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Now that my cookbook recipe testing is done (you can get the latest cookbook update from yesterday’s blog post here), I’ve been trying to keep my Healthy Fats (THM:S) meals focused on foundation fats like coconut oil, butter, and eggs instead of adding so many harder-to-digest-and-often-overused fats like heavy cream, cheese, cream cheese, and nuts. I can tell a big difference in the way my body processes the foundation fats versus how it burns the “heavier” fats. I just feel so much cleaner and clearer and lighter when I cut back on Heavy S meals and focus more on Deep S. Oh, I still use the heavier fats sometimes, but my metabolism really needs a reset after all the cookbook recipe testing I was doing. I kind of saved all the heavy desserts for the end…(i.e. 3 cheesecakes in one week).
This Superfood Single Brownie falls into the Deep S category, and it includes a special power food: okra! The weight-loss and health food benefits of okra have been explained well by people other than me, and you can find some of the information here in this recipe on the Trim Healthy Mama website or in the THM Cookbook. As soon as I get back from my journeyings (I was in Lancaster, PA for 10 days, I’m in NJ for a week, and I’m heading to Holmes County, OH next week), I intend to perfect a larger-batch version of this Deep S brownie. I’ve worked on it a little, but the recipe still needs some tweaks. I have quite a few other okra inspirations ready to be made as well. I can’t wait to get back to my own kitchen!
Update: CLICK HERE for a full-size version of this recipe!
The okra really gives this brownie a nice traditional brownie texture that I love. The brownie is good warm or cold, and it’s gluten, dairy, and nut free for those of you with allergies! I recommend using frozen okra in this recipe because it has been blanched, which helps cut some of the okra slime and breaks the okra down better before use in recipes. I do admit – I like to add fresh okra to shakes. It makes them so thick and gooey that they resemble very thick snot, but if you can put the alarming mental pictures out of your head the texture is really cool. 😛
I can personally taste the earthiness of the okra a little in this brownie and in every other recipe in which I’ve used okra, but it’s not a flavor that I mind as long as there’s another strong flavor, like chocolate, to mask it. I just love knowing that I’m getting a dose of healthy veggies in my dessert!
You may also enjoy:
- My picture recipe index
- Starting THM
- My chocolate recipes
- My Deep S recipes
- Briana’s Ultimate Brownie recipe
You can pin this post here:
- ⅓ c. frozen diced okra
- 1 T. coconut oil
- -
- 1 egg
- 2 T. water
- -
- 1½ T. oat fiber (use gluten free if necessary)
- 1 T. cocoa powder
- 2 tsp. THM Super Sweet Blend (or more, to taste)
- ¼ tsp. baking powder
- 1/16 tsp. salt
- Thaw the diced okra with the coconut oil in the microwave.
- Blend the okra, coconut oil, egg, and water until smooth.
- Whisk the blended mixture with the rest of the ingredients until smooth.
- Pour the mixture into a greased 2-cup glass Pyrex dish and microwave for 1 min. 30 sec. or until the brownie is just dry on top. Enjoy warm or cold.
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Is there anyway this could be made in multiple batches and stored for later? I hate washing my blender for one brownie.
I actually have a very similar full size recipe right here >> https://www.briana-thomas.com/superfood-brownies/
Can I just say–removing this single serve yumminess from my Vitamix this morning was a real test in perseverance! Salvaging the last 20% stuck below the blades wasn’t worth losing a finger. However, the finished product was well worth the effort but perhaps I’ll try blending it in my small food processor next time. Thanks for all you do, Briana, for so many! Blessings.
Briana, I Love this!! I love that you and I have such similar tastebuds….. it’s very handy knowing that I’ll probably like it, if you made it 🙂 I just had your Crispy Chicken Quesadilla and French Onion Soup, yesterday. I even like that you “under sweeten.” This was the perfect “after Wednesday church” snack. I also love that since it’s bad to be eating so late at night, at least, I’m getting a good dose of okra. Thank you for your service to our health!
Well thank you for your kind comment, Heather! It made me smile. 🙂
This sounds so good. I am doing a Fuel Cycle right now, and this sounds like a lovely dessert for tonight. I didn’t realize oat fiber could be used in a Deep S, so I am a bit excited that I can have this. Thanks for sharing.
Needs a link to a post about converting this recipe to a larger batch baked in oven 🙂
Right here! https://www.briana-thomas.com/superfood-brownies/
Thanks for saying at the outset that you can taste the okra. I’m from the Canadian prairies and have had no past experience with it till THM, and I’m still figuring out how I prefer it. This may be the answer. ? This, and the Secret Big Boy shake. That’s pretty good made with kefir, as far as tasting the okra.
Great recipe! It is delicious! I love the soft texture. I only had THM Gentle Sweet so I used 4 t. And it was just right. It is definitely a keeper and will become my go-to for something sweet. Next time I may even try some whipped coconut milk on top. ☺ Thank you so much for this recipe!
Where would I find the correct size pan to make this brownie? I don’t know if I’ve ever seen one designated as a 2 cup pan. Could I determine if it’s a 2-cup size by trying to pour 2 cups of water into the container? Thanks!
Any small ramekin should work, but you may need to adjust the baking time. Yes, you can test the size of yours by pouring water into it. 🙂 Pyrex makes 2-cup glass dishes that work great!
I’m frustrated with all the microwave cooking directions and quite honestly surprised that so many “healthy” people are using a Microwave. The negative effects of cooking our food this way are everywhere. If you are calling for microwaving your meals be it, breakfast, lunch, dinners or desserts can they also be made in the oven?
As a general rule, yes. 🙂
I cannot seem to find oat fiber in any of the stores near me. Do you know if I could substitute that for psyllium husk powder?
Oat fiber can only be ordered online as far as I know. LifeSource brand from Netrition is great! I don’t have any personal experience with psyllium husk powder, but I’ve heard that they’re often interchangeable.
OK thank you so much for the info.
Could butter be substituted for the coconut oil?
Yes. 🙂
Very impressed!!! Yummy with hardly any okra flavor. Loved the soft texture. It was great warm right out of the microwave..I added a few sugar free chocolate chips just to be safe!?
I’m glad you liked it!
Bri, you are a truly amazing young gal!! Thank you again for a great recipe. I can’t wait to buy your cookbook & see what God has in store for your future! Keep up the good work & God bless you!
Aw, thank you so much, Sarah. <3
My Oat Fiber arrived in the mail. Question – does it need to be refrigerated or can it be stored in a glass jar in the pantry? The packaging has no instructions on storage. Thanks so much.
We usually get multiple packages, keep most of them in the freezer, and keep one in a sealed container in the pantry at a time.
Just made this,and it’s delicious!:)
I’m so glad you liked it, Shelly!
When you said blend, I didn’t know if you meant in a blender or by hand. Fearing the large chunks of okra that another poster mentioned, I used my blender. I think the texture is more like a chocolate cake. Do you think it tastes better after it’s been refrigerated overnight like your pan of brownies?
Yes, blend in a blender. 🙂 (Generally if mixing by hand the instructions would say “beat,” not “blend.”) I’ve tried it warm and cold and enjoy it both ways! If okra isn’t your thing, there’s a good chance you’d find it more palatable after refrigeration.
Yep…I tolerate it warm, and put the last few bites in the frig. Ate them the next day and loved it!
Good! Glad to hear it!
Another yummy recipe. Except that I made the mistake of using okra that was too big at least I assume that’s what the problem was. This is the first year that this mid-west gal has tried okra. Purchased at a farmer’s market, since mine isn’t growing fast enough to keep up with my okra smoothie making. So while I couldn’t really taste the okra flavor, there were lots of little stringy fibers sticky out all over it. I’m all for eating lots of fiber but the looks of this… well I have a vivid description for but I don’t want to discourage anyone from trying it so I’ll refrain. I ate it with a dollop of 000 peach yogurt and tried to not look at it as I was eating… but next time I’ll use small okra :-).
Haha…I thank you for sparing us the description. 😛
Bravo, Briana. I had serious doubts about this recipe, but tried it. It’s GREAT! I de-deep-s-ified it with a tablespoon of Lily’s chocolate chips. I would say the texture is more souffle than dense brownie (although I;m not sure I’ve ever eaten a souffle). That said, it does have a much more pleasing texture than those eggy no-carb breads that are all over Pinterest. Love it.
If I wanted to bake it in the oven, how long would you suggest? I love your recipes and look forward to your cookbook?
I’d just bake it at 350 degrees until the top is just dry. 🙂
I am new to THM and I have not purchased oat fiber yet. Will grinding rolled oats in a coffee grinder work for this ingredient? Thanks. Really looking forward to your cook book!
No, I’m afraid that oat fiber and oat flour are two very different flours with different properties. Oat fiber is much finer and drier than oat flour, so they’re not interchangeable in recipes unless you’re comfortable switching up liquids as well. Oat fiber can be used in any THM fuel setting, but oat flour is an E fuel (carb source).
I don’t have Oat Fiber. Can you sub something else?
I’m afraid that oat fiber is the only option if you want this brownie to be a Deep S. If you’re fine with it just being a regular S dessert, feel free to try substituting another flour in its place (keep in mind that oat fiber is a very dry, fine flour).
Wondering if this tastes similar to the cry no more brownies?
I’ve never made those, so I’m not sure. 🙂
I love, love you always put the ingredients for your recipes in logical order- as in the order they are used! So many recipes I find must be totally rewritten (re-typed and reordered) before use. Many of the ‘failures’ from people who try THM type recipes happen because ingredients are written improperly and that combined with inexperienced bakers/cooks lead to undesirable end products. Thank you for your diligence. I can’t wait to order your cookbook; I hope it is only the first of many. God bless!
Thank you, Cheryl! Some of my older recipes aren’t always so organized, but since writing my cookbook, I’ve come to realize the importance!
100% agree with this