Sweet potatoes are a good source of vitamins, particularly Vitamin A (in the form of beta-carotene), and are also high in the mineral potassium, which is a key player in bone and muscle function and blood pressure maintenance.
Sweet potatoes make a nutritious base for brownie batter. They may be starchy, but don’t fear the starch — they contain a type called resistant starch, which is a superstar in the starch world — feeding good gut bacteria, and is ‘resistant’ because it basically resists digestion. RS acts like a soluble fibre in the body, and studies show that adding some to your diet improves blood sugar response, and keeps you satisfied for longer.
Wahey — sign me up for resistant starch! Let’s celebrate thriving gut flora and improved insulin response with a pan of these delicious, healthy brownies. They are grain-free and sugar-free, high-fibre, and packed with potato.
Sweet Potato Brownies (serves approx 10)
- ½ big sweet potato (around 350g dry) boiled until soft
- 3 free-range eggs
- 40g coconut oil or butter
- 100g erythritol + 15 drops liquid stevia OR sweetener of choice (maple syrup, honey, sugar etc)
- 30g coconut flour
- 40g cocoa (I use a dark dutched cocoa — Green & Black’s brand)
- Chocolate chunks (I used about 20g 85%)
- 1 tsp baking powder
- 2 tsp vanilla extract
- Sprinkle of sea salt
- Preheat oven to 170C and prepare a cake pan (I lined a loaf tin lined with parchment paper.)
- Place boiled, cooled sweet potato in food processor with eggs and oil and blend well.
- Add in the rest of the ingredients, except the chocolate chunks.
- Pour mixture into pan and mix in the chocolate chunks. Sprinkle a little more salt on top.
- Bake for approximately 25 minutes, but it will depend on the dimensions of your cake pan, so keep an eye on it.
- Allow to cool before serving.