By Dr Megan Chircop
A lovely friend of mine reminded me today of making brownies with sweet potato. She told me that her recipe was not such a big hit with the kids because they were not sweet enough. So I am offering my version, which I have been told by both adults and kids that they hit the stop when it comes to an afternoon sweet snack!
Apart from tasting great, these amazing brownie muffins are super fudgy, and contain only 1/2 teaspoon of added sugar per brownie. So your blood sugar levels are not going to go through the roof, which when it drops will only leave you craving more sugar. Instead these brownies pack a punch with hidden fibre and healthy fats that will keep you satisfied all afternoon.
Fudgy mini-brownie muffins (Gluten-free, Vegetarian, Vegan, dairy-free)
These bite-sized brownies are the answer to your chocolate cravings. They are ooey-gooey and fudgy - everything a brownie should be. Best of all, they are grain-free and dairy-free and are made with some of our most favourite healthy ingredients - avocado and sweet potato. Crazy I know, but just wait till you try them.
100 grams sweet potato, cooked (see tips)
100 grams avocados, seeded, peeled and mashed
50 grams honey or rice malt syrup
50 grams sugar-free maple syrup
1 Tbsp coconut oil
30 grams coconut flour (3 Tbsp)
30 grams cocoa or carob powder
1½ tsp baking soda
¼ tsp salt
chocolate chips or peanut butter chips (optional)
1 Pre-heat oven to 175°C. Line a mini-muffin tin with paper liners or grease with cooking spray.
2 Combine all ingredients, except for chocolate chips, in a food processor. Blitz until smooth.
3 Fill each muffin well with batter. If using top each with chocolate or peanut butter chips.
4 Bake for 15 minutes. Remove from the oven and let cool for 5-10 minutes. Transfer brownies to a wire rack to finish cooling.
Alternative, bake in a tray and then cut up in to squares.
Nutrition (per serving): 37 calories, 1.2g protein, 3.5g net carbohydrates, 1g fiber, 2g total fat.
* To cook sweet potato, you will need a small sweet potato about 140g. Prick all over with a fork or knife and bake wrapped in aluminium foil at 180°C for 30-40 minutes. Once cool enough to handle, remove skin and roughly mash flesh. You can do this in advance and store the mashed sweet potato in an airtight container in the fridge for up to a week or in the freezer for several months.
* Freeze brownies in a single layer, then once frozen, transfer to a zip-lock bag.
The Body Sculptors Australia team prides itself on developing nutritious recipes that are absolutely delicious. You will wonder why you have not eaten like this your whole life when food tastes this good.
Our mission is to help as many people as possible achieve their ideal healthy, lean and active body to have confidence and happiness in their everyday lives.
Our personalised meal plans will teach you...
*how much food YOUR BODY needs to achieve optimal health and energy
*how to turn healthy food in to delicious meals
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all you need to do is follow the plan!
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