Chocolate! Undoubtedly one of the world’s favourite sweets and one of the hardest to resist temptations. Last year people around the world had consumed more than 4.5 million metric tons (a.k.a a lot) of cocoa beans. Apart from making us really happy, cocoa has also numerous health benefits. For all the chocolate lovers in the fitness community here’s our gluten free and vegan peanut butter brownies recipe.

brownies picture

VEGAN AND GLUTEN FREE

Our recipe includes only vegan and gluten free ingredients so they are suitable for people following various diets. The brownies are sweetened with healthier sugar alternatives – maple syrup and coconut sugar that are rich in nutrients and non-refined making it easier on your metabolism and digestion. The recipe works with all nut butters but this time we used peanut butter, which in combination with the remaining ingredients resembles the flavour of famous “Reese’s”.


SHARE WITH FRIENDS AND FAMILY

The recipe provides 16 servings so you can enjoy your peanut butter brownies with family and friends and believe me, it’s easier than trying to limit yourself to eating just one. One serving contains 212 kcal which makes a perfect snack or a little cheat meal. It’s very simple to make so don’t worry if you’re not a masterchef – just follow the easy steps below and you’ll be fine! If you enjoy our brownies recipe make sure to check out our healthy pumpkin spice latte recipe.


GREAT POST-WORKOUT SNACK

Our peanut butter brownies make a perfect post-workout snack. Simple carbs will give you a quick energy refill after a demanding traning session. The ingredients are full in essential nutrients that you’re loosing with sweat during your workout so it’s an effective way to replenish all minerals and nutrients and prevent an energy crash. The peanut butter used in the recipe provides proteins, but you can increase protein content even more by adding few scoops of cholocate flavoured protein powder to the recipe.

picture of ingredients needed for the recipe

INGREDIENTS

  • 1 cup gluten free oats
  • 1/3 cup cocoa powder
  • 1/2 coconut sugar
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1 cup peanut butter
  • 1/3 cup coconut oil
  • 1/2 cup maple syrup
  • 1 vanilla stick or 1 tsp of vanilla extract
  • Coconut milk (for consistency)
  • Seeds, nuts, cocoa nibs (optional toppings)

stages of the recipe for brownies

INSTRUCTIONS

  1. Preheat the oven to 180°C (355°F)
  2. Grind the oats in a grains grinder.
  3. Mix ground oats, cocoa powder, coconut sugar, salt and baking powder together in a bowl.
  4. Melt coconut oil in a microwave or in a small saucepan on the stove.
  5. Add peanut butter, coconut oil, maple syrup and vanilla extract (or seeds from vanilla stick).
  6. The brownie batter should be smooth and thick (as per picture). If your batter is too thick add coconut milk, if it’s too thin add more oats.
  7. Pour the mixture into a prepared tin. You can add topping such as cocoa nibs, seeds and nuts.
  8. Bake for around 25 – 30 minutes. To check if the brownies are ready put a toothpick into the brownies. A perfectly baked brownie will leave some crumbs on the toothpick.
  9. Let the brownies cool down and serve while still warm. They’ll go great with some vegan ice creams.

calories per serving in brownies

brownies end result

MAPLE SYRUP


Maple Syrup contains numerous antioxidants which help prevent inflammation and chronic diseases. The darker maple syrup is, the more powerful antioxidants it contains. Additionally, it provides essential vitamins and minerals including potassium, calcium, zinc and manganese.



COCONUT SUGAR

Coconut sugar is a pure and natural sweetener as it doesn’t undergo any processing. It’s rich in nutrients and contains much less fructose than refined sugar. Additionally, coconut sugar contains a powerful fibre – insulin – which promotes gut health and growth of good gut bacteria.



COCONUT OIL

Coconut Oil contains fatty acids which can encourage faster and more efficient fat burning. It contains lauric acid that fights bacterias and viruses. Coconut oils also helps with maintaining hormonal balance and can treat inflammation. It’s also great for heart and brain health.



COCOA

Cocoa is rich in antioxidants that reduce inflammation, improve blood flow, lower blood pressure and regulate blood sugar levels. Cocoa’s flavanols convert tryptophan to serotonin – a natural mood stabiliser often called a “happy chemical” as it promotes happiness and fights depression. In addition, cocoa contains high levels of magnesium which contribute to healthy bones.


OATS

Oats are a whole-grain food that contains high amount of various nutrients. They are rich in antioxidants including avenanthramides which increase production of nitric oxide and consequently help lower blood pressure. Oats also contain large amount of soluble fibre that improves gut health and reduces blood sugar levels.


serving of brownies

brownies recipe end result

 

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