Rich and Fudgy Cassava Brownie (Egg & Nut-Free)
Cassava Brownie Ingredients
3 tablespoons something sweet - I love Lakanto powdered monkfruit, but coconut sugar dissolved in warm milk of choice (see quantity below) works too
1/4 cup cacao powder - I prefer Santa Barbara Chocolate 100% Cacao Powder as they are transparent with their heavy metal content and sourcing
3/4 cup cassava flour - Otto’s Naturals Cassava flour
2 scoops Be Well By Kelly Vanilla Protein Powder* - the collagen and protein quality/quantity and chemical free extraction process is (in my humble opinion) unbeatable! Mind you the monkfruit in this 3 ingredient protein powder is ground up organic monkfruit! *Code: MUMWITHABUN
1/2 teaspoon aluminum free baking soda
1/4 teaspoon sea salt - I use Redmond’s Real Salt
Optional: 1 scoop Be Well By Kelly Unflavored Chocho Plant-Based Protein Powder* - for less of a gooey brownie. If adding chocho powder, decrease cassava flour to 1/2 c. This not only adds more complete protein and quality nutrients, but also it makes the brownie dense and smooth! You’ll feel so satisfied with a single serving of brownie without feeling tempted to clear off the whole tray! *Code: MUMWITHABUN
1/4 cup coconut oil - melted/pourable so it does not clump
1 cup coconut milk (or milk of choice)
Instructions
Preheat oven to 350 degrees F.
Combine all dry ingredients in a large mixing bowl by mixing in Lakanto powdered monk fruit, cacao powder, cassava flour, BWBK protein powder(s), baking soda, sea salt.
Stir in liquid coconut oil (melted)
Stir in coconut milk (or milk of choice). It should be semi-thick and pourable.
Scoop into a parchment lined loaf pan
Bake for 35 minutes or until a toothpick inserted into the center comes out clean.
Remove from oven and let it set in the pan for 20-25 minutes.
Let it cool completely before slicing (it will crumble if you cut into it early in the cooling process)
Once cooled, serve! Center will be a little goo-ey. Store in a container or cover with a wrap and place into the refrigerator. Brownie will become extra fudge-y and more dense once cooled in the fridge - keeps 3-4 days. Freeze to keep fresh for up to a month.
1-Bowl Cassava Brownie (V+GF+DF)
Cuisine: Gluten-Free, Dairy-Free, Egg-Free, Nut-Free, Vegan, Top 10 Allergen-Free
Course: Breakfast, Dessert, Snack
I like to show my daughter that living with food allergies can be fun, delicious, and rich. Just like this decadent top-allergen free brownie. My toddler loves to make it with me and on those days I’m craving something seriously chocolate-y and absolutely satisfying this stuff smacks. With it’s impressive collagen and protein quantity (66 grams of complete protein) via the BeWellByKelly Protein Powder base, I’m never left feeling like I need something more. These brownies are So protein and nutrient dense I feel no remorse letting my family indulge in these as a snack or even alongside a meal.
Complete protein, healthy fat, and magnesium-rich— these brownies are an answered prayer for me as a health-conscious allergy mum. To top it off, when these are baked and then cooled, the cassava base creates a plethora of resistant starch— great for digestion, a healthy waistline, and more. SCORE.
What to Expect When Working With Me
Here’s what happens in a consultation
Upon receiving your food journal and health intake form, I do all the heavy lifting to see what foods to recommend to you considering your health history, current stage of pregnancy preparation / pregnancy / postpartum, health goals, and food preferences.
I take you through a step by step process to help you understand each nutrient you need and how to get it via food. I’ll get to know you, your eating habits, and food preferences so that I can help you incorporate foods that work in conjunction with one another to maximize absorbability so your body can use it during this critical season of your pregnancy journey.
Prenatal Multivitamins & Supplementation
It is up to you if you decide to go with one - I always prefer a food first approach. I will always make recommendations based on a “food first and supplementation as needed” outlook on a case by case basis considering your food intake, unique health history, goals, and more.
I get that during pregnancy, there are so many restrictions. By consulting with me, I will tell you which foods are actually safe (more than you might’ve been told), which foods aren’t great for you/baby (& why), and which foods you can include by empowering you with the information you need to make informed decisions next time you’re craving sushi, cheese, deli meat, and seafoods.
Empowering you without fear
I found in my pregnancy and breastfeeding years that a lot of fear was instilled in me around food and not many options were available considering I struggled with nausea (in pregnancy) and food intolerances.
With my clients, I focus on the benefits of nutrient-dense foods that
play a pivotal role in pre-conception, pregnancy, postpartum
are commonly lacking in the diets of women of child bearing age statistically
fill the gap of nutrient needs that are commonly not addressed and to this day lead to the most common nutrient deficiencies in the world.. as these gaps cause new mums to have difficult health issues and imbalances well into their postpartum years and beyond.
There are certain foods that need to be included in specific quantities and ratios depending on the individual - that’s where I come in.
Final Note
It is an honor to nourish you through your journey before, during, after pregnancy, and beyond by empowering you with science and evidence based knowledge.
I’m so glad you’re here!
Eating Local and Seasonal
“Buy Local Produce - it’s better for you”
I didn't fully understand this concept at first. But as I learned to heal my gut and nourish my body, one of the fundamental principles was to eat local, longitudinal, and seasonal. There’s something about eating the fruits and vegetables that are local to where your body is vs consuming produces that’s been shipped from half way across the world.
Buying vegetables from local farmers is a great way to ensure your produce is picked at its peak, in both flavor and nutrition.
- Lily Nichols RDN, CDE
It makes more sense when you see your food as “alive” - in other words there’s a term called respiration rate.
What is Respiration Rate
When a broccoli is picked and harvested, it contains about 25% of your daily needs of Vitamin C. If it has been 7 days since being picked, that same broccoli now contains 0% of your daily needs of Vitamin C. It eats it’s own nutrients to survive.
The average carrot travels 1800 miles before it reaches your plate. The issue is, as soon as you take a plant (i.e. fruits & veggies) out of the ground/soil it immediately starts losing nutrients.
So if you look at your store bought produce and the label indicates it’s from Mexico, Peru, or half way across the world… that vegetable went on a boat, then a train, a truck, and eventually made it’s way out of the box and onto the store shelf. Meaning that’s a lot of nutrients lost in transit.
A lot of studies show that foods we eat have lost 50% of their value before it gets on our plate.
- Chris Kresser
Local & Seasonal Produce is Healthier
Locally-sourced seasonal fruits and vegetables taste incredible in comparison to it’s equivalent conventionally-grown vegetables. Some taste like literal cardboard…
Why? Literally because local produce has more nutrients still locked in. The tongue can tell.
Toddler trying local papaya for the first time
Which Nutrients are Lost Once Picked?
Antioxidants including:
Vitamin C
Folate
Carotenes
All of which are critical for getting pregnant and sustaining a healthy pregnancy and birth.
Organic Produce
Organic produce also has shown to contain higher levels of phytonutrients and antioxidants.
Quick plug for organic/pesticide free produce—studies show reducing the female body’s exposure to pesticides support a healthy, full term pregnancy and live birth.
If you’re in a pinch, the produce I recommend organic include papaya and the EWG’s top dirty dozen.
Is eating Seasonally more Sustainable?
Not only is eating seasonal and local produce environmentally friendly, but also you get to buy & eat less for the same (if not more) quantity of nutrients because you’re eating produce harvested at its peak.
Financially not in a place to purchase local produce?
Sometimes local produce is cheaper; sometimes it’s not. If finances are stopping you from buying quality produce, opt for frozen organic vegetables and fruits! I for one am a huge fan of costco’s frozen organic broccoli and berries. Sure, the texture won’t be the same but a lot of vitamins and minerals are preserved (i.e. iron, calcium, zinc, magnesium) via freezing. Studies show the vitamin content is occasionally higher in some frozen foods like frozen broccoli, green beans, and blueberries - these foods are said to have more B vitamins and Vitamin C in their frozen state than equivalent fresh varieties. (Source: NYtimes)
