Recipes

Healthy Chocolate Brownie Recipe

BY Mie Okuda TIMEJune 1, 2022 PRINT

Editor’s note: I tried the recipe myself, and my husband, who normally wouldn’t touch tofu—or any foods that had even come in contact with tofu—found it delicious and had no idea a healthy swap had been made. 

Tofu is a good substitute for butter. A 7 oz piece of tofu contains about 6-7 g of fat. If you’d like to cut down on calories and fat further, use more cocoa powder and reduce the amount of dark chocolate you use. More cocoa powder will make your tofu brownie taste very light, not too sweet and will add that sophistication we often associate with artisanal bakeries.

To make Tofu Brownie you will need:

1 cup silken tofu 

2 eggs

1/4 cup powdered sugar* (or 2 tbsp. Truvia)

A pinch salt

1/4 cup flour

2 tbsp. sugar-free cocoa powder (100% cacao)

1/2 teaspoon baking powder

2 oz sugar-free dark chocolate (more than 50% cacao)

Pure vanilla extract

7-8 almonds

Preparation

  1. Preheat your oven to 330 ºF.
  2. Wrap the tofu in a cheesecloth and squeeze tightly.
  3. Separate egg yolks from whites.
  4. Add dark chocolate into a double-boiler to melt the chocolate.
  5. Mix together flour, baking powder, salt and cocoa powder.
  6. Place a shallow cake pan on an oven sheet.
  7. Crush the almonds.

Cooking

  1. Add the squeezed silken tofu into a blender and mix till it is smooth and creamy.
  2. Transfer the tofu to a bowl and add sugar, egg yolks and vanilla extract. Use a whisk to mix all the ingredients.
  3. Add the flour mixture, mix with a spatula, and add melted dark chocolate.
  4. In a different bowl, make the mélange by whisking the egg whites. Then slowly fold into the flour mixture from step three.
  5. Add the dough into the cake pan; even it out, then sprinkle with the crushed almonds.
  6. Bake at 330° F for 35 min.
  7. Remove the cake from the oven and slice it into portions. Set aside and allow to cool before serving.

Enjoy!

*Note: You have the option to use synthetic sweeteners, but if your health condition does not call for it, it’s always a better choice to use reduced amounts of regular sugar. This is because research over the past decade has shown that synthetic sweeteners have a negative effect on the brain and judgment of caloric intake. Most synthetic sweeteners can also cause numerous health issues. Although artificial sweeteners were developed as a sugar substitute to help reduce insulin resistance and obesity, data in both animal models and humans suggest that the effects of artificial sweeteners may contribute to metabolic syndrome and the obesity epidemic. Artificial sweeteners appear to change the host microbiome, lead to decreased satiety, alter glucose homeostasis, and are associated with increased caloric consumption and weight gain. Artificial sweeteners are marketed as a healthy alternative to sugar and as a tool for weight loss. Data however suggests that the intended effects do not correlate with what is seen in clinical practice.

 

 

 

Executive chef Mie Okuda has been studying nutrition for the past 30 years. Her book Thinking of You: 44 Unique & Delightful Recipes for People with Diabetes, High Blood Pressure & Pancreatitis is a door to the culinary world, that allows you to enjoy great meals in a new and healthy way. Even though these recipes are beneficial to those with diabetes, they are also great recipes for people who want to eat lean and healthy. 

 

Mie Okuda
Executive Chef
Executive chef Mie Okuda has been studying nutrition for the past 30 years. Her book Thinking of You: 44 Unique & Delightful Recipes for People with Diabetes, High Blood Pressure & Pancreatitis is a door to the culinary world, that allows you to enjoy great meals in a new and healthy way. Even though these recipes are beneficial to those with diabetes, they are also great recipes for people who want to eat lean and healthy. 
You May Also Like