Friday, May 2, 2014

Coconut flour brownie

I can't live without dessert. Luckily this recipe is a rich desert without being overly sweet, therefore it's  perfectly acceptable to say before lunch too.

I adapted this recipe from empoweredsustenance.com. This website has some fabulous grain-free, paleo and recipes that can be adapted to be low FODMAP. The only adaption I made was to swap the honey for dates.

It's delicious with almonds for morning tea, and with a tablespoon of cream for dessert.  It is low calorie (76 calories for 1/24th of a recipe), and very filling due to the fibre content of the coconut flour. Coconut and cocoa appear to be ok in small quantities according to Monash University's research into FODMAP


Recipe


  • 50g coconut flour (original link gives 1/2 cup minus 1 tablespoon as alternative measure)
  • 1/2 cup cocoa powder
  • 140g of butter, melted
  • 3 eggs
  • 1/2 cup dates packed, soaked in hot water and blended
  • 1 tsp. vanilla extract, optional
Method
  1. Heat oven to 150 degrees Celsius. Line a small cake pan with baking paper.
  2. Beat all ingredients together til smooth. 
  3. Bake for about 30 min tell skewer inserted comes out clean. 
Notes 

No risk in overbearing the mix, as coconut flour has no gluten, therefore brownie cannot end up tough as per traditional wheat baking and gluten bonds. At the end of baking it looks like there is too much butter in the recipe. This has always soaked into the cooked brownie. You could try to reduce the butter if desired. I leave it as is because coconut flour requires more moisture. Coconut flour requires a fair amount of eggs to keep moist, therefore you probably couldn't swap egg for anything else. 

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