written by Tracey Ratelle
You can still eat healthy foods over the holidays by making your own treats like these dark and delicious brownie gems. They have a rich chocolate flavour intensified by the addition of red beets. They are also gluten-free, dairy, egg and nut-free and packed with body healthy ingredients.
Here are some highlights:
Coconut oil contains medium-chain fatty acids which the body uses for quick energy. It also has anti-oxidant, anti-fungal and anti-bacterial properties.
Beets are anti-oxidant rich, anti-inflammatory and help in liver detoxification due to special phytonutrients that give them their rich red colouring called betalains. They are also a great source of fibre and may help stop cancer tumour growth.
Cacao is a superfood packed with one of the highest concentrations of anti-oxidants in the world. It is also high in several minerals, such as muscle-relaxing and mood-enhancing magnesium.
Honey is an unrefined sweetener which has anti-oxidant, anti-fungal properties, which can help balance blood sugar and boosts immunity.
Dark Chocolate Beet Brownie Gems
¾ cup all purpose gluten-free flour (such as Bob's Red Mill)
¼ cup brown rice flour
2 tbsp arrowroot starch
½ cup raw cacao powder or unsweetened cocoa
2 tsp baking powder
½ tsp baking soda
¼ tsp xanthan gum
½ tsp fine sea salt
½ cup extra-virgin coconut oil
½ cup honey
1 large beet or 2 small, cooked and peeled + 2 TBSP warm water
1 tbsp pure vanilla extract
Preheat oven to 325 F. Line 36 mini-muffin tins with liners or lightly grease with coconut oil.
Place peeled beets and 2 TBSP water in food processor and run 2-3 minutes until you have a smooth puree.
In medium bowl, whisk together the flours, arrowroot, cacao powder, baking powder, baking soda, xanthan gum and sea salt. Add the oil, honey, beet puree, and vanilla. Stir to combine until batter is smooth.
Fill muffin tins ¾ full. Bake in centre of oven for 12-15 minutes, rotating pans after 6 minutes. Cool in tins for about 15 minutes, then transfer to wire racks. Store in airtight container in fridge for 1 week or freezer for one month.
Whipped Coconut Cream
400ml can of Full Fat organic coconut milk (not the low fat version)
1 tbsp honey
2 tsp pure vanilla extract
You’ll need beaters or a stand-mixer and a tall bowl. Chill them ahead of time to help the cream whip faster.
Place the can of coconut milk in the fridge overnight.
When you open the can, the top layer will be solid. Scoop out the solid part at the top leaving the runny milk in the bottom. (use it for smoothies!)
Turn your mixer or hand beaters to high speed and whip coconut milk for 5 minutes until stiff peaks form.
Add honey and vanilla and continue whipping for another 1 or 2 minutes. Pipe or slather onto brownie gems!
Tracey Ratelle is a Certified Nutritional Practitioner, healthy food advocate and busy Mom of two specializing in optimum pre- and post-natal nutrition from pregnancy to pre-school. She also holds an Honours Undergraduate degree from Trent University. Tracey has always been a lover of food and cooking but became interested in proper nutrition in her early 20s when she developed several chronic health problems. Tracey is further inspired to pursue the means to optimum health by her desire to give her 2 young children the best possible start toward thriving, healthy bodies through healthy food, good eating habits and an active lifestyle. She is the founder of Healthy Start Nutrition, which provides nutritional counselling and support for pregnancy and babies.
You can find Tracey online at: