Dark berries

Dark berries in Keto cake – A fairytale from the black forest

Dark berries are one of the invaluable gifts of nature.  Interestingly, the ancient Greeks knew the value of berries, especially blackberries, which usually grow in the Mediterranean zone. In modern times, here in Greece, people forgot about them. Recently, I’ve been visiting family in the Greek countryside and saw bushes of blackberries growing everywhere. Surprisingly, they were present on each pathway. Nobody was picking them and nobody cared for them. This made me a bit sad. In my winter home (Herzegovina) they even make wine and medicinal remedies with blackberries.

Why did the Greeks abandon blackberries?

Like with many things, the modern Greeks lost the connection with some healthy habits their ancestors had. Dark berries could be one of the first things that disappeared from our Laiki markets. Blackberries don’t need a lot of attention, in fact, they grow widely all around the country. The most famous berry fruit representatives in northern parts of Europe are blueberries, cranberries, strawberries, huckleberries, raspberries and currants. But nothing is so mysterious as dark blackberries. Sometimes I wonder how did humans find out these are edible. They look a bit scary with their thorns and wild bushes, yet tempting and inviting.

Dark berries and the ancient people

Everything we consume has a significant impact on our health, but also on the quality and longevity of our lives. If we decide to follow the ancient pathways and listen to the voice of our ancestors, we will use the ingredients that kept them healthy more often. Enjoying the dark forest berries and including them to our nutrition is undoubtedly the right path to good health. Naturally, fresh would be the best choice! However, preparing a cake now and then will increase your creativity, love for Keto adventure and lifestyle. Sometimes the history offers the best inspiration. On the other side, Sometimes, a cake is just a cake, but it can be more than that!

A quick overview of healthy ingredients

Blackberries

Studies published in the American Journal of Clinical Nutrition show that these dark berries are one of the richest foods when it comes to antioxidants. This confirms that they also have the strongest effect in the prevention of many diseases. Blackberry anthocyanins protect the brain from oxidative stress and prevent senile diseases, such as Alzheimer’s and dementia. They have positive effects in the fight against colon cancer. Blackberries protect us from inflammation, enhance memory, improve balance and general coordination.

Blueberries

Research shows that blueberries, due to the anthocyanin ingredient, have a positive effect on the ability to learn and remember. They successfully slow down cognitive function deterioration and help prevent senile degenerative diseases such as Alzheimer’s and Parkinson’s disease and dementia. Anthocyanin present in blueberries has positive effects on eye health. It protects the eye retina and helps to treat weakness. Thanks to its composition, this fruit is an excellent alternative to relieving inflammation of the joints and arthritis.

Cacao

At the time of King Montezuma, this was a drink reserved for warriors and social elites, and he had sacred and ceremonial. The Swedish botanist Linnaeus gave this plant the name of Theobroma cacao L. where “Theobroma” precisely means the “food of the gods”. Cacao contains more than 300 chemical substances with a positive health effect. By its composition, cacao is extremely rich in antioxidants responsible for the overall health of the body. Antioxidants protect your organism from disease and from free radicals, which are the main cause of ageing. Cacao contains the highest concentration of antioxidants, compared to any other foodstuff in the world. Such antioxidants include polyphenols, catechins and epicatechins.

Shall we start with the cake?

the baking process will maybe reduce the antioxidant content, but having some fresh berries on top of your cake will balance it out. Have in mind, a Keto cake has 2 purposes:
1. It reduces the psychological effect of “Forbidden fruit syndrome”
2. It’s packed with good nutrients and the right macros 

Dark berries in Keto cake – A fairytale from the black forest

Recipe by Apollonas Kapsalis
Servings

15

servings
Prep time

10

minutes
Cooking time

25

minutes
Calories

114

kcal

Ingredients

  • 6 medium pasture-raised eggs

  • 3 tbsp stevia blend

  • 120g (1/2 cup) butter grass-fed

  • 50g (1/3 cup) blueberries

  • 50g (1/3 cup) blackberries

  • 1 tbsp psyllium husk powder

  • 2 tbsp coconut flour

  • 3 tbsp dark cacao organic

  • 1 tbsp lemon zest

  • 1 tsp baking powder gluten-free

  • Icing
  • 500g (2 cups) mascarpone carrageenan-free

  • 50ml (1/4 cup) sparkling mineral water (If your mascarpone is not thick, skip this part)

  • 3 tbsp stevia blend

  • 1 tbsp vanilla extract organic

  • 3 tbsp lemon juice organic

  • Decoration
  • A few blueberries

  • A few blackberries

Directions

  • Preheat the oven to 160ºC – 320ºF
  • Beat the eggs with melted butter until you get a shiny emulsion texture. Add stevia and keep mixing. Add the berries and keep mixing with an electric mixer. The fruits need to smash. 
  • Mix cacao powder, baking powder, psyllium and coconut flour and lemon zest. Add this mixture spoon by spoon to the cake batter.
  • Bake at 160ºC – 320ºF for 25 minutes. Let the cake cool down in the oven.
  • Mix all the ingredients for the icing with an electric mixer and pour it over the cake.
  • Decorate with berries and chill well before serving.

Recipe Video