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Dark Chocolate Yam Brownies (GF, FODMAP Friendly, Whole Food)



Any one else find desserts to be real tricky to make?


For me personally, not only do I need to make sure they are Gluten Free, right now in this season of my life they must also be FODMAP diet friendly.  Many gluten free or FODMAP-friendly dessert recipes are just full of PROCESSED AND REFINED oils and sugars!  These still present the same overall health problems that non-GF or FODMAP friendly desserts cause!  If you are trying to heal your gut and/or decrease inflammation, these types of desserts are just not that advisable if eaten with any frequency!.  The is the key here (especially when you are trying to heal) is the frequency and amount of it.  Enjoy them fully but just don't eat them too often. 


Still , I will admit that whenever I look for a desert recipe I DO still try to find one that is  whole foods based if possible.  That is what this recipe is, using real foods to create a DELICIOUS brownie. 


So far,  these are my favorite GF brownies! 



I am pretty excited about this recipe as I was able to modify it  to be FODMAP friendly.  It also uses whole foods rather than a bunch of refined flours.  So you can actually feel good about nourishing your body with beta carotene, fiber, and bioflavonoids (antioxidants) all while keeping the blood sugar swings to a minimum and satisfying the sweet tooth.  Forget "Let food by thy medicine" how about "let dessert by thy medicine!" ha!




To be honest, I didn't make this recipe quite right at first.  I misread the recipe (or rather, didn't read part of the directions at all) and cooked the yams before I put them into the wet ingredients.  You are supposed to just grate them raw and mix the in to the wet ingredients.  (that is GREAT news for people like me who would rather not have that extra step!).  The good news is they still turned out although they were extra soft and I had to cook them longer.



A word to the FODMAP Followers out there.  Yams are low FODMAP for serving sizes of 1/2 cup.  The entire recipe calls for 2 1/2 cups grated yam so you should be fine if you eat a few small pieces.  If you go crazy (like I did the first time I ate them and if you eat 1/3 of the pan throughout the day, then, like me, you may experience some unpleasant gaseous outcomes.  Or you might not.  Just saying.


Also, coconut flour which is called for in the in original recipe is not low FODMAP in amounts over 1/4 cup..  There is only 2 1/2 Tablespoons in the recipe so it fits in the low FODMAP limits BUT if you wish to avoid it altogether then use cassava flour or almond flour (although it might be more liquidy since coconut flour readily absorbs liquid. )


**So I will make this disclaimer .... please note that while this recipe is FODMAP diet friendly, everyone's  level of tolerance to foods in the recipe is unique.  Track your own response to these ingredients)


Yesterday I had a bit of an Easter-themed Reese's peanut cluster.  Fully anticipating savoring an indulgent bite, I was surprised at my disappointment. Something seemed wrong with it.  The deep, rich satisfying chocolate...the melt in your mouth goodness was somehow muted, pale and diluted.  It tasted like waxy plastic to me.  Just plain processed.


I sighed and told my hubby as we drove to our date night location that I didn't mean to be a Dessert Snob but that I may be ruined for store- bought candies. I would have rather have had my yam brownies. 


I normally REALLY enjoy a processed (not as good for you) dessert on any occasion. Hands down.  But this time, real food tasted better. :)




Chocolate Sweet Potato Brownies

(Gluten Free, FODMAP Friendly, Whole Food)

Originally by Alissa Vitti from


Allergen statement: Contains eggs. 



1 raw medium YAM (a sweet potato can be used too if not low FODMAP – 2 1/2 cups when grated

2 whole eggs

½ cup melted coconut oil ( or avocado oil or butter. Depending on preference)

⅓ cup Maple Syrup (honey or coconut nectar may be used for those with NO FODMAP restrictions)

2 teaspoons vanilla extract

½ cup raw cacao powder

1 teaspoon baking powder

1 teaspoon baking soda

2½ tablespoon coconut flour or Almond Flour**

¼ tsp pink himalayan salt



** Coconut flour is NOT low FODMAP in amounts >2/3 cup; however, since there is 2 1/2 Tablespoons per pan of brownie I believe it can be considered low FODMAP.  You may substitute another low FODMAP Flour such as Cassavia if you wish!




Preheat oven to 375 °F

Combine wet: grated sweet potato, eggs, vanilla, honey and coconut oil in a large mixing bowl and stir together until well incorporated.

Mix dry: cacao powder, baking powder, baking soda, salt and coconut flour.

Combine wet into dry and mix well.

Pour  the mixture into a 9 inch square baking tin lined with parchment paper.

Cook for 25-30 minutes. Let cool for 10 minutes before carefully removing the brownies from the tin.



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