(Side note: I went in for a checkup on my condition for the first time in two years — I know, very long overdue — and I am happy to report that my condition is normalized! My testosterone levels, both total and free, have been greatly reduced, my female-related hormones are at optimal levels and I am able to lose weight easily. All in all, I have been able to treat myself without any medications using food, drink and exercise. More to come on my treatments soon!)
However, I still have a sweet tooth that I inherited from my father. According to our taste buds, sugar is not only a food group, it is the most important one. It has been a hard-waged battle forcing myself eat vegetables when all my body wanted was one measly cookie. Stevia has been a godsend for me in my daily life when making smoothies and beverages, but it just doesn’t cut it for baking. Enter the low-glycemic chocolate sweet potato brownie recipe.
For those times, when you need a sweet treat, just bare in mind that you can satisfy your need for sugar while sticking to low-glycemic diet. Believe me (or your own taste buds), you will not miss out on any fudgy brownie flavor baking these instead of traditional flour-and-sugar-based brownies. Your body will just be less inflamed and happy with you.
I usually try to stick to raw recipes in order to keep the glycemic index low. That’s because the glycemic index of a food is raised when it cooked. However, raw recipes usually call for high levels of fat and/or sugars in addition to baking. I find this recipe to be a happy medium of fat, sugar and baking.
Also, steaming sweet potatoes has the least effect on the glycemic index of sweet potatoes. Although boiling them is also an option for sweet potatoes. There is a lot of discussion on the topic of the effects of steaming vs. boiling on the glycemic index and glycemic load of a vegetable. This is far too esoteric for most people (like me) who just want to bake a dessert. On the whole, boiling gelatinizes a vegetable more making it more starchy and therefore higher in the glycemic index. Steaming gelatinizes a vegetable less thereby raising the glycemic index of a vegetable less than that of the boiling cooking method. But, steaming does raise the glycemic index of a vegetable. I happen to have a great crockpot that also doubles a steamer, so I tend to steam vegetables rather than boil them. However, cook how you are able to and like to do.
In this recipe, the glycemic index of the sweet potato will rise once baked, so we are just trying to mitigate the unhealthy affects with the ingredients, cooking methods and the duration of cooking. It’s not perfect, but a baked tasty treat is okay on occasion. We can eat raw treats for other times. And did I also mention that this recipe is gluten-free?
To prepare this low-glycemic chocolate sweet potato brownie recipe, you will first need to slice the sweet potatoes and steam (or boil) them for about 15 minutes or until they are tender enough to glide a knife through. No need to steam beyond that.
In a separate bowl, add the liquid coconut oil, room-temperature eggs and vanilla extract. If you are using honey instead of brown sugar, add it here and mix.
In a separate bowl, add the raw cacao or cocoa, coconut flour, baking soda, cinnamon and sea salt. If you are using brown sugar instead of honey, add it here and mix.
Once the sweet potatoes are cooled, beat them until until it has a smooth consistency free of bumps.
Pour the sweet potato mixture into the wet ingredient mixture. Thoroughly combine until smooth.
Pour the dry mixture to the wet mixture.
Mix until you have a smooth consistency free of bumps.
Pour the batter evenly into the greased pan. Bake in the oven for approximately 30 minutes or until you can stick a knife into it cleanly.
Once baked all the way through, remove the brownies from the oven and set aside to cool. Once cooled, cut the brownies into squares and enjoy.
I think that these brownies pair well with a tall glass of almond milk, but to each his own. Full instructions, including ingredient portions are below. Enjoy!
Low Glycemic Chocolate Sweet Potato Brownies
|Prep time||30 minutes|
|Cook time||30 minutes|
|Total time||1 hour|
|Dietary||Diabetic, Gluten Free, Vegetarian|
|Meal type||Dessert, Snack|
|Misc||Child Friendly, Freezable, Gourmet, Pre-preparable, Serve Cold, Serve Hot|
|Occasion||Birthday Party, Casual Party|
- 1 Sweet Potato (steamed)
- 3 Eggs
- 1/4 cup Coconut Oil
- 2 teaspoons Vanilla Extract
- 1/2 cup Honey or Brown Sugar
- 1/4 cup Raw Cacao or Cocoa
- 5 tablespoons Coconut Flour
- 3/4 teaspoons Baking Soda
- 1/2 teaspoon Cinnamon
- Sea Salt (to taste)
|Step 1||Grease an 8 x 8 round baking pan and set aside. Pre-heat the oven to 325 degrees F.|
|Step 2||Slice the sweet potatoes into half inch slices and place into a steamer. Steam the slices for roughly 15 minutes or until a knife can easily glide through the sweet potatoes. Once steamed, remove the sweet potatoes from the steamer and place a bowl to cool.|
|Step 3||Melt the coconut oil either by running the bottle under warm water or by heating it in a bowl in the microwave. Make sure that the eggs are room temperature. If they are cold, the coconut oil will harden when the ingredients come into contact.|
|Step 4||In a bowl, combine the wet ingredients. Add the coconut oil, eggs and vanilla extract. If you are using honey instead of brown sugar, add it to the mixture. Mix until combined.|
|Step 5||In a separate bowl, combine the dry ingredients. Add the raw cacao or cocoa, coconut flour, baking soda, cinnamon and sea salt. If you are using brown sugar instead of honey, add it as well. Mix until combined.|
|Step 6||Once the sweet potatoes are cooled, beat them until until it has a smooth consistency free of bumps.|
|Step 7||Pour the sweet potato mixture into the wet ingredient mixture. Thoroughly combine until smooth.|
|Step 8||Add the dry mixture to the wet mixture and combine until smooth.|
|Step 9||Pour the batter evenly into the greased pan. Place it into the oven and bake for approximately 30 minutes or until a knife can cut into the brownies cleanly.|
|Step 10||Once baked, remove the pan from the oven and set it aside to let cool. Once cooled, cut the brownies into squares and enjoy with (almond) milk.|