Whether it’s for a Christmas party, wedding or surprise birthday lunch, red velvet cake, cupcakes and even cake pops are often the go-to sweet tooth fix.
But did you know this colorful cake might not be all it’s cracked up to be in the health department?
You might be thinking: “Duh! It’s a cake! Of course it’s bad for you.”
Not in the way you might think. Sure, it’s got plenty of sugar, but that brilliant red color may also come with a price – carcinogens.
“Red dye has been specifically linked as a cancer-causing agent or ‘carcinogen’ and it is chemically derived from petroleum,” says Jenny Ross, raw foods chef and educator, holistic nutritionist and owner of 118 Degrees in Costa Mesa, Calif. “It is the most common food coloring used in the U.S. and could have other side effects ranging from inflammation to hives.”
Another offender is flour, which may present a challenge for those allergic to wheat and gluten, says Ross.
“Either way, white flour is a concern because it converts to sugar quickly and can spike blood sugar levels,” she says. “Pairing this with the sugar in these cupcakes and you have a recipe for diabetes and other sugar sensitivities in the body.”
Eggs and milk are another couple of ingredients you may find in red velvet that could pose a problem.
“Overall, fresh, whole milk and cage-free eggs would be OK to use, but many people now are opting for plant-based nutrition in order to reduce cholesterol and blood pressure naturally without the use of medications,” Ross says.
Fortunately for those of us looking for healthier alternatives, there are definitely options.
“You can simply swap the flour for a gluten-free variety; there are several gluten-free mixes available now at every major grocery store,” she says. “You can swap the sugars for more natural alternatives like raw agave nectar, coconut sugar, whole cane sugar or even stevia, which doesn’t spike blood sugar levels at all.
You can swap out the dye for a ‘natural dye’ or even beet juice will work with the cacao to make the red color.”
Alternative Red Velvet Recipes – Courtesy of Jenny Ross
Whole Foods Variety (gluten-free)
1/4 cup coconut oil
2 eggs
3/4 cup agave nectar
1 teaspoon cocoa powder
2 ounces red food coloring – natural or 4 ounces beet juice
2 1/2 cups gluten-free flour
1 teaspoon salt
1 cup almond milk
1 teaspoon vanilla extract, or 1 tablespoon vanilla paste
1 teaspoon baking soda
1 teaspoon vinegar
White Frosting:
1/4 cup gluten-free flour
1 cup almond milk
2 tablespoons coconut butter
1/4 cup agave nectar
2 tablespoons Irish moss
1 teaspoon vanilla extract
For the frosting preparation, all ingredients, save the flour, need to be blended on a high speed, then the flour should be added in to create body and the whole mix should be chilled for 20-30 minutes before spreading. The Irish moss helps to create the body in the frosting.
For the cake, whisk together all liquid ingredients and let sit in a mid-sized bowl. In a separate bowl, combine all other ingredients and fold together. In a cake mixer, combine slowly the liquids with the flour and other spices until a light and fluffy cake mix forms. Then pour into desired molds and bake as normal (350 degrees for 25 minutes).
Vegan Variety
1/4 cup coconut oil
1 cup almond meal, fine
3/4 cup agave nectar
4 tablespoons cocoa powder
4 ounces beet juice
3 cups gluten-free flour
1 teaspoon salt
1 cup almond milk
2 tablespoons flax seeds, golden ground
1 teaspoon vanilla extract, or 1 tablespoon vanilla paste
1 teaspoon baking soda
White Frosting:
1/4 cup gluten-free flour
1 cup almond milk
2 tablespoons coconut butter
1/4 cup agave nectar
2 tablespoons Irish moss
1 teaspoon vanilla extract
For the frosting preparation, all ingredients, save the flour, need to be blended on a high speed, then the flour should be added in to create body and the whole mix should be chilled for 20-30 minutes before spreading. The Irish moss helps to create the body in the frosting.
For the cake, we simply follow the same directions as the Whole Foods Variety but bake for less time (350 degrees for 20-22 minutes).
Raw Version (high in enzymes but the most alternative in taste and texture)
3 cups pecans
1/3 cup raw cacao
1/3 cup raw agave, or bacon syrup
2 tablespoons beet juice
2 tablespoons shredded beets
1 tablespoon vanilla paste
1 teaspoon sea salt
Chocolate Frosting:
1 cup avocado
2 tablespoons coconut butter
1/3 cup raw cacao
1/3 cup raw agave nectar
1 teaspoon sea salt
For the raw variety, first process the pecans down into a meal in a food processor with the s-blade attachment in place. Then add in the cacao, vanilla, sea salt and shredded beets. Process until well combined. Finally add the agave or bacon syrup while processing until a dough ball forms. For a layered cake, you can create the frosting and let chill then come back to making the cake layers. For best results, make two 1/2-inch layers that are 6 inches round of cake and place in the dehydrator for two hours to dry. Then spread frosting between layers and spread frosting on the top to finish. Chill the whole cake two hours before serving.
For the frosting, simply blend all ingredients and chill 20 minutes before spreading.
