March 27, 2018
Healthy Brownie Recipe
At PFC we focus on food as fuel. We also talk about balance and living the 80/20 rule. Balance means not cutting out certain food groups, or giving up the foods you love, like brownies and pizza, but having it less often and making healthier choices more often. The 80/20 rule means 80% of the time making healthy, nutrient dense choices and 20% of the time choosing the less nutrient dense foods that you may crave. This 80/20 balance may look slightly different for everyone, but finding what works for you is key.
With this approach, no food is deemed good or bad. Instead you focus on filing your body with the optimal nutrients it needs to be healthy. You can also make those 20% indulgences a little more healthy by incorporating healthier ingredients some of your favorite recipes.
Today we are bringing you our “healthified” brownie recipe from Chef Jason. This is the perfect way to satisfy that sweet tooth and chocolate craving, while not veering too far off the healthy train. A big part of living a healthy lifestyle is the ability to enjoy that 20% and then get right back on track without guilt.
Let’s talk about why we chose the ingredients that we did for this recipe.
- Coconut Oil – instead of butter or vegetable oil. Coconut oil contains MCT saturated fats which can help raise your HDL (or good cholesterol). It is also dairy free so a great option for those sensitive to dairy.
- Coconut Sugar – white cane sugar or brown sugar. Coconut Sugar has a lower glycemic index than your typical table sugar. This means your blood sugar will be more stable, avoiding the highs and lows of insulin and mood swings.
- Monk Fruit Sweetener – instead of sugar. Monk fruit is a natural sweetener that has zero calories!
- Coconut Flour – instead of white flour. Coconut flour is Gluten free (causing less inflammation), has a lower glycemic index, contains more calorie-free fiber, and more protein. But FYI, In baking, you cannot substitute coconut flour for wheat or other grain-based flours at a 1:1 ratio. … In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour. You will also need to increase the number of eggs.
- Raw Cacao Powder – instead of Cocoa Powder. Cacao is processed at a lower heat. This helps keep the nutrients and antioxidant benefits. Cacao powder has a richer chocolate taste, slightly less sweet.
- Hemp Seeds – (optional ingredient) Hemp seeds add protein without adding carbohydrates. They also add a healthy amount of polyunsaturated fats & monounsaturated fats.
- Ground Flax Seed – (optional ingredient) Flaxseeds contain anti-inflammatory omega-3 fatty acids, are high in fiber, low in carbs, contain antioxidants, and have heart healthy benefits.
You may ask what the difference is between this brownie, and the brownie at your local Starbucks. If we’re just comparing the calories straight across, you’ll notice that you can have two of these brownies and still consume about 50 fewer calories than a Starbucks brownie. But let’s take a deeper look. Our brownies contain about half of the Carbohydrates, a third of the Sugar, more Fiber, and more protein. Also, our brownie contains a healthier fat ratio. You may want to check out our other “healthified” recipes like our Gluten Free Zucchini Muffins.
Just remember, it’s still a treat, so enjoy in moderation. Find your 80/20 balance. This can be part of your 20% for the week. Own it and fully enjoy it guilt free. You can even save the rest of the brownies in the freezer for next weeks sweet treat! Don’t forget to check out the live demo of chef making this recipe on our Facebook Page here.
- 4 eggs
- 2 egg whites
- 3/4 C Organic Coconut Oil (butter flavor)
- 1/4 C Coconut Sugar
- 3/4 C Monk Fruit Sweetener (*if using Pure Monk Fruit/Monk Fruit Extract use 1/2 tsp)
- 1/2 C Coconut Flour
- 1/2 C Cacao Powder
- 1/4- 1/2 tsp (depending on how strong you like your flavor) Peppermint extract (can use vanilla if you don’t like peppermint flavor)
- a dash of sea salt
- 1/4 C Hemp Seeds
- 1/4 C Ground Flax Seeds
- 18 Dark Chocolate Chips (74% cacao)
- 9 fresh raspberries (optional)
- fresh mint leaves (optional garnish)
- 9 tsp Plain Greek Yogurt (optional topping)
- Preheat oven to 350 F
- Crack eggs into a bowl + egg whites. Whisk well.
- Melt Coconut Oil in the microwave or over the stove. Pour into measuring cup and add to the eggs.
- Add the sugar and the monk fruit. Stir all together.
- In a separate bowl add the Cacao Powder, Coconut Flour, and Sea Salt.
- Add the Egg bowl to the dry ingredients, stir all together well.
- Add the peppermint extract, Hemp Seeds, and Flax Seeds. Stir everything together.
- Scoop into 9 individual small serving bowls that are oven safe. Stuff 1 raspberry and 2 chocolate chips into each brownie. Place each small bowl onto a large baking pan and bake in the oven at 350 for 6-8 minutes.
- Optional: Serve with a dollop of Plain Greek yogurt and chiffonade cut mint leaves.
1 serving: 1/18 of recipe
Carbs= 14 g
Sugar= 4 g
Fiber= 3 g
Protein= 5 g
Fats= 13 g