The following brownie recipe, which is a recipe out of my Beat PCOS Dessert Cookbook, is an example to show you exactly what I mean.
If you’ve been holding yourself back from brownies as part of your recovery from PCOS, then you’re definitely not the only one. While I would normally say that this is a smart thing to do, with this recipe you no longer need to restrain yourself entirely as choosing the right ingredients can make all the difference.
What Makes These Brownies PCOS Friendly?
They are almost entirely fructose free. I achieve this by using rice malt syrup rather than “natural” sugars like honey, maple syrup, and agave nectar which all contain large amounts of super harmful fructose.
They are totally gluten and dairy free. This means they don’t make your PCOS worse by exacerbating the chronic low grade inflammation that characterizes this disorder. The main ingredient is sweet potato, which is hard to imagine tasting so good until you’ve tried it.
You’d never know you were eating a vegetable!
They include additional healthy ingredients that have known health benefits for women with PCOS. Coconut oil has been shown to aid in weight loss, particularly from around the waist, hips and organs (Mumme and Stonehouse 20151) while Ceylon cinnamon is known to aid with blood sugar regulation (Allen et al. 20132).
These are just some of the sugar hacks I use regularly when creating dessert recipes.
The proof though, really is in the pudding so give this recipe a try and let me know what you think in the comments below!
Kym’s Guilt Free PCOS Friendly Brownies
From page 31 of my Beat PCOS Dessert Cookbook
Sugar per serving: 1 tsp
Preparation time: 30 minutes
Total cook time: 3 hours
Equipment: This recipe uses a slow cooker to create a gooey brownie. If you don’t have a slow cooker, you can still make this recipe by using a baking dish in the oven. Set your oven to low (around 210ºF/100 ºC) and keep an eye on it as cooking times may vary.
Difficulty level: LOW. This recipe is pretty fool-proof so it’s perfect for people that are less confident cooks. Given the ingredients used, no matter what you do here you can be sure to end up with something indulgent and delicious at the end.
- 1.8 oz (50 g) of 85% cacao dark chocolate (chopped)
- 3 tbsp of coconut flour
- 2 tbsp of cacao powder
- ¼ tsp of ground Ceylon cinnamon
- ¼ tsp of baking powder
- Pinch of Celtic sea salt or Himalayan rock salt
- 3 Eggs
- 1 cup of sweet potato/yam puree
- ⅓ cup of rice malt syrup
- ¼ cup of coconut oil
- ½ tsp of vanilla extract
- A handful of crushed walnuts, or toasted coconut flakes to sprinkle on top at the end.
- Grease the inside of your slow cooker with coconut oil and line with baking paper so it reaches about halfway up the sides.
- Combine all the dry ingredients in a bowl.
- In a separate bowl, whisk together the eggs, rice malt syrup, coconut oil, vanilla extract, and sweet potato/yam puree.
- Stir the dry ingredients into the wet ingredients and mix well.
- Gently pour the mixture into the lined slow cooker and spread evenly.
- Sprinkle a handful of crushed walnuts, or toasted coconut flakes on top.
- With the lid on, cook for two hours on low or for one hour on high.
- Remove the lid and cook for a further 30 minutes or until a skewer poked into the center comes out clean.
- Place brownie on a wire rack and allow to cool (if you can control yourself for that long).
1Mumme, Karen; Stonehouse, Welma. Effects of Medium-Chain Triglycerides on Weight Loss and Body Composition: A Meta-Analysis of Randomized Controlled Trials. JOURNAL OF THE ACADEMY OF NUTRITION AND DIETETICS, 2015.