Moist, satisfying and finger-licking chocolatey. A healthy brownie recipe without the sugar rush. Hello, Sweet Potato Brownies!
A brownie with no added sugar is a feat in itself. But healthy brownies that also features a vegetable? A superfood vegetable that's a major source of vitamin C? Friends, I know. This is almost too good to be true. But here they are: Gooey, moist, chocolatey, superbly satisfying Sweet Potato Brownies.
Sweet Potato Brownies have been making the rounds in the healthy eating space for a while, and I have tried a few of the recipes floating around. Then I started tweaking the ingredients. I have to say, this became somewhat of an obsession.
Round after round of test version Sweet Potato Brownies were consumed in this household. More oatmeal, no oatmeal, less coconut oil, more almond, another egg... Whatever we could not eat was sent home with visitors.
The builders got some, the neighbours got some, and the piano teacher went home with a doggy bag at least four weeks in a row.
Then, one day, these babies emerged from the oven. And they were perfect. Finger-licking perfect!
Sweet Potato Brownies take their sweetness not only from the sweet potatoes, but also from dates. Now, there are a lot of sugar free advocates who demonise dried fruit such as dates because of their high fructose content. Some recommend to completely cut them out of your diet. The question needs to be asked: To date or not to date?
Let's have a look at the facts.
Dates contain about six times more sugar and calories than most fruit. Five small apples have the same amount of sugar as circa four Medjool dates (the softest and tastiest date around).
But here is the big difference: Unlike sugar, dates are also full of fibre, which slows down the sugar absorption to your liver. And this in turn lets you have a much more regulated and calmer insulin response. Dates actually have a low glycemic index (around 43-53).
The fibre has the added benefit of making you feel fuller faster; and last but not least dates are packed with nutrients and minerals, while sugar is void of any nutrition.
![Brownies with no added sugar that also feature a vegetable? Here they are: Gooey, moist, chocolatey, superbly satisfying Sweet Potato Brownies. Close-up of a tray of sweet potato brownies cut into squares](https://sugarfreelondoner.com/wp-content/uploads/2016/01/Sweet-potato-brownies.jpg)
- You cannot see them
- You can only taste their moistness, not their potatoey-ness
- Knowing they are making their way into little people's bellies with a soundtrack of "AAHs" and "OOOHs" is just awesome.
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Recipe
![sweet potato brownie squares](https://sugarfreelondoner.com/wp-content/uploads/2016/01/sweet-potato-brownie2-680x510-1-320x320.jpg)
Sweet Potato Brownies
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Ingredients
- 2 medium to large sweet potatoes peeled and chopped (400g)
- 200 g Medjool dates ca 10
- 150 g / 1 ½ cup almond flour or ground almonds
- 75 ml coconut oil or substitute with butter
- 4 eggs
- 1 teaspoon baking powder
- 5 tablespoon cocoa
- optional: cacao nibs to decorate
Instructions
- Preheat your oven to 180C and line a small (10x7 inch) baking tin with baking paper
- Peel your sweet potatoes, cut them into pieces, toss in a little oil and roast in the oven for 20 minutes until they are very tender.
- Throw them in your food processor with the pitted dates and blend until you have a wonderfully gooey mixture.
- Add the remaining ingredients and mix until well-combined
- Pour mixture into the tin a and bake for 25-30 minutes or until you can pierce it with a knife bringing it out almost dry.
- Let it cool a little before cutting!
Notes
Nutrition
Lisa
Hi just wondering, if using butter instead of coconut oil, how much butter would you add?
Katrin Nürnberger
I would use the same amount.
Helena Paul
I made it with coconut flour, great texture and delicious!
Alison
Made this georgously fudgy brownie with fantastic result surprisingly as I was a little nervous as to whether it would have a good result. However tried & tested by Katrin I should have known better as you have produced a cracker here.
Considering there is no added sugar or sweetener the brownies are very sweet & for any chocoholic out there this is a must recipe & Katrin well done yet again yum very scrumptious
Blanche
It is very good! I was so surprised, I did it for my sister's birthday and everyone loved it. I will definitely do it again for a snack, thank you