I do not eat refined sugars any more. But I stil crave for some sweetness from time to time. This healthy brownie is great. It is high in protein en low in calories, if you can leave it at one portion a day ;0)
The ingredients are simple and make the texture just like a real brownie. Just some sweet potato, beans, banana, eggs, cacao, dates, apple vinegar & fibers.
The fibers I use are a mix of 2 types. Inuline from the agave plant 55% & Psyllium husk 45%.
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*Inulin is a type of dietary fiber. Research has linked it to several health benefits, such as improving digestive health, helping control diabetes, and aiding weight loss. Inulin is also fructan. Like other fructans, it is a prebiotic, meaning that it feeds the good bacteria in the gut. Fructans are chains of fructose molecules. The molecules link together in a way that the small intestine cannot break down. Instead, they travel to the lower gut, where they feed beneficial gut bacteria. The gut bacteria convert inulin and other prebiotics into short-chain fatty acids, which nourish colon cells and provide various other health benefits*.
*Psyllium is a type of fiber that acts as a gentle, bulk forming laxative. Psyllium, similarly to other soluble fibers, passes through the small intestine without being completely broken down or absorbed. Instead, it absorbs water and becomes a viscous compound that benefits constipation, diarrhea, blood sugar, blood pressure, cholesterol, and weight loss*.
Dit you know that sweat potato (Ipomoea batatas) are from a different plant family than the regular potatoes? Sweat potato are members of the morning glory family, Convolvulacea. Potatoes belong to the nightshade family (Solanaceace), which also includes many other important crops like peppers, tomatoes, tomatillos, eggplant, tobacco, and more. Personally I feel that my body can process sweat potatoes better than regular potatoes perhaps it is because they contain inulin.
Enjoy this lovely browniewithout guilty feelings!
Prep time: 10 minutes
Wait time: 1 hours
Portion: 12 pieces
- 250 gr sweat potato
- 200 gr black beans
- 6-8 medjoul dates
- 1 banana
- 2 eggs
- 1 tea spoon apple vinegar
- 1 tea spoon baking soda
- 6 table spoon cacao
- 1 table spoon fibers
- 6 walnuts to garnish
I like things easy and quick. If you have a powerful food processor with a big strong knife. Then bij all means add all ingredients in one go and mix until smooth. If not kook the sweet potato for 10 min until soft. Mash the potato, beans and banana. Cut the dates really smal. Add them together with the cacao, fibers and apple vinegar, stir until smooth. Add a baking paper to a baking tin or small oven dish. Add the dough garnish with the walnuts and bake for 45 minutes on 180 degrees.