Brownies for Breakfast
Fudgey Caramel Pretzel Brownies (Vegan, Gluten-Free)
That’s right, brownies are for breakfast. When they’ve got some ooey gooey goodness and nourishing nutrients packed in. Salty and sweet.
Plus: they may actually boost your serotonin levels.
Estimated time: 1.5 - 2 hours TOTALBaking time: 35 minutes
Effort/Skill: Medium
Preheat oven: 325F
Ingredients & Directions
Brownies
1 cup almond flour
¼ cup coconut flour
½ cup coconut oil
¼ cup coconut sugar
½ cup cane sugar
1 tsp vanilla
¾ cup cocoa
2 tbp chia seeds & 3 tbsp water
1 mashed ripe banana
½ cup chunky peanut butter
¼ tsp sea salt
½ tsp baking powder
¼ cup water
Caramel
8 medjool dates, pitted
½ cup almond milk
1 tsp vanilla
¼ tsp sea salt
Chocolate Ganache
1 pkg vegan chocolate chips
1 can coconut milk - solid portion only (don’t shake before opening)
Toppings
Pretzels (gluten free) - crushed into bite-sized bits
Directions
Brownies
Preheat oven to 325F.
In a medium bowl, blend the coconut oil, sugars, chia seed mix and blend well until whipped or fluffy.
Add the vanilla, salt, peanut butter and banana to the mix and blend for 3 minutes until smooth. Add the remaining dry ingredients and add in the water for the right brownie consistency.
The mix should be thick and not cake-like, but still have some liquidity to it.
Pour into a greased or parchment lined 7x11” or 8x8” pan.
Bake for 30-35 minutes.
Caramel sauce
In a blender, add in the almond milk, dates, vanilla and sea salt.
Blend well until very smooth.
Place in the fridge for 30 minutes while the brownies are in the oven.
Chocolate ganache
Just before the brownies come out of the oven, place the thick part of the coconut milk in a small saucepan and heat on medium heat until it starts to bubble. Stir constantly.
Once the milk is hot, remove from heat and add in the chocolate chips.
Stir in the chocolate chips until consistently smooth and set aside.
Stir occasionally so it doesn’t set.
When the brownies are out of the oven and cooled, whip the ganache and place in the fridge to firm up. (see below)
Putting it together
When the brownies are done, remove from the oven and let cool at room temperature. If you’re in a hurry, place them in the fridge after an hour.
Whip the chocolate ganache again and place in the fridge to firm up.
After an hour or more, take the caramel from the fridge and spread evenly over the cooled brownie cake.
Sprinkle pretzel bits on top, if desired.
Let the brownies set for 15 minutes in the fridge.
Top off with the chocolate ganache and chill in the fridge.
Enjoy with some more pretzels on top. Serve with ice cream and sprinkle cocoa on top.
NOURISHED FACT
Aside from craving chocolate (https://nourishedwillow.com/blog/quickest-healthy-chocolate-fix) and adding antioxidants to the diet, it got me thinking about the brain and mood.
Can chocolate help boost your mood?
I wanted to dig around and research dark chocolate and its relation to serotonin levels.
First of all, serotonin is a neurotransmitter in your body that is helpful in moving food through your intestines, constricting blood vessels and most of us know it for its function as a mood influencer.
Dark chocolate (85% or more cocoa) may actually increase serotonin levels. While 70-85% cocoa contains the most L-tryptophan (versus 50% or 100% cocoa), a precursor to serotonin. (1)
To keep it short and simple, enjoying some of the tryptophan-loaded cocoa in chocolate could in fact boost either the production of serotonin. Leaving the chocolate-eating individual feeling calmer, happier, or in some cases, less anxious.
Chocolate also contains tyramine, derived from tyrosine (a precursor to dopamine). Dopamine is that neurotransmitter that tells you to get more and more of whatever is making your brain feel rewarded. In this case, chocolate.
There’s also the shorter-term effects from carbs (specifically sugar) and their ability to boost mood in the immediate term.
A little chocolate won’t hurt you and can actually boost your mood, scientifically saying. A little chocolate while taking an early evening beach walk may also help to boost that mood!
(1) Journal of Chromatography A, Vol. 1232, 6 April 2012, p 158-165
