Of which 2.2 g sugars and 0.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (sweet potato) · Fiber (sweet potato) · Complete protein (egg)
Allergens gluten (oats), egg, milk
Sweet potato cocoa brownie
Fudgy, with no unnecessary flour and the natural sweetness of sweet potato.
Ingredients
- 1 medium sweet potato (300 g / 10½ oz)
- 3 eggs (150 g / 5½ oz)
- 30 g (1 oz) oat flour
- 30 g (1 oz) chocolate protein powder — or nonfat milk powder
- 30 g (1 oz) reduced-fat cocoa powder
- 1 tsp baking powder (4 g)
- 1 pinch coarse salt (1 g)
- sugar, to taste — optional; no added sugar: sweetener to taste
Method
- Peel the sweet potato and microwave it for about 8 minutes, or boil it for 20 minutes, until very soft.
- Mash the sweet potato while still warm into a smooth purée.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Desserts”. The English edition is coming soon.
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