Beetroot is a really versatile winter vegetable with well-studied health benefits such as:
- improved vasodilation – potentially beneficial to both athletes and those with high blood pressure and poor circulation.
- supportive of bile production, required for fat absorption and supports detoxification through the GI tract.
- a nutrient dense source of complex carbohydrates.
This recipe does have some xylitol in as a sweetener, you can use normal sugar if you prefer. For those about to do sport (or during sport such as on the bike as they hold their shape well once cold) this is a great way to get carbs in with other nutrient dense foods to create a slow blood sugar release over a period of time – beneficial for endurance sports. As well as of course, utilising the benefit of the vaso-dilating properties of beetroot.
Finally, also great for children, introducing them to some to alternative snacks or deserts to perhaps some processed/bought/higher sugar alternatives. If they struggle with the new taste or texture to begin with add a scoop of ice cream and some berries. Perhaps don’t mention at first they have beetroot in!
Recipe
Beetroot Brownies
Notes: the middle layer of chocolate I used a bar of 85% dark chocolate and just broke it up with my hands in squares. You could get a more even distribution by breaking it up in a food mixer first if you can be bothered and of course you can use other types of chocolate if you prefer.
You could add some crushed walnuts – I will try this next time – or dried cranberries for a more christmasy feel.
Ingredients:
- 250g beetroot, fresh and cooked.
- 50g butter melted.
- 30-40g Xylitol (see note above) – you could add a bit more or less depending on desired sweetness but xylitol is intense and you don’t need much
- 50g cocoa powder (raw or otherwise)
- 100g gluten free flour – buckwheat or plain rice flour
- 1 egg
- pinch of salt
- 1 tsp gluten-free baking powder
- 1 tsp vanilla extract
- approx. 150ml milk of choice
- 1 bar 85% dark chocolate.
Method:
- Cook the beetroot whole in the oven until soft all the way through. Wait to cool then peel, put the flesh in the food mixer until a pulp.
- Melt the butter in a pan.
- Add the butter and all other ingredients other than the chocolate to the food mixer with the beetroot in. Mix well.
- If you are adding nuts, add at the end and just blitz very briefly so still add texture.
- Into a square lined baking tin (approximately 8/8 inch) spread out half the mixture.
- Break up the chocolate bar into squares or smaller and sprinkle over this first layer.
- Add the rest of the mixture and spread over the top, use a spatula to smooth the top.
- Bake for approximately 15 minutes until cooked through – but will still look soft in the middle. The edges will look a little crispy.
- Allow to cool, cut into chunks and can be stored in an airtight container in the fridge for 4-5 days.
- Serve with a little yoghurt (coconut or full fat greek, unsweetened) with some berries if at home.
