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sugarfree chocolate brownie recipe

Sugarfree chocolate brownie recipe (banana sweetened)

Delighted to share with you this low fructose sugarfree chocolate brownie recipe, kindly contributed by The Sugarfree Siblings.

Replacing sugar with a natural version (like a banana) is a great step to eating less of the refined stuff and the fact that each of these sugarfree chocolate brownies is just sweetened with 1/4 of a banana means they are also going to hit the chocolate spot without a natural sweetness overload.

Sugarfree chocolate brownie recipe

sugarfree chocolate brownie recipe

Recipe & images by the Sugarfree Siblings

Serves 4

  • 1 banana
  • 4 tbsp coconut cream
  • 2 tbsp almond butter (any type of Nut Butter really!)
  • 2tsp chia seeds
  • 70g 100%* dark chocolate

*FYI (Madecasse, Willies Cacao & Pacari Raw Chocolate are good options available from Wholefoods / Planet Organic / Amazon. Or try a Lindt 99% bar – which isn’t quite as good but still a great option!

Method

  • Melt the Coconut Cream by putting the bag in a bowl of hot water.
  • Meanwhile, in a mixing bowl mash the banana thoroughly with a fork and add the coconut cream when melted.
  • Fold in the almond butter & chia Seeds and combine.
  • Add the chocolate to a saucepan and on the lowest heat, melt it before adding to the rest of your ingredients and stir well
  • Pop the mixture in a small, lined baking tray/vessel and leave to set in the fridge for min. 2 hours.
  • Optional to serve with a couple of cherries & a little sugar-free or low sugar ice cream

sugarfree chocolate brownie recipe

About

The Sugarfree Siblings are a two sisters from Scotland obsessed with cooking and nourishing sugar-free and low fructose. With a host of delicious healthy recipes on their website, you’ll find lots of lovely things to keep your taste buds savoury and less sweet. You can also follow them on Instagram and Twitter.

Measure your sugar grams? Make sure you know this

To measure or non measure…

That is the question.

Are you a die hard MyFitnessPal fan or have you just always counted up calories, fat, and now sugar?

It’s something to ponder, so here’s my view and some important points when it comes to measuring sugar (or deciding not to).

When measuring sugar is valuable

I fully appreciate that for a period of time, monitoring and tracking a metric like sugar grams can provide great value to someone looking to reduce their sugar intake overall.

My Grandma, as an example, could get great benefit from doing so as I recon she unknowingly consumes around 70g of sugar a day but thinks it’s about 10g.

Anyway, through the process of measuring – entering the data in an app for an example – you become more aware of what you’re eating and it highlights that maybe that healthy granola bar or toffee yoghurt (Grandma are you reading?!) has more sugar than you realised.

Monitoring sugar also exposes your habits in more light e.g. you realise that you’re in fact adding a total of 10 teaspoons of sugar to your drinks everyday or eating more sugar just throughout your evening snackathon compared to the rest of your day put together (I used to be in this camp).

Counting sugar, and using apps like MyFitnessPal (more on this later) for this, certainly has it’s place for those starting out on a lower sugar life.

As the often used phrase says:

“If it’s not measured, it’s not managed”

Note I said starting out back there for a reason though…

When the measuring value starts to wear off

Measuring is all well and good, but know that once you have the awareness, you don’t need to be counting things as much.

In fact, from a healthy mindset standpoint and to build real sugar self trust, it’s good to get into the habit of not counting your sugar grams to the n’th degree.

Why?

Counting and measuring sugar grams for longer than is needed can promote an ongoing over fixation on sugar and enforce the tunnel view that one measure is the key to health.

Yes, I believe sugar is hugely important and one of the best first things you can do to improve your diet, especially if you’re out of control with it. However it’s not the only factor in a healthy balanced lifestyle.

You only need to look what happened when we got over fixated on fat during the past few decades to see how this way of thinking is fundamentally flawed. With the current media frenzy around sugar and it being so heavily demonised, it’s important to keep a little perspective.

I should know, I had that tunnel vision for a while. I over counted sugar and well, wasn’t very cool with it.

I started to lose perspective and obsess over a few grams in a product rather than recognising my emotional dependency on food as a whole. For example, I would bend over backwards to avoid a few grams in some oatcakes, but then binge on 40g of dried fruit when I had an emotional sugar relapse. It was a bit silly thinking back to it but I didn’t see the disparaty that much at the time.

Thus it’s hugely important for me share this with you now, as you can probably see from the range of articles on my blog, there are some that do get into the detail on sugar grams. This is where I was going through a period of awareness and discovery around sugar phase and I decided to share my findings.

I wrote Which yoghurts are really low sugar and How healthy are Nakd bars over two years ago (I’ve had to update them), however they are still highly relevant and helpful to those looking for sugar information and learning about things.

So what about now?

These days, I don’t count sugar grams in any form. Like ever. I have no idea how many grams of sugar I ate yesterday, last week or the previous month. And sometimes people e-mail me to ask! I let my tastebuds guide me, my body shout if I get it a bit wrong (which I do) and keep tabs on my daily habits more than anything else.

I have enough sugar self trust and as a result I don’t have to spend time counting sugar on an app. I can do other constructive things with that time instead (like stalk someone on Facebook ha – joke, well kind of…)

This approach is made easier by the fact I’m pretty well recalibrated when it comes to sugar so I’m sensitive enough to do so. I understand it’s harder in the beginning, but this is when you can be using a little measurement to help you. I do believe it’s a stage to go through.

Sugar counting on MyFitnessPal

myfitnesspal

I’ll also add that if you’re counting sugar on an app like MyFitnessPal to achieve tastebud recalibration, it’s really not that great anyway.

Counting sugar (to help you reduce your sugar cravings) on MyFitnessPal is fundamentally flawed because it makes NO differentiation between, refined sugars, natural sugars, fructose, glucose and lactose.

These are all very different sugars. They do very different things to your body and preference to sweetness. Being in the red on MyFitnessPal sugar intake can be quite misleading.

I know technology is clever, but MyFitnessPal is not quite at the level of sophistication at working on what’s going on with that range of sugar types. Use it as a rough estimate if you like, but acknowledge that it’s not as simple.

If you are trying to reduce your sugar intake to permanently adjust your palate to sweet to reduce your cravings so you don’t feel always lured by sugar, then you MUST understand the difference between all those sugars above.

Watching my free video training on this is a very good start because it explains why it’s fructose (both natural and refined) that can drive your palate towards sweetness.

In a nutshell

Measuring is helpful, but when it comes to sugar, it should only be temporary for initial awareness and knowledge gain.

Consider what an over fixation on the numbers is doing to your mindset and pull back from MyFitnessPal if you’re using it for sugar and getting too het up about the numbers. If it makes you act weird or lose perspective, stop even sooner!

That’s my piece on this topic. What do you think? Do you measure sugar day to day or use MyFitnessPal religiously?