"ABC" BROWNIE BITES (also known as "Red Velvet" Brownies Bites)

These rich, fudgy Avocado, Beetroot and Cacao (ABC) Brownie Bites are crazy good.  They satisfy your craving for something decadent and chocolatey yet are healthy enough to eat for breakfast!  They contain no gluten, dairy, nuts (other than coconut) or refined sugar, but are absolutely packed with vitamins and minerals, antioxidants, fibre, healthy fats and protein. They are suitable for gluten-free and paleo diets and can easily be made vegan using a flax egg.

I first published this recipe back in November 2017 as full brownies, but I have since decided that the texture is better when they are baked into “two bite” brownies. Plus, they’re super fun and easy to pack for school snacks and lunches like this!

Here is the low-down on the ABCs...

A: Awesome Avocado

"You can't make everyone happy, you're not an avocado."

Avocado is a relatively unique fruit in that it is low in carbohydrate but high in healthy monounsaturated fat.  In fact, most of the carbohydrate found in avocado is actually fibre!

Avocados are incredibly nutritious and contain powerful disease-fighting antioxidants like lutein and zeaxanthin along with a wide range of vitamins and minerals, including vitamin K, folate, and potassium.  Research suggests that avocado consumption may help to lower cholesterol levels and the risk of metabolic syndrome; relieve arthritis symptoms; promote eye health, healthy blood pressure and weight control; and even reduce the risk of certain cancers.

Along with these amazing health benefits, avocado has a lovely creamy texture and mild taste that blends beautifully in baking.  

B: Beautiful Beets

Purple beets are extremely versatile and bring lots of nutrition along with a natural earthy sweetness and “red velvet” colour to this recipe.

Beets have been cultivated for thousands of years.  They have long been celebrated as an aphrodisiac given their ability to boost energy and libido.  They are packed with vitamins, minerals and fibre, including vitamin C, folate, magnesium and boron.  Beetroot also contains impressive amounts of powerful phytonutrients known as betalains.  These natural red pigments are believed to have anti-inflammatory, anti-cancer, and detoxifying effects, and may even help to boost brain function.

As a beet lover, I am happy to make them the star of the show.  However, my hubby and younger two chicklets are less keen on the flavour and prefer to have them "hidden" in tasty treats like brownies!

C: Cacao Craving

Cacao is the purest form of chocolate we can consume and is free of all the unhealthy sugar and additives found in most processed chocolate.  It is rich in minerals like magnesium and iron, as well as health-promoting flavonoid antioxidants.  Consumption may help to reduce the risk of hypertension, diabetes, cardiovascular disease, and cancer.

And raw cacao actually makes us feel good!  It has probiotic effects and has been shown to interact with the gut-brain-axis to trigger the release of natural feel-good chemicals in our bodies such as serotonin and phenylethylamine (PEA).  PEA is the same neurotransmitter that is released when we fall in love!

ABC BROWNIE BITES Recipe

Ingredients for 24 mini brownies:

• 1 ripe avocado, peeled and pitted

• 1 cup pitted Medjool dates (10-12 dates)

• 1/2 cup cooked, peeled and diced purple beets

• 1 pasture-raised egg (or flax egg)

• 2 tsp pure vanilla extract

• 1 1/2 tsp apple cider vinegar

• 1/4 cup Nuzest Clean Lean Rich Chocolate protein powder or Further Food Chocolate Collagen

• 1/4 cup Giddy Yo raw cacao powder

• 1/4 cup Lakanto Golden sugar-free monk fruit sweetener (or substitute coconut sugar)

• 3 Tbsp coconut flour

• 1/2 tsp baking soda

• 1/4 tsp sea salt

Directions:

1. Preheat oven to 350F.  Lightly grease a mini muffin tin (24 mini muffins) with avocado or coconut oil.

2. Place avocado, dates, beets, egg, vanilla, and apple cider vinegar in a blender or food processor container and blend well.

3. Add remaining ingredients and blend until smooth, stopping to scrape down the sides and bottom with a spatula as needed.

4. Scoop batter into prepared muffin tin. Smooth the top of each brownie as needed and bake for 18 to 20 minutes.

5. Remove from oven and and allow to cool for at least 20 min before carefully removing the brownies from the tin. Finish cooling on a wire rack and chill before serving.

I love these brownie bites as is, straight from the fridge. However, they can also be turned into mini red velvet cupcakes by topping them with vegan vanilla coconut icing (below).

 Vegan Vanilla Coconut Icing (optional)

This recipe requires coconut cream.  If coconut cream is not available, you can use the solidified cream from the top of refrigerated full-fat coconut milk.  The liquid can be reserved and used later (perhaps in a tasty smoothie!).  Two cans may be required.

Ingredients:

• 1 cup chilled coconut cream

• 1 tsp pure vanilla extract

• Lakanto sugar-free monk fruit sweetener, pure stevia, or sweetener of choice, adjusted to taste

Directions:

Put the coconut cream and vanilla into a bowl.  Beat until smooth and sweeten to taste.  Use immediately or refrigerate until ready to spread on cooled brownies and serve.

This recipe was originally published as brownies on November 6, 2017. It was updated as brownie bites March 2020.