This is a phase 3 recipe for anyone on FMD otherwise it is a generally delicious, gluten free, dairy free and sugar free brownie for everyone else.
2 Cups of old fashioned oats (this will blend down to 1.5 cups)
3/4 Cup of coconut oil
1 1/2 Cups of Birch Xylitol (or Stevia)
1 Cup of Cacao Powder
4 medium sized whole eggs
Pinch of Salt
1/8 teaspoon of Baking Soda
- Put the oats in a food processor and blend until its near flour consistency, put to the side.
- Melt the coconut oil until it is liquid if it wasn’t already, then add the xylitol
- Sift cacao powder, salt and baking soda into the liquid mixture.
- In a separate bowl whisk the eggs.
- Gradually add the whisked eggs to the liquid mixture ensuring that it is not too hot after melting the oil.
- Ensure the liquid iis mixed well and then stir in the blended oats until well mixed.
- Spoon mixture into a 30cm x 15cm rectangle non-stick baking dish (I line mine with cooking oaoer as well) and cook on fan bake at 150 degrees Celsius (300 F), for approximately 20 minutes.
- Remove from oven and baking tray and allow to cool. Once cooled I cut the cake into 8 square pieces to finish.
If you cut into 8 large pieces:
Coconut oil: 23.5ml
Oats: 1/4 cup
Birch Xylatol: 1/5 cup
Cacao Powder: 1/8 Cup
Egg: 1/2 Egg
For Calorie Counters see the breakdown below:
So at 500 kcal per piece this is a treat. But it is always good to look at the type of macro nutrients you are eating. There is no lactose or refined sugar in these brownies, the carbs are coming from the oats and the cacao powder, which are way less refined than the traditional white sugar and cocoa powder, so the blood sugar spike is significantly reduced from that of a traditional brownie. The brownie was quite big so you could cut it in half again if you really wanted to. FM Dieters this is most definitely phase 3 with all the healthy fat. I wouldn’t have grains with dinner as they are optional and the oats in this recipe satisfy the requirement anyway.
I could have eaten the whole bowl of raw mix, this brownie is yummy! My oats weren’t as finely chopped as I would have liked so the mix turned out more like a crumbly cake instead of a dense brownie but that didn’t effect the taste or level of enjoyment I got from eating it. I served mine with stewed whole plums, but I would say some frozen raspberries microwaved to mush would be equally as delicious.
I hope you enjoy this recipe I know that I certainly did!