Sweet potato brownie recipe

Keen runner and food chef Christine Bailey has a novel way to cope with cravings - she cooks a healthy sweet potato brownie

sweet potato brownie

For many of us finding healthy snacks that meet our nutritional needs (especially after exercise) can be difficult. Often I’m looking for a convenient ‘grab and go’ snack that will not only help me refuel after a long run but also provide sufficient protein to enable the body to repair and recover.

If you sweat a lot during exercise then electrolyte levels may also be low particularly potassium, sodium and magnesium. Magnesium together with calcium is essential for optimal muscle function. A deficiency in magnesium can result in muscle and nerve twitches, spasms and cramping. You may also find that strenuous exercise can actually lead to a build up of lactic acid, shin splints and sore, painful muscles post exercise. By increasing your electrolytes post training together with sufficient protein and carbs you will find you can speed up recovery and reduce fatigue.

I developed this recipe not only to help me refuel post running but also provide my children with a healthy chocolate treat at the same time. Sweet potatoes are packed with other vital runner’s nutrients including Vitamin A and C to support immune function and respiratory health. Cocoa powder is actually a great source of magnesium while the eggs and protein powder provide protein for muscle recovery and repair. As I am a coeliac I follow a gluten free diet so this recipe uses coconut flour, now readily available in health shops. Coconut flour is a high fibre flour and absorbs a lot of liquid so don’t try to replace this with standard flour – it won’t work. Coconut flour also contains a reasonable amount of protein and healthy fats making it a great healthy choice in gluten free baking. I will often make a couple of batches of this recipe and cut into bars to freeze. That way I can take out just one piece at a time when needed.

This also makes a great pre run snack or useful pick me up treat in the afternoon when energy levels fall. If you want more healthy treats then check out my ebooks on amazon: Paleo & Gluten Free Healthy Treats and The Healthy Paleo Cookbook or free recipes on my website www.christinebailey.co.uk

Sweet Potato Brownies (Makes 9 bars)

Ingredients

  • 1 medium sweet potato
  • 3 eggs, whisked
  • 60g coconut oil, melted
  • 100g honey, sweet freedom or coconut syrup
  • 60g plain Chocolate Chips
  • 3 tablespoons Coconut Flour
  • 1 tbsp cocoa powder
  • 1 scoop chocolate protein powder (or use another tbsp of cocoa powder)
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • ½ tsp cinnamon
  • Pinch of Himalayan sea salt

Method

  1. Bake the sweet potato. Until soft. Peel off the skin
  2. Preheat the oven to 180 C, gas mark 4.
  3. Place the potato and coconut oil, honey, vanilla, and whisked eggs in a blender or food processor and blend.
  4. Then add your dry ingredients: coconut flour, cocoa powder, baking powder, cinnamon, salt. Stir in the chocolate chips
  5. Mix well. Spoon into greased square tin about 20cm square
  6. Bake for 35-40 minutes. Leave to cool then cut into bars

Calories per bar 204kcal, Protein 4.7g, Carbohydrates 19.7g, sugars 13.4g, Total Fat 11.6g, Saturates 8.3g


Christine Bailey

Written by Christine Bailey | 10 articles | View profile

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