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 lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, specifically most vitamin B vitamins, including folate
  • provide minerals, especially manganese, copper, magnesium, phosphorus, zinc, iron, potassium, and calcium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support 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 the highest quality and purity.

Medjool Dates

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide phytonutrients and antioxidants
  • have anti-cancer and anti-inflammatory properties
  • provide vitamins, especially the B vitamins
  • provide minerals, especially potassium, copper, manganese, magnesium, calcium, and iron
  • support optimal health, energy, weight, healing, and prevention
  • support digestive, immune, and cardiovascular health
  • for more info, see the medjool date overview on Eco Watch

Cacao (Powder, Nibs, Beans)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, copper, manganese, and selenium
  • supports optimal health, weight, healing, and prevention
  • contains euphoric properties (anandamide), aphrodisiac properties (arginine), anti-depressant properties (tryptophan), anti-aging properties, and helps to stimulate and balance brain activity
  • helps maintain healthy blood pressure and blood sugar
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the cacao benefits overview on Nutrition And You
  • Tips: This information applies specifically to pure cacao products and not any chocolate with added dairy, sugar, or other additives. Choose organic and raw pure cacao products for maximum nutrition and health benefits.

Coconut (fresh and dry)

  • provides healthy fats, protein, some carbohydrates, and fiber
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, like vitamin C and some B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, magnesium, calcium, iron, manganese, zinc, and copper
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, cholesterol, and iron levels
  • can support proper bone health and protects against osteoporosis
  • can protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • For more information, visit the coconut nutrition facts from Nutrition-And-You.com
  • Health Tip: Avoid dry coconut that has been sweetened, sulfured, highly processed, or found to contain other additives or preservatives.

Maple Syrup

  • provides mostly simple carbohydrates (sugars) and about 20% fewer calories than honey
  • provides 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 benefits
  • provides some B vitamins
  • provides some minerals, especially manganese, potassium, copper, and magnesium
  • supports healing, prevention, and overall health
  • supports cardiovascular and nervous system health
  • for more information, visit the vanilla overview from Nutrition-and-You.com Tips: Use the vanilla bean directly or choose pure, natural, and organic vanilla extracts. Avoid synthetic vanilla and similar artificial vanilla products.