Raw vegan brownies with buckwheat - without oil and gluten

These gluten-free, raw vegan brownies with buckwheat and dates not only do not require any oil, but are also quick and easy to prepare.

Portion size: We have calculated the amount given for 8 portions. However, this only corresponds to our own perception.

Nutrient profile: According to GDA guidelines, one portion of brownies covers 40% of the average daily requirement of copper. It also covers around 20% of the requirement of manganese and magnesium. With just 172 kcal per portion, these brownies are comparatively low in calories.

Buckwheat: Buckwheat is a so-called pseudocereal, a plant species that is not a grass, but can be used in a similar way to cereals but is gluten-free. Its origins lie in Central and East Asia, where it is still widely used today, for example in the form of soba noodles (noodles made from buckwheat flour) in Japan. It can be used raw as a grain mix for muesli (e.g. pea muesli), for cakes like this, as buckwheat crunch or cooked in soups and patties. It also has a high biological value (measure of conversion into the body's own proteins).

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.

Dates: The date fruit with its honey-like sweet taste is actually a berry fruit. It is rich in vitamin B₆ and the minerals copper and potassium. It also contains more fiber than conventional wholemeal bread.

Vanilla pod: Vanilla is usually found in stores under the name Bourbon vanilla. Strictly speaking, the pods themselves are not raw food. The reason for this is the complex processing, in which the pods are blanched before the fermentation process that gives them the aroma.

Storage and sweetness of dates: Dried dates keep well for up to a year. If stored for longer, they continue to dry out and eventually begin to crystallize, increasing their sweetness and giving them a crunchy, soft consistency. Dried dates have a fairly high glycemic index of almost 100 and should therefore always be consumed with caution. However, compared to sugary treats, they are certainly the healthier alternative.

More sweetness: The brownies prepared as above have a slightly bitter note due to the cocoa powder. If you like it sweeter, you can increase the amount of dates or even double it.

Raw food: Since vanilla is not strictly speaking a raw food, you can leave it out.

Self-experiment with lucuma powder: We tried the recipe and pureed the dates together with the water using a hand blender. Then we mixed in the ground buckwheat together with vanilla and cocoa powder using a fork. We doubled the amount of water and added 2 tablespoons of raw lucuma powder for flavor. This gives it a slightly fruitier note.