I’ve been playing around with gluten free chocolate brownie recipes that are naturally low in sugar. I’ve tested this recipe out on a few groups of friends and it’s a winner amongst those that like a bitter, dark chocolate taste without the sugar hit.
The rich dark chocolate flavour comes from raw cacao – a nutrient dense food that is extremely high in antioxidants. Antioxidants play an important role in helping the body fight damage from free radicals. Chemical reactions caused by free radicals occur naturally in the body, however when our bodies are put under excessive stress from free radicals (caused by things such as pollution, toxic chemical, smoking, and stress) it can lead to health problems and chronic illnesses. Raw cacao contains more than 300 different chemical compounds, on average four times the antioxidant properties of ordinary dark chocolate and 20 times more antioxidants than blueberries (some source claim that this figure is more like 40 times). It is rich in iron, magnesium and calcium and stimulates mood enhancing chemicals in the brain.
Modern science suggests that organic, grass fed butter is not the evil it’s been demonised to be over the past few decades. It is a good source of vitamins A, E and K2 – which is fairly rare in the modern diet and plays an important role in assisting the body absorb calcium. Consuming fat from butter is much preferable than consuming margarine which is a highly synthetic food, made from low grade refined oils.
Walnuts pack a powerful nutritional punch. They are extremely rich in omega-3 essential fatty acids, a good source of vitamin E and are said to support cardiovascular health, fight cancer and promote overall well being.
I tend not to consume refined sugars so my palette has adjusted to prefer recipes that are not overly sweet. However, if you’re making these brownies for a more mainstream palette, simply add a little extra maple syrup or your chosen sweetener.
- 150g / 5.5oz butter
- 2 eggs
- 70g / 2.5 oz raw cacao
- 165ml /5.5 fl oz coconut milk
- 60g / 2 oz coconut flour
- 80ml /2.7 fl oz maple syrup (for a sweeter palette, add extra maple syrup ~110 ml / 3.75 fl oz). You can substitute for coconut nectar and could also try honey if you prefer. If using rice malt syrup you’ll need to add extra since it’s not as sweet.
- 100g /3.5 oz walnuts, roughly chopped
- 4 tablespoons water
- Grease a small tray suitable for brownies (I don’t have one so use a mini lasagne dish)
- Pre-heat your oven to 180 degrees Celsius or 350 degrees Fahrenheit
- Melt the butter then add the cacao, coconut flour, maple syrup (or chosen sweetener), coconut milk and water
- Beat in the eggs
- Add the chopped walnuts
- Transfer mixture to baking tray and cook for 25 minutes. Insert a skewer to make sure the mixture is cooked (it should exit without being covered in gooey chocolate mixture). If not cook for an extra 3 minutes.
- Allow to cool then cut into squares and transfer to a wire cooling rack until you’re ready to eat
Makes 12 brownies.
Enjoy with a cup of tea or for a decadent treat serve with some fresh mascarpone.