If you are a dessert lover, and you are afraid of gaining weight because of the sugar and calories usually found in desserts, we have a healthy, delicious, low-calorie dessert for you. These are brownies that you will be able to taste without guilt!
Traditional brownies often contain many caloric ingredients and cause inflammation such as flour and processed sugar, which increases blood sugar levels and levels of cortisol (stress hormone) and insulin (storage fats) and leads to weight gain and mood disorders and hormonal imbalances.
However, the brownies we offer in this article are rich in antioxidants, fiber and healthy fats. This is due to the remarkable properties of the different ingredients they contain.
Recipe Brownies with Avocado, Coconut and Sweet Potato
Ingredients:
Cooking time: 20 minutes
Preheat the oven to 180 ° C and cover a mold with parchment paper or grease it with coconut oil. Then, leave the chocolate chips aside and mix all the other ingredients. When they are well mixed, add the chocolate chips and spread the dough in the mold.
Bake for 20 minutes, then let cool and serve.
Benefits of ingredients
The Avocado
It is one of the richest fruits in nutrients because it is a rich source of essential amino acids, fatty acids and antioxidant phytonutrients.
In addition, avocado is rich in oleic acid, a monounsaturated fat that increases fat metabolism, in addition to carotenoid antioxidants, lutein, zeaxanthin, and vitamin E. These antioxidants reduce oxidative stress and contribute to cellular health. Avocado is also rich in potassium and folate, which alkalizes the body and facilitates the elimination of acid waste.
Yam
A cup of baked sweet potato provides nearly half of the daily requirement for vitamin C. The same portion also provides 400% of the recommended daily intake of vitamin A.
About 12% of the starch in sweet potatoes is resistant starch, a fiber-like substance that the body does not digest or absorb. A 2004 study found that replacing only 5.4% of total carbohydrate intake with resistant starch resulted in a 20 to 30% increase in fat burning after a meal. Resistant starch also invites the body to secrete more satiety-inducing hormones.
Cocoa
Cocoa contains anandamide, sometimes called the happiness molecule, which binds to the cannabinoid receptors in the brain, creating a feeling of happiness. Consuming cocoa also increases serotonin levels in the brain.
According to a Dutch study of 470 older men, cocoa reduces the risk of death from heart disease by 50% over a 15-year period.
In an American study, researchers found that consuming twice or more chocolate a week reduced the risk of having calcified plaque in the arteries by 32%. Eating chocolate less often showed no effect.
Coconut milk
The medium chain triglyceride (MCT) fats contained in coconut milk are beneficial for weight loss and metabolism.
Unlike long-chain fats, MCTs go from the digestive tract directly to the liver, where they are used for energy production or ketones. They are therefore less likely to be stored as fat.
Almond butter
A small portion of almond butter contains a significant amount of magnesium, which improves heart health by promoting blood circulation, as well as potassium, which is important for good blood pressure and heart health.
The consumption of almond butter contributes to the stability of the blood sugar level, unlike carbohydrates that can cause blood sugar peaks in the blood.
Maple syrup
What distinguishes maple syrup from refined sugar is the fact that it also contains minerals and antioxidants, namely: calcium, potassium, iron, zinc, and manganese.
Traditional brownies often contain many caloric ingredients and cause inflammation such as flour and processed sugar, which increases blood sugar levels and levels of cortisol (stress hormone) and insulin (storage fats) and leads to weight gain and mood disorders and hormonal imbalances.
However, the brownies we offer in this article are rich in antioxidants, fiber and healthy fats. This is due to the remarkable properties of the different ingredients they contain.
Recipe Brownies with Avocado, Coconut and Sweet Potato
Ingredients:
- 1/2 cup of avocado puree (about 1/2 a avocado)
- 1/2 cup cooked sweet potato
- 1/2 cup of organic almond butter
- 1/2 cup dark chocolate chips
- 2 tablespoons maple syrup
- 1/4 cup of coconut milk
- 3 tablespoons cocoa powder
Cooking time: 20 minutes
Preheat the oven to 180 ° C and cover a mold with parchment paper or grease it with coconut oil. Then, leave the chocolate chips aside and mix all the other ingredients. When they are well mixed, add the chocolate chips and spread the dough in the mold.
Bake for 20 minutes, then let cool and serve.
Benefits of ingredients
The Avocado
It is one of the richest fruits in nutrients because it is a rich source of essential amino acids, fatty acids and antioxidant phytonutrients.
In addition, avocado is rich in oleic acid, a monounsaturated fat that increases fat metabolism, in addition to carotenoid antioxidants, lutein, zeaxanthin, and vitamin E. These antioxidants reduce oxidative stress and contribute to cellular health. Avocado is also rich in potassium and folate, which alkalizes the body and facilitates the elimination of acid waste.
Yam
A cup of baked sweet potato provides nearly half of the daily requirement for vitamin C. The same portion also provides 400% of the recommended daily intake of vitamin A.
About 12% of the starch in sweet potatoes is resistant starch, a fiber-like substance that the body does not digest or absorb. A 2004 study found that replacing only 5.4% of total carbohydrate intake with resistant starch resulted in a 20 to 30% increase in fat burning after a meal. Resistant starch also invites the body to secrete more satiety-inducing hormones.
Cocoa
Cocoa contains anandamide, sometimes called the happiness molecule, which binds to the cannabinoid receptors in the brain, creating a feeling of happiness. Consuming cocoa also increases serotonin levels in the brain.
According to a Dutch study of 470 older men, cocoa reduces the risk of death from heart disease by 50% over a 15-year period.
In an American study, researchers found that consuming twice or more chocolate a week reduced the risk of having calcified plaque in the arteries by 32%. Eating chocolate less often showed no effect.
Coconut milk
The medium chain triglyceride (MCT) fats contained in coconut milk are beneficial for weight loss and metabolism.
Unlike long-chain fats, MCTs go from the digestive tract directly to the liver, where they are used for energy production or ketones. They are therefore less likely to be stored as fat.
Almond butter
A small portion of almond butter contains a significant amount of magnesium, which improves heart health by promoting blood circulation, as well as potassium, which is important for good blood pressure and heart health.
The consumption of almond butter contributes to the stability of the blood sugar level, unlike carbohydrates that can cause blood sugar peaks in the blood.
Maple syrup
What distinguishes maple syrup from refined sugar is the fact that it also contains minerals and antioxidants, namely: calcium, potassium, iron, zinc, and manganese.
