The Black Cocoa Cake (Vegan & Perimenopause-friendly Dessert)

A hormone-supportive, gut-friendly, joy-celebrating cake for midlife magic.

🎂 Ingredients

Wet Ingredients:

• 1 cup unsweetened soy milk
• 1 tablespoon apple cider vinegar
• ⅔ cup unsweetened applesauce
• ½ cup avocado oil
• 1 tablespoon almond extract
• 1 cup boiling water

Dry Ingredients:

• ¾ cup powdered agave nectar
• 1 cup organic whole wheat pastry flour
• 1 cup organic unrefined white wheat pastry flour
• ¾ cup black cocoa powder
• 2 teaspoons baking powder
• 1½ teaspoons baking soda
• 1 teaspoon salt

Optional Whipped Topping:

• 1 container Trader Joe’s Vegan Heavy Whipping Cream
• 3 tablespoons powdered agave nectar

🧁 Baking Instructions

1. Preheat the oven to 350°F (175°C). Lightly grease a 10x12-inch pan (or two 8 or 9-inch pans).
2. Create vegan buttermilk: In a small bowl, combine the soy milk and apple cider vinegar. Gently swirl and set aside for 5–10 minutes to curdle.
3. In a large mixing bowl, add:
   • Agave nectar powder
   • Both flours
   • Black cocoa powder
   • Baking powder, baking soda, and salt
   • (Optional: sift for a lighter texture)
4. Whisk dry ingredients until fully combined.
5. Add to the bowl:
   • Curdled soy milk mixture
   • Applesauce
   • Avocado oil
   • Almond extract
6. Use a hand mixer or stand mixer (paddle attachment) on medium speed until smooth.
7. Lower the speed and slowly add the boiling water. Batter will appear thin—this is normal.
8. Pour batter into your prepared pan(s). Bake for 30–35 minutes.
9. Test doneness with a toothpick—if it comes out clean, it’s done.
10. Let cool 15 minutes in the pan, then transfer to a wire rack. Do not frost until completely cool.

🥄 For the Whipped Topping:

Whip the Trader Joes vegan heavy cream with agave nectar powder until light and fluffy. Use half the mixture to frost your cooled cake.

💬 Why This Cake Loves Your Midlife Body

🥑 Avocado Oil

• Rich in oleic acid, a healthy fat that supports hormone balance, skin health, and reduces inflammation
• High smoke point = safe for baking
• Helps regulate blood sugar and supports cognitive function

🌱 Powdered Agave Nectar (Inulin-Based)

• Prebiotic fiber supports your gut microbiome and estrobolome, essential for healthy estrogen metabolism
• Low glycemic impact = fewer blood sugar crashes, less risk of hot flashes or mood swings

🍫 Black Cocoa

• High in polyphenols that support mood and circulation
• Gentler on digestion than regular cocoa
• Lower caffeine = less impact on sleep and anxiety

🍎 Applesauce & Whole Grain Flours

• Add fiber for gut and blood sugar regulation
• Keep the cake moist without dairy or eggs
• Whole wheat pastry flour adds nutrients and tenderness

🍯 Sweetener Notes: Powdered vs. Liquid Blue Agave

You can absolutely use liquid blue agave nectar in the cake batter if that’s what you have on hand—just reduce the plant milk slightly to adjust for the added moisture. The texture will still be rich and moist.

✅ Tip: Use ⅔ to ¾ cup liquid agave, and reduce the plant milk by about 2–3 tablespoons.

However, for the vegan heavy cream frosting, you’ll need powdered agave nectar (sometimes labeled as agave inulin powder). Liquid sweeteners will destabilize the whipped texture and make it too runny to hold shape.

🌿 Is Blue Agave Powder Healthier Than Liquid?

Yes—agave powder is typically healthier than its liquid form for several reasons:

🌟 Final Thoughts

Midlife doesn’t mean giving up cake—it means making cake that loves you back.
This recipe offers sweetness without sabotage, richness without regret. Your body is changing, but your joy and celebration don’t have to stop. They just need better ingredients.

Below you can explore the citations and medical claims about the menopause supportive ingredients in this fantastic cake:

🥑 Avocado Oil – Anti-inflammatory, Hormone-Supportive Fat

• Shows that oleic acid reduces inflammation markers and supports cardiovascular health.
• Avocado oil is comparable to olive oil in supporting heart and metabolic health—especially relevant during perimenopause.

Avocado and Skin Health

Kim, Y., Keogh, J. B., & Clifton, P. M. (2016). Avocados, skin health, and cardiovascular markers: a review. Critical Reviews in Food Science and Nutrition, 56(10), 1686–1701.

Lipid Profiles and Cardiometabolic Health

Fito, M. et al. (2007). Effects of a traditional Mediterranean diet on lipoprotein oxidation: A randomized controlled trial. Archives of Internal Medicine, 167(11), 1195–1203.

Oleic Acid and Inflammation

López-Huertas, E. (2010). Health effects of oleic acid and long chain omega-3 fatty acids (EPA and DHA) enriched milks. British Journal of Nutrition, 103(4), 481–485.

🌱 Agave Inulin (Powdered Agave) – Gut Microbiome & Estrogen Metabolism

• Inulin improves mineral absorption, supports gut flora, and modulates immunity.
• A healthy gut microbiome, fed by inulin, supports the estrobolome—the set of microbes involved in estrogen regulation and detoxification.

Blood Sugar Regulation

Letexier, D., Diraison, F., & Beylot, M. (2003). Addition of inulin to a moderately high-carbohydrate diet reduces hepatic lipogenesis and plasma triglycerides in humans. American Journal of Clinical Nutrition, 77(3), 559–564.

Support for Estrogen Detox via the Estrobolome

Kwa, M., Plottel, C. S., Blaser, M. J., & Adams, S. (2016). The intestinal microbiome and estrogen receptor–positive female breast cancer. Journal of the National Cancer Institute, 108(8).

Inulin as a Prebiotic

Roberfroid, M. B. (2007). Inulin-type fructans: Functional food ingredients. Journal of Nutrition, 137(11), 2493S–2502S.

🍫 Black Cocoa – Flavonoid-Rich, Mood + Circulation Supportive

Cocoa and Blood Flow

Grassi, D., Lippi, C., Necozione, S., Desideri, G., & Ferri, C. (2005). Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. American Journal of Clinical Nutrition, 81(3), 611–614.

Mood and Cognitive Effects

Scholey, A., & Owen, L. (2013). Effects of chocolate on cognitive function and mood: a systematic review. Nutrition Reviews, 71(10), 665–681.

Cocoa Polyphenols and Cardiovascular Health

Shrime, M. G., Bauer, S. R., McDonald, A. C., Chowdhury, N. H., Coltart, C. E. M., & Ding, E. L. (2011). Flavonoid-rich cocoa consumption affects multiple cardiovascular risk factors in a meta-analysis of short-term studies. Journal of Nutrition, 141(11), 1982–1988.