Brownies are delicious treats loved by many, but with the growing focus on health and fitness, it has become important to find healthy alternatives to these tasty foods. If you're dealing with insulin resistance or looking for a light and easy brownie recipe, this is the perfect recipe for you. It relies on natural, simple ingredients to make a delicious and easy brownie without negatively impacting your health.
Ingredients:
Small Apple: Apples are an excellent source of dietary fiber and vitamins like Vitamin C. They are a key ingredient that adds a naturally sweet flavor to the brownies.
Egg: Eggs are a staple in most brownie recipes, providing the desired chewy texture and contributing to the protein content.
Vanilla: It gives a distinctive flavor to the dessert and reduces the need for large amounts of sugar.
One heaping teaspoon of raw cocoa: Raw cocoa not only gives a delicious chocolate flavor but is also rich in antioxidants that improve heart and brain health.
Baking Powder: It helps puff up the brownies and makes them light and fluffy.
Sugar (optional): You can control the amount of sugar or replace it with healthier alternatives like honey or stevia.
Preparation Method:
Prepare the apple: Start by peeling the apple and cutting it into small cubes. Place it in a small pot, cover it with water, and cook it over the stove until it's fully cooked and tender.
Cool the apple: After cooking the apple, let it cool completely. You can place it in the fridge for a few minutes to ensure it's fully cooled. It’s also important to drain any excess water from the apple to prevent it from affecting the texture of the brownies.
Mix the ingredients: In a blender, place the cooked apple, egg, vanilla, raw cocoa, and baking powder. If you'd like to add sugar, do so at this stage. Blend everything well until it becomes a smooth mixture.
Pour the mixture: After blending, pour the mixture into a baking pan lightly greased with oil or lined with parchment paper to prevent the brownies from sticking to the pan.
Baking: Place the pan in a preheated oven at 180°C (350°F) and bake for 15-20 minutes or until the brownies are fully cooked. If you're using an air fryer, place the pan inside at the same temperature and cook for 12-15 minutes.
Additional Tips:
Add nuts: For an extra crunch, you can add some chopped nuts to the mixture before baking.
Decorating the brownies: After removing the brownies from the oven, you can sprinkle a little cocoa powder on top or add a small piece of dark chocolate to give an extra touch of elegance.
Storing the brownies: If you have any leftover brownies, you can store them in an airtight container in the fridge for up to a week.
Summary: This recipe is not only suitable for those with insulin resistance but also a great option for anyone looking for a healthy, guilt-free dessert. Try it today and enjoy a light, nutritious chocolate brownie with a cup of coffee or tea.
Note: This recipe is suitable for people with insulin resistance or those seeking a healthy, low-sugar dessert, but it may not be suitable for those with egg or apple allergies.
Health Benefits:
Apple: Contains dietary fiber that helps regulate blood sugar levels and promotes feelings of fullness.
Eggs: A rich source of protein that helps in muscle building and maintaining overall health.
Raw Cocoa: A powerful antioxidant that helps improve mood and promotes heart health.
The use of sugar in this recipe is optional, allowing you to control the amount of sugar you consume, which is especially important for those following a low-sugar diet.
Vanilla: Contains antibacterial and antifungal compounds, making it beneficial for improving digestion and soothing intestinal inflammation. It also has a calming effect on the nerves, helping to reduce stress and anxiety. Therefore, adding vanilla to the brownies not only gives a delicious taste but also supports overall health.
Baking Powder: Helps leaven the ingredients well, making it ideal for achieving a light and fluffy texture in desserts. Additionally, it contains small amounts of minerals like sodium and calcium, which help improve the absorption of nutrients in the body.
Frequently Asked Questions:
Can the apple be replaced with other ingredients?
Yes, the apple can be replaced with other ingredients such as:
Banana: A great alternative to apples in healthy recipes. Bananas add moisture and natural sweetness.
Zucchini: You can replace the apple with chopped zucchini, which is high in dietary fiber and adds moisture.
Can the recipe be made without eggs?
Yes, eggs can be replaced with plant-based alternatives such as:
Flaxseeds: Mix 1 tablespoon of ground flaxseeds with 3 tablespoons of water to create a vegan egg substitute.
Mashed Banana: Half a mashed banana can be used as an egg substitute in recipes.
What are the best ways to store brownies for a longer period?
The best way to store brownies is:
In the fridge: Storing brownies in an airtight container in the fridge helps maintain their freshness for up to a week.
Freezing: If you'd like to keep them longer, you can freeze them in airtight bags for up to a month.
Can this recipe be made using sweetened cocoa instead of raw cocoa?
It's best to use raw cocoa as it has more nutritional benefits and no added sugar. If you prefer to use sweetened cocoa, reduce the amount of sugar in the recipe to avoid increasing the sugar content.
Is this recipe suitable for children or pregnant women?
While this recipe is healthy, it's important to consult a doctor before consuming any recipe during pregnancy or for children. If you're pregnant or breastfeeding, ensure the ingredients used don't interfere with your specific nutritional needs.
Can the brownies be made gluten-free?
Yes, you can make this recipe gluten-free by using rice flour or almond flour instead of regular flour.
Can the recipe be made without sugar or replaced with other options?
Yes, sugar can be replaced with:
Honey: Honey can be used as a natural sweetener.
Stevia: Stevia is a good choice for those following a low-sugar diet or who have insulin resistance.
Calories and Nutritional Values:
Small Apple:
Calories: Around 52 calories
Carbs: 14 grams
Fiber: 2.4 grams
Sugar: 10 grams
Protein: 0.3 grams
Fat: 0.2 grams
One Egg:
Calories: Around 70 calories
Protein: 6 grams
Fat: 5 grams
Carbs: 0.6 grams
Vitamin D: 1 microgram
Vitamin B12: 0.6 micrograms
Iron: 0.8 milligrams
Vanilla (½ teaspoon):
Calories: Around 3-5 calories
Carbs: Less than 1 gram
One heaping teaspoon of raw cocoa (about 10 grams):
Calories: 24 calories
Protein: 1.2 grams
Fat: 1.4 grams
Carbs: 3 grams
Fiber: 2 grams
Iron: 1.5 milligrams
Baking Powder (½ teaspoon):
Calories: Less than 1 calorie
Carbs: Less than 0.1 grams
Sodium: Around 120 milligrams
Sugar (optional - 1 teaspoon, about 4 grams):
Calories: Around 16 calories
Carbs: 4 grams
Sugar: 4 grams
Total Calories and Nutritional Values (without added sugar):
Calories: Around 149 calories
Protein: Around 7.5 grams
Fat: Around 6.6 grams
Carbs: Around 18.6 grams
Fiber: Around 4.4 grams
Sugar: Around 10 grams
Total Calories and Nutritional Values (with 1 teaspoon of sugar added):
Calories: Around 165 calories
Protein: Around 7.5 grams
Fat: Around 6.6 grams
Carbs: Around 22.6 grams
Fiber: Around 4.4 grams
Sugar: Around 14 grams
These values are approximate and may vary depending on the size of the ingredients used.
