If you were told that eating a brownie a day may keep the doctor away, would you believe the news?
Healthy Holistic Living has created a baking recipe to satisfy sweet-tooth cravings while providing for the body’s nutritional needs– Delicious, Flourless Sweet Potato Brownies that are 100% gluten and dairy free!
Before we provide you with the step-by-step recipe, here are the main reasons why you should invest your time into making these delicious sweet potato brownies. Nutritionists have argued that sweet potatoes are one of the healthiest foods provided by Mother Earth. According to Self Nutrition Data, one medium sweet potato (114 g) contains: 103 calories, 0 grams of fat, 4 grams of dietary fiber, a whopping 438% vitamin A, 37% vitamin C and other minerals and vitamins essential for your health. That’s an abundance of nutritious vitamins packed into 103 calories that will help you become your healthiest self.
Here are 4 health reasons why you should incorporate sweet potatoes into your everyday diet:
Regulate Blood Sugar
Sweet potatoes are low on the glycemic index scale which may be helpful for controlling blood sugar levels. Reported by Medical News Today, sweet potatoes may improve blood sugar regulation, even for those who have type 2 diabetes.
Packed with Antioxidants
With the insane amount of vitamin A and a wide variety of other antioxidants, sweet potatoes may very well be known as the “Starch of Youth.” Vitamin A plays a vital role for healthy skin, bone growth, eye health, reproduction and immune system health. Noted by Medical News Today, the vitamin C and E in sweet potatoes may prevent degenerative damage.
Regulate Digestion
Due to their high dietary fiber content, this sweet-tasting root vegetable will help regulate digestion which will prevent constipation and promote regularity for a healthy digestive tract. In order to reap the dietary fiber benefits, make sure to eat the skin of the sweet potato. With the skin, there are 6.6 grams of fiber in a medium sized sweet potato. Without the skin, there will only be 4 grams. Just make sure to wash it throughly before you boil or bake the delicious treat.
Prevent Cancer
Cardiologist Dr. Mehmet Oz, MD explained on Share Care, “Eating 1 cup of sweet potatoes a week could reduce your risk of lung, skin and prostate cancer. Sweet potatoes contain lutein and carotenoids, molecules that are known to starve cancer cells. Sweet potatoes are also loaded with alpha carotene. In studies, people with the highest levels of alpha-carotene had almost a 40% decrease in risk of death.” In order to achieve maximum health results, Dr. Mehmet advised his readers to eat 1 cup of sweet potatoes a day.
With that being said, here is the step-by-step guide to making Healthy Holistic Living’s Sweet Potato Brownies which consist of nutritious powerhouse ingredients to keep you strong and healthy.
Ingredients:
- 1 cup mashed sweet potato
- 1/2 cup almond or cashew butter
- 1/4 cup cocoa powder
- Handful of carob chips (optional)
- 2 tablespoons maple syrup
***Side note by Healthy Holistic Living: Maple syrup contains 54 antioxidants that help prevent diseases caused by free radicals such as diabetes and cancer.
Step 1
Preheat the oven to 350ºF and grease a small cake/loaf pan.
Step 2
On the stove, melt 1/2 cup of your choice of nut butter with 2 Tbs of maple syrup together.
Step 3
In a large bowl, add 1 cup of mashed sweet potatoes, melted nut butter and maple syrup, and 1/4 cup of cocoa powder. Mix well! ***Optional: Add in a handful of (milk or dark or both) chocolate or carob chips. Make sure to mix it all in.
Step 4
Pour mixture into greased pan and bake for 20 minutes or until cooked. Use a chopstick or fork to check if the brownies are ready!
Step 5
When the sweet potato brownies are fully cooked, remove the pan from the oven and allow them to cool completely before slicing and refrigerating. Store in fridge or freezer. ENJOY these delicious good-for-you Sweet Potato Brownies for breakfast, as a snack or for dessert!
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