Keto brownie recipe with coconut flour

What is a keto diet?

Before we get into the details of this keto brownie recipe, let’s talk about the keto diet itself. In essence, it involves eating a very low amount of carbohydrates and a high amount of fat instead. Doing so puts your body into a state known as ketosis – which is where the diet gets its name.

The idea is that your body burns fat for energy rather than carbohydrates. Instead of the body converting carbs into glucose for energy, the liver converts fat into ketones and uses those. Proponents of the diet claim this helps with weight loss, lowers blood sugar, and provides several other benefits.(1)

However, it’s important to note that many experts argue against following a ketogenic diet. We don’t know much about the long-term effects of eating this way. It’s highly restrictive, and some research suggests it could raise the risk of heart disease, liver problems, kidney issues, and nutritional deficiencies.(2) Keto diets may also result in brain fog and have a detrimental impact on your gut microbiome.

We’re not here to pass judgement on the keto diet though. We’ll just say that if you try it, research it thoroughly to make sure you do so in a healthy way. And remember that you can still enjoy tasty treats if you’re keto – like this keto brownie recipe! It uses liquid stevia rather than honey or syrup, plus ground almonds and coconut flour instead of wheat flour. This makes these brownies high in fat, but low in carbs and protein – perfect for those on a keto diet.

What about those of us not on a keto diet? Is it still worth making this keto brownie recipe? Definitely. Here’s why.

All about almonds

Ground almonds form a key part of the base of this keto brownie recipe. In addition to being low in carbs, these nuts are high in healthy monounsaturated fats. What’s more, almonds are bursting with vital nutrients such as vitamin E, manganese, magnesium, calcium, and copper. That’s good news regardless of the diet you follow.

For example, vitamin E is a potent antioxidant that helps protect our cells from oxidative damage. Evidence suggests that a high vitamin E intake could lessen the risk of conditions such as cardiovascular disease and Alzheimer’s.(3)

And that’s not the only reason almonds could be good for your heart. Studies show that consuming almonds can both lower levels of ‘bad’ LDL cholesterol and prevent it from oxidation.(4) This helps to decrease the risk of atherosclerosis (narrowing and hardening of the arteries) and cardiovascular disease.

Moreover, the high levels of magnesium in almonds could be useful in lowering blood pressure. This is important because high blood pressure can lead to heart attacks, strokes, kidney failure, and vision problems. Magnesium may additionally help to lower blood sugar levels and reduce insulin resistance.(5) That means adding almonds to a keto brownie recipe might be particularly beneficial for those with diabetes.

Thanks to their high fiber content, using almonds in your keto brownie recipe could be good for your gut too. Fiber nourishes the good bacteria in your microbiome, improving not only digestion but also immunity and brain health. Research shows that eating the nuts could boost production of the short-chain fatty acid butyrate.(6) Butyrate provides fuel for the cells in your colon, enabling them to function more effectively. This improves nutrient absorption and supports the immune system, as many immune cells are located in the gut.

Cocoa: delicious and nutritious

Whether you’re whipping up a keto brownie recipe or a non-keto brownie recipe, cocoa powder is a key ingredient! And the good news is that it doesn’t just taste amazing – it’s also bursting with wellness benefits.

Cocoa is a fabulous source of polyphenols such as flavanols, which can enhance our health in numerous ways. They possess potent antioxidant and anti-inflammatory properties, helping to reduce both oxidative stress and chronic inflammation. This lowers the risk of several harmful conditions, from arthritis and heart disease to dementia.

Speaking of the heart, using cocoa in your keto brownie recipe could also help protect it by lowering blood pressure.(7) Studies show that the flavanols cocoa contains are able to improve levels of nitric oxide in the blood. This can boost the function of your blood vessels, decrease blood pressure, and enhance blood flow.

Interestingly, this improvement in blood flow also benefits cognition by increasing the blood supply to the brain. What’s more, the flavanols in cocoa support brain function and the production of neurons. As such, the cocoa powder in this keto brownie recipe might help reduce the risk of neurodegenerative disorders like Alzheimer’s. Research has found that consuming cocoa flavanols can enhance cognitive performance in people both with and without mental impairments.(8)

Not only could cocoa support cognition, it also has the potential to boost your mood.(9) There are many possible reasons for this. For example, cocoa contains the amino acid tryptophan, which our bodies use to make serotonin – a neurotransmitter that regulates emotion. In addition, cocoa can increase diversity in the gut microbiome and thus enhance mood through the gut-brain axis.(10) So baking a keto brownie recipe might just help cheer you up on tough days.

Chocolatey goodness: how to make this keto brownie recipe

The first step in this keto brownie recipe is to preheat your oven to 175℃ and line a 20cm square tin with parchment paper. Next, add all the dry ingredients to a bowl – that’s the ground almonds, coconut flour, cocoa powder, milk thistle powder, baking powder, and sea salt. In a keto brownie recipe coconut flour is ideal because it’s low in net carbs. Stir the mixture well with a whisk or fork, and set it aside.

Time to make your flax eggs. These are a fabulous plant-based alternative to real eggs, as they have a gelatinous texture that helps to bind ingredients. All you need to do is combine the ground flaxseeds with water, then leave the mixture to thicken for about ten minutes.

While you’re waiting for your flax eggs to be ready, pour the sunflower oil, orange zest, water, and liquid stevia over the dry ingredients. Stir everything together, then add in the flax eggs and mix well using a spatula. If you find the batter too dry, drizzle in a couple more tablespoons of water to achieve the desired consistency.

Now it’s time to bake your keto brownie recipe. Pour the mixture into your lined pan, gently easing it into all the corners. Use a spatula to make sure you have an even thickness across the whole tin, then pop your batter in the oven.

Bake your keto brownie recipe for 25-30 minutes. To check if they’re done, stick a toothpick in – it should come out with moist crumbs on, but not wet batter. Then take them out of the oven and allow them to cool. Finally, slice your brownies, garnish them with the almond flakes, and enjoy!

Why milk thistle makes this the best keto brownie recipe

Milk thistle is hardly a common ingredient in baking. However, including the powder in your keto brownie recipe can be a great way to increase the dish’s health benefits.

This spiky plant is naturally rich in silymarin, which has both antioxidant and anti-inflammatory properties. People have been using milk thistle to support wellbeing for generations, most notably to protect the liver. Studies suggest the plant may help defend the organ against toxins and improve its function in people with liver diseases.(11) It might also work to boost liver cell regeneration.

In addition, milk thistle’s ability to tackle inflammation and oxidative stress may be useful in protecting against cognitive decline.(12) Initial studies suggest the plant could help in the treatment of Alzheimer’s by reducing amyloid plaques in the brain.(13) However, more investigation is necessary to confirm this.

Using milk thistle powder in your keto brownie recipe may also be good for your bones. Test-tube studies have discovered that it might be able to stimulate bone mineralization and prevent or delay bone loss.(14) This could prove useful for conditions such as osteoporosis, although human studies are required to clarify these findings.

It’s important to note that milk thistle might not be suitable for everyone. Those who are pregnant, breastfeeding, have an existing health condition, or take pharmaceutical medication (including birth control) should seek medical advice before taking it. This will help you avoid interactions or side effects. Don’t worry though, this keto brownie recipe tastes just as yummy without it!

Introducing our milk thistle powder

To enjoy the above-mentioned benefits, you can’t just use any old milk thistle powder in your keto brownie recipe. Like with all functional foods, quality is key.

We source our milk thistle from small farmers in Eastern Europe, who cultivate the plants using only organic methods. Our team picks the plants by hand during the annual harvest season, and carefully cold presses the seeds to remove the oils. Finally, they grind the remaining solids into a fine powder. We then ship this organic milk thistle powder to you in environmentally friendly, recyclable amber glass jars.

We don’t add any unwanted filler ingredients to our powders, so what you receive is 100% pure milk thistle seed. This means that it doesn’t dissolve in water. As such, the best way to take milk thistle powder is in a dish like this keto brownie recipe. We recommend mixing some into soups, stews, and smoothies, or using it in other baked goods like cakes and cookies.

Milk thistle powder’s delicately nutty and slightly bitter flavor pairs well with a range of different ingredients. Looking for some more inspiration? Try our pumpkin, tofu and sage galette or roasted cauliflower salad recipes. It works brilliantly in pasta dishes too. As a bonus, taking milk thistle with food helps your body to digest it more easily.

Incidentally, it’s also possible to take milk thistle as an oil. This is bursting with vitamin E, and you can apply it directly to your skin to nourish your complexion. Alternatively, drizzle a little over salads and similar dishes, or take a teaspoonful neat. Just remember, it doesn’t like to be heated!

Customizing your keto brownie recipe

Not only is baking this keto brownie recipe easy, customizing it is too. For example, if you haven’t got any coconut flour to hand, you could use other low-carb alternatives instead. These include chia flour, oat fiber, and psyllium husk flour. Of course, if you don’t follow a keto diet, you can mix things up even further. As well as using other types of flour, you have the option of swapping the liquid stevia for agave nectar or maple syrup.

Another possibility is to use cacao powder rather than cocoa powder in your keto brownie recipe. Cacao has a stronger and more bitter taste because the beans are not roasted, plus even greater health benefits. You could also adjust the flavor of your brownies by omitting the orange zest or using lemon zest instead.

And when it comes to garnishes for your keto brownie recipe, the options are almost limitless. For instance, you could top them with a couple of fresh raspberries, blueberries, or strawberries. Alternatively, rather than almonds, try a different variety of nut, such as pecans, walnuts, hazelnuts, or macadamia nuts. These are all low in net carbs and high in healthy fats, making them ideal for a keto diet.

Decadent and delicious but still rich in health benefits, this keto brownie recipe is a perfect afternoon treat or dessert. So much so that you might want to double it up – these sweet treats won’t hang around for long!