You'll have to forgive me if this recipe is a bit vague but I'm going off memory here.. Trust me though, it is a very decadent treat and I recommend it in small doses only - very rich though absolutely delicious, especially if you are a fan of bittersweet chocolate. Apologies being Australian I have done this in metric not imperial!

The original recipe that I can't recall completely calls for 10 eggs and a family sized (about 250grams) block of dark chocolate (whatever strength you prefer, I have done it with 80% dark). And that is it! Stick it in an 250C (i think) oven for 8 minutes exactly and its done. This is for a full sized cake in a springform tin.

Not being entirely sure of temperature required and not having the resources, I have played around with it a bit and have come up with the following. This works really well in a small muffin tray as you really only need a small serve.

I broke it down in to increments of 25grams of dark choc per egg. I will do the recipe for 2 eggs and 50grams dark chocolate, but you can play with it however you like.

Ingredients:

2 eggs, separated
50 grams dark choc

muffin tray, use olive oil spray to grease

Pre heat oven to 160C

whip the egg whites with electric beater or by hand until they are fluffy
melt dark chocolate (in a microwave or over a pan of boiling water)
stir egg yolks in to melted chocolate
fold chocolate and yolk mix in to egg whites until thoroughly combined
spoon in to muffin tray. -- I would say only 2 tablespoons per muffin. you will make about 5 small serves with this or you can separate in to 2 bigger serves - all depends on how rich you like your chocolate!

place in oven, watching constantly. they only take about 5 minutes - they will rise up like a souffle. once they are firm to touch, remove from oven and allow to cool. for a more mousse like density, remove a little earlier, when still a little bit wobbly to touch.

i have found i prefer them more dense so i let the cook until firm. they are delicious warm straight out of the oven, but my friends prefer it cold. i guess thats up to personal choice! i have also melted some dark choc over the top once they are cooled for an extra treat

in terms of zone, if you broke up the mix in to 2 serves (and based on the brand of choc i used - 35grams carbs per 100gms and 9grams fat per 100grams) it would be 1P, 1F, 1C! i think... the fat confused me a bit but noting you are using the egg yolk i think it works out :)

enjoy! i hope this has all made sense :laugh:

Thanks for this, I will make some tomorrow! I have been wanting to do something like this for a long time, but didn't know how. I LOVE dark chocolate, but they make me hungry, so I can't have them. :-( :-( But I'm going to "bloom" cocoa powder in warmed-up egg yolks and then put the yolks into the whites instead. And a little bit of fructose too. :-) :-) Excited to experiment and two eggs or five servings are small enough that I can do it quickly and experiment!! :-)

Yes, it makes sense.
I might try it.
However, with one modification.
.
We use raw, organic, cocoa powder.
To get a "melted" chocolate with Cocoa powder: add 1 TBL Olive Oil to 3 Tbl Cocoa powder.
And to sweeten the bitterness, add 1 equivalent tsp of preferred Zone friendly sweetener of choice.
(Example: 3-4 drops of Liquid Stevia.)
Not sure how many TBL of Cocoa/Olive Oil mixture makes 50 grams, will figure out and post.
Then just heat to warm the "melted" chocolate.
This is required, because the warmed melted chocolate in the original recipe Sarah posted,
heats the egg yolks enough to be safe if you worry about raw eggs, without cooking them.
(We do not, as we buy organic, pastured eggs.)

Hi John,

Thanks for this! This is very helpful. I'll try it with your suggestions tomorrow ... :-)

Sarah

Er, do you use it with extra-light-tasting olive oil, or regular heavy-tasting olive oil?

Sarah

Regular EVOO, have not yet purchased light OO because (warning non-Zone use) we use raw, virgin, coconut oil for cooking, frying, etc.
No worries about smoke point and no worries about becoming toxic when heated too high, and though a saturated fat, it is a medium chain, full of lauric acid and healthy.

Is that 250 deg Celsius?
That converts to 480 deg Farenheit - which seems awfully high.

Ahh, later on it states 160 Deg C not 250 Deg C - that's 320 deg F
Makes more sense!

I do have regular EVOO ... I'll try that.

I'm playing with two egg whites for every yolk for the recipe, will try that tmw.

But you buy organic eggs ... does that mean you consume the yolk? Are those organic eggs different from conventional eggs in terms of AA, etc?

Thanks

Sarah

Organic yolks are rich in AA too.

Oh ... ok, I'll limit the yolks then ... :-(

But, maybe I don't need much yolk at all?

I recall you posting a recipe something similiar to this, but I couldn't find it when I searched for it. You didn't use any yolks at all in that chocolate souffle recipe I don't think.

Sandra

No, you do not.
Traditional Chocolate Mousse has Egg Yolk for the fat and its rich taste when added to the chocolate.
BUT, traditional mousse is not cooked.
So not using the egg yolks is OK.

How confusing with the two Sarahs haha!

John re the temperature, the 250C i know is very hot - i actually believe it is supposed to be hotter but this is to cook the full sized 10egg cake in a quick 8 minutes only
the recipe is in a book at home not here with me on the ship so i couldnt refer to it, and because was using commercial ovens and only mini sized cakes i reduced
the temperature.. easier to keep an eye on them this way!

Other Sarah - let me know how you go with the extra egg whites! in my experience eggs in cakes act as a binding agent and you can achieve same with oil.
maybe give a small amount of say coconut oil a go rather than the yolks? would change the taste too which could be nice! im interested to see what happens,
i'd imagine it would be a little fluffier with the extra whites...

I'd stay away from coconut oil, too. It's not a Zone friendly fat. You can read Dr. Sears' comments on coconut oil by doing a search of drsears.com.

Hi, does anyone know how much damage ONE yolk does to the zone diet???? Inflammation-wise I mean, AA-wise, etc.

And, would margarine be less destructive than yolks in this recipe?

Will post more later on ... yes, having 2 Sarahs make things interesting, LOL.

Sarah

Really don't think one egg yolk with make or break you. It all depends on what is your goal. If you want to completely avoid AA (Arachidonic acid ) then you should not use egg yolk. But I have heard often Barry saying he does not want people to obsess about the diet.

If you have very high cholesterol yolk would be something to avoid. How much AA impact does one yolk have? Will take some research.

OKay, my first attempt, a modified version based on progress as I went using Cocoa Powder:
came out very good, according to my wife, a harsh critic when it comes to my Cocoa Powder recipes.
.
BUT, needs work to balance, better.
.
12 mini-muffin chocolate mousse cakes
Each:
6 g Fat
2.2 g Protein
1.5 g net Carbs
.
But thanks, Sarah, for giving me a new "recipe" to play with.
.
.
3 Tbl Olive Oil and 9 Tbl raw virgin cocoa powder is approximately equal to 50 grams weighed,
to match the store bought melted chocolate in Sarah's original.
.
However, that combo comes out more like fudge - too thick too fold with whipped egg whites.
And now that I remember it, that is the recipe combo 3:1 for a fudge replacement not a melted chocolate replacement.
(Weight of sweetener is negligible.)
.
So, I added the two egg yolks back in, still too thick.
So, I added in 1/4 cup 2% Fage greek yogurt.
Still a little thick.
So, I added in 1 additional Tbl EVOO.
Ah, just right, very similar to taste and consistency of melted dark chocolate.
Also added 1 additional tsp of sweetener (4 total equivalent).
.
Placed about 1-1/2 TBLof chocolate folded in with whipped egg whites in each compartment into a muffin tin.
Baked at 320 deg F (160 deg C) for 8 minutes.
.
Had two each warm - wonderful.
Chilling the rest, now, to try chilled.
.
Suggested mod to improve balance.
1.) Only had 2% Fage greek yogurt - use 0% Fage greek yogurt next time, reducing Fat.
2.) Try it with 3 Tbl unsweetened natural applesauce instead of additional EVOO.
So 1 Tbl EVOO instead of 4 Tbl - Reduces Fat, adds a little more Carbs.
(Egg Yolks - your choice - does add to fat (and AA) - remove to be more Zone friendly.)
.
Below with NO Egg Yolks:
Balance with Mods:
12 servings each
Each:
6 g Fat down to 1.7 g Fat
2.2 g Protein down to 2.0 g Protein
1.5 g net Carbs up to 1.7 g Carbs
.
3 muffins:
5.1 g Fat
6 g P
5.1 g C
.
Add some fruit - about 1/2 block and its close with added Fat.

Verdict in (for my first, fat heavy version):
I preferred warm, my wife preferred cold.
But, "good either way."
Definately a lie mousse like texture for a muffin/mini-mini-cake like desert.

Hi!

I tried the egg recipe, using my cocoa powder plus heated olive oil plus an egg yolk. So the only change I made to the other Sarah's recipe above was the cocoa powder.

It was a complete mess, so bad I never put it into the muffin tray. LOL.

I see John did some experimenting and it worked out great. So I'm gonna wait and see if he does more experimenting and posts his revisions online before I try again, LOL.

I can't have yogurt, so what can substitute for yogurt? I was thinking more egg whites to serve as a liquid?

Sarah

I'm thinking to use coconut oil ... I think that's a great idea, Sarah, and thanks for all your suggestions. I am gonna try again. I'm carb-sensitive so I do have to be careful to limit these unfavourable things, but, as long as they make up only 25% of my meal, it should be ok ...

Sarah

Instead of yogurt, how about protein powder and water?
Just enough water to make the consistency like melted chocolate?
I would say start with 1 scoop of your protein powder, equal to about 18 to 21 grams protein depending on brand.
that's only about 1.5 grams of Protein per 12 serving muffin tray.
.
P.S. On another note, I had a little left over from the first, original batch.
I didn;\'t cook/bake it.
Just put it in the fridge.
Was a good replica of a real chocolate mousse.
.
We do not usually buy applesauce, unsweetened or otherwise.
I might try Protein powder and water instaed of yogurt and applesauce.
Makes the recipe simpler, too.

So here's my next try:
9 Tbl raw cocoa powder
1 TBL Fat of your choice
1 scoop nuetral, vanilla, or chocolate protein powder.
(I have nuetral.)
Water to make it consistency of melted chocolate.
2 eggs separated, use whipped egg whites only.
Or if a little AA is acceptable to yuo, then add egg yolks before adding water.
That's it. Bake at 320 deg F )160 deg C) for about 8 minutes, preheated oven.
1-1/2 to 2 Tbl per muffin tin.

Wow, very simple recipe!

I will try it tomorrow!!

I only have hemp protein powder, hopefully that works ...

Sarah

Yup, let me know.
I was going to try, this evening.
But, other priorities took over.

Hi John,

Will let you know for sure!

Thanks for figuring this out for other people ;-)

Sarah



[quote]
Posted By John on 28 Jun 2012 08:24 PM
Yup, let me know.
I was going to try, this evening.
But, other priorities took over.

[/quote]

One thing I forgot, you will need to add some ZONE friendly sweetener of your choice.
Probably about 1 TBL.
.

I put this version into Spark People Recipes:
(See Nutrition, below.)
.
9 Tbl raw cocoa powder.
1 TBL Fat of your choice.
1 scoop nuetral, vanilla, or chocolate protein powder.
(I have nuetral.)
1 Tbl sweetener.
Water (enough to make it consistency of melted chocolate.)
2 eggs separated, use whipped egg whites only.
Or if a little AA is acceptable to yuo, then add egg yolks before adding water.
.
That's it.
Bake at 320 deg F )160 deg C) for about 8 minutes, preheated oven.
1-1/2 to 2 Tbl per muffin tin.
.
Each in a 12 serving batch:
FAT: 1.7
Carbs: 2.1
Protein 3.1
With Egg Whites only, no yolks.
.
3 muffins in a 12 serving batch:
FAT: 5.1
Carbs: 6.3
Protein 9.3

Made this late this afternoon.
I used 1 of the egg yolks in it and ended up adding about 1 Tbl + 1 tsp water.
9 scoops (9 Tbl) cocoa powder.
1 Tbl EVOO.
1 scoop nuetral Protein Powder.
I used Stevia, which I knew might be a mistake.
I like it in hot Tea but not in deserts - and I can taste it, even though I only used 4 drops.
Along with 2 tsp pure, organic maple syrup.
I got exactly 12 muffin tins each with 2 TBL - no access, and not short.
had to really scrape the bowl to get the last Tbl for the last tin.
Baked 8 minutes, just about right, no longer though - would have been too much.
I'd try 7 minutes, next time.
Came out like the first, except the additional Stevia taste,
I did not use Stevia the first time, I used maple syrup and .a little xytlitol.
Now I am nearly out of cocoa powder.
I have to order some more ...
And off to the gym ...

P.S.> a scoop of my protein powder is about 4 level Tbl or 1/4 cup.

There is a cook book called "Cooking Without". I have it at home, but not where I am at the moment.
It is about cooking without flour, milk or sugar and has mainly recipes for desserts, cakes and puddings.
I bet it has a good recipe for a chocolate cake.
That said - I really doubt if protein powder is a functional substitute for flour!
I think, in order to have something that at least remotely tastes like the real deal you'd have to at the very least use ricemeal.

Ok, I tried the recipe. Mine was with NO yolks, and with hemp protein powder. And my cocoa isn't raw either. I have tried raw cocoa and it's really nice, though. I'll see if I can incorporate it into my budget.

Anyway. The first time I tried the recipe. I got all mixed up and mixed the cocoa powder and hemp pp straight into the whipped egg whites. Whoops! Since it's expensive ingredients, I went ahead and baked it. Ugh. But edible, I can eat it out of necessity rather than waste the food. But they look burnt, but ok.

The second time, I did it right, and it turned out great. Soft, fluffy, etc. Great moist texture. Very intense taste, but something is missing taste-wise ... I think it's the richness of the egg yolk. So I'm gonna put ONE egg yolk in next time and see if it helps. If I have only one or two a day, it shouldn't make any difference ... it's only 1/6 of an egg yolk at the most. Soo ...

I do like the recipe, and it's a nice finish to a meal. I'm thinking of what else I can add to it to make it interesting. Normally I'd add almonds, which create a great contrast, but right now my allergies are sensitive, so, what else can I add in?

Sarah

Glad it worked for you.
A little bit of unsweetened applesauce might add to the flavor moistness.
Eggs generally act as a binder in baking - not sure about plain egg yolks or if egg whites whipped counts?
Chia seeds and water are a kind of egg substitute, too - not sure if this acts as a binding agent, though.
But, there you are also getting additional fat.
And I am not enough of a cook to know whether this recipe needs a binder.
I just know the one egg yolk tasted good.
Don't know if it would have been much different without it.
And divided by 12, not so much worried about additional AA.
Cheers!
P.S. My prefers this recipe best, cold, not cooked, like a regular mousse.
In that case, I use no egg yolks, some greek yogurt instead of Protein Powder, and
2 TBL of organic, pastured butter, instead of just protein powder and Olive Oil.
Butter helps keep it from being like a pudding, stiffens it up, as well as the greek yogurt.
Fold in with egg whites, divvy into small glasses, and refrigerate 4 hours.
No baking.
CAUTION: You are dealing with raw egg whites in this case!

Hi John,

Yeah, the one yolk does sound as if it makes a real difference in richness. Will try it next time.

I wouldn't use chia seeds because (this is from my memory only) chia seeds are high in omega-6s.

So for the mousse, so egg whites doesn't have to be cooked if it's grass-fed? Confused about uncooked egg whites here.

Sounds yummy! I'd like to try it.

Sandra

In USA, most eggs are not from pastured chickens, and the egg producing farms are awful conditions.
Fears of Salmonella , not necessarily because of raw eggs, but because of the conditions most supermarket available eggs come from.
We purchase local eggs from pastured chickens.
Better Omega-3/6 ratio, other nutrients, and though still has some AA, much less.
So, In USA big agra and gov always warns folks never to eat raw eggs, Despite the fact that folks had for generations.
So, no, I do not fear raw eggs.
Plus, many folks, not on Zone or not healthy - have weakened immune system.
I do not worry about that, either.
So, we do not fear raw eggs. (egg whites).
But, being in USA, you never know, folks are all to happy to sue one over anything.
So, to cover my butt, I place warning on anything that contains raw eggs - mostly for USA folks!

I have just been reading in Food and Wine, about xanthum gum, being a good replacement for gluten in gluten-free recipes.
An all-around binder and thickener.
Can be used with foods of any temperature, from sauces to oil and vinegar - helps keep ingredients those cold vinnegrette dressings mixed.
Interesting to experiment with.

Hi John,

Oh, I see why you warned re: eggs, but use them raw ... thanks.

Xanthum gum, I bought one time I think, but I didn't know what to do with it. So nothing happened.

My budget is pretty limited, and I can't buy everything, but, I'd be very interested in hearing about any experimenting you might do with xanthum gum, its texture, taste, binding ability, etc ... :-)

Sarah.

HI guys! original sarah here.....

sorry for not replying in so long.. been busy busy with work!

john and other sarah, thanks so much for all the playing around you have done with this recipe! you have both come up with some fantastic ideas, i cant wait to give them a try! im home from my deployment in about 6 weeks time so will be able to put in some hours in the kitchen and give all your suggestions a go.

p.s.... i wonder how the uncooked 'mousse like' consistancy that john made would go frozen... ice cream?!

:-)

Wow, you both are confusing me! LOL

how about this ... I'm Sarah the carb-sensitive, she's Sarah the Navy person? :-)

Sarah the carb-sensitive

LOL We had to do that when we had 2 Matts posting.

That's what I like about mine, Probably not too many cranberrycats around!

LOL

Nah, I've never met a cranberry, uch less a cranberrycat!

sarah the carb sensitive

hehehe I havent ever met a cranberry cat either!

LOL!