After tracking my nutrients for a couple months now the trends are unmistakable (if one can believe the USRDA… a big “if”, I realize) — not enough potassium or iron in my diet. Today I gave myself a new creative task to invent a palatable treat-like thing that would boost my iron.
This is what I came up with — entirely edible and possibly even really tasty if you’re willing to boost the fat a bit.
A few notes to temper expectations:
This recipe is sweetened only with roasted bananas and molasses. If you’d like more of a treat, add some sugar.
There is no chemical leavening (only eggs), not that I’m against baking powder or anything, I just like a dense baked good. This is closer to a bread pudding than a cakey brownie. They’re even better after a day in the fridge if you ask me.
So here it is…
preheat oven to 350 degrees.
Put 2 bananas (skins on!) on a baking sheet and place in oven until black and giving up liquid (about 15 minutes). Remove to cool and lower temp to 325.
the wet stuff:
in a medium bowl mix
the 2 bananas squeezed from skins and their juice,
2 T molasses (44 grams),
1 T coconut oil (15 g) — I use extra virgin organic. Increase this to 3 or 4 tablespoons if you don’t care about fat, i.e. if you’re making this for a kid! Mmmmm…. fat.
mix the wet stuff together with…
1/2 cup of unprocessed (Miller’s) bran (25g) and let sit.
In a separate small bowl, mix together:
4 T organic cocoa powder (21 g)
2 T coffee substitute (5g). This is optional to give a richer dark chocolate flavor so I’d skip this if you’re making it for kids.
1/4 cup whole wheat flour (35 g)
1/4 buckwheat flour (35g)
1/4 tsp salt
wisk together the dry stuff to break up any lumps and then stir into wet.
Pour into a small glass pyrex pan (I use a 6×8) and bake at 325 for about 50 minutes or until toothpick comes out of center clean.
I tend to make small batches but this should double fine. This makes 8 servings with following nutritional info per serving. It’s not an enormous amount of iron but it is 10% of my USRDA (I’m a 46 yo woman. Not sure what it is for kids)
Calories: 111 kcal <---- BONUS! Carbohydrates: 19.3g Fat: 3.3g Saturated Fat: 2.4g Cholesterol: 29mg Sugar: 7.2g Calcium: 57mg Iron: 1.9mg Potassium: 329 mcg