This recipe of Chocolate Banana Brownies will win every chocolate lover’s heart. These brownies are perfectly fudgy, chocolaty and guilt free treats. Warm up and pair them with a big scoop of vanilla ice-cream or whipped cream and a cup of coffee to take a ride to food heaven. I am always on lookout of reducing fats in my bakes, and this time I used the goodness of Avocado to do the same.
I filled these brownies with the nutrition benefits from avocado and banana. Cacao nibs are my usual choice instead of chocolate chips since they lend such a nice dark chocolaty flavor to the bakes along with all the health gains it brings along to the dish. I have used whole wheat flour as the base and brown sugar to lend the needed sweetness. The bananas are sweet by themselves, but brown sugar gives the bake a nice caramelized taste that takes it to another level.
The avocado is a rather unique fruit. While most fruit consists primarily of carbohydrate, avocado is high in healthy fats. It’s often referred to as a superfood, which is not surprising given its health properties. Avocado is an excellent source of good fats and replaces the butter or oil perfectly in the recipe. They do not contain any cholesterol or sodium and are low in saturated fat. Also, avocados are very high in potassium, which should support healthy blood pressure levels. Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the primary reasons for the health benefits of olive oil. Many studies have shown that eating avocado can improve heart disease risk factors like total, “bad” LDL and “good” HDL cholesterol, as well as blood triglycerides. Avocados are rich in fiber — about 7% by weight, which is very high compared to most other foods. They are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts.
Banana provides you instant energy and is very good for the stomach. Loaded with fiber, both soluble and insoluble, they tendency to slow down digestion and keep you feeling full for a longer time. Bananas are rich in essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy. Because of the high iron content in bananas, they are good for those suffering from anaemia. Bananas are good for your heart.
Cacao nibs are small pieces of crushed cacao beans — or cocoa beans — that have a bitter, chocolaty flavor. They’re produced from beans derived from the Theobroma cacao tree, also known as the cocoa tree. Cacao nibs make an excellent addition to many dishes, including smoothies, baked goods, meat dishes, and beverages. After harvesting and drying, cocoa beans go through fermentation and then cracked open to produce small, dark bits — or cacao nibs. They’re amongst the least processed cocoa products on the market and substantially lower in sugar than other chocolate products, making them a healthier alternative for chocolate lovers. Unlike many chocolate products, cacao nibs are naturally low in sugar. Cacao nibs are highly nutritious, providing an impressive amount of protein, fiber, healthy fats, minerals, and plant compounds like flavonoids. Cacao nibs and other cocoa products may offer anti-inflammatory effects, boost your immune system, and protect against diabetes, heart disease, and certain cancers. However, cacao nibs contain stimulants that may cause adverse effects if consumed in excess. You should also use caution or avoid cacao nibs if you’re pregnant, breastfeeding, or sensitive, or allergic to chocolate or dietary nickel.
Baking with whole wheat flour is healthier, mainly because of the fiber content, which will help stabilize blood sugar levels when consuming sugary pastries. Dietary fibers in whole wheat prevent constipation, lowers blood cholesterol, and promotes weight loss. There is more nutritional value in whole-wheat flour than white flours. It contains more vitamins such as B1, B3 and B5. White flours have the same vitamins but lower in content because of the refining process.
Brown sugar is totally free of chemicals, unlike white sugar. It is because brown sugar contains molasses which is composed of essential minerals like calcium, iron, magnesium, potassium and phosphorous. This provides your body with important minerals. The potassium, found in molasses, helps in relaxing the uterine muscles and eases contractions that occur during menstruation. Brown sugar is very good for women to recover fast after delivery. Doctors recommend people suffering from asthma and other respiratory problems to replace white sugar with brown sugar. The consumption of brown sugar will prevent asthma and fight against other allergic reactions.
The brownies are perfectly fudgy and the bananas lend a nice complementing flavor to the bitterness of cacao nibs. I had baked them for a health freak friend who is sadly the only chocolate lover in her family. On the occasion of her son’s birthday, when everybody else was enjoying a pineapple flavored bake, I offered her these brownies, which instantly brought a big smile to her face. I am sure all chocolate and brownie lovers out there will enjoy this recipe as much as my friend did. Do share your experiences with me. Stay Healthy!! Happy Baking!!
Chocolate Banana BrowniesCourse: Dessert, SnacksCuisine: AmericanDifficulty: Easy
Chocolate banana brownies with zero oil or butter and perfect for all chocolate lovers. It’s perfect treat filled with avocado, whole wheat and cacao nibs.
1 cup whole wheat flour (see recipe notes for other options)
1/4 cup unsweetened cocoa powder
2 large over-riped bananas
1 medium ripe avocado
1/2 cup roasted cacao nibs (see recipe notes for other options)
3/4 cup brown sugar
1 egg (farm-fresh) (see recipe notes for eggless version)
1 tsp cinnamon (optional)
1 tsp vanilla extract
1 tsp baking soda
- Preheat oven to 170 degree Celsius for 15-20 minutes. Grease a 6 x 8 inch baking tray and line it with a baking sheet.
- Peel and dice, avocado and bananas.
- In a food processor (or blender), add pieces of avocado, egg, vanilla extract and bananas. Blend until smooth.
- Add in flour, brown sugar, cocoa powder, baking soda, and cinnamon. Pulse and blend the dry ingredients well to get a smooth batter. Scrape off the dry ingredients from sides of the blender to ensure even mixing.
- Drop in 1/4 cup of cacao nibs into the batter and mix well with a spoon. Please note that the batter will be thick.
- Pour the batter into the greased baking tin. Sprinkle the top with the remaining cacao nibs to cover the surface of batter..
- Bake for 55 minutes. The top of the bake will become dry and batter will rise. A toothpick inserted into the pan should come out clean.
- Let the bake cool down completely before taking it out of the tin. The bake may feel a little moist because of banana in the bake. Do not worry, it gets the perfect texture once cooled.
- Use half and half mix of whole wheat flour and all-purpose flour if you dislike whole wheat flavor in your bakes. For a regular bake, all-purpose flour can also replace the whole wheat flour.
- The chocolate chips or crushed dry fruits like almonds or walnuts can replace roasted cacao nibs in the recipe. Please note that cacao nibs are bitter and when sprinkled on top further get roasted and get a dark bitter chocolate flavor. If you do not prefer bitterness of deep roasted nibs, you can skip sprinkling them on top and add only to the batter.
- To make the recipe eggless, replace the egg with one flax egg. Mix one tablespoon of ground flaxseeds with three tablespoons of water and let it rest for 10-15 minutes. The mixture will become gelatinous. Use this to replace egg in the recipe.
- Cinnamon is optional in this recipe, though it lends a lovely taste to the bake.
You can refer to more recipes with similar ingredients with the links below: