Anti-Inflammatory Recipes Archives - Healthy Happy Life Secrets

Fruit Pastries – Low-Sugar

Fruit pastries are so easy to make. And such a tasty dessert that can be made light with just a little butter.

You’ve probably seen fruit pastries at bakeries or French pastry shops. These homemade ones are inspired by those…

And I first saw them at a gourmet food market called Sutton Place Gourmet that’s now branded as Balducci’s. “Gourmet” was the word we used for foodie today.

The bakery section had the fruit desserts with strawberry, kiwi, and blueberry on a curd pastry base (that I now know how to make and you can too!).

Besides fruit colorful, they were one of the few individual desserts out there… as in, no need to share. So they stood out!

Plus, the desserts also had a shiny glaze ontop, even more than the one in my strawberry gaze plate. 🍓🍓 They looked like shiny food magnets you’d stick to your fridge.

Those were the days that I worked in hotel catering.

And never back then did I think I would make these fruit pastries at home.

Each can get her own tart.

Also, below I’ll tell you how you can make these fruit pastries and keep this pastry tart dessert recipe, low-sugar… with sweet and sour-tart tastes.

Basically, a tart tart. And a sweet tart (for the sweethearts 💕).

Oh, and you can also make these low-fat. I already pointed out the little butter than can be added.

…It’s a myth that you need a lot of butter to make pastry. I think we learned buttery habits from pies that are a kind of pastry.

It’s true you need a little butter (as in a pat or two, but not a whole stick). Measuring is not so important with butter in this application.

And unlike cake, neutral oil will not work well the same in taste or texture in a sweet pastry. If you’re a cake girl 🙋🏻‍♀️, see my butter vs. oil notes.

The less butter in pastry gives it a less buttery taste, but the compromise is well worth it if you want to keep it more healthy. The hint of butter tastes are definitely still there in moderation.

And you can still work with the dough to make pie and pastry shapes.

You can even make these checkered pie design (with you know the country cross hatch pastry pie-style 🥧)… or simply just place them on a checkered napkin 😊for a homemade effect.

The obvious simpler way (like the open-face fruit tart photo’d above) can be done easily with 5-10 minutes of total prep time, 35 minutes baking time, and 5 minutes or less curd (stove) making time.

There are 3 simple steps for these fruit pastries: make the tart shells, curd, and arrange the colorful fruit (the fun-nest part!).

The prep steps are: bring out the ingredients (including the butter first to not forget like I often do) for the pastry, preparing fruit you’ll use, and separating an egg yolk from egg white for curd (easier to do when an egg is cold).

Some tips:

Save the egg white for a savory meal or a light, but protein-full dessert like cottage cheese chocolate mousse or a ricotta semi freddo dessert.

For the butter, since it’s a modified smaller amount used in this recipe, you can set it ontop of the stove while the oven is preheating. If you’ve got a standard kitchen appliance setup like mine, one or more of the stove burners turns warm when the oven is turned on (even though the stove itself is turned off).

Heat rises.

And as that happens, you can make the curd on the stove. They work great in mini fruit tarts too.

Like these (cute?) ones! I paired strawberry with tart rhubarb on a lemon curt tart that I’m taking to a picnic. Two tarts in one. 😋

They look like little dessert sushi. 🍱 And they make great catering dessert adds.

…Oh look, one extra for moi!

It looks a bit craggy, haha. Like a wheel that won’t go far!

But truth is, I never aim for perfect shapes. Good is good enough. Because I know they’ll get gobbled up in nanoseconds.

I kinda like that they’re rustic, as there’s no mistake that these are home made!

And make no mistake they are as delicious (if I may say so) when you pop them in your mouth.

…Did I already mention they have no added sugar (as a bonus)?

I kept mine without added sugar (besides the sweetness in natural fruit).

But on that note, for a glazed look and to keep it low-sugar, you can add a healthy drizzle of honey that pairs well with the fruit flavors and especially well with pastry buttery flavors. This keeps the dessert bite sweet and in good balanced taste proportions…

The small amount of lemon curd goes exceptionally well with strawberry.

…Maybe serve with a strawberry lemon trifle parfait?

Some like raspberry, but I think straw-lemon is a heavenly balanced pairing. And butter and honey is on that same high level.

You’re in for a sweet treat (…even if it’s bite size sweet craving one!).

Ready to make this?

Fruit Pastry Tart (Low-Sugar)

This is a simple dessert that makes for a great catering table. This will make 6 mini tarts or 2 hand-size pastry tarts.

Course Dessert

Cuisine American, French

Author Brandy @ Healthy Happy Life Secrets

Ingredients

1/4 cup all purpose flour
1 Tbsp softened butter
1 Tbsp water (plus more)
lemon curd (instruction below)
fruit of choice
honey (optional)

Instructions

Cut the softened butter into small pieces and incorporate (fully coat) into the flour. Use just enough water to bring the butter and flour together. The water will make up for the small amount of butter that will adhere to the the flour. Make a pastry disc. Cover and refrigerate for a few minutes.
Shape pastry in muffin tin. Bake at 350°F for about 35 minutes or until edges and bottom are golden brown. Let cool at room temperature.
Make the lemon curd. On low heat, combine 1/4 cup flour, 1-2 Tbsp butter, 1 egg yolk, and 1/2 tsp lemon juice or zest. Add the egg yolk last. Stir constantly so egg doesn't cook. Once the mixture comes together, remove from heat. Refrigerate for a few hours.
Add a small amount of curd in pastry tart shells. Add fruit of choice on top such as as seasonal berries.
For a glaze look you can drizzle a small amount of honey ontop.

Ricotta Dessert (No-Bake) – Semi Freddo

Ricotta dessert with meringues, that’s a (no-bake) frozen semi freddo dessert I can eat any day. Especially hot summer days!

And if you like the 2xx protein (ricotta and egg whites) combo, you’ll love this low-sugar healthy dessert.

I added a lemon custard because that’s the fruit tasty season we’re in. And some toasty coconut vibes that pairs well. It’s light. And it looks light.

The lemony color and egg white color is so pretty.

Btw, lemons are citrus and are actually a winter fruit. 🍋

But they are enjoyed in desserts in summery, so you can enjoy lemons year round like you can bananas.

And if none are at hand, this would be delicious with simply raw honey or a vanilla extract. Or your blue or red berries. You decide!

And you can make this dessert so easy, and as easy as you can put together food layers in a breakfast parfait.

Here, with a dollop of smooth ricotta and pillowy light egg whites combined, you’ve got a summery low-fat dessert to enjoy!

And when you freeze your dessert, then you can a delightful frozen (semi freddo) dessert good for balmy hot days when you want to peel off layers and jump in the water.

I first heard about the half cold dessert when I was consulting with an Italian restaurant in Capitol Hill where the food was freshly prepared daily by a Tuscan chef.

And I had seen half spoon decorative (and tasty) smears on dessert plates… in lieu of ice cream. The semi freddo held up better (after all it’s half cold!) and didn’t slide off of a plate like ice cream does, when the melty temperature hits.

But if you’re not near authentic Italian eats, then making this frozen dessert can become your new home gelato flavor wheel of choice.

This is a gelato wheel I saw out and about..

And using a wheel as inspiration, the best part of this ricotta semi freddo recipe is you don’t need an ice cream machine or special gelato maker to make this semi freddo ricotta dessert! You just need a freezer and some basic kitchen tools.

Gotta love that this is one freddo you don’t need to be ‘fraidy of!

Also check out these lighter (great for summer!) desserts, that are restaurant delicious!

Ricotta Dessert - Semi Freddo (Low-Sugar)

This is a delightful healthy protein dessert.

Course Breakfast

Cuisine American, Italian

Author Brandy @ Healthy Happy Life Secrets

Equipment

mixer

Ingredients

2 egg whites
2 Tbsp ricotta
curd or sweet (honey) drizzle

Instructions

Beat the egg whites on a mixer into a fluffy meringue about 3-4 minutes on medium-high setting. This is a low-sugar recipe so there is no sugar add to the egg whites (if you choose). You won't get peaks but you will get a fluffy meringue cloud that will work well in this meringue dessert.
Add ricotta by hand and combine fully. Add to a freezer safe bowl or glass.
Freeze for at least 30 minutes and then add curd if adding. Freeze again for a cold elevated dessert experience or enjoy!

Pavlova Fruit – No Flour Dessert

Pavlova fruit dessert is a delicious meringue based dessert with fruit. You usually see Pavolovas piled high with berries. But a hot tropical twist to that can be with fruits like Vitamin-C rich pineapple, kiwi, guava, bananas, mango, and cherries to make a rainbow effect as in eat-from-the-rainbow anti-inflammatory healthy. Recipe below.

Rainbow pavlova fruit dessert grits based pie.

You can also omit the sugar in your egg-white meringue base for a no-added sugar dessert that’s just full of juicy fruit sweetness.

If you’re feeling the dry air, then this is a good way to hydrate with food-as-medicine.

And instead of a traditional egg meringue base altogether, you can add a grit or oat pie base bottom. Save your egg yolks for pasta, curds, and ice cream.

Either way is a way to enjoy the tropics from home, and the healthy benefits of tropical fruits.

Loaded with Vitamin C and fiber, fruit also have minerals and are high in antioxidants and anti-inflammatory ingredients. Most tropical fruits are also very juicy to quench your thirst and cooling. Instead of reaching for a beverage with calories, eat healthy tropical fruits.

What’s fun about a Pavlova fruit dessert is you can make it your own swirls and patterns.

Like I did with this one leaning into dark color fruits like pomegranates that are fall fruits usually available around September.

…Or a spring fresh fruit sweet-tart one. This is such an easy and great dessert way to celebrate seasonal fruits and zhugh up a breakfast or brunch.

This one has a no-sugar meringue base (egg whites only). And believe me the sugar was not missed… with strawberries and rhubarb that are fresh around May months. And added blueberries and Greek yogurt to lean into the healthy ingredients.

The dreamy meringue colors were made from plant-based natural food colors that contrasts well with red fruits.

Whatever you’re color-vibing on, you can make eat-from-the-rainbow healthy colors from natural foods (that I’m all about)! 🎉

What’s not to love about a Pav-love-a?

Pavlova Tropical Fruit Meringue Pie

This will make a 6-8" meringue base depending on how much you spread out. You can add a lighter pie bottom and add tropical fruits ontop that are high in Vitamin C. You can make this in under 2 hours.

Course Dessert

Cuisine American

Prep Time 5

Cook Time 1 15

Total Time 1 50

Author Brandy @ Healthy Happy Life Secrets

Equipment

silicone mat
baking pan (optional)

Ingredients

Tropical fruits, chopped
2 egg whites
cream of coconut or Greek yogurt

Instructions

For Pavolva, whip at least 2 egg whites to medium peaks to make the meringue base. Usually 5-7 minutes with a mixer on medium to med-high speed. Add meringue shape you desire to a baking pan with a Silpat mat for easy intact meringue lift.
Bake in 200°F oven on lower oven rack until the meringue feels solid and formed (like packed snow) or edges begin to lightly toast, usually about 1 hour and 15 minutes. Let meringue cool in refrigerator for about 30 minutes.
You can use the meringue as a base or you can separately make a grits pie base that's quicker to bake, with grits, egg, coconut oil, and a little water or liquid that complements tropical fruit flavors. Add enough grits until the base sticks together. You can substitute grits for oats. Bake in slightly higher temperatures (e.g. 325°F) until pie base comes out clean with a toothpick. You can add to upper oven rack with meringue at 200°F and after you pull out the meringue, turn the heat up and leave the pie in the oven. Let cool. And then add meringue ontop.
Ontop of meringue, add fruits of choice or on-hand and make a pattern design or pile ontop. Layer or dollops of Greek yogurt if you like or pipe coconut cream (solid flesh of coconut).
Tropical fruits are great decorations as you can cut out shapes with cookie cutters. (e.g. dragonfruit, pineapple, passion fruit, and guava). If you want to keep it less fruit sugar, use berries and green bananas.

Notes

Do not add any fat (e.g. butter or oils) to the pan. I recommend using a Silpat or silicone mat (not parchment paper or foil) for easy meringue peel off. If you don't have a pan that it fits in, just use the silicone mat with the meringue ontop in the oven.

High Fiber Food List and Surprising Facts

High fiber food helps you have a naturally gut healthy life. And if you’re fiber-maxxing these days, some foods are higher fiber in each food category.

Besides this printable graphic, check out the selected list below of highest fiber foods.

…Which btw, increasing fiber may be catching on as a trend, but it not a new healthy idea. Your GI tract has always loved you and those before you for increasing fiber.

…and it has been on a nutritional label for years, but is still often overlooked.

The dietary fiber line item is under the carbs category, but indigestible, unlike carbs (that are digested).

And the indigestible fiber supports a healthy gut life.

…Where the fiber we eat comes from foods that have outer plant-based fiber, such as wheat and fruit skins.

Wheat bran and prunes are good examples of the XX in fibermaxxing, as super fiber foods.

And basically, there are two kinds of fiber that make up dietary fiber count: soluble and insoluble.

Many plant-based foods have both, but when we think of fiber to help food passage, it’s the insoluble fiber kind that we need more of daily.

Think of insoluble fiber as a growing bigger tumbleweed in the desert.

And in the gut, that could be a wad of cabbage or popcorn moving through your body’s water channel tract.

…Or it could be other daily foods like leafy greens, nuts, lentils, beans, and plant-based foods that also have high fiber counts.

Fiber foods are usually affordable foods year-round at places like Aldi grocery stores… and you can find interesting fresh-off-the-farm grown seasonal foods at local farmers markets, such as different kinds of radishes and leafy greens.

The common mature version of these plants generally have more fiber than say microgreens that are the baby versions, and super healthy for other reasons.

Then there are the cereal grasses with fiber, such as wheat, that can be added in your daily diet, like in a fiber healthy brownie recipe that you can make and even enjoy for breakfast.

…And another breakfast way to get in these fiber foods is from organic fruits in a smoothie.

Adding fruit skins to your blender helps you consume more fiber.

Today women are recommended to get approximately 25-30 grams, and for men, 30-38 grams of fiber.

And these are just a few high fiber food suggestions where you can rack up more gram points:

Smoothies – Fruit and veggies are good sources of fiber, and whether it’s a sweet smoothie or green smoothie, your body fiber benefits. Or a veg-fruit blend of the two like in a green mango smoothie.

…Oh, and you can make delicious dessert smoothies too (which is my favorite), like a blueberry cheesecake smoothie.

Did you know cocoa powder has 7-9 grams of fiber per ounce? That’s double or more fiber than. in a medium apple. Finding an unsweetened and natural cocoa powder (not an alkalized Dutch processed) is healthier.

…And that you can add to a chocolate fiber-y coconut chocolate smoothie.

For more healthy smoothie ideas, get the FREE smoothie guide.

Green lentils – Peas and lentils are related, but from different plants or parents. They’re like cousins to each other. And you can make mushy peas with higher fiber via green lentils, that substitute green peas (that don’t have as much fiber).

Navy beans – The queen of high fiber beans are navy beans. Navy beans are also called pea beans (they have that in common with chickpea-garbanzo beans that also have both pea-bean in the names).

They may not be as easy for you to source as other beans, but are often found in a 15-bean bag. You can easily make this a healthy meal in a homemade bowl of turmeric soup.

And if you’re having a tough time finding these beans (vs cannellini or Great Northern beans that navy beans are often confused with), check out dry beans at places like Walmart markets that usually have a larger selection at lower prices. And you can’t go wrong with pinto beans either.

But if you’re hesitant about beans altogether, you can avoid the reason why many people sometimes stay away from the bean digestive effects…

Tip: And if that’s your bean experiences after digested, try a bag of dried beans. Soak the beans overnight or longer in a bowl of water. Absorbing the water, the beans will expand and grow in size, maybe as big as a lima bean, so add more than enough water to fully cover. Then low and slow cook the beans until soft.

Try them and note the difference for your body. Either way, it will be a different experience than canned beans.

Psyllium husk – This is one of those supplemental powders that has been around. It’s definitely an alternative, but one that often comes with additives and sugar. You can get enough fiber from your healthy food diet if you try.

…So maybe challenge yourself to get enough fiber from foods? Because then you’re eating more plant-based foods that also offer vitamins, minerals, and anti-inflammatory body benefits. Just a thought.

Artichoke – This a prebiotic food that feeds good bacteria (good for a gut baby). The common globe artichokes look more like pretty green roses with the concentric petals.

You’ve probably also heard of Jerusalem artichokes… that are tubers (like water chestnuts or potatoes) and not related to those artichokes. They actually look more like potatoes on the outside. But that’s okay if you get confused between the two, as both are fiber healthy.

Both artichoke types have prebiotic fiber (inulin) that feeds good bacteria, found also in asparagus, chicory root, garlic, bananas, alliums (e.g. onions and garlic).

Passion fruit – The passion fruit is also passionate in fiber with about 25 grams per cup compared to 8 grams in berries like raspberries, that are also considered high fiber fruits.

But passion fruit is great for people who don’t love sweet fruits, but if you do, you can pair with other tropical fruits in a smoothie, like sweet dragon fruit, pineapple, or kiwi that are easier to source. Or add in to coconut.

Avocados – You can find avocados on so many healthy lists, but as for fiber, it’s also a winner! It’s higher than many fruits. So add the superfruit in your smoothies, dips, and smears. You can try with coffee that’s a laxative, in a 2xx morning avocado coffee smoothie. 🥑 And then grow a little avocado plant from seed.

Prunes – These are dried plums that are good snacks that have balanced soluble and insoluble fiber. Plus you’re eating the skins that are mostly insoluble fiber (reason for daily fiber) and the flesh or pulp is soluble.

And they taste consistent. Because you probably remember the plum tastes from in season vs. off season where they can be sweet or sour.

For prunes, the natural fruit sugar in them act as laxatives. They make great home snacks (and not so much take-a-long-snacks). And you can try adding to your cooking, like pairing with meat if you eat.

Wheat bran – A wheat kernel has bran (outer layer), germ (inner seed) and endosperm (middle layer). Whole wheat flour has all, but the bran has the higher insoluble fiber, like most skins.

Flour is also more processed. But you can easily add wheat bran into your bakes like a whole grain roll or daily biscuit. You can also get this in your fortified cereals if you don’t like to bake.

Barley – Getting both soluble and insoluble fiber, barley has both like prunes.

To prepare, it’s easier than dry rice. It’s closer to quinoa where you can dry toast for a minute (optional), and then cook in water until soft.

It’s a good alternative to rice or oats. It’s a healthy ancient grain like buckwheat and amaranth where you can add a little into your bakes.

…That makes this ‘lil home baker happy. 😊

Healthy Brownie – High Fiber and Surprisingly Good!

Healthy brownie with fiber (and protein) can be made with wheat bran and wheat germ. You can 2XX (and fibermaxx). And have a delicious dessert good for breakfast or anytime.

Oh, and healthy especially with buckwheat flour added that’s in this fudge-like brownie recipe.

Also, learn how each kind of flour impacts your healthy brownie’s texture, and which flour has the most fiber. So you can decide which fiber to add in this healthy brownie. I’ll help you below…

Fiber is plant-based indigestible food that helps digestion. Think of whole wheat and other insoluble fiber sources, like tumbleweed passing through and picking up particles that would otherwise stay longer in your body.

Soluble fiber is good for helping cholesterol and blood sugar. And supporting optimized weight below the belt.

And daily fiber helps you feel leaner and look your best in your jeans… and who doesn’t love that?

So a healthy brownie is a simple way to lace in healthy ingredients that help our health… and satiate a sweet tooth. And in the duo benefits, you have your choice of healthy ingredients.

Here’s the healthy skinny, so you can make your ingredient choice as to which ones you want to include for your brownie this time.

First up is is the wheat germ ingredient, that’s the seed. It’s where it all begins for a wheat kernel…

Wheat germ has more protein and Vitamin E that also is an antioxidant. And wheat bran has more fiber than the good germ which is good for weight management.

Wheat bran is also part of the wheat kernel, like the skin or outer layer that’s super high in fiber. When you buy wheat germ, you’re getting more vitamins and minerals that embryos carry. And wheat bran has more fiber.

Whole wheat flour is more common and balanced with germ and bran in it, but it’s more processed. It includes the endosperm, that’s the middle layer and starchy section that helps make more flour.

Think of whole wheat flour as the more healthy alternative with more protein and fiber compared to or vs. (white) all-purpose flour.

Then there’s buckwheat… that’s a gluten-free flour choice.

Buckwheat is a super food and is actually not a wheat. That’s why it’s gluten-free. It has an even higher amount of fiber for fibermaxxing if that’s one of your heatlthy missions. It’s a good add for most sweet and breakfas-y dessert recipes like a blueberry scone or buckwheat ginger cookie snap.

…So those are the wheat options (both gluten wheat and gluten-free buckwheat flour)… and then there are a couple other good healthy brownie gluten-free options, including coconut flour and oat flour.

Coconut flour vs. whole wheat flour vs. oat flour

For the healthy brownie recipe options, you can decide between whole wheat flour, oat flour, and coconut flour as the main brownie flour. And the others (germ, bran, and buckwheat) are healthy supporting adds.

If you’re trying to do a fully gluten-free healthy brownie, buckwheat, oat, and coconut flours or a combo of them would be good choices.

Coconut flour is super high in fiber with over 20 grams or more per 1/2 cup (about 100 grams). Coconut flour has more insoluble fiber (and more fiber than oats). Oats has more soluble fiber (overall 3-4 grams of fiber per 1/2 cup or about 100 grams). Whole wheat flour has 6-7 grams of fiber per half cup.

If you’re looking to control blood sugar or cholesterol, then oats would be a good brownie ingredient choice. And the best choice for a healthy fudgy brownie. You can simply grind rolled oats to make the flour.

And besides coconut and oats, another gluten-free alternative is black beans that will give a more lumpy brownie with 6-9 grams of fiber.

It’s a good option if you have extra bean cans around (or kicking the cans deciding which ingredients to choose 😀)… and you want to have a more balanced soluble and insoluble fiber eating experience. For a brownie with black beans, to enhance flavor, you can add black coffee as a flavored liquid instead of regular water.

Healthy Brownie Tastes and Textures

Adding or subtracting flours won’t impact the brownie taste negatively (as cacao powder or chocolate-y flavors is the main brownie flavor and another healthy ingredient).

Unsweetened 100% cacao powder (cocoa baking powder) is anti-inflammatory. It helps to make this an overall low-sugar brownie.

And for a healthier sweetener, honey is also used, but you can substitute for a smidge of healthy monk fruit sugar (that’s better for a cake-like brownie, e.g. with whole wheat flour).

For additional flavor pairing or for no-added sugar, you can use peppermint extract for a chocolate mint brownie or coffee to enhance the cacao flavor tastes.

And besides tastes, you can favorably change the texture of the brownie you choose by the flour choices you make.

Whole wheat flour (a fully gluten option) will help make your brownies flour-cake-like, and a smoother batter (less healthy bumpy or rustic). And if you add baking powder (and/or baking powder), that will help the brownie rise in the oven.

But gluten-free flours like coconut flour will stay about the same height before and after the oven bake. Coconut flour brownies will be more dry for texture: the coconut flour batter will be more dry and the brownies out of the oven will be too.

For coconut flour brownies, I leaned into coconut tastes with shredded coconut here…

And if you’re feeling like coconut vibe-tastes, then you’ll love this no-bake and low-sugar chocolate chip coconut bar.

…And finely ground oat flour brownies will give more of a fudge-y brownie (like a flourless cake). The baked brownie will look more like the batter, than not at all. Brownies are simple that way. You can kinda predict what they will look like on the other side of the oven. 😊

…Where the brownie batter will be more like a slightly sticky cookie dough with some grainy oat bits. And more like a store bought brownie mix than say with coconut flour.

So, weighing fiber types/amounts and brownie texture differences and what’s priority to you, will help tip the scale toward as to which flour(s) you choose this time for your healthy brownie plate.

And as you’re deciding flours if you haven’t already, this brownie recipe also has egg white and applesauce as healthy binders.

…Which btw I love substituting using any butter or egg yolk with unsweetened applesauce in a healthy brownie. And if you like applesauce in general, you’ll also like a fruit roll up or applesauce cobbler.

Longer Lasting Brownie

Applesauce will help your brownie last longer if you want to make a larger batch. And coconut oil will help that mission too.

You can use another oil like light olive oil or canola oil, but it will not last as long at room temperature. Those oils can grow rancid quicker at (warmer) room temperatures.

And the same goes for liquid choices. Milk (and liquids that need to be refrigerated) will not last as long vs. using water (or an enhancing liquid like black coffee).

…So now that you have all the brownie ingredient notes, are you ready to make this delicious, one-bowl batter recipe?

Healthy Fudgy Brownie

This is a 2X fiber brownie that has no black beans. It's fudge and less cake-like. This will make 6 small brownie bites or 2 regular size square brownies.

Author Brandy @ Healthy Happy Life Secrets

Ingredients

1 Tbsp buckwheat flour
1 tsp wheat bran
1 tsp wheat germ
1/2 cup ground oats or coconut flour (see notes)
1/2 cup cocoa powder (100% unsweetened cacao recommended0
1 large egg white
1 Tbsp applesauce, unsweetened
1 Tbsp coconut oil
1 tsp raw honey
chocolate chips (optional)
water (1-2 Tbsp or more as needed)

Instructions

In one bowl, hand combine ingredients with a spoon.
Bake at 350°F/180°C for about 15 minutes. Do not overbake.

Notes

If you want to turn this into a cake-like brownie, add 1/4 cup whole wheat flour and 1 tsp baking powder.

Oat flour is better at blood sugar and lower cholesterol and coconut flour is good for supporting regular digestion. Coconut flour will make a more dry brownie, and oat flour will give a more fudgy brownie.

Add enough water (or liquid) to get a smoother batter that fully incorporates the flours of choice.