Chocolate Walnut Brownies

I’m trying to remember if I have ever met anyone that didn’t like brownies. They were always a staple at our football tailgate parties (go LU Flames!) or potluck birthday bashes. It seems that almost everyone enjoys the tasty treat. There’s something comforting in their chewy, fudgy goodness. Unfortunately brownies usually come loaded with sugar and unhealthy fat. I wanted to share this recipe for an alternative to the not-so-healthy traditional recipe. This recipe produces a very pleasant tasting brownie – not too sweet, not too heavy. I’ve tested out some recipes using beans as a base for healthy brownies, but have yet to find one that gives me a brownie I actually enjoy. I’ve stuck with whole wheat flour for this recipe instead. You’ll thank me for it if you ever find yourself eating a bean-based brownie.


Adding walnuts to the recipe offers a flavorful crunch and also adds some extra nutrients. Walnuts are a really great source of plant-based protein. They are rich in B vitamins, fiber and antioxidants. Most diets aimed at lowering cholesterol levels promote eating walnuts, as their monounsaturated and polyunsaturated fats help to lower LDL and C-Reactive Protein levels (precursors for heart disease). Moderation is key though, as these nuts tend to be high in calories. Eating about 20 halves as a snack is usually a good balance.

Chocolate Walnut Brownies

¾ cup unsweetened baking chocolate (4 squares)
3/4 cup coconut sugar (or ½ cup Sucanat)
1/3 cup unsweetened apple sauce
3 egg whites
2 eggs, whole
¼ cup brewed coffee, cooled
1 ½ tsp vanilla extract
½ cup whole wheat flour
¼ cup unsweetened cocoa powder
½ tsp baking powder
¾ cup raw walnut halves

Preheat oven to 350 F (180 C).

Prepare a 9” square baking dish by oiling and flouring it or lining it with parchment paper.

Melt chocolate in a double broiler. If using two saucepans, keep an eye on the pots so that no water splashes up into the melting chocolate. Also, take your time. If the temperature is too high, you could easily burn the chocolate.

Once melted and smooth, remove the chocolate pot from the heat and set aside.
Beat together sugar, applesauce, eggs, coffee, and vanilla in a mixing bowl.

Add the melted chocolate

Combine the dry ingredients (flour, cocoa, and baking powder) in a separate bowl using a whisk. Add to wet ingredients. Stir well.

Add in walnut halves and stir.


Pour batter into prepared dish and let bake for 30-35 minutes. Cool completely before cutting.


Makes 9 brownies - 215 calories, 7g protein, 30g carbohydrates, 13g fat, 4.5g fiber

I hope you like them.

Moist Banana Nut Bread

This might end up being a strange post. I’m currently listening to Rod Stewart’s Greatest Hits and about to share a recipe that calls for refined white sugar. I don’t typically bake to “Hot Legs”, nor do I like to promote refined sweeteners, but for some reason Rod is blasting through my laptop speakers, and three-quarters of a cup of Redpath is staring me down. Is there a full moon tonight?...I digress.

I wanted to share with you a classic from my recipe repertoire, my moist and delicious banana nut bread. If I had a dollar for every banana I let sit on my counter top while waiting for it to over-ripen, I might buy a small island and retire. Bananas often get a bad rap because of the amount of sugar in them, but they shouldn't be dismissed completely. Bananas are packed full of potassium and have good amounts of vitamin B6, which wards off fatigue and insomnia.

I love the simplicity of this banana bread and the aroma it emits as it bakes. This recipe is great for making breads or muffins, and there are no special tricks to doubling or halving it. It is full of banana flavor and seems to do well in the mail if you want to ship it to a hungry friend (freeze it once it’s cooled, pack it frozen, then 2-4 day deliver it). Try your best not to dive right in as banana bread is best if eaten twenty-four hours after baking.


The sour cream is what keeps this loaf from drying out, a common problem with fruit breads. Sour cream doesn’t tend to lend any of its own flavors to the bread while baking, so it’s a subtle way to make sure your bread stays deliciously moist.


Moist Banana Nut Bread

½ cup unsalted butter (room temp)
3/4 cup sugar
2 large eggs (room temp)
1 tsp vanilla
3-4 Ripe mashed bananas
1 tsp cinnamon
1 tsp baking soda
½ tsp salt
1 ½ cups flour
½ cup sour cream
½ cup chopped walnuts

Mix butter, eggs, sugar, and vanilla in a mixing bowl until creamy. Add bananas and cinnamon and mix well. Add soda, salt, sour cream and flour, mix well. Add nuts.

Add mix to greased and floured loaf pan. Bake at 350 for about 1 hour or until you can insert a knife into the centre of the loaf and it comes out clean.


I hope you like it.