Coconut brownies
- 30min
- 10
- 304 kcal
- Intermediate
- Vegan
- Dairy-free , Gluten-free
Per 87 g contains
of an adult's recommended intake.
Typical energy values per 100g: 1460kj/349kcal
A tasty sweet treat for all to eat!
My raw, vegan coconut brownies are perfect for any occasion - breakfast, dessert or even as an after-school snack. Easy to make; even easier to eat!
Tapioca flour is a healthier way to thicken up vegan icing, meaning you can still enjoy a creamy topping even if you're trying to avoid gluten, dairy or high FODMAP foods.
Ingredients
- Medjool dates350g 12.3oz
- Cocoa powder60g 2oz
- Salt0.3g (pinch)
- Avocado, medium½
- Vanilla extract2tsp
- Coconut flour100g 3.5oz
- Coconut oil1tbsp
- Agave2tbsp
- Coconut cream200ml 7fl oz
- Avocado, medium½
- Cocoa powder25g 1oz
- Tapioca flour60g 2.1oz
- Agave3tbsp
- Vanilla extract2tsp
Cooking Method
- Line a 9”x5” inch tin with parchment paper and set aside.
- Strain the coconut cream out, preserving the liquid.
- Add all of the dough ingredients into a food processor and blend well (approx 2 mins), until mix forms into a breadcrumb-like consistency.
- Slowly pour the coconut water (strained from the tin) into the mix and blend until a dough forms.
- Transfer dough into the tin and press firmly, pushing down to get an even consistency throughout the tin. Place in the fridge while preparing the icing.
- For the icing, add the coconut cream, avocado, cocoa, agave and vanilla extract to the food processor and blitz until smooth (approx 4 mins), stopping to scrape down the sides.
- Once smooth, slowly start to add the tapioca starch to thicken up the icing. Do one tbsp at a time, until it reaches a thick buttercream consistency.
- Remove the brownie dough out of the fridge. Spoon the icing on to the brownies and spread out with the back of a spoon until the icing is even.
- Keep the brownies in a refrigerator until it is time to serve (allow at least 15 mins of chill time.)
- Carefully remove the brownies from the tin by lifting out the parchment paper and placing it on a chopping board. Cut it into squares of approx 1.5"-2".
- Serve and enjoy!
Nutritional Information
| Typical Values | per 100g | per 87g serving |
|---|---|---|
| Energy | 349 kcal 1460 kj | 304 kcal 1270 kj |
| Fat of which saturates | 13 g 9.8 g | 12 g 8.5 g |
| Carbohydrate of which sugars | 43 g 35 g | 38 g 31 g |
| Fibre | 11.7 g | 10.2 g |
| Protein | 6.3 g | 5.5 g |
| Salt | 0.1 g | 0.1 g |
Medjool dates
Dates are great in that they are high in phosphorus, which helps to balance vitamins and boosts brain health. They are also high in dietary fibre.
Coconut flour
Coconut flour is a useful low FODMAP alternative to wheat flour, meaning those with IBS will find it easier to digest.
Cocoa powder
Cocoa powder is beneficial for many things around the body, such as brain health, maintaining a good blood pressure and cholesterol level and also helping to boost your mood.
Coconut cream
Coconut cream does wonders for the digestive system, helping to soothe it and relieving constipation. It's a beneficial food to eat if you suffer from painful IBS.
I'm 46 and from the UK. I've always suffered with IBS for as long as I can remember and it changes between constipation, normal and loose poo. Usually my symptoms come and go and get worse with...
jane77319
Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Egton Medical Information Systems Limited has used all reasonable care in compiling the information but make no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. For details see our conditions.