Sweet Potato & Black Bean Brownies

Jul 13, 2018 | Nutrition


Epic Winter Recipe designed by Alyse Co-Cliff from An Apple A Day – Sweet Potato & Black Bean Brownies


Alyse CoCliff – Nutritionist
Founder & Qualified Nutritionist (BHSc Nutritional Medicine)

These Sweet Potato and Black Bean Brownies (yes, you heard that correctly) are the perfect sweet treat.

Each little brownie is filled with plant based protein, fibre and healthy fats to help you avoid those tumultuous blood sugar highs and unavoidable blood sugar lows often encountered with their commercial alternatives.

More on the ingredients:

Black Beans – Black beans contain both plant based protein and fibre, incredibly important for not only maintaining structure, but also promoting a healthy gut microbiome (think healthy poos). They also contain a number of minerals like that of iron, calcium, magnesium, manganese, copper, zinc and selenium! All of these nutrients are important for our bodies every day activities as well as thyroid and hormone health.

Sweet Potato – given their orange colour, sweet potato is a great source of vitamin A (in the form of beta-carotene). They are also a wonderful source of Vitamin C (to help boost that immune system) and other nutrients like that of B Vitamins, potassium, phosphorus and of course, dietary fibre.

Cacao Powder – Cacao is an ancient South American ingredient that roughly translates as “food of the gods”. It’s one of the best food sources of magnesium (for muscle relaxation, energy production and a healthy brain and nervous system). It also contains flavonoids (AKA antioxidants) which have been linked to healthy cholesterol management and lowering blood pressure – just make sure you get a high quality brand.

I could go on, but we’ll take up the page. Enjoy with your cup of coffee in the morning OR as an afternoon snack with a very small handful of nuts.

Sweet Potato & Black Bean Brownies

Ingredients

  • 200 grams sweet potato
  • 400 grams black beans (canned is fine)
  • 1 tsp gluten free baking powder
  • 1/3 cup maple syrup
  • 1/3 cup melted coconut oil
  • 1 tsp vanilla powder
  • 1/2 cup cacao powder
  • 1/2 tsp Celtic sea salt

Method

  1. Pre-heat oven to 180C. Line a baking tray with baking paper.
  2. Peel sweet potato, before chopping into 2cm squares. Place on lined baking tray and bake in the oven for 30mins until softened.
  3. Once cooked, take all ingredients and pop them into a food processor. Whiz until combined well.
  4. Line a square baking dish with baking paper. Turn mixture out onto the tray and flatten out into each corner. Place in the oven for 30mins or until crispier on top. Don’t worry, it will be soft in the centre.
  5. Set aside and allow to cool before placing in the fridge for 2 hours or until set.

Cut and serve into small squares.

Enjoy!!


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Thank you for your cooperation and support.

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