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: < 5 mins (+ 15-30 mins setting time, if using fudge frosting)
SERVINGS: makes 16 brownie squares

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

Goodies Needed

Brownie:

Fudge Frosting:

TOOLS:

Preparation Steps

  1. Add the walnuts, dates and cacao into your food processor and process until a ground, crumbly mixture begins to form and clump together. (Test some between fingers to see that it sticks together.)
  2. Remove the brownie mixture from the food processor and press firmly, compacting down and around, into your square dish using your spatula.
  3. The state of the coconut butter depends on your room temperature. If your coconut butter is hard, remove roughly the necessary equivalent and melt it on low heat in a small sauce pan. Then stir in the maple syrup, cacao powder and vanilla until smooth. If your coconut butter is soft you can process all the fudge ingredients in a food processor until a smooth, uniform mixture forms OR still melt and mix over low heat. If frosting is too thick, add a little bit more water, but do not make it runny. The fudge frosting should be thick, but spreadable.
  4. Using a spatula spread the frosting fudge over your brownies.
  5. Place in the refrigerator for 15 to 30 minutes to cool and set. Anytime after that, cut brownies into 16 squares, and enjoy. Store leftovers in the refrigerator, covered with lid or wrap.

Meal Nutritional Benefits

Walnuts

  • excellent source of healthy fats, including omega-3 (ALA)
  • provide some protein, carbohydrates and fiber
  • provide phytonutrients, antioxidants and anti-inflammatory benefits
  • a source of vitamins, especially vitamin B6, B1, B2 and folate
  • a source of minerals, especially manganese, copper, magnesium, phosphorus, zinc, iron, potassium and calcium
  • support optimal health, weight, healing, and prevention
  • help maintain healthy blood pressure, blood sugar, and cholesterol levels
  • especially supportive for the cardiovascular system and nervous system
  • for more information, visit the walnuts detailed overview from World’s Healthiest Foods
  • Health Tip: choose organic walnuts for highest quality and purity

Medjool Dates

  • provide healthy carbohydrates, some protein, and are virtually fat-free
  • provide vitamins, minerals, phytonutrients, and antioxidants
  • provide most of the B vitamins
  • especially rich in potassium, copper, manganese, and magnesium
  • support optimal health, energy, weight, healing and prevention
  • support digestive, immune, and cardiovascular health
  • for more info, see the medjool dates overview on Nutrition-and-You

Raw Cacao

  • provides healthy fats, protein and carbohydrates
  • provides one of the highest sources of antioxidants
  • a source of vitamins, especially the B vitamins
  • a source of minerals, especially manganese, copper, magnesium and iron
  • provides an abundance of phytonutrients for healing and prevention
  • contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan) and helps stimulate and balance brain activity
  • provides anti-inflammatory, rejuvenating and anti-aging elements
  • helps maintain healthy blood pressure, and protect against cardiovascular disease
  • for more info, see the cacao benefits overview on Organic Facts

Coconut (Dry and Fresh)

  • provides healthy fats, along with some carbohydrates, fiber and protein
  • provides antioxidants and phytonutrients
  • provides vitamins, like B vitamins and vitamin C
  • provides minerals, especially manganese, copper, selenium, iron, magnesium, phosphorus, and potassium
  • supports optimal health, weight, healing, and prevention
  • supportive for brain and nervous system, cardiovascular system, and overall good health
  • For more information, visit the coconut nutrition facts from Nutrition-And-You.com
  • Health Tip: avoid sweetened, sulfured or preserved dry coconut

Maple Syrup

  • a rich source of simple carbohydrates (sugars); provides about 20% less calories than honey
  • a source of antioxidants and phytonutrients
  • provides trace amounts of B vitamins
  • provides minerals, especially manganese, zinc, calcium, iron, potassium, copper and magnesium
  • serves as a good, natural sweetener option, which provides some nutrition and health benefits
  • for more info, see the maple syrup overview on organicfacts.net

Vanilla

  • provides antioxidants and phytonutrients, like vanilloids, and has anti-inflammatory properties
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • when in its purest form, can positively support overall health
  • supports optimal cognitive health and mental performance
  • for more information, visit the vanilla overview from Nutrition-and-You.com