{"id":11840,"date":"2017-08-24T02:00:10","date_gmt":"2017-08-24T02:00:10","guid":{"rendered":"https:\/\/yourlifeassist.co.za\/sizani\/1037-low-gi-low-fat-chocolate-brownies1b83-3\/"},"modified":"2021-04-01T06:17:33","modified_gmt":"2021-04-01T06:17:33","slug":"1037-low-gi-low-fat-chocolate-brownies1b83-3","status":"publish","type":"post","link":"https:\/\/yourlifeassist.co.za\/sizani\/1037-low-gi-low-fat-chocolate-brownies1b83-3\/","title":{"rendered":"Low GI, low fat chocolate brownies"},"content":{"rendered":"
\n
\n
\n

Makes 24 brownies (4cm x 4cm)<\/p>\n

    \n
  • \n
      \n
    • 1 \u00a0tin white beans (410g), drained OR 250g cooked dry white beans (1c)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
        \n
      • \n
          \n
        • 60-75 ml\u00a0skimmed milk (4T\u2013 5T)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
            \n
          • \n
              \n
            • 250 ml\u00a0pie apples, unsweetened (1c)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                \n
              • \n
                  \n
                • 200 ml\u00a0cake flour (4\/5c)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                    \n
                  • \n
                      \n
                    • 10 ml\u00a0baking powder (2t)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                        \n
                      • \n
                          \n
                        • 2,5 ml\u00a0salt (\u00bdt)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                            \n
                          • \n
                              \n
                            • 125 ml\u00a0cocoa powder (\u00bdc)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                \n
                              • \n
                                  \n
                                • 3\u00a0eggs, preferably omega-3 rich<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                    \n
                                  • \n
                                      \n
                                    • 250 ml\u00a0sugar (1c)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                        \n
                                      • \n
                                          \n
                                        • 5 ml\u00a0vanilla essence (1t)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                            \n
                                          • \n
                                              \n
                                            • optional 16 pecan nut halves, chopped<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                               <\/p>\n

                                              Preheat oven to 180\u00b0C.<\/p>\n

                                               <\/p>\n

                                                \n
                                              1. \n
                                                  \n
                                                1. Lightly grease a medium-sized rectangular baking pan or lasagna dish (18cm x 26cm) with a paper towel dipped in oil or spray with non-stick spray.<\/li>\n
                                                2. Place the drained beans and half the milk in a food processor or liquidizer and process until smooth and the consistency of mashed potato. Add more milk as needed.<\/li>\n
                                                3. Add the pie apples and process again for 1 minute, until well mixed and smooth.<\/li>\n
                                                4. In a medium bowl, sift the flour, baking powder, salt and cocoa powder together.<\/li>\n
                                                5. Beat the eggs in a separate large bowl. Add the sugar in three batches, beating for one minute after each addition, using an electric beater.<\/li>\n
                                                6. Add one third of the bean and apple liquid mixture to the egg and sugar mixture, together with one third of the sifted dry ingredients. Fold in carefully. Repeat with the rest of the liquid and dry ingredients. Take care that all the “wet” ingredients do not lie at the bottom of the bowl.<\/li>\n
                                                7. Add the vanilla essence and mix through.<\/li>\n
                                                8. Lastly, fold in the chopped nuts.<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n

                                                  Pour the batter into the greased baking pan and spread it out evenly.<\/p>\n

                                                  Bake for approx. 40 – 45 minutes, until well risen. Before removing from the oven, insert a skewer into the middle of the “cake”. If the skewer comes out clean, remove the cake from the oven and cool it for 5 minutes in the pan. If not, bake for another 5 – 10 minutes. 12.\u00a0Cut into 24 squares (4cm x 4cm) while warm and cool brownies on a cooling rack.<\/p>\n

                                                  Any cooked or canned white beans can be used, butter beans, small white beans, Cannellini beans or kidney beans and even rinsed baked beans.<\/p>\n

                                                  Nutrients per brownie<\/strong><\/p>\n

                                                    \n
                                                  • \n
                                                      \n
                                                    • Glycemic Index lower (58)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                        \n
                                                      • \n
                                                          \n
                                                        • Carbohydrates\u00a015g<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                            \n
                                                          • \n
                                                              \n
                                                            • Protein\u00a03g<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                \n
                                                              • \n
                                                                  \n
                                                                • Fat 2g<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                    \n
                                                                  • \n
                                                                      \n
                                                                    • Fibre\u00a01g kJ 364<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                        \n
                                                                      • \n
                                                                          \n
                                                                        • Glycemic Load\u00a08<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                                                           <\/p>\n

                                                                          One brownie is equivalent to: 1 starch and \u00bd fat<\/p>\n

                                                                          Allergens: milk, wheat, egg<\/p>\n

                                                                          This recipe is compliments of Snacks And Treats For Sustained Energy by Gabi Steenkamp and Jekse Wellmann (Tafelberg, 2007), available from most bookstores, your local dietitian, pharmacy or www.gabisteenkamp.co.za<\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

                                                                          Makes 24 brownies (4cm x 4cm) 1 \u00a0tin white beans […]<\/p>\n","protected":false},"author":1,"featured_media":11841,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34,49],"tags":[],"class_list":["post-11840","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-nutrition","category-lifestyle-recipes"],"yoast_head":"\nLow GI, low fat chocolate brownies - Sizani<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Low GI, low fat chocolate brownies - Sizani\" \/>\n<meta property=\"og:description\" content=\"Makes 24 brownies (4cm x 4cm) 1 \u00a0tin white beans [...]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/yourlifeassist.co.za\/sizani\/1037-low-gi-low-fat-chocolate-brownies1b83-3\/\" \/>\n<meta property=\"og:site_name\" content=\"Sizani\" \/>\n<meta property=\"article:published_time\" content=\"2017-08-24T02:00:10+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-04-01T06:17:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/yourlifeassist.co.za\/sizani\/wp-content\/uploads\/sites\/53\/2021\/04\/healthychocolateBROWN.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"480\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/yourlifeassist.co.za\\\/sizani\\\/1037-low-gi-low-fat-chocolate-brownies1b83-3\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/yourlifeassist.co.za\\\/sizani\\\/1037-low-gi-low-fat-chocolate-brownies1b83-3\\\/\"},\"author\":{\"name\":\"\",\"@id\":\"\"},\"headline\":\"Low GI, low fat chocolate brownies\",\"datePublished\":\"2017-08-24T02:00:10+00:00\",\"dateModified\":\"2021-04-01T06:17:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/yourlifeassist.co.za\\\/sizani\\\/1037-low-gi-low-fat-chocolate-brownies1b83-3\\\/\"},\"wordCount\":407,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/yourlifeassist.co.za\\\/sizani\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/yourlifeassist.co.za\\\/sizani\\\/1037-low-gi-low-fat-chocolate-brownies1b83-3\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/yourlifeassist.co.za\\\/sizani\\\/wp-content\\\/uploads\\\/sites\\\/53\\\/2021\\\/04\\\/healthychocolateBROWN.jpg\",\"articleSection\":[\"Lifestyle - 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