NUTRITION INFO CRON BROWNIE RECIPE

[Guest guest]

Here is some nutrition info for "The Brick" Brownie Recipe:

Recipe makes 32 servings of large 1" thick+ "brick shaped" brownies using two 8" x 12" bake pans.

Per Serving:

148 Calories

4g Fat

17g Carbohydrate

14g Protein

3g Fiber

148 mg Calcium

112 mg Magnesium

Has good to fair amounts of manganese, copper, iron, selenium, zinc, potassium, D, some B's.

Also, I've been perfecting a high protein brownie recipe that is quite good & high nutrition. Not finished with a perfect final recipe, but this is certainly good enough to begin with...(If anyone wants this recipe in a very nice Word Doc with the nutrition analysis included too please email me "off list" at:

no-spam-please@...

and I will send it to you with nutrition graphs!)(The following recipe may post messy due to formatting when sent. Sorry. At least you can get the nice looking Word Doc recipe from me though!)

Rare J Sprouted Spelt Brownies

(high nutrition – reduced calorie - low or no allergy for dairy & grains)

Bake at 350 degrees for 15-18 minutes. (Caution don't over bake or it gets too dry!)

Cream in Order the Following Ingredients:

¼ Cup Butter soft room temp (I use Ghee.)

2 tsp Vanilla (I use Certified Organic = ORG.)

¼ Cup Lecithin (I use NOW brand Granules.)

¼ Cup Maple Sugar (ORG)

½ Cup Maple Syrup (ORG)

3 T Hazelnut Oil Rapunzel great taste! (ORG)

1 ¾ Cup Baking Splenda (sucralose safe inert non-calorie sugar-sub.)

1 Cup Soy Milk West Soy Unsweetened (ORG)

2 Cups 300 g Whey CFM Isolate (with Vanilla & Sucralose added)

¾ Cup Soy Milk West Soy Unsweetened (ORG)

1 ¼ Cup Cocoa Rapunzel (ORG)

2 Eggs (ORG)

¼ Cup Soy Milk IF needed for correct baking texture (ORG)

Thoroughly Mix Dry Ingredients

1 ¼ Cup Sprouted Spelt Flour see end notes for source (ORG)

1 ¼ Cup Pecan, Hazelnut, Macadamia, or Almond Meal Flour Bits

1 Cup Coconut Meal or Flour (ORG)

1 Cup Psyllium (I'm going to experiment with Glucomannan too. It's better IMO.)

½ to1 tsp Sea Salt w/minerals (Celtic)

1-2 tsp Baking Powder (I use potassium type.)

3 T Cal-Mag Citrate 1800 mg & D 900 IU (NOW Brand Powdered)

Recipe Ideas: I use two 8" x 12" bake pans. Be careful not to over bake or brownies will be to dry! I try to keep brownie batter as dry as possible for reduced baking time & temperature, so this is viscose, gooey, & harder to work with. (Use more soy milk if too difficult for you to mix & flatten out in baking pans. Use spatula to spread evenly in bake pans.) When mixing the wet mix with the dry mix, pour liquid in within about a minute as you stir with a large spoon the entire mixture. Don’t go too slow, stirring time wise, or the mix will thicken slowing mixing & pouring-n-spreading in bake pans. Stir just enough to blend & stop! These brownies are made to enhance nutrition, lower calories, maintain great taste, & reduce exposure to dietary allergies from grains or dairy using the following. Sprouted Spelt Flour eliminates grain allergies and anti-nutrients found in all grains, and Sprouted Spelt has excellent nutrition content & taste! Ghee (butter fat w/o protein-cream) is used to provide the butter flavor w/o dairy protein allergy or “oil-burn problems”. Very low-fat Whey CFM Isolate is used to boost protein & mineral content, and many who are allergic to dairy can still tolerate this Whey CFM Isolate without problems! (But don’t use Whey if have serious dairy allergy concerns. Add egg whites for more protein.) Tapioca & Arrowroot flours can be used too without the usual allergy grain or anti-nutrient concerns. Use whipped egg whites instead of whole eggs to reduce fat & increase lighter fluffy texture. Use other nut meals-flours-bits such as Hazelnut, Macadamia, Almond, or Walnut. Coconut flour-meal is optional. Can use more Whey & less nut flour-meals-bits to increase further protein & mineral content & reduce fat calories. It’s possible one might be able to use pumpkin or butternut or acorn squash in place of the maple sugar & syrup (even soymilk or nuts or flours or whey) to maintain moisture & good flavor –might need to increase sucralose too. It’s possible some more neutral tasting seaweeds such as ground Kombu could enhance nutrition too. Also, one can add powdered calcium, magnesium, lecithin, and fiber such as psyllium to enhance nutritional content or properties without affecting taste too drastically. If concerned about AGEs baking time and/or temp can be reduced further by using less soymilk for drier batter, or use longer bake times at lower temps, or just eat less baked more moist brownies. This will address some concerns with AGEs produced at higher temps. With a lower temp longer bake time or baking for more moist results one could probably use temps between 250-300F degrees. Please convey your critique, results, & suggestions with this recipe. J

The ONLY source I know of for Sprouted Spelt Flour is:

http://www.creatingheaven.net/eeproducts/eesfc/orderform.html

I buy Whey CFM Isolate with sucralose & vanilla added from:

http://www.proteinfactory.com/

Suggestions, comments, critique, recipes, nutrition ideas or analysis, organic sources welcome! Please email numi at no-spam-please@...

Thanks!

..

[Guest guest]

numicucamonga,

That looks like a very nutritious recipe. I'll definitely experiment

with those ideas. BTW, do you find maple and vanilla in such recipes

actually add to the taste? From the little baking experience I have I

find the taste gets lost to the stronger flavors like cocoa and end up

contributing only extra calories...

-Zulu

[Guest guest]

I would try to substitute/eliminate the " butter " (ghee) and maple sugar and

syrup for something more CRON-like. No doubt you're adding these ingredients

to add to the taste. Perhaps some fruit or other healthful sweet???

on 8/5/2003 8:09 AM, paultheo2000 at paultheo2000@... wrote:

> numicucamonga,

>

> That looks like a very nutritious recipe. I'll definitely experiment

> with those ideas. BTW, do you find maple and vanilla in such recipes

> actually add to the taste? From the little baking experience I have I

> find the taste gets lost to the stronger flavors like cocoa and end up

> contributing only extra calories...

>

> -Zulu

>

>

>

>

[Guest guest]

Date: Tue Aug 5, 2003 12:09 pmFrom: "paultheo2000" <paultheo2000@y...> WROTE:That looks like a very nutritious recipe. I'll definitely experimentwith those ideas. BTW, do you find maple and vanilla in such recipesactually add to the taste? From the little baking experience I have Ifind the taste gets lost to the stronger flavors like cocoa and end upcontributing only extra calories...Hi!I'll have to check it out regarding taste. Definitely, I agree dropping the maple will reduce the calories. See new "test recipe" & nutrition numbers below.Date: Tue Aug 5, 2003 12:26 pmFrom: Francesca Skelton <fskelton@e...> WROTE:I would try to substitute/eliminate the "butter" (ghee) and maple sugar andsyrup for something more CRON-like. No doubt you're adding these ingredientsto add to the taste. Perhaps some fruit or other healthful sweet???Hi! You both make a good points regarding the extra calories with the maple syrup & maple sugar & fats. In fact, my next batch is going to drop all the maple, the butter-ghee, & hazelnut oil too, & I'm adding 1/2 cup Hazelnut Meal (55g) + 1/4 cup Macadamia Nut Meal in place of "the pure" fats. This will add more nutrition & fiber & reduce the calories too! See new nutrition info below.I really encourage experimentation with these kinds of recipes. (See my "Recipe Ideas" at the end of that recipe in previous post for more suggestions.)Always fun to experiment! No recipe is ideal or perfect.Anybody else got any ideas? Please speak-up & post. Thanks! :-)

Next Test Recipe is:

Here is some nutrition info for another test of "The Brick" Brownie Recipe. Note that recipe has changed several items for more testing -see changes below!

Recipe makes 32 servings of large 1" +thick "brick shaped" brownies using two 8" x 12" bake pans.

Per Serving:

136 Calories with percent of calories...

6g Fat 37%

10g Carbohydrate 27%

14g Protein 36%

5g Fiber

167 mg Calcium

112 mg Magnesium

Has good to fair amounts of manganese, copper, iron, selenium, zinc, potassium, D, some B's.

Rare J Sprouted Spelt Brownies

(high nutrition – reduced calorie - low or no allergy for dairy & grains)

Bake at 350 degrees for 15-18 minutes. (Caution don't over bake or it gets too dry!)

Mix in Order the Following Ingredients:

1 Cup Soy Milk West Soy Unsweetened (ORG)

2 tsp Vanilla (I use Certified Organic = ORG.)

¼ Cup Lecithin (I use NOW brand Granules.)

2 Cups Baking Splenda (sucralose safe inert non-calorie sugar-sub.)

2 2/3 Cups 400 g Whey CFM Isolate (with Vanilla & Sucralose added)

¾ Cup Soy Milk West Soy Unsweetened (ORG)

1 ¼ Cup Cocoa Rapunzel (ORG)

2 Eggs (ORG)

¼ Cup Soy Milk IF needed for correct baking texture (ORG)

Thoroughly Mix Dry Ingredients

1 ¼ Cup Sprouted Spelt Flour see end notes for source (ORG)

1 ¼ Cup Pecan Meal

½ Cup Hazelnut Meal

¼ Cup Macadamia Meal

½ Cup Coconut Meal or Flour (ORG)

1 ½ Cup Psyllium (I'm going to experiment with Glucomannan too. It's better IMO.)

½ to1 tsp Sea Salt w/minerals (Celtic)

2 tsp Baking Powder (I use potassium type.)

3 T Cal-Mag Citrate 1800 mg ea. & D 900 IU (NOW Brand Powdered)

Mixing & Baking directions w/ideas are in previous post.

..

[Guest guest]

Yeah good buddy...what's with the butter and maple syrup? We're all flying offlist emails around trying to figure out why you included those in your concoction! I'd guess there's some good reason why you want them in there. Could you enlighten us?

Hugs

Suz

----- Original Message -----

From: paultheo2000

Sent: Tuesday, August 05, 2003 5:09 AM

Subject: [ ] Re: NUTRITION INFO CRON BROWNIE RECIPE

numicucamonga, That looks like a very nutritious recipe. I'll definitely experimentwith those ideas. BTW, do you find maple and vanilla in such recipesactually add to the taste? From the little baking experience I have Ifind the taste gets lost to the stronger flavors like cocoa and end upcontributing only extra calories...-Zulu

[Guest guest]

Also an awful lot of oil in the recipe (3 T). A good substitue BTW for oil

in baking is unsweetened (pure) applesauce.

on 8/5/2003 1:40 PM, Suzanne Cart at massuz@... wrote:

> Yeah good buddy...what's with the butter and maple syrup? We're all flying

> offlist emails around trying to figure out why you included those in your

> concoction! I'd guess there's some good reason why you want them in there.

> Could you enlighten us?

>

> Hugs

> Suz

[Guest guest]

Suz wrote:

Yeah good buddy...what's with the butter and maple syrup? We're all flying offlist emails around trying to figure out why you included those in your concoction! I'd guess there's some good reason why you want them in there. Could you enlighten us?

Francesca wrote:

Also an awful lot of oil in the recipe (3 T).

Hi! (Good questions & ideas.)

Actually, my post with new recipe changes a few hours before "your above" was posted did already address the oil & maple syrup questions. See new recipe here:

/message/7339

As to "what's with the butter & maple syrup", hey-yah, just checking to see if anyone is reading this stuff closely? :-) lol.

I still used more nut meals for nutrition & fiber & (yes) fat! But I did cut-back on the coconut to reduce its fat. Also, I increased the Whey wanting even more protein content.

I try to eat a higher fat & lower carb diet shooting for a maximum daily fat ratio of 37%. These brownies are right at the max of 37% fat.

I will caution those who use DietPower or ANY other nutrition program must verify many nutrition numbers used in their databases!!! Many database items do NOT match the "same items" used in a recipe from what I've learned.

I had to make custom entries for the Whey, Pecan Meal, Soy Milk, Spelt Flour, and *many* others, because their "same" or "similar item" did not match the nutrition information that came with my food items used. These mis-matches dramatically changed "the numbers" for this recipe, so, just an FYI, double check your nutrition database & items used for accuracy in main-stay recipes you use often!!! Using a similar item is NOT "close enough" if you want accuracy!

Also, one can use the USDA database to compare your nutrition numbers. See:

http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl

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