Después de estos días de fiesta y de típicos dulces de semana santa y cuaresma, toca volver a los placeres un poco más saludables. Para ello nada mejor que este delicioso Brownie saludable de chocolate y boniato. Sin azúcar, sin gluten y vegano.
Si eres amante del chocolate, no lo dudes, ésta es tu receta, sabroso , «chocolatoso» y encima saludable. ¿ Quién da más? Imposible resistirse.
Es increíblemente fácil de hacer y con ingredientes saludables, sin harinas, ni azúcares refinados. Además, en esta ocasión, hacemos honor a los boniatos, incluyéndolos en una receta dulce que hará las delicias de todos.
Nuestros amigos los boniatos
El boniato o batata es un alimento rico en hidratos, proteínas, vitaminas antioxidantes y minerales esenciales. No es de extrañar, que sea uno de los alimentos estrella en cualquier receta saludable. Primo hermano de las patatas, contiene sin embrago más vitaminas que estas.
Rico en carbohidratos, nos aporta energía con pocas calorías, además de almidones naturales muy fáciles de digerir. Son además ricos en azúcares simples, pero tranquis, que su carga glucémica es baja, por lo que la glucosa pasa lentamente a la sangre. Por si hay algún diabético en la sala. Además, compensa los azúcares con un aporte de fibra importante. Lo que los hace de verdad, un alimento muy completo y saludable para toda la familia.
Tienen encima, un color y una textura suave, que hacen que cualquier plato gane no sólo en calidad, sino también belleza.
Y ahora si que sí vamos con esta fabulosa receta.
Brownie saludable de chocolate y boniato. Sin azúcar, sin gluten y vegano.
Receta fácil y rápida para comer brownies de forma saludable
- 500 gr boniato (unos 4 boniatos medianitos)
- 150 gr copos de avena (importante que sean sin gluten si eres celiaco)
- 10 dátiles (en rama, que no estén macerados)
- 125 gr harina de almendras (es decir almendras molidas)
- 30 gr cacao puro en polvo
- 60 gr aceite de coco (se puede sustituir por el aceite que más os guste: de girasol, de oliva suave , de almendras, aguacate etc)
- 2 cucharadas sirope del sirope que más te guste (puede ser de arce, agave, coco…) (si no eres muy dulcero puedes saltártelo)
- 50 gr leche de coco (Yo he usado de coco, pero lo puedes sustituir por la leche que más te guste)
- 100 gr pepitas de chocolate (ES OPCIONAL también se puede sustituir por nueces o cualquier frutos seco al gusto.)
PARA EL GLASEADO DE CHOCOLATE VEGANO
- 60 gr aceite de coco
- 2 cucharadas mantequilla de cacahuete (se pude sustituir por mantequilla de almendras o avellanas)
- 1 cucharada cacao en polvo
- 50 gr chocolate
Precalentar el horno a 180ºC
Lo primero es pelar y cortar los boniatos para asarlos. Yo los he cocido en el microondas 8 minutos a máxima potencia. Pero pueden asar en el horno a 180ºC unos 20 minutos, cocer o hacer a vapor.
Mientras se hacen los boniatos y pesamos el resto de ingredientes, me gusta dejar un poco en remojo con agua caliente los dátiles, para que se ablanden un poco y luego sean más fáciles de integrar.
Y ya solo queda mezclarlo todo. En un procesador de alimentos, tipo Turmix, Thermomix o Minipimer, iremos echando todos los ingredientes.
La avena
El cacao en polvo
Harina de almendras
Los dátiles SIN hueso
Por último la leche, el aceite de coco derretido y si sois muy dulceros algunas cucharadas de sirope. Y a darle caña a la máquina hasta que quede una mezcla homogénea.
OPCIONAL: Antes de verter la mezcla en el molde añadiremos si queremos las pepitas de chocolate o las nueces o frutos secos.
Forrar o engrasar unos moldes y hornear unos 40 minutos a 180ºC con calor arriba y abajo. Yo lo he hecho en un molde grande rectangular y varios más pequeños individuales, pero se puede hacer en cualquier recipiente apto para el horno.
Mientras se enfría el brownie al sacarlo del horno, podemos ir preparando el glaseado. Para ello basta con echar todos los ingredientes en una cacerola.
Poner al fuego medio y remover hasta que se disuelva.
Glaseado listo
Ya solo queda verter un poco del glaseado por encima de los brownies y esperar a que se enfríe. Lo de esperar es la parte más difícil 🙂
En casa ha volado casi antes de enfriarse por completo y es que de verdad que es un placer de chocolate. Si eres amante del chocolate y quieres cuidarte no lo dudes, este es tu brownie.
Para quienes a veces me preguntan por donde conseguir ingredientes ecológicos, veganos o sin gluten, os dejo este link directo al supermercado ecológico online NATURMEAL, encontrareis infinidad de artículos e ingredientes. Es una pasada, a mí me encanta y con tal cantidad de ingredientes se me ocurren infinidad de recetas. 🙂
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