Nut-free Whole-foods Plant-based Brownie

author:Susannah White
Dessert
60Mins
10people
Nut-free Whole-foods Plant-based Brownie
Description
Back in the summer this year my son requested a WFPB birthday cake, so I created a chocolate cake based on a brownie recipe. The main ingredient? Sweet potato.

It’s not that easy to get sweet potatoes into our family’s diet, but with the equivalent of half a potato in each portion of this brownie, it’s a winner all round. There are no complaints about eating them this way. Whatsoever. From anyone.
 

But…why the obsession with sweet potatoes? Well, for a start in Okinawa, known to be a ‘Blue Zone’ due to the longevity of its population, sweet potatoes used to make up 69% of calories consumed. The life and health expectancy were amazing - unfortunately it’s changing there at the moment and statistics are proving that the old ways were the best for the Okinawans - before the fast food places were introduced.

A lot of research has been done on sweet potatoes and their benefits - including slowing down the spread of cancer cells. They are really high in anti-oxidants and represent fantastic value for money.

My original recipe contained nuts, but as not everyone can have nuts I decided to experiment and see if it tasted as good if I substituted the almonds with sunflowers: success. It tastes amazing. Must go and get another slice!

One slice (about a 10th of the brownie) provides (based on the requirements for a small woman):

23% of daily fibre requirement
12% of protein
11% of iron
9% of vitamin C
13% of zinc
…lots more, including a massive dose of vitamin A

Ingredients
 
  • 500g sweet potatoes
  • 250g dates
  • 100g sunflower seeds
  • 100g oats
  • 6 tablespoons cacao powder
Directions
  • Peel, chop and boil the sweet potatoes in a small amount of water until soft
  • Preheat oven to Gas Mark 4
  • Grind up the sunflower seeds and oats in a processor together with the cacao powder
  • Blend the cooked and drained sweet potatoes with the dates
  • Add the blended sweet potato/date mixture to the ground oats etc., and mix thoroughly
  • Bake for approx 45 minutes until you can withdraw a knife clean 
  • Allow to cool in baking tin for at least 15 minutes to firm up

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Back in the summer this year my son requested a WFPB birthday cake, so I created a chocolate cake based on a brownie recipe. The main ingredient? Sweet potato.

It’s not that easy to get sweet potatoes into our family’s diet, but with the equivalent of half a potato in each portion of this brownie, it’s a winner all round. There are no complaints about eating them this way. Whatsoever. From anyone.
 

But…why the obsession with sweet potatoes? Well, for a start in Okinawa, known to be a ‘Blue Zone’ due to the longevity of its population, sweet potatoes used to make up 69% of calories consumed. The life and health expectancy were amazing - unfortunately it’s changing there at the moment and statistics are proving that the old ways were the best for the Okinawans - before the fast food places were introduced.

A lot of research has been done on sweet potatoes and their benefits - including slowing down the spread of cancer cells. They are really high in anti-oxidants and represent fantastic value for money.

My original recipe contained nuts, but as not everyone can have nuts I decided to experiment and see if it tasted as good if I substituted the almonds with sunflowers: success. It tastes amazing. Must go and get another slice!

One slice (about a 10th of the brownie) provides (based on the requirements for a small woman):

23% of daily fibre requirement
12% of protein
11% of iron
9% of vitamin C
13% of zinc
…lots more, including a massive dose of vitamin A