Tahini-Swirled Brownie Bites
When my boys were young, I swirled peanut butter into their brownies for a special treat reminiscent of peanut butter cups. I’ve taken that classic family recipe and made it more grown-up—and brain-healthy—by swapping in tahini instead (which provides monounsaturated fats and vitamins that peanut butter doesn’t) and lowering the sugar, too, by using applesauce and flavonol-rich dark chocolate and cacao powder. Bonus: these brownies have a healthier fat profile as well, since they are made with extra-virgin olive oil instead of butter.
Tahini provides brain-friendly fats
You may know tahini as the staple ingredient in the Middle Eastern chickpea dip hummus. Tahini is a paste made from hulled, toasted, and ground sesame seeds. Even though tahini adds a creamy, buttery texture to foods, it is low in saturated fats. It is rich, however, in the more brain-friendly mono- and polyunsaturated ones.
Sesame seeds are provide vitamin E, vitamins B1, B2, B3, B5 and B15, iron, calcium, and magnesium, phosphorus— all nutrients important for brain health as well as bone health. The process of grinding the seeds into a paste makes them more bioavailable, aka absorbed after eating.
Adding applesauce cuts down on sugar
These brownies are just sweet enough from a combination of applesauce and pure maple syrup. Applesauce adds sweetness and a good dose of fiber. Look for a natural applesauce without added sugar or flavorings. My pantry is always stocked with the single serving applesauce designed for kids’ lunch boxes; the third-cup portion size is perfect for this recipe.
Health benefits of pure maple syrup
Pure maple syrup adds a rich and earthy flavor to baked goods, and provides an abundance of antioxidants. Twenty-four different antioxidant compounds have been identified in pure maple syrup—the real deal that’s tapped from a tree, not created in a food lab from high fructose corn syrup. Pure maple syrup is also rich in minerals, such as manganese, zinc, calcium, iron and potassium.
Does this mean we should be gulping down maple syrup for its nutrient content? Definitely not. Maple syrup is also very high in sugar: 60 grams per ⅓ cup. That’s why I favor using fiber-rich ingredients (here: almond flour, applesauce, and tahini) in baked goods sweetened with small amounts of maple syrup or another of my favorite whole food sweeteners, such as honey or date syrup. The presence of fiber slows down the absorption of the natural sugars, which is then less likely to spike blood sugar and insulin levels.
These brownies may taste rich and decadent, but because they are packed with fiber and antioxidants, I consider them a brain-healthy treat. Portion size is key here; that’s why I call them brownie “bites.” Each one-inch square really satisfies. Enjoy a few now and stash the rest in the freezer. They are insanely good when eaten partially frozen.
Servings |
1-inch squares
|
- ¼ cup extra virgin olive oil plus more for greasing the pan
- 2 large eggs at room temperature
- ½ cup pure maple syrup
- ⅓ cup no-sugar-added applesauce
- 1 teaspoon vanilla extract
- ¾ cup almond flour
- ½ cup natural cocoa powder not Dutch-processed
- ½ teaspoon kosher salt
- ½ cup 60% or greater dark chocolate (3 ounces) chopped
- ⅓ cup tahini well-stirred and at room temperature
Ingredients
|
|
- Preheat your oven to 400ºF. Line an 8-by-8-inch pan with parchment paper and grease the sides with olive oil.
- Whisk the eggs, maple syrup, applesauce, oil, and vanilla in a large bowl until combined. Fold in the almond flour, cocoa powder, and salt until few streaks remain. Fold in the chopped chocolate until evenly distributed.
- Pour the batter into the prepared pan and smooth the top with a spoon. Dollop the tahini evenly over the batter in about 9 places. Use a skewer or a knife to swirl them throughout to create a marbled effect.
- Bake for 25 minutes or until the edges are set and the center is only slightly wobbly. For best results, cool completely and chill in the pan for at least 30 minutes (or freeze for 15 minutes) before cutting. Invert the brownies from the pan onto a cutting board, flip over, and cut into 1-inch squares.
4 Comments
Leave your reply.