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Energy Series Part 4: Guilt-free Breakfast Brownie & Complete Energy Breakfast Checklist

March 20, 2016

 

Although spring is right around the corner, the weather in Vancouver last week has been dark and rainy. Naturally, I was on a comfort food kick. What’s more decadent than starting the day with a ooey- gooey breakfast brownie (guilt-free, of course)?

 

But here is the good news, this chocolate brownie is packed with nutrients and will actually help you tone up for the summer. I made this recipe for our guest last week and made it again over the weekend for a birthday party. Both times people were surprised to find this brownie is a healthy recipe in disguise.

 

This week it’s all about energy-boosting breakfast tips. Earlier this week, I shared  2 corner stone nutrients   you need in your breakfast so you won’t feel hungry before lunch. If you what to enjoy some guilt-free sweetness at breakfast, use this tip. If you don’t have a sweet-tooth, use this tip will get you balanced energy so you won’t feel the need to reach for your second cup of coffee.

 

Tip #3: Combine a slow carb with a vegetable at the start of your day

 

Veggies for breakfast? Spinach, mixed greens and broccoli are some of my favourite morning vegetable choices. Dark green vegetables are packed with broad-spectrum B vitamins that boost your cognitive power and energy level. They also provide a good source fibre for better digestion.

 

Why does this tip work?

 

Our energy level is directly linked to the amount of sugar (glucose molecules) circulating in the brain. Researchers found that we need exactly 25g of glucose in our brain to fuel our energy and brain power. Having a vegetable and some slow-burning carb at breakfast prevents the sugar rush, which is often followed by a sugar crash, the culprit of cravings and energy slumps. Use this tip will make sure your breakfast is used slowly and evenly throughout the morning, especially if you like to have something sweet at breakfast. In the recipe, almond flour is the slow carb because it’s rich in protein.

 

How to apply this tip in the kitchen?

 

This breakfast brownie recipe puts a healthy twist on an otherwise decadent dessert. If you want to have a balanced breakfast but want to avoid the cooking and cleaning hustle every morning, make this recipe ahead so you won’t have to stress about what to eat for breakfast. The recipe makes 4-6 servings.

 

As an added bonus, zucchinis and tapioca provides a source of brain-boosting B vitamins. Made with nutty almond meal and rich raw cacao, this brownie also pairs well with tea or coffee as an afternoon treat. See you in the kitchen!

 

 

 

 

Guilt-free Breakfast Brownie

 

Serves 6

 

Made with nutty almond meal and rich cacao powder. This brownie recipe is also packed with brain-boosting nutrients. Pack this guilt-free treat with your for a balanced breakfast or a healthy afternoon snack.

 

Prep Time

10 min

Cook Time

45 min

Total Time

55 min

 

Ingredients

  • 1 cup zucchini, shredded

  • 1/2 cup almond flour

  • 1/2 cup tapioca flour

  • 1/2 cup raw cacao

  • 1/4 cup maple syrup

  • 1tsp green stevia powder

  • 1/2 tsp baking powder

  • 1/2 cup vanilla almond milk

  • 2 eggs

Instructions

  • Preheat oven to 350F.

  • In a large mixing bowl, whisk all dry ingredients together: almond flour, tapioca flour, raw cacao, baking powder and stevia.

  • Add the eggs, maple syrup and nut milk to the mixing bowl and mix until everything is well combined.

  • Transfer the batter into a 6''X2'' round cake pan or a small baking dish.

  • Bake for about 45 min until a cake skewer comes out clean from the centre.

Special note on stevia:

 

Stevia is a sweet herb that is used as a zero-calorie natural sweetener. Green stevia is the least processed type (made directly from dried stevia leaves) and it’s about 30-40 times sweeter than sugar. If you tried stevia in the past and didn’t like the taste because it tasted different than sugar and might be slightly bitter when used in large quantities. Personally, I found adding small amounts of stevia in recipes can extend the natural sweetness from nutrient-dense sweeteners such as coconut nectar, coconut sugar, bananas and maple syrup and reduce the overall amount of sugar in the recipe.

 

Feel free to play with the maple syrup to stevia ratio to find the sweet spot that works for you.

 

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