Yes I've been avoiding social media. The score this week is:
Low GI 0
My attempt to convert "First snack time of the day" to a low GI one has been a total disaster. (hang head in shame)
Time to pull out the old low GI cookbook - "Eating for Sustained Energy 2" by Gabi Steenkamp RD (SA) and Liesbet Delport RD (SA)
Low and behold a "Cakes, breads, biscuits and rusks" section. I am saved!
Chocolate Brownies (Makes 15)
1 X 410g tin of butter beans, drained
80 mls skimmed milk
250ml unsweetened pie apples (comes in a tin)
15ml vanilla essence
200ml sifted cake flour
10ml sifted baking powder
2ml sifted salt
125ml sifted cocoa powder
1 egg white
16 pecan nuts, chopped
1. Preheat oven to 180 degrees Celsius
2. Spray an 18cm X 27cm baking pan with non-stick spray
3. Place the beans and half the milk in a bowl. Use a hand blend to process. Can also use a food processor or blender.
4. Add the apples and vanilla essence. Process for another 1 minute until smooth
5. Beat the eggs and egg white. Add the sugar a 1/3 at a time and beating for 1 minute after each addition.
6. Add 1/3 of the dry and 1/3 of the wet at a time, carefully folding and taking care not to let the all the wet ingredients drop to the bottom of the bowl. Lastly fold in the nuts.
7. Pour batter into a prepared tin and spread out evenly. Bake in the pre-heated oven for 25 minutes or until a skewer comes out clean.
8. Cut into 15 squares and cool before consumption.
Glycaemic Index - 58
Carbohydrates - 24g
Protein - 4g
Fat - 3g
Fibre - 3g
kJ - 581
Glycaemic Load - 14
1 Brownie is equivalent to 1 1/2 starch + 1/2 fat