Characteristics

If you love brownies, but want to enjoy ones that are actually good for you, then look no further. These brownies provide the goodness of whole, natural plant ingredients in a raw format for maximum nutritional integrity. They offer healthy carbohydrates, fats and proteins, as well as lots of micronutrients. They are naturally low in sodium, cholesterol free and fiber rich. They make a snack that they whole family can love and be proud to enjoy.

TYPE: Dessert, Snack
PREPARATION: < 15 mins
SERVINGS: makes 16 brownie squares

  • Raw
  • Vegan
  • Wheat-free
  • Gluten-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Refined Sugar-free

Goodies Needed

Cake:

  • 2 cups of Walnuts (organic, raw)
  • 1-1.5 cups of Medjool Dates or Raisins (organic)
  • 4 Tbsp Cacao Powder (organic, raw)

Frosting:

  • 3 Tbsp Coconut Butter (organic, raw)
  • 1 Tbsp Honey (organic, raw) OR 2 Tbsp Brown Rice Syrup
  • 1 Tbsp Cacao Powder (organic, raw)
  • Water (filtered, natural spring)

Garnish:

  • Optional - Berries (organic, fresh or frozen)

TOOLS:

  • Square 8-inch Glass Dish
  • Food Processor
  • Spatula

Preparation Steps

  1. Add the walnuts, dates and cacao into your food processor and process until ground, crumbly mixture begins to form and clump together.
  2. Remove the brownie mixture from food processor and press firmly and tightly into your square dish using your clean fingers and/or spatula.
  3. Place coconut butter, natural liquid sweetener and cacao powder into food processor, with a tablespoon or two of water. Process until a uniform mixture, that is smooth forms. If frosting is too thick, add a little bit more water and process further. It should have the consistency of frosting, and not be runny.
  4. Using a wet spatula spread the frosting over your brownies.
  5. Place in refrigerator for 15 minutes or cut into 16 squares, and serve immediately. Store leftovers in the refrigerator. Enjoy.

Meal Nutritional Benefits

Walnuts:

  • Source of great antioxidants and omega-3 fatty acids
  • Source of (in descending order): omega-3, manganese, copper and tryptophan
  • Enhance and protect cardiovascular health, prevent and control high blood pressure, promote healthy cholesterol levels, decrease risk of blood clotting
  • Promote better cognitive function, help prevent gallstones, have anti-inflammatory benefits, helpful with asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis
  • Support proper functioning of the immune system and appear to have several anticancer properties and lower risk of weight gain
  • Enhance proper sleep as they are a source of natural melatonin
  • For more information, visit the walnut detailed overview from World’s Healthiest Foods

Medjool Dates:

  • Good source of (in descending order): fiber, potassium, copper, manganese, magnesium, vitamin B6, vitamin B5, vitamin B3, calcium, phosphorus, iron, vitamin B2, vitamin B1, vitamin K, vitamin A and zinc
  • Rich in energy-rich carbohydrates, fiber and potassium, are excellent for athletes and all those needing a quick energy punch
  • Have been linked to promoting overall good health, promoting proper digestion and decreasing various cancer risks
  • Due to their good potassium content, can help regulate proper blood pressure for more information, visit the medjool date overview from NutritionData.com

Coconut (Coconut Butter/Coconut Oil):

  • Has various health promoting qualities in almost all areas of the body
  • Contains antimicrobial, antiviral and antibacterial properties
  • Supplies body with rich and healthy source of saturated fats in the form of medium chain triglycerides
  • For a complete overview and detailed list of health benefits see benefits of coconut oil

Raw Cacao:

  • Raw cacao contains anandamide (a euphoric substance), arginine (a natural aphrodisiac), neurotransmitters that stimulate and balance brain activity, tryptophan (an anti-depressant), antioxidants and other beneficial compounds known to have rejuvenating and anti-aging elements.
  • Cacao is high in magnesium, good for a balanced nervous system, heart beat, building strong bones, and lowering blood pressure.
  • Cacao is a good source of the beauty mineral sulfur; responsible for healthy skin, nails and hair.
  • Scientific studies have shown that cacao boosts blood flow to the heart, brain and other organs and has a wide array of protective effects against heart disease. It has also been shown to beneficial in lowering blood glucose levels and preventing the onset of type-2 diabetes.
  • For more information, visit the raw cacao powder detailed overview from Live Superfoods

Raw Honey:

  • Is rich in enzymes and other nutritional benefits, which regular honey does not have due to being heat processed
  • Has anti-oxidant, anti-bacterial, anti-fungal and anti-viral properties
  • Helps with type 2 diabetes, LDL cholesterol, boosting immunity, healing wounds, athletic performance and cough suppression
  • For more information, visit the honey detailed overview from World’s Healthiest Foods