein powders just help, but only a little.” (Julia Beluz, Vox.com)
The 5 (new) pillars of workout wisdom. Alex Hutchinson reviews 5 hot topics in exercise science research for 2015, and predicts where they’re headed. Included are (1) pain vs effort; (2) gut microbes; (3) relevant research participants; (4) data overload; and (5) simplicity. (Globe and Mail)
Pseudoscience meets pop culture. Excellent article, relaying a talk by Tim Caulfield, a health policy researcher from the University of Alberta. Caulfield’s new book investigates why the pseudoscientific claims of celebrities carry so much weight with the public. (Malone Mullin, The Varsity)
This quick and healthy soup combines a small number fresh ingredients with pantry staples, so it is easy to prepare. Exact measurements aren’t important (if the soup is too thick, thin out with more broth or milk; too thin, add more vegetables). Adding spinach to this soup before blending is highly recommended – it will boost the nutrients, and give the soup a vibrant green colour.
Ingredients
1 tbsp. olive oil
1 large onion, chopped (about 2 cups chopped)
2 medium regular or red-skinned potatoes, diced (about 3 cups cubed)
1 large bunch broccoli, chopped (flowers and stalks; about 6 cups, chopped)
5 cups broth (chicken or vegetable)
Directions
Heat the olive oil in a large pot over medium heat. Add the onion and saute until softened (3 to 5 minutes). Add the potatoes and broccoli and saute for 2 minutes. Add the broth and bring to a simmer. Partially cover and simmer until the vegetables are tender (about 15 to 20 minutes).
Working in batches, puree the soup in a blender. You can also use a food processor fitted with the metal blade, or a hand blender, but your soup won’t be as smooth.
Taste, and season with pepper (definitely!) add salt (maybe not, depending on your broth).
Variations and Serving Ideas
Stir in fresh (or frozen, thawed) spinach before blending
Use a sweet potato instead of regular potato
Top with sharp cheddar cheese or parmesan cheese
Swirl in a bit of plain yogurt, and top with fresh herbs (cilantro or parsley) or finely chopped chives or green onions.
Nutrition Notes
Onions contain sulfur compounds that are thought to help cells detoxify potential carcinogens, and are a good source of the dietary flavenoid quercetin, which is associated with reduced chronic inflammation.
Broccoli is a champion when it comes to disease-fighting potential. Broccoli’s long list of protective phytochemicals includes brassinin and sulforaphane, substances that interfere with tumor growth and help the body detoxify potential carcinogens. Broccoli also contains indoles, which favor the production of a less biologically active form of estrogen that seems to replace the more biologically active form of estrogen implicated in breast cancer. Broccoli (especially the florets) is also a good source of carotenoids. Other important nutrients provided by broccoli include fiber, vitamin C, and calcium. (adapted from Healing Foods to Savor).
This week, read about the best way to deliver health messages, Sport England’s #thisgirlcan campaign, beet juice improves exercise-related vasodilation in older adults, the 88-year old skier you want to be, why carbs are not the enemy, how to make yourself go to the gym, and more.
Given the state of the general public’s health, this is a very important question. Researchers at the Cornell Food & Brand Lab found that the effectiveness of the message depends on the target audience. Negative “loss-framed” messages that might invoke fear (e.g., you increase your cancer risk if you don’t eat fruits and vegetables) tend to work better for experts in the field, who perceive the message as a call to action, rather than a threat. The public, however, is more likely to act on positive messages (i.e., fruits and vegetables will keep you healthy). (Nutrition Reviews)
Here is study co-author Brian Wansink, explaining the research.
Celebrities have a disturbing amount of influence over matters like science and health, which is unfortunate because most of them are peddling plenty of misinformation. CBC Radio (the current) interviews author Timothy Caufield, a health and science policy researcher, about his new book “Is Gwyneth Paltrow Wrong About Everything? When Celebrity Culture and Science Clash ” (this looks like an excellent book!). Find out why we should not follow health advice of most celebrities. (CBC The Current)
Or, some think HUMOR is the way to deliver public health messages. . .
England’s Campaign to Increase Physical Activity in Women
Sport England’s drive to get more women involved in exercise sweeps aside stigmas and is ideal for social sharing. Check out the #thisgirlcan ad campaign: no models – just gumshields, sweat and endorphins.
Here is one of the ads . . .
Beet juice enhances exercise-related vasodilation in older adults
In young people, blood vessels dilate in response to challenging exercise to help oxygen get to the active muscles, and nitric oxide is an important factor in this response. Nitric oxide regulates vasodilation, relaxing blood vessels and improving blood flow, which could allow more oxygen to reach the muscles. Additionally, it seems that nitric oxide helps muscle mitochondria become more efficient.
Studies have shown that in older adults, this vasodilation response is attenuated because their is less nitric oxide signaling. In a study published this week, researchers found that ingesting dietary nitrates (which the body converts to nitric oxide) helps overcome this limitation: older adults (64 years) who drank beet juice before an exercise task had improved compensatory vasodilation compared to when they didn’t drink beet juice. (Journal of Applied Physiology, 15 Jan, 2015).
Beets aren’t the only source of dietary nitrates. Consider these healthy vegetables, which are also rich in nitrates: rhubarb, arugula, spinach, celery, cress, chervil, lettuce, beets, chinese cabbage, endive, fennel, kohlrabi, leek, and parsley.
This study adds to the growing evidence suggesting that dietary nitrates are important for health. You can read more about beet juice and exercise here.
Orange juice: Is ‘premium’ juice actually more natural? ‘Premium’ juice can be highly processed, CBC Marketplace investigation finds. (CBC Marketplace). Not only is most juice not “natural,” it is not that healthful. You can read more about why you should limit fruit juice here.
Chickpeas are a great source of fiber and protein and B-vitamins. They are also rich in important minerals, including iron, phosphorous, magnesium, manganese, potassium, copper, calcium, and zinc.
Orange zest adds great taste, but the benefits of citrus peel go beyond flavour: zest is loaded with d-limonene, which might protect against a variety of cancers. Laboratory studies suggest that d-limonene reduces not only the incidence and size of tumors at several sites, but also the growth of various tumor cells. Consuming citrus peel may reduce the risk of skin cancer by 30%, according to other research.
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