Vegan flour- and oil-free brownies with almond butter and wa
vegan
Ingredients (for servings, )
| For the vegan brownies | |
|---|---|
| 2 tbsp, ground | Linseed, raw, organic? (golden linseed, flax) (0.49 oz) |
| 3 tbsp | Drinking water, raw (organic?) (0.61 oz) |
| 3 ½ oz | Dark chocolate, 70-85% (organic?, raw?) |
| 1 ⅞ oz | Walnuts (tree nuts), raw (organic?) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| ¼ tsp | Baking soda (organic?) (0.04 oz) |
| 3 ¾ oz | Date syrup, raw?, organic? |
| ½ | Vanilla pod (also Bourbon vanilla, organic?) (0.05 oz) |
| 2 tbsp | Corn starch (corn starch, organic?, raw?) (0.70 oz) |
| 2 ⅛ oz | Cocoa powder, unsweetened (raw?, organic?) |
| 6 ⅓ oz | White almond butter, raw? (organic?) |
Equipment
- stand mixer
- baking pan (springform pan)
- coffee grinder, electric
- oven
Type of preparation
- bake
- chop or grind
- soak
- meld
Preparation
Preparation
Preheat the oven to 180 °C. Grind the flax seeds in a coffee grinder, mix with the water in a mixing bowl and leave to swell for a few minutes. Line a rectangular or round baking pan with baking paper. Chop the vegan chocolate and walnuts and set aside.We recommend using 55-75% chocolate. The higher the cocoa content, the more bitter the chocolate is.
The specified quantity for 10 people is sufficient for a brownie pan of about 18 x 25 cm or a springform pan of 25 cm diameter.
preparation
Add the salt, baking soda, date syrup and the pulp of half a vanilla pod to the flaxseed and mix. Add the starch and cocoa powder and mix well again. Add the almond butter and mix thoroughly before stirring in the chocolate and chopped walnuts.Instead of date syrup, you can use maple syrup and brown cane sugar (see "Alternative preparation").
We used brown almond butter.Put the finished dough into the baking pan and press it down with a tablespoon. The baking time is about 12 -15 minutes.
The brownies are ready when the edges are a little firm but not too dark. The dough will remain a little sticky, so you won't be able to check the cooking time with a wooden stick as usual. The brownie will harden a little as it cools.
Take the brownies out of the oven, let them cool briefly and then lift them out of the pan. Let them cool before cutting, otherwise they will break easily.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 253 kcal | 12.6% |
| Fat/Lipids | 20 g | 28.5% |
| Saturated Fats | 4.2 g | 21.1% |
| Carbohydrates (inc.dietary fiber) | 17 g | 6.1% |
| Sugars | 6.1 g | 6.8% |
| Fiber | 5.8 g | 23.2% |
| Protein/Albumin | 6.6 g | 13.1% |
| Cooking Salt (Na:51.3 mg) | 130 mg | 5.4% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Min | Copper, Cu | 0.68 mg | 68.0% |
| Min | Manganese, Mn | 0.98 mg | 49.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 4.7 g | 47.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.83 g | 42.0% |
| Elem | Magnesium, Mg | 115 mg | 31.0% |
| Vit | Vitamin E, as a-TEs | 3.2 mg | 27.0% |
| Prot | Tryptophan (Trp, W) | 0.06 g | 23.0% |
| Min | Iron, Fe | 2.9 mg | 21.0% |
| Prot | Threonine (Thr, T) | 0.18 g | 20.0% |
| Prot | Valine (Val, V) | 0.30 g | 19.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Linoleic acid; LA; 18:2 omega-6 | 4.7 g | 47.0% |
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.83 g | 42.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.06 g | 23.0% |
| Threonine (Thr, T) | 0.18 g | 20.0% |
| Valine (Val, V) | 0.30 g | 19.0% |
| Isoleucine (Ile, I) | 0.22 g | 18.0% |
| Phenylalanine (Phe, F) | 0.28 g | 18.0% |
| Leucine (Leu, L) | 0.37 g | 15.0% |
| Lysine (Lys, K) | 0.18 g | 10.0% |
| Methionine (Met, M) | 0.07 g | 8.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin E, as a-TEs | 3.2 mg | 27.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 17 µg | 9.0% |
| Thiamine (vitamin B1) | 0.09 mg | 8.0% |
| Niacin (née vitamin B3) | 1.3 mg | 8.0% |
| Riboflavin (vitamin B2) | 0.07 mg | 5.0% |
| Pantothenic acid (vitamin B5) | 0.24 mg | 4.0% |
| Vitamin B6 (pyridoxine) | 0.06 mg | 4.0% |
| Biotin (ex vitamin B7, H) | 2.2 µg | 4.0% |
| Vitamin K | 1.2 µg | 2.0% |
| Vitamin C (ascorbic acid) | 0.82 mg | 1.0% |
| Vitamin B12 (Cobalamin) | 0.03 µg | 1.0% |
| Vitamin A, as RAE | 0.58 µg | < 0.1% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Magnesium, Mg | 115 mg | 31.0% |
| Potassium, K | 345 mg | 17.0% |
| Phosphorus, P | 106 mg | 15.0% |
| Calcium, Ca | 87 mg | 11.0% |
| Sodium, Na | 52 mg | 7.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Copper, Cu | 0.68 mg | 68.0% |
| Manganese, Mn | 0.98 mg | 49.0% |
| Iron, Fe | 2.9 mg | 21.0% |
| Zinc, Zn | 1.6 mg | 16.0% |
| Selenium, Se | 2.2 µg | 4.0% |
| Fluorine, F | 23 µg | 1.0% |
| Iod, I (Jod, J) | 0.42 µg | < 0.1% |
These vegan flour- and oil-free brownies with almond butter and walnuts are easy to make and delicious.
Quantity: The specified quantity for 10 people is sufficient for a brownie pan of about 18 x 25 cm or a springform pan of 25 cm diameter.
Nutrient profile: One portion of brownies contains just 250 kcal and has a sugar content of just 6.5%, which is low for a cake. Furthermore, one portion contains 50% of the trace element copper and 40% omega-3 fatty acids. The ratio of omega-6 to omega-3 fatty acids is 3:1, which is well below the maximum recommended ratio of 5:1.
You can find further information on this topic at the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Flaxseed: Flaxseed has a slightly nutty taste. The fat content of 40% contains about 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid (ALA) and thus the highest concentration of omega-3 fatty acids of all known vegetable oils.
Cocoa powder: In addition to its high fat content, cocoa also contains a variety of different and sometimes valuable ingredients. The secret of unsweetened cocoa powder in raw food quality lies in its gentle production and the natural fermentation process. The decomposition of the cocoa bean pulp occurs naturally, without a roasting process.
Almond butter varieties: Both white and brown almond butter are available in the supermarket. White almond butter consists of blanched almond kernels, while brown almond butter is usually made of roasted almonds with skin. As a result, the darker variety has a more intense flavor, while the lighter variety has a finer consistency and a milder aroma.
Date syrup: Natural date syrup is made from dates and water. In contrast to table sugar, dates contain a whole range of nutrients. It is as sweet as table sugar, but has fewer calories, and is considered to aid digestion. However, like agave and maple syrup, it should only be consumed in moderation due to its fructose content.
Dark chocolate: In contrast to other types of chocolate, dark chocolate is characterized by a higher proportion of cocoa solids. In some products, this can reach 70 - 85%, although there is also chocolate with almost 100% cocoa content. Very few dark chocolates with a higher cocoa solids content still contain milk components, which is why dark chocolate is vegan and lactose-free depending on its composition. For a soy-free version, look for soy-free vegan chocolate.
Vanilla pod: Vanilla is usually sold under the name Bourbon vanilla. Strictly speaking, the pods themselves are not raw food. The reason for this is the complex processing process in which the pods are blanched before the fermentation process that gives them their aroma.
Date syrup: Caution! In addition to natural date syrup, artificially produced date syrup is also available. This often consists of different flavors and different types of sugar. If in doubt, always look at the ingredients list. Date syrup should only consist of dates and water and, if necessary, lemon juice or vanilla.
Omit oil: We have deliberately omitted oil completely and reduced the sweetness for health reasons. You can find more information on this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.
For raw foodists: You can find a recipe for a raw vegan brownie here.
Alternative to date syrup: You can also use maple syrup instead of date syrup. If you like it a little sweeter, you can use 60 g maple syrup and 6 tablespoons brown cane sugar for a quantity for 10 people.
Make your own date syrup: You can make date syrup Buy organic quality from health food stores and well-stocked supermarkets. Make sure that there are no other undesirable ingredients besides dates and water. You can find a recipe for homemade date syrup here.
Make your own almond butter: You can make your own quick almond butter. Simply grind almonds in an electric coffee grinder or high-performance blender and stir occasionally. Do this until some oil comes out. This takes a few minutes.
As an alternative to corn starch, the same amount of potato starch can be used.
