Super Fudgey Sweet Potato Chocolate Brownies

Super Fudgey Sweet Potato Chocolate Brownies

Sweet Potato Chocolate Brownie

 

Sweet potato chocolate brownies have been around for a little while, the most famous being Deliciously Ella’s version. There are now numerous variations ranging from completely vegan and sweetened with dates, to versions with eggs sweetened with coconut sugar or rice syrup.

Sweet potatoes are abundant in vitamins, minerals and nutrients, and are especially known for their carotenoids beta-carotene and lycopene which have some powerful anti-cancerous properties. Sweet potatoes are also phytoestrogenic which means they help remove unwanted environmental oestrogens, and they also promote productive bacteria in the gut. Even though they’re sweet tasting, the main sugar in sweet potatoes is sucrose which is made up of half fructose and half glucose. Glucose is essential for many important functions in our bodies, and while fructose is best avoided, sweet potatoes only contain around 0.7g of fructose per 100g. This equates to 3.5g in total in this recipe and is considered to be far outweighed by all the sweet potatoes other health promoting properties.

My ultimate goal with this recipe was to create a sublime tasting chocolate brownie that’s completely sugar free and ideally sweetened solely with sweet potatoes (or kumara as we call them in NZ). I’ve been playing around with sweet potato brownie recipes on and off for quite a while, and so far this recipe which has half a cup of rice syrup is the closest I’ve come to a brownie that tastes amazing AND is acceptable on the low fructose scale.

As covered in my previous post for nutty chocolate truffles here, rice syrup is a fructose free sweetener that has a very low GI, which means it can often be a well tolerated choice for people on low or no sugar diets.

 

Sweet Potato Chocolate Brownie

 

These sweet potato chocolate brownies are dense and fudgey, and have a rich chocolate flavour thanks to a full cup of raw cacao powder. They’re dairy and grain free, containing coconut oil and ground almonds, however they do contain eggs as a binding agent which also act as a raising agent. I’ve added a little spice by way of cinnamon and cardamon, but feel free to omit these if they’re not to your liking.

As usual these brownies are super easy to make. Literally throw a couple of whole sweet potatos into the oven to bake for 30 minutes or so, then it’s simply a case of combining all the ingredients in a food processor and pouring into a brownie pan. They only take about half an hour to bake in the oven and the hardest part is waiting for them to cool! Enjoy!

 

Sweet Potato Chocolate Brownie

Sweet Potato Chocolate Brownies

Makes: small 18 x 30cm brownie pan or approximately 12 generous pieces
Prep time: 15 minutes   Bake time: 35 minutes + 30-45 minutes to bake the sweet potato

2 cups (500g) cooked orange sweet potato (approximately 2)
1 cup (95g) raw cacao powder
3/4 cup (150g) coconut oil, melted
1/2 cup (125g) almond milk
1/2 cup (150g) rice syrup
2 eggs
4 Tbsp ground almonds
1 tsp ground cinnamon
1/2 tsp ground cardamon
1/2 tsp baking powder
1/2 tsp baking soda
pinch Himalayan pink salt

To cook the sweet potato, preheat the oven to 200ºC fan bake. Wash the sweet potatoes to remove any surface dirt, prick a few times with a fork and place on a lined oven tray in the centre of the oven. Bake for approximately 30-45 minutes depending on size. When you can easily slide a knife into their centres, they’re done. Remove them from the oven and allow to cool. The skins will literally steam themselves off and when cool enough to handle you should be able to easily peel the skins off with your hands.

Turn the oven down to 180ºC fan bake. Place all the ingredients into a food processor and blend until well combined and smooth.

Line a small brownie pan (18cm x 30cm or 20cm x 20cm) with baking paper and pour the brownie mixture in. Smooth the top with a spatula then place in the centre of the oven to bake for approximately 35 minutes. The brownie is done when a knife inserted into the centre comes out clean.

Remove from the oven and place on a wire rack to cool before removing from the tin and cutting into squares. Store the brownie in an airtight container in the fridge for up to a week, or in the freezer for up to 2 months. This brownie is delicious eaten straight from the fridge, at room temperature or heated with a dollop of your favourite yoghurt or ice cream.

 

Sweet Potato Chocolate Brownie

 

Banana Cake Nut Butter Brownies

Banana Cake Nut Butter Brownies

Banana Cake Nut Butter Brownies

 

These banana cake nut butter brownies will blow your mind! They taste like a cross between a moist banana cake and an intense chocolate brownie, yet they have a very low sugar content (which is all unrefined/whole food sugars) and are made without any flour, butter or oil. Instead these ingredients are replaced by nut butter!

Despite the total lack of flour these brownies are amazingly light to the point I considered calling them ‘devils food cake’ which is typically a moist, airy, rich chocolate cake. But as they do have a sticky brownie quality to them (and are probably way too healthy to be called devils food cake), brownies seemed like the better fit. 

Inspiration for using nut butter instead of flour came from a recent post by Sarah B on her amazing My New Roots blog. Essentially, by using a combination of eggs and a little baking soda, you can do away with any flour, butter or oil, and replace it with nut butter which provides the same qualities but with a lot more beneficial nutrients and protein.

I’ve been playing around with this recipe idea for a couple of weeks and every time I go to make it I end up with a completely new version: double chocolate brownies, chocolate chip cookies, blueberry and vanilla cookies (which tasted like blueberry muffins!). The list will no doubt continue to grow, but the best by far has been these banana cake nut butter brownies.

The chocolate chunks in the recipe are optional. If you want to keep the brownies entirely refined sugar free, leave this part out and you could substitute it for chopped nuts of your choosing.

I picked up the wrong chocolate in the supermarket, instead of plain 70% I ended up with roasted almond chocolate which I didn’t discover until I was cutting it up for the recipe. As it turned out, almond chocolate was pretty damn amazing too. So if you can get it, that would be my recommendation!

When choosing your chocolate for these brownies, if you want to keep the recipe dairy free make sure you choose a dark chocolate with no milk products in it, and the darker the better as this coincides with a higher antioxidant level and generally lower sugar levels.

These Banana Cake Brownies are amazing straight out of the oven when the chocolate is all warm melted, and they will keep for about 5 days in a sealed container.

Enjoy!

 

 

Banana Cake Nut Butter Brownies

 

Banana Cake Nut Butter Brownies

Prep time: 10 minutes Cook time: 30 minutes

1 ripe banana, mashed
3 eggs
1/2 cup nut butter of your choice (eg cashew, almond etc)
1/2 cup coconut sugar
1/4 cup dutch process cocoa or raw cacao powder
1 tsp baking soda
pinch of himalayan pink salt
125g dark chocolate (70% or higher) and/or nuts of your choice, cut into chunks

Preheat your oven to 160ºC fan bake.
Line a 20cm x 20cm square tin or 16cm x 30cm rectangular tin with baking paper.
Combine the mashed banana, eggs, coconut sugar, cocoa and salt. Stir in the nut butter ensuring the mixture is well combined (use an electric beater for this if you prefer). Stir in the baking soda ensuring there are no lumps and everything is well combined.
Pour the mixture into the lined tin and spread the mix out evenly. Sprinkle with chocolate or nuts if using, and place the brownie into the centre of your pre-heated oven for approximately 20-30 minutes.
The banana cake brownie is ready when a skewer inserted into the middle comes out clean. Note: if using chocolate for the top, avoid skewering a piece of chocolate otherwise you will get a false skewer result!
Remove the brownie from the oven and allow to cool in the tin until ready to cut. Store in an airtight container in your pantry for up to a week.

 

Banana Cake Nut Butter Brownies

 

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