If you struggle with IBS, you know how difficult dessert can be – but not with this brownie recipe. These brownies are low FODMAP, FODMAP is an acronym for a collection of complex molecules found in foods and poorly absorbed by the small intestine. The brownies are also gluten and dairy free, thanks to one secret ingredient – sweet potatoes. Bring these with you to any summer barbecue; you won’t believe how tasty they are – or how healthy!
3oz almond meal, blanched
3oz cocoa powder
1 teaspoon baking powder
1/2 tablespoon ground cinnamon
1/4 teaspoon non-iodized salt
1 sweet potato
2 generous tablespoons of real maple syrup
6 egg whites
1 egg yolk
2 tablespoons olive oil
1 tablespoon of nut butter
1 teaspoons of real vanilla extract
Olive oil (for greasing)
1. Peel the sweet potatoes and dice into 1-inch cubes. Lightly oil a large sheet pan and spread the potatoes out evenly across the surface. Bake in a 180 degree celsius oven until fully cooked and fork tender.
2. Remove the potatoes from the pan and allow to cool thoroughly.
3. Place the sweet potatoes into a food processor and pulse until just combined – take care not to over-mix them!
4. Add the egg yolk, maple syrup, nut butter, and olive oil, and pulse until thoroughly incorporated.
5. Turn the mixture out into a small bowl and set aside.
6. In a large bowl, sift together the salt, cinnamon, baking powder, cocoa powder, and almond meal. Gently stir together with the tines of a fork until the dry ingredients are thoroughly mixed.
7. Pour the wet ingredients into the dry ingredients. Mix gently with a sturdy spoon just until the dry ingredients are moistened. Don’t over-mix, or you’ll end up with a tough brownie. A few lumps are fine.
8. Add the egg whites into a medium size bowl, and mix until stiff peaks form. With a stand mixer this will normally take about 5 minutes – with hand whisking it will probably take closer to 10.
9. Gently fold the beaten egg whites into the batter. The goal is to keep as much air in the egg whites intact as possible. Using a scooping motion, bring the spoon up through the center of the batter, forcing the egg whites down into the center. Repeat this motion until the mixture is thoroughly combined.
10. Preheat your oven to 180 degrees celsius.
11. Grease the inside of a 9 x 9 baking tray.
12. Pour the brownie batter into the greased pan. Smooth out the top and tap out any large air bubbles.
13. Bake until a toothpick inserted into the brownies comes out clean – about 18 minutes for most ovens. Allow the brownies to cool for at least 30 minutes before serving.
If you think you may have a food intolerance or allergy be sure to check out YorkTest, food intolerance test experts.