Special Diet - Created Date : 1.9.2019

On top of that, my son’s allergies meant anything I made for the rest ...

On top of that, my son’s allergies meant anything I made for the rest ...



On top of that, my son’s allergies meant anything I made for the rest of us would not work for him most of the time: nuts, seeds, and eggs are still out for him.

Egg-free Paleo baking is not normally a very easy task. Grain free flours of all shades need eggs to work…almost always.

But many people who try Paleo and other similar grain-free lifestyles are trying to heal their guts, and that means no eggs too for some!

Thank goodness for so many resources in the blogging world now…how did we ever live without it before?!

I discovered the original recipe for these brownies in Paleo Indulgences, a great cookbook I have enjoyed by Tammy Credicott. Her brownies contained both nuts and eggs, so I changed things up so everyone in our family could enjoy these morsels.

And enjoy them we did!

Dense and fudgey, and loaded with deep chocolate flavor, we all loved these!

Storing Tip:

I recommend that these be stored in the freezer or fridge for best texture. They get very moist at room temp and we have taken to enjoying them fresh from the oven or still frozen from the freezer!

Ingredient Tip:

Unsweetened chocolate does not normally have soy lecithin like most sweetened varieties. Unsweetened chocolate is a great option for those who don’t do soy, and as an added bonus, you get to control the sweeteners too!

If you would like to look at some additional egg-free Paleo treats, check these out, and 85% of my Paleo recipe posts are egg free AND nut free, so check them out too!!

Instructions

In a liquid measuring cup or double boiler, melt the unsweetened chocolate, coconut milk, and coconut oil over medium heat. Heat just enough to melt the chocolate, and remove the heat.

Mix in the honey, pumpkin, salt, and baking soda.

Mix in sifted cocoa powder,sifted coconut flour, and tapicoa flour.

Spread mixture evenly into prepared pan.

Bake for 20-25 minutes; when a knife inserted in the middle comes out clean, you know it is done!

Cool completely and cut!

Nutrition Facts

Dense & Fudgey Chocolate Brownies - Paleo, Vegan & Nut Free!

Amount Per Serving

Calories 94Calories from Fat 45

% Daily Value*

Total Fat 5g8%

Saturated Fat 4g20%

Sodium 60mg3%

Potassium 96mg3%

Total Carbohydrates 12g4%

Dietary Fiber 1g4%

Sugars 6g

Protein 1g2%

Vitamin A23.8%

Vitamin C0.4%

Calcium1.9%

Iron6.1%

* Percent Daily Values are based on a 2000 calorie diet.

Any of the links in my posts may be affiliate links. If you click on them and make a purchase, I might make a commission. Your support is much appreciated and pays for the cost of running this free resource!

Thank you for posting this! My son and I made them last night. So many wonderful things about them, but they were a little too coconut-y for me. Even the texture seemed to have some bits of coconut that I didn’t like. My husband said they were almost like an Almond Joy brownie! He liked it, but I’m the one allergic to gluten, cow’s milk, eggs, and almonds. No other posts mentioned this, so maybe it’s just me! I was wondering if you thought I could sub Earth Balance buttery spread for the coconut oil. Btw, I used So Delicious Coconut Culinary Milk, Vitacost Coconut Flour, and Spectrum Coconut Oil, so maybe the bits are from the flour I used? I think I’d throw in some chocolate chips before baking to add to that texture and make them a little more chocolately.

I baked for 21 mins but will do 20 next time. Ours did not come out dense & fudgy. They were normal thickness, and I know others had a problem with coming out too thin.

I have never used Vitacost’s coconut flour…so not sure on their texture. Cassava flour would be another option for you to cut with. The pan size directly equates to the the thickness of the brownies. Any solid fat will work…and refined coconut oil does not have a coconut flavor..another option. Chocolate chips will help mask a coconut flavor, and less leavening equals a denser brownie. Hope this helps.

Thank you! Okay, they are 5 stars now! I tried it w/3 tablespoons Earth Balance Soy-free Buttery Spread instead of coconut oil and threw in some Enjoy Life Semi-sweet chocolate chips before putting in pan (plus some on top), then cooked them a minute less, and they were delicious (still some coconut bits of texture, so I think I will do a different brand of coconut flour when done w/this bag). Thanks again!

I’m wondering if two tablespoons of tahini and two tablespoons of cocoa powder would be a suitable substitute for the unsweetened chocolate?

I hate buying extra ingredients for specialized recipes if I can sub for things I already have and I think I’m out of baking chocolate and maybe this suggestion would be

helpful for being a substitution. If I try it, I’ll you I know.

I have two jars of cocoa powder two of tahini so you can see why I’m asking, lol.

Hi Reba! I get it…I would rather use what is on hand too! It *might* work. My only concern is that chocolate is hard at room temp and tahini is not…..which when the brownies are cool provide some binding. do you have coconut oil? You could make your own chocolate with coconut oil (or cocoa butter) cocoa powder, and that might be another option that has more binding…worth shot for sure!! Please let me know what happens!!

I was SOOOO excited when i saw this site say “nut free paleo brownies” but was incredibly sad when the first ingredient I saw was coconut flour! Coconut is a tree nut so you can NOT claim these are nut free. I have been in search of a nut free brownie since I’ve gone paleo and have been disappointed time and time again when these recipes contain coconut.

My son was allergic to tree nuts, and coconut was always fine for us, as it is for many with nut allergies. from accai.org:(Coconut is not a botanical nut; it is classified as a fruit, even though the Food and Drug Administration recognizes coconut as a tree nut. While allergic reactions to coconut have been documented, most people who are allergic to tree nuts can safely eat coconut.) However, that does not mean YOU can have it!! How about trying some cassava flour? Or have you tried a flourless brownie (usually almond butter based) and you could switch out for sunflower seed butter? If you tell me what you CAN have, I can try and help you adapt this recipe or another one!!

I cannot do nuts/seeds or soy. Could I possibly sub out all flour and use gf oat flour? Also would there be away to just use cocoa powder instead of unsweetened chocolate (only ones local are processed with soy).

Hi Tessa, I recently started venturing into the AIP diet in order to get my autoimmune thyroid condition fully into remission. It has been very challenging, but I am excited to come across your site! Your recipes look fantastic–thank you so much for sharing them with others! I cannot wait to try this brownie recipe. Can you please recommend a good brand of chocolate? Finding a dairy and soy free chocolate has been difficult. Would it be possible to use cocoa powder instead by adding another ingredient to the mix? Would appreciate your thoughts. Thanks!

Hi Suzanne! I have good news for you…unsweetened chocolate almost never has dairy OR soy…so lots of brands will work, and it is why it is a great choice for people wanting to control their own sweeteners and avoiding soy too!! I linked to the ones I use in the recipe!

These look so yummy, will definitely be giving them a go….Just wondering can unsweetened chocolate and unsweetened coconut milk be brought from the supermarket, or do I need to go to the health food shop? Thanks ??

Hi Kimberly. Should be in a regular grocery store. Baking chocolate can be found in the baking aisle. Using regular dark chocolate of any form would also work, it is just more sweet, so adjust sweetener to taste. Coconut milk can be found in wither a can in the Asian food section or next to all the other non-dairy milks in the fridge section!

This has to be the worst paleo recipe I have tried to date. I made a double batch and they still didn’t last two days. In a house of 6 very picky eaters, only one adult did not go back for seconds (but is also not a “chocolate” person) All 3 kiddos loved them and keep asking me when I plan to make them again.. Little do they know, mommy ate the last two with my morning coffee.. Like I said, worst ever! It is literally the only thing on my family’s mind lol.. Thank you for making paleo so yummy and addictive!!!

I made them yesterday for my tabletop group, which is non-paleo except for me. Instead of chocolate chips I put some walnuts, hazelnuts and almonds in them and my group just loved them! The texture’s so fluffy and they’re not so sweet. Great for snacking while playing!

Hi Grace!! You don;t mention what you can and cannot have…but any veggie or fruit puree *should*work. Carrot, sweet potato, applesauce, pear sauce come to mind first. You can replace the starch with another flour…either a couple of tablespoons of coconut, or another starch, or other flour you can tolerate!

Oh my! Your brownies are THE BEST!!! I copied out your recipe and made my daughter who is anti-paleo treats (says they taste horrible) bake them. We just couldn’t stop eating them. We have made them like 5 times since I discovered your site! THANK YOU for developing recipes without eggs or nuts! Going AIP is hard but you have made it easier!

Just a question : do you know if I can just substitute chocolate with carob powder? I think cocoa/chocolate is no-go for me still.

Tessa,, I don’t think there are words in the english language that would do justice in describing the beauty in your Brownies,,,,so tender, moist, and the perfect balance of chocolate and sweetness. Just Beautiful,,, I am a baker and have been for years, but recently had to endure the AIP switch. So I am learning to bake the AIP way, which is difficult. I used leftover butternut squash and it worked well,,,

Thank you so very much for sharing this wonderful Brownie Recipe,, Kudos..

BIG {{{{{HUGS}}}}}},, I would have given 10 stars, but the rating only goes up to 5.

Enjoyed these brownies, Tessa! I didn’t get to try them with pumpkin puree but used applesauce and thought they turned out well. After they sat longer they lost most of the gummy texture that comes from no eggs. Very fudgy after being refrigerated. The best egg-free brownies I have tried for a long time!

i was skeptical…a brownie recipe without eggs? OMG Delish!!! i ate almost half the pan before they were cool. my 4 year old is none the wiser. she loves ’em too. i’m going to make another batch tonight. thank you so much for this recipe

Did you use stock photos for these brownies? Curious, because the photos look just like traditional made brownies and the batch I made following the recipe looked nothing like them. Mine were thinner and did not have the crumbly cakey texture that the photo “implies.”

They were good, nothing like traditional, of course. I guess without eggs and flour beggars can’t be chosers! I appreciate someone out there is willing to experiment! Thanks!

LOL Andria, I did not use stock photos! These are defnitely not the traditional brownie though…the one I ate growing up had almost three cups of sugar. If yours were crumbly, then there might have been a touch too little liquid…every coconut flour is a bit different and absorbs varying amounts of liquid. The pumpkin puree could also have been a bit dry too..there is some variance there too. They shouldn’t be crumbly! sorry if they did not meet you expectations!

Tessa, these look so delicious! Can’t wait to try them! Will be sharing a link to this recipe via social media. YUM! Thanks for sharing!Kelly @ The Nourishing Home recently posted…grain-free Chile-Cheese “Cornbread” Muffins

YOU SHOULD WIN AN AWARD. I eat autoimmune paleo protocol (AIP) and so baking is beyond a challenge, it’s pretty much impossible (no eggs, no nuts, no seeds). And chocolate is not a food I can eat very often, but I made these for a holiday treat and they are perfection.

Have you tried baking with the old vegan trick of using coconut manna? It’s miraculous as well.

I made these on the weekend for my partner Clint’s birthday and the flavour was absolutely amazing! Easy recipe to make, not expensive, and totally delicious!

My only negative is that the quantity of 16 was a bit misleading. 16 very small squares maybe but I needed to make a second batch when I saw how small the first ended up being. 2 batches fed 4 of us with a couple left over. So I think I’ll double the recipe in future. And actually the second time I had no choc bits left to use cos I’d eaten them while the first batch of brownies was baking, so I just added more cocoa and you could barely tell the difference once cooked, to the first lot.

And the choc bits I could find that didn’t have soy in them had sugar, so to leave that out and just use raw honey as the sugar would suit me better anyways ??

Amazing!!!!

I am only a few weeks into living paleo. I’m finding my sweet tooth the hardest.

These are freaking amazing! Yum! Trying not to eat the whole pan :S

I found that my pumpkin purée that was in the fridge went a little funky, so I improvised with a couple puréed organic avacado.

Thanks for this recipe! I no longer have to suffer!

Just made these and they don’t look the photos above. Very thin. Obviously they don’t rise, but I made them in an 8×8 pan. The batter was super thick and difficult to spread barely covering the bottom and thus not a very thick brownie :(.

Hi Jillian! I think I will make a note in the recipe when I get home from vacation…the pictures are deceiving….these are not thick brownies, maybe an inch and a half! Using a smaller pan would work, just cook longer!

Hi there!

These look AMAZING! I was thinking of substituting the coconut flour with Garbanzo flour…do you think that would work? Also, what could I substitute the arrowroot or tapioca flour with? I generally use Potato starch as my “egg replacer” would that be an appropriate swap? I am vegan and gluten free:) Thanks sooo much!

Teresa….garbanzo might work, but it might taste weird, and you would have to use more, coconut flour is totally unique and lends an entirely different texture. Did you check out my two other brownies linked in the post? Those might work better for you without any major changes…..

Coconut is also considered a tree nut, and no longer an uncommon allergy. Could you use all tapioca flour? I am experimenting with gluten/grain-free, so I’m not familiar with the different flours! I am also allergic to almond! :/

Hi Cathy! Are you grain free? If not, I can give you lots of other options….I am sorry if the nut free threw you off. All the info I have found does not lump coconut into tree nuts, here is just one excerpt I found from Allergic Living: Dr. Watson’s answer was: “Coconut is a member of the palm family, which is not related to nuts or peanuts. Coconuts are large seeds adapted for water-born dispersal and remain viable after having floated in the sea for six months or more. If your son is allergic to peanuts or tree nuts, there is no reason for him to avoid coconut.” I checked with Gwen Smith, the editor of Allergic Living magazine, to see if this answer remains correct, and she assured me Dr. Watson stands by that advice.

Gwen further wrote “It’s really a seed not a nut, and most allergists don’t tell you to avoid it with tree nut allergy. The few reactions to coconut are allergy just to it, unrelated to tree nut allergy. But the FDA confused everyone a couple of years back by adding coconut to the list of tree nut allergens…if you’re tree nut allergic, ask your doctor if coconut flour is ok for you. Most with tree nut allergy do have the green light to eat coconut.”

Thank you Tessa!

I made these yesterday using pureed butternut squash and they turned out AMAZING!

Even my family members who think they do not like “healthy food” devoured them! I caught several people sneaking back for more when they thought I wasn’t looking! ??

Please keep the egg free, grain free recipes coming! I truly appreciate your time that you spend creating such wonderful recipes!

Kate, thanks for mentioning skipping the sweetener as I always have that thought and yours encouraged me to try it.

I followed the recipe except for 2 items. I skipped the maple syrup and instead of the pumpkin, I used 1 full can (15 oz) of Farmer’s Market organic sweet potato puree. Sweet potatoes are sweeter than pumpkin but are otherwise similar so it made it work without the maple syrup. My husband and I both enjoyed the fudgey brownies made this way but next time I’ll plan on adding a few drops of peppermint essential oil (I use one that is unsweetened but edible). I tested that taste by placing a drop on a little coconut oil and spreading that over a piece (1/8 of the completed batch). With the mint, I think even people who normally want some sweetener would be happy with it. I agree with other reviews that it’s more like 8 servings and mine were probably denser and more fudge-like than the pictures. I think it was even tastier the second day after being refrigerated.

Tessa, when I saw the title I was wary because I thought avocado would be lurking in there somewhere (not a fan of avo in my chocolate), but was glad to see the recipe list and can’t wait to try these! Thanks for sharing with Hearth & Soul Hop. ??

These are AWESOME!!! I mean, they were the best grain-less brownies that weren’t dry, way too moist, or tasting of that coconut flour(which my sisters CANNOT stand). Thanks for such an awesome recipe and KEEP THEM COMING!! I have tried numerous of your recipes and they are all great! ??

It is amazing you were able to make these egg free and not too dry with all that coconut flour! I love them, my sisters love them, my mom loves them, my dad loves them…yep, we all love them.

Only one thing: they did not come out as thick as in the pictures. Next time I will double the recipe and put them in the 8×8” pan and see if they come out thicker.

~Kelly

Hi Kelly! Thanks for a leaving some feedback this time! It is nice to know people are enjoying your recipes….we wonder when no feedback is given, so thank you for taking a moment to let me know how these worked out for you. The secret is the Pumpkin purée, it is a great binder and lends great moisture to baked goods. Strong chocolate flavor is great at masking coconut flavor, and others too…my kids do not go for strong coconut flavored things either!



The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes


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