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There so much to say and even more to eat. Hence a blog for each was born.

Monday, 8 September 2014

Low GI Chocolate Brownies (Low GI series)

Yes I've been avoiding social media. The score this week is:

Chocolate 100
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
2 eggs
1 egg white
250ml sugar
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

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