Before we get into the recipe for these delicious salted fudge brownies, we need to talk digestion. More specifically, poo. We never talk openly about poo, but maybe we should! Did you know that slow digestion affects millions of people worldwide and is one of the most common reasons that people seek medical attention? If constipation is familiar to you, you are not alone; and now that you know that you are amongst friends, let’s talk about how we can keep things regular.
You probably guessed it, our diet makes a significant impact on our elimination habits. Ideally, you have at least one bowel movement each day, with ease. In fact, ideal transit time (the time in which food moves into your mouth and out your bum) should be 18-24 hours. A fun way to test your own transit time is to eat beets or sesame seeds and see how long they take to re-appear.
If your transit time is on the slow end (pun!), chances are you’re:
- not having a daily bowel movement
- straining during bowel movements
- having lumpy or pebbly stools
- feeling as though elimination is incomplete
These things are not only annoying; they are also hazardous to your health! Health starts in our gut. When food sits too long in the colon, it begins to ferment and putrefy, contributing to a whole host of nasty things including further constipation as the stool dries out, yeast overgrowth which can contribute to the dreaded “leaky gut”, ongoing inflammation in the colon, and the formation of haemorrhoids.
So, if your transit time is more than 24 hours, you know that you need to speed it up. You can do this by making some pretty simple changes to your regular diet, like trading refined grains for whole grains, adding more fruits and veggies, and incorporating more legumes in place of animal protein. One creative way of doing this is using fibre-rich flours in baking. The following recipe uses BOB’s RED MILL Black Bean Flour in place of white flour. This ups your fibre intake, reduces your consumption of refined grains, and still manages to keep your sweet tooth happy. Best of all, you won’t believe these tasty treats are good for you!
Salted Fudge Brownies
Delicious, gluten-free, fibre-rich brownies that will fool all your friends!
- 1/2 cup coconut oil
- 1/3 cup cacao
- 3/4 cup coconut palm sugar
- 2 eggs
- 1/2 tsp vanilla powder
- 1/2 cup black bean flour
- 1/4 tsp sea salt
- 1/2 cup good quality, gf chocolate chips (divided) (I use Enjoy Life mini chips)
- 1/2 tsp flaky sea salt (for topping)
Preheat oven to 350 degrees
Line a loaf pan with parchment paper
In a medium sized saucepan, melt the coconut oil over medium heat
Remove from heat and whisk in the cacao
When fully mixed, add the sugar
When fully incorporated, whisk in the eggs and vanilla
Add flour and sea salt
When just combined, add ¼ cup chocolate chips
Pour batter (it will be quite thick) into parchment lined loaf pan
Scatter the remaining ¼ cup chocolate chips on top of the brownie batter
Bake for 20 minutes (brownies will still be gooey at this point)
Top the brownies with flaky sea salt immediately after they come out of the oven
Let cool before cutting
Hint: for the tastiest brownies, put them in the fridge before serving!