Wednesday, March 28, 2012

Single serving (grain/gluten/dairy/sugar-free) brownie

I threw this up on Facebook last night and it got quite a response so I figured I'd put it up here too so I can refer people back to it if need be.

My friends, your wildest dreams have come true. I present to you a single serving, (grain/gluten/dairy/sugar-free) brownie. It took me all of 6 minutes to make this, including prep time, cook time, eat time, and clean up time.


Mix into a bowl:
2 egg whites
2 TBSP coconut flour OR 1 TBSP coconut flour plus 1/2 scoop protein powder
1 TBSP unsweetened cocoa powder
2 packets Stevia (more or less, it's up to you.)
1/4 cup pure pumpkin 
1/2 teaspoon baking powder

Spray a little glass dish or bowl with non-stick cooking spray or grease it with coconut oil. I used a small round Pyrex dish. Put mixture in it and toss it into the microwave. Nuke at 80% power for 2 - 4 minutes. Cooking time will vary depending on your microwave so keep an eye on it so you don't scorch the edges. The second the middle is not wet, it's done!

You could eat this plain, top it with coconut butter, nut butter, berries, Greek yogurt, etc. Go crazy.

The options with this little cake are endless. You could omit the cocoa and sub in cinnamon and nuts for more of a Cinnamon Roll style cake. You could add fruit if you want or if you're feeling crazy, peanut butter and chocolate chips. There are no rules - anything goes!

Subs: I haven't tried any of these but I am guessing** they would work.
Instead of coconut flour, maybe try almond flour.
Add 1/2 scoop protein powder and another egg white to beef up the protein content. 
Instead of 2 egg whites, use 1 whole egg.
Instead of pumpkin, use berry flavored baby food, unsweetened applesauce, or smashed banana.

**If the aforementioned substitutions don't work, remember that those were guesses on my part. To ensure greatness I suggest you stick with the original recipe. 

Eat up buttercups, and let me know how you made yours and how it turned out!

In health,

Jen


19 comments:

  1. Replies
    1. It is so good and the options are endless! Cheers to simple and clean treats!

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  2. This was absolutely delicious Jen. It fit perfectly into my diet as well. For how simple it was, it was amazing!!!

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  3. I used applesauce and it worked just fine. It was a wee bit dry, but I added a splash of almond milk over the top and that helped.

    Thank you for this!

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    1. Hi Sabrina! Thanks for the feedback.

      I'm glad you tried it! Every time I've baked, I've always notice that my stuff isn't quite as moist if I use applesauce as opposed to pumpkin. Something about the pumpkin adds magical moisture. ;) Another suggestion would be to use the applesauce like you did and add a dollop of Greek yogurt to the batter. That typically bumps up the moisture factor as well.
      Cheers to good treats!

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  4. I had some leftover sweet potato in the fridge and used that instead of pumpkin and added a bit of coconut oil to the mix as well. Topped with a bit of nut butter...it turned out great! YUM!

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    1. So glad that this worked out well for you! I made one last night but adding 1/3 scoop protein powder, omitted the unsweetened cocoa powder and added cinnamon. It was amazing! Like a mini pumpkin cake! :)

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  5. Thanks for sharing, can't wait to try. What do you think the calorie count is on this?

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    1. Good question. I haven't crunched the macros on this but a guess would be:
      ~ 16g protein
      ~ 20g carbs (18 of which are fiber from the coconut flour)
      ~ 2g fat

      Again, just a guess. I've been adding a bit of protein powder to mine to give it a protein boost.

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  6. I'm subbing 1 egg for 2 egg whites, 1/2 scoop of protein powder for 1 T of coconut powder, and banana for pumpkin. I'll get rid of stevia since my protein powder is sweet enough and topping it with full fat plain greek yogurt for a 300 calorie, 22 g protein breakfast! Close enough to chocolate cake for breakfast, which is proven to help prevent a binge-fest! Thanks for this!

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    1. Hi Kski!
      I tried putting protein powder in mine and eliminated the Stevia as well and it's been great. I can't wait to try it with the banana. Thanks for sharing your version of it! It is awesome with greek yogurt!

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  7. For a more indulgent/higher calorie option: 1 whole egg rather than whites, banana rather than pumpkin, and add 1 T shredded coconut. It is freaking amazeballs. I've eaten two today alone! Make it even better with a dollop of canned coconut milk.

    And that brings me to a bit of advice: careful what you do with your low-cal treats, it's quite easy to take them pretty far out from their original macros! My plan to combat this addiction: go three full weekend days without. Reset that treat urge to proper, more moderate levels, back to a "once in a while" treat, not "every damn day."

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    1. Hi Sabrina!
      I imagine it would be positively delicious with banana in it and a bit of coconut.
      You are definitely right in the fact that it'd need to be a once in awhile treat. Indulging in something like that daily on top of what you are currently eating will definitely add up.
      Thanks for sharing your tweaks to the recipe! I'll definitely give that a try!

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  8. I made mine last night exactly how it was written up and wooowie! i have night classes from 6-8:30 and so I eat dinner at 4:30pm before I leave (my day starts at 6:00am for work til 3pm). My issue is always when I get home I am hungry but don't want to pig out on junk food or eat a whole meal, but a protein shake just doesn't cut it. This is perfect protein and good carbs and satisfies my craving to actually EAT something instead of drinking it! I had a small glass of organic milk along with it. perfecto! thank you for this :)

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  9. Jen, I've made this twice this week and I definitely think it is a keeper! The texture is more like sponge cake than brownie and has a slight dryness to it that I tend to feel happens with all coconut flour recipes BUT it makes up for it with being a giant bowl of chocolate. Both times I used 1/2 scoop of chocolate whey and 1 Tb coconut flour. I used 1 egg the first time and 2 egg whites the 2nd time and couldn't detect a difference. The 2nd time I also added a tiny sprinkle of mini choc chips and dried cherries and that was great!

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  10. Also, in case people are wondering I used MFP to calculate the macros with 1 Tb coconut flour, 1/2 scoop dymatize elite whey protein powder, and 2 egg whites:
    168 cals, 11g carb, 5g fiber, 2g fat, 21g protein

    I may skip the baking powder next time and see if I can get a little denser texture.

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  11. These were so good! I didn't have pumpkin but I did have a jar of baby food sweet potatoes. One jar made 2 cakes.

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  12. greek yogurt is a great substitute as well =)

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