moist and healthy
Vegan Chocolate Brownies With Blackcurrants
I love blackcurrants; Their sharp taste stimulating my digestion, especially with my breakfast.
Blackcurrants are particularly high in Anthocyanins – Anthocyanins are the phytonutrient pigment that gives blackcurrants its rich deep purple colour.
Eat To Beat Disease’s author, Dr William Li, says ‘Anthocyanins are known to have antiangiogenic properties, and high intake of foods containing this family of molecules has been associated with a reduced cancer risk in epidemiology studies.’ (Epidemiology is the study of diseases in large populations of humans)
Professor Derek Stewart from James Hutton Institute in the UK is quoted as saying
“blackcurrant juice intake is associated with a decrease in gut inflammation and subsequently an increase in levels of Bifidobacterium in the gut. What’s more, research now supports the idea that the anthocyanins found in blackcurrants do indeed have an ‘anti-tumour’ effect on gastric and oesophagus cancers.”
Blackcurrants freeze really well and retain their anthocyanin benefits when frozen, just as much as fresh.
I like to mash them with a fork and then stir them through yoghurt, making a ripple effect, yum.
Here I’ve added them to a vegan chocolate brownie recipe that’s a particular favourite of mine. Pairing together blackcurrants and chocolate. A flavour combo that works so well together.
I hope you enjoy them.
Chocolate Brownies With Blackcurrants
These brownies are packed with prebiotic goodness, that’s foods that feed your good gut microbiota – in the blackcurrants (or other berries), cacao/cocoa powder, skin of whole almonds (then ground for this recipe), oats and flax/linseeds.
Whats In Them
- ¾ cup cocoa or cacao powder
- 1 cup/150g nuts, ground to flour (I like to use almonds with skin on & grind up myself w the oats)
- ½ cup rolled oats, ground to flour
- 3 heaped Tbs ground flax/linseed meal or psyllium husks or two eggs, beaten
- ½ cup/60g coconut sugar or brown sugar or brown rice syrup or 1/3 cup honey
- 150 mls water
- 150 mls extra virgin olive oil
- 2 handfuls blackcurrants (fresh or frozen, or other dark berries)
(Low FODMAP swaps below)
- Preheat your oven to 160°C f forced or 180ºC reg.
- Grease a 20cm x 20cm square tin with a little oil and line the base and sides with a reusable baking sheet or baking paper.
- Grind up 1 cup of nuts and ½ cup rolled oats, if not already ground.
Note – although totally luscious, it’s a bit crumbly when cut, if you want it to hold together more and you’re not vegan, then use the eggs.
- Put all the ingredients into a bowl or food processor and mix until only just combined. Stir through the black currants (fresh or frozen, or other berries).
- Pour the mixture into the lined baking pan.
- Bake for 30 minutes. Take care not to over bake this. Under cooked is better than over cooked. It’s tricky to tell if it’s cooked as a fine screwed insert into it will not come out clean.
- Let it cool for at least 60 minutes out of the oven, still in its tin, as it can crumble apart. It is a bit crumbly whilst warm. I know, I know it’s hard to wait!
- Once cool, cut into 25 squares.
Note – you can cook with extra virgin olive oil up to temperatures of 210˚C (according to the International Olive Oil Council).
Note – if you’re following Low FODMAPs then swap the black currants to strawberries; Swap almonds for ground hazelnuts/sunflower mix.