Elevated Sweet Potato Brownies
Elevated sweet potato brownie isn't just another fancy recipe trying to be different, in order to stand out from the ever crowed healthy recipes blogs & websites, it is designed to keep the joy of a brownie intact but serve maximum nutritional benefits!
This is super elevated on a nutritional level, let me explain 🙂 Theres no doubt that the base ingredients here are sweet potato and cacao but the key ingredients to elevate this lays in the healthy fats, organic seaweed, healthy whole food natural sweeteners and the alkaline aspects of the plant proteins!
The macro & micro nutrient value is where we will dive deep into the boundless benefits and while I don't want to overindulge on all the health benefits I will out line the basics of why this recipe is so nutritionally dense.
The healthy fats from the avocado are necessary in this recipe as it supports the absorption of fat soluble vitamins such as vitamin A from the seaweed and sweet potato, while the fat itself supports hormone health (chemical messengers in the body). The fibre combination from the oats, dates, sweet potato, lucuma powder & seaweed supports digestive health, while the plant proteins such as almond, hemp/pea proteins & seaweed are both alkaline and provide a base of amino acids.
Seaweed is rich in some health-promoting molecules and materials such as, dietary fiber, omega 3 fatty acids, essential amino acids, and vitamins such as A, B, C, and E, iodine, potassium and much more.
Seaweed contains Fucoidan,  which is a sulfated polysaccharide present in the cell wall of brown seaweed. Studies show that fucoidan has many health benefits including  antioxidant and anti-inflammatory properties, which undoubtedly help prevent or support an inflammatory profile and boasts great benefits to cardiovascular health, oxidative stress, anti ageing etc. Not only this fucoidan also has anti-proliferative, and proapoptotic activies which basically mean they have anti cancer properties, showing to inhibiting/suppressing the growth of breast and lung cancer.  Suddenly seaweed seasoning may seem a lot more appealing!!I specifically use organic seaweed, harvested off the west coast of Ireland and the seaweed seasoning provides 3 different types (Dillisk, kombu kelp & sweet kelp) meaning it provides a blend of sweet & salty, nutritionally high in iodine, potassium as well as many other vitamins & minerals. This blend of seaweeds are so versatile I simple use it to season everything from savoury to sweet... you can buy it hereÂ
Healthy Cranberry Jam
This a refined sugar free, low GL healthy cranberry sauce/jam that works perfectly with both christmas dinner or as a delicious tasty treat to top of a porridge or healthy granola bowel, its a super topping for both sweet & savoury options such as gluten free oat & coconut porridge scones with almond butter & cranberry jam as featured in the main image and for more ideas check out the recipe section....
Healthy Popsicles
These are great healthy treat options for the kids (both big & small!!)
While the fruit does add natural sugars to the treat this is balanced by the addition of protein from the cashews and flax seeds. In additional the naturals fibres from the fruit will assist a slower sugar release. These are packed with fresh vitamins and minerals and in the summer months makes a great treat when the kids are active outdoors playing.
Amazon is great for ice lolly moulds, here are a few links if you cant get them
https://www.amazon.co.uk/s/ref=nb_sb_ss_c_0_9?url=search-alias%3Daps&field-keywords=ice+lolly+moulds&sprefix=ice+lolly%2Caps%2C137
Chia Seed Jam
Healthy Jam that's a great antioxidant, low GL, refined sugar free and soooo tasty. Use it in smoothies, as a topping on your morning porridge, great with oat cakes or use it to make super healthy almond butter and "jelly" sandwiches!! To make the jam extra thick if you prefer it blend the chia seeds with the berries making it into a "meal" this will thicken it to a more firm texture or if you enjoy the more natural consistency of jam just follow the recipe 🙂 enjoy
Healthy “Nutella” the quick & easy version
This is a great healthy option for snacking on, when making it for the little ones be sure to reduce the cacao content as their pallets are more sensitive and may not like a rich cacao flavour.
you can always make it and blend it down into a healthy mousse for kids using half an avocado and 1-2 tsp of the healthy nutella, the best version and really liked by all is to blend 1-2 tsp of the healthy nutella into 1-2 tbsp of coconut cream from a can. Be sure to always to check for additives in canned coconut cream!! There is a great organic one available in Super Valu, its less than €2 so be sure to make a full batch in order to use it all up and freeze into ice cubes for convenience. This tastes like a really indulgent chocolate mousse and is great on pancakes, toppings for raw bars etc
Vegan Tacos
This is an extremely versatile dish which doubles up as a great side dish for fish, chicken or beef or accompaniment to have in salads.
Healthy Savvy Snack Club
Make healthy snacking a key part of your healthy lifestyle, this is a great option thats sure to sustain those energy levels and keep you going until meal time!!
Lemon & Vanilla Oat, Groat & Mixed Seed Porridge
Breakfast is considered the most important meal of the day, although it is the meal which is most often missed or substituted for "on the go" options that can be full of unhealthy refined carbohydrates, trans fats or poor cut inflammatory promoting meats!
Scientific health benefits from regular breakfast consumption include a better nutritional profile benefiting an overall health profile such as digestion, mood, hormone balancing, energy production etc..
Reduced body mass index, people who eat a balanced breakfast consistently have been shown to have a lower body mass index.
Better cognitive functions, such as improved concentration, clear thinking, improved memory and more
Reduced risk of chronic degenerating diseases including type 2 diabetes and cardiovascular disease.
Eating a well balanced whole food breakfast does not require a big lifestyle change but rater a commitment to leading a healthier lifestyle, with healthier food choices!
Cacao orange slice with Coconut Cacao Ganache
Cacao orange slice topped with a delicious Cacao Ganache for super savoy snacking in your week. This like all my recipes are refined sugar free and Low GL. This is a healthy snack as its low fructose also. As a rule here at Combination Cooking we classify healthy snacks as having 6-9 dates (depending on size/weight) or 2 tbsp of maple syrup or less and yielding a portion size of 6-9 or more for them to classify as Low GL/ low fructose. We normally use one natural sweeting ingredient per recipe item e,g dates, maple syrup, Xylitol, figs, etc and if in a case like this recipe the base has dates and the Ganache has xylitol ensuring there is a balance to avoiding any sugar spikes. Where recipes call for additional dates we increase the protein or fibre level by using nuts, seeds whole grains and where theres a medium to high GL rating we classify them as energy or recovery treats... Just a little FYI for you 🙂
Cacao porridge – 50:50 plus recipe
This is a high plant protein Cacao porridge made with whole grains & seeds. It's what I call a 50:50 porridge meaning its a fantastic balance of fibre & protein. 50% is made with gluten free oats & buckwheat groats and 50% made with mixed seeds. It's plus factor is the addition of super foods such as organic raw cacao, vanilla, coconut oil as well as fruit or berries. Its naurally sweetened & flavoured with natures goodness using, Nua Naturals organic Vanilla powder, Raw cacao & cold pressed coconut oil. Health care in a bowl that is tasty & satisfying.
