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高蛋白地瓜可可布朗尼(無另外加糖奶)

High-protein sweet potatoes brownies(no sugar and milk added) 

 

食材準備時間 /    20 min

烹飪時間 /  25 min

準 備 食 材 / 

 

 

中型熟地瓜1顆(去皮壓成泥)

 

✓可可粉15-20g(建議無糖/低糖)

 

✓一匙蛋白粉(20-30g)

 

✓一顆蛋

 

✓燕麥20g

 

✓其他配料 例如莓果/桑椹、黑巧克力、核桃碎、椰子片等

 

註:地瓜內含不易在小腸被消化利用的「抗性澱粉」,有助於維持血糖穩定,亦能發揮近似於膳食纖維的作用,是一種低GI、高纖的健康食物。

 

 

Sweet potato is a suitable ingredient used for making healthy desserts due to its moist texture and natural sweetness. This is a brownie without added sugar and flour. Besides, this brownie has an increased proportion of protein because of the protein powder added.

 

Remarks: sweet potatoes contain resistant starch which is not digested and absorbed in the small intestine. It is beneficial for the control of blood sugar level and has a function similar to dietary fiber. Sweet potatoes are healthy food with low glycemic index (GI) and high fiber. 

 

Ingredients: steamed sweet potato (100g), low sugar or sugar-free cocoa powder (15-20g),  high protein powder (25-30g) or oats powder (25- 30g), 1 egg, and other ingredients  such as berries, almonds, walnuts, pumpkin seeds, coconut flakes as you prefer. 

 
 

 

 

 

 

1.

地瓜洗淨入電鍋蒸熟約20-30分鐘

 

2.

在碗中,將地瓜壓成泥(可保留皮)增加纖維量,加入一顆蛋攪拌均勻。

加入乾性食材:高蛋白粉一匙(建議用香草/可可口味)、燕麥粉(將燕麥

打成粉狀)、無糖/低糖可可粉。用湯匙混合均勻。


3.

烤箱預熱180度,烤盤塗少許油,倒入基底,並在表面撒上喜好的配料

(杏仁、核桃、南瓜籽、椰子碎),烤約170-180度約20-25分鐘完成。

 

1.

Steam the sweet potatoes for 20 min until soft. Take out the sweet potatoes and puree them in a bowl.

 

2.

Add an egg into the sweet potato puree and whisk well. Followed by adding the dry ingredients (protein powder or oats powder, and cocoa powder). Mix well with a large spoon or spatula. 

 

3.

Preheat the oven to 180c. Pour the mixture into a muffin tray. Spread them evenly and top with berries, almonds, pumpkin seeds and coconut flakes as you prefer. Bake at 170-180C for around 20-25 min. 

 
 

營 養 素 (可做5-6份)

_________________________________________

 

熱量                                       599.8  大卡

蛋白質                                     39.7  公克

脂肪                                        19.6  公克

碳水化合物                              64.7 公克

膳食纖維                                   8.4 公克        

鐵                                              2.9 毫克

鈣                                            109.7 毫克

鎂                                            87.2 毫克