Sweet potato, protein, and brownies, three things ranking high in importance, for myself anyway.
For those of you who have refrained from the recent trend of sneaking hidden veg into sweet treats, I completely understand your hesitation as it does sound rather odd, however there is method behind the madness.
These brownies are completely gluten free, unlike regular brownies that normally contain refined white flour. Refined flour is extremely processed and as a result has been stripped of nutrients normally found in the bran and germ sections of the grain, leaving only the starchy endosperm. By substituting flour for sweet potato, we gain a huge amount of micronutrient benefits, especially in the form of beta-carotene which is a precursor for vitamin A and is found in abundance in this type of potato. The uptake of vitamin A by the body can be increased significantly when coupled with a fat source such as the monosaturated and polysaturated fats found in the peanut butter that helps to bind these brownies together.
Sweet potatoes also contain large amounts of vitamin C for boosting the immune system, the trace mineral manganese which is involved in brain function and bone health, and also copper which alongside iron, contributes to the production of red blood cells.
Unlike other forms of cooking such as baking or boiling, steaming the sweet potatoes does not de-nature any of the nutritional components. In fact, steaming seems to show excellent preservation of anthocyanins, a flavonoid with antioxidant and anti-inflammatory effects.
One last aspect of this recipe I would like to touch on is the inclusion of the flax egg. A flax egg is created by mixing ground flax seed with water to form a gelatinous substance that can be used to replace eggs in certain recipes. Flaxseed is high in protein, omega-3 fatty acids and protein.
I created these protein brownies based on a “Vegan Squishy Choccy Brownies” recipe I picked up from my local gym and fell in love with straight away. However, I’ve spent time turning this into an even better, delicious protein filled version which I really hope you will all enjoy.
4 Sweet Potatoes
150g Crunchy Peanut Butter
3 tbsp of Cacao powder
40g of Chocolate Protein Powder
2 tbsp of Cinnamon
1 tbsp of Maple Syrup
1 tbsp of Baking Powder
1 tbsp of Ground Flax seed
1. Peel and chop the sweet potato into chunks, place in a steamer for 10 minutes until soft. Mash into a smooth texture.
2. Make the flax egg by mixing the flax with 3 tbsp of water. Combine together and leave to thicken for 5 minutes.
3. Add the flax egg to the mashed sweet potato along with the remaining ingredients. Add water if the mixture is very thick.
4. Pour the mixture into a lined 8 x 8-inch baking tray, smooth the mixture down until it is flat.
5. Bake in the oven at 180 degrees for 25 minutes, leave to cool before cutting into squares. This may be easier if the brownies are cooled in a fridge first.
Macro’s will differ depending on the protein powder and nut butter you use, but here is a basic guideline per square.
Kcals – 183
Fats – 8g
Carbs – 17g
Protein – 8g
This recipe is also incredibly easy to adapt to whatever flavours you are craving when you bake them. Why not try using different flavours of protein powder, or a different type of nut butter such as almond, hazelnut, or even pistachio if you’re feeling adventurous.
I’d love to hear how your brownies turn out if you decide to try them. Leave a comment below!