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Post-Workout Sweet Potato Brownies

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Your post-workout meal is one of the most important meals of the day.  Why?  Because this meal is all about recovery, refueling and re-feeding so that your muscles grow and your performance improves.

Consuming carbohydrates after workouts helps to replenish glycogen stores – aka muscle energy – that have been emptied due to your workout. When you replenish, you feed your muscles so they can recover and grow.

So, here’s a new, delicious way to incorporate one of my favorite muscle-building carbohydrates, the sweet potato. These brownies have the perfect combo of complex and simple carbohydrates to help give your body what it needs to get to the next level.

Ingredients for up to 12 brownies:

  • 500g baked sweet potato (no skin)
  • 1/2 cup quinoa flour (or oat flour, oatmeal ground into flour)
  • 1 zucchini (optional, but recommended since it adds moisture)
  • 1/2 cup cocoa powder
  • 1.5 tsp baking powder
  • 2 eggs
  • 3 egg whites
  • 1/3 cup raw organic honey

Approximate macros for 1 of 12 brownies:

121 calories
5g protein
24g carbs
2g fat

Steps:

  1. Set oven to 415F.
  2. Bake 2 large sweet potatoes until they are soft, approximately 1 hour.  When the sweet potatoes have finished baking, allow them to cool to room temperature.
  3. Set oven to 350F.
  4. Grate the zucchini into a bowl and set aside.
  5. In a large mixing bowl, add sweet potato and mash.
  6. Add all of the remaining ingredients and thoroughly mix together.
  7. Evenly divide batter among the individual muffin pan.
  8. Bake in the oven for 30 minutes, or until you can insert a toothpick in the brownies and it comes out clear.

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5 Comments

  • Chiien says:

    You are my friend in my head. I just love the way you cook, thank you for the inspiration.

  • hb2974 says:

    I made these and while they are tasty the texture of the brownie is a little soft. What did I do wrong?

    • FitMenCook FitMenCook says:

      kinda hard to tell but couple things have happened to me – 1) the sweet potatoes were overcooked and they were like mush when i added them to the batter and had “extra water” so you’ll need to add flour to it; 2) perhaps add in tablespoons of flour when you see it is too loose; 3) did you let them fully cook? stick a toothpick in them when you think they have finished baking. if it comes out clean, then it’s ready. if not, it’s still not ready, allow it to bake for a few more minutes

  • […] with and without meat. Make sure to sift through his veggie recipes and definitely make these Sweet Potato Brownies! I’m categorizing these as vegetarian, due to the honey, but you can probably replace it with […]

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