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How To Bake A Bone-Building Brownie (Yes, You Read This Right!)

bone-healthy-brownie

Here in the Northern Hemisphere, summer is in full swing. In the USA, that means celebrating the 4th of July with cookouts, picnics, and other celebrations.

Of course, sweet treats abound at all these festivities, including an American favorite: the brownie, a moist, chocolate, cake-like dessert that is perfect for picnics. With their very high sugar content and white flour base, brownies are anything but bone-healthy.

But what if I told you there’s a brownie that’s actually good for your bones? There is! I call it the Bone-Building Brownie, and below you’ll find the simple yet delicious recipe for these decadent treats that actually build your bones.
Here’s what makes these brownies so good for your bones.

Bone-Building Brownies Provide Alkalizing Protein

These brownies are more than just pH-balanced. They include whey and plain yogurt, both of which are excellent sources of alkalizing protein. Savers already know that while these are both derived from dairy products, their effect is alkalizing.
Because brownies are a snack or dessert food, you can eat one between bone-healthy, pH-balanced meals to keep your protein levels consistent, which, as studies have shown, is essential for building bone.

Chocolate Benefits Your Bones And Your General Health

While chocolate is acidifying, it has a place in a pH-balanced diet as described in the Save Our Bones Program. The Bone-Building Brownie recipe includes two tablespoons of unsweetened cocoa powder.

1. Chocolate Contains Antioxidants

Chocolate is full of polyphenols, specifically flavonols such as catechins and proanthocyanidins. These are excellent for your bones and for your health in general. One of chocolate’s catechins, epicatechin, actually enhances bone health by increasing the activity of mitochondria in muscle cells.1 Active muscles stimulate bone growth when you exercise.

2. Chocolate Protects Your Skin Against Sun Damage

This makes chocolate the perfect summer treat! The polyphenols in chocolate actually protect your skin from the sun, and they also enhance your skin’s appearance by increasing “dermal blood circulation” and balancing the skin’s surface hydration.2

3. Chocolate Contains At Least 5 Foundation Supplements

Believe it or not, dark chocolate contains magnesium, copper, zinc, and manganese – all bone-building Foundation Supplements in the Save Our Bones Program. When you cook with foods high in these minerals, you’re nourishing your bones while enjoying a delicious meal or treat.

4. Dark Chocolate Offers Cardiovascular Benefits

Chocolate’s flavonols promote relaxation in the arterial lining, thus reducing blood pressure.3 A 2006 study found that ingesting cocoa reduced cardiovascular mortality by an astounding 50% in elderly men.4 In fact, dark chocolate reduces the risk of cardiovascular disease overall.

Now that you know just how healthy these brownies are, let’s get to the recipe!

The Bone-Building Brownie

Ingredients

  • 3/4 cup plain yogurt
  • 1/4 cup almond milk or your favorite milk substitute
  • 6 teaspoons stevia powder (adjust to desired sweetness) 
  • 1/2 cup unsweetened cocoa powder
  • 1/2 cup chocolate whey protein powder
  • 1 egg
  • 1 teaspoon baking powder
  • 1/4 cup whole wheat flour (If you’re gluten intolerant or prefer to avoid wheat, you can substitute with your favorite gluten-free flour.) 

Frosting: (Optional)

  • 2 tablespoons chocolate whey protein powder
  • 1/2 cup plain yogurt
  • 2 tablespoons creamy peanut or almond butter
  • 2 tablespoons unsweetened cocoa powder
  • stevia to taste

Directions

  1. Preheat oven to 350°F.
  2. For the brownies: in a medium bowl, mix the yogurt, milk, sugar, and egg. In a small bowl stir together cocoa, protein powder, baking powder, and flour.
  3. Gently stir the dry ingredients into the wet until mixed, and pour into a greased 8×8 inch pan.
  4. Bake for about 20-25 minutes. Test often to make sure it doesn’t dry out.
  5. For the frosting: In a small bowl mix all ingredients and spread on top of cooled brownies.

If you’re searching for delicious and easy-to-prepare bone-healthy dishes, you’ll love Bone Appétit, the companion cookbook to the Save Our Bones Program. In addition to hundreds of recipes that build and nourish your bones, it contains lots of luscious bone-healthy desserts, some of which are chocolate-based.

Heavenly Chocolate Cake, Nutty Brownie Cake, and Non-Dairy Chocolate Delish are just a few examples of the decadent desserts you’ll find in Bone Appétit. And the best part is, you can enjoy these and other flavorful dishes even more knowing that you’re not “cheating” – you’re actually building up your bones.

Please click here if you haven’t taken a look at Bone Appétit and the FREE bonuses that are included with your purchase today.

Till next time,

References

1 Nogeuira L, Ramirez-Sanchez I, Perkins GA, Murphy A, Taub PR, Ceballos G, Villarreal FJ, Hogan MC, Malek MH. “Epicatechin enhances fatigue resistance and oxidative capacity in mouse muscle.” J Physiol. 2011 Sep 15;589(Pt 18):4615-31.

2 Heinrich U et al. “Long-term ingestion of high flavonol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women.” Journal of Nutrition,136(6):1565-9. 2006.

3 Schewe, T, Steffen, Y, and Sies, H. “How do dietary flavanols improve vascular function? A position paper.” Archvies of Biochemistry and Biophysics. 2008 Aug 15;476(2):102-6. doi: 10.1016. Web. http://www.ncbi.nlm.nih.gov/pubmed/18358827

4 Buijsse, B, et al. “Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study.” Archives of Internal Medicine. 2006 Feb 27;166(4):411-7. Web. http://www.ncbi.nlm.nih.gov/pubmed/16505260/

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21 comments. Leave Yours Now →

  1. Mary Nicholson July 9, 2014, 1:48 pm

    Vivian, thank you so much for all the great information! I am anxious to make the Bone Building Browines but I have one question. The recipe calls for 6 teaspoons of Stevia. In your Bone Appettit cookbook the converstion to sugar is 1 cup = 1 teaspoon. So my question is…. would that be 6 cups of sugar in the Browine recipe? That doesn’t seem correct to me. I appreiate all you do, I am a Saver follower!
    Regards, Mary

  2. Anna Larson June 27, 2014, 2:02 am

    I am not proficient with the computer and would like to know if I can purchase the “Densercise System” in book form rather than ebooks.
    Thank you,
    Anna Larson

    • Marlene McC July 6, 2014, 10:58 pm

      Vivian can a different protein be used. I have read a lot about Whey Protein. It’s not good for our kidneys or liver. Please advise. Thank you. Looking forward to making these brownies.

  3. Rose June 26, 2014, 9:51 pm

    I am so glad I found ur site Vivian! now I can really do more to re-build my bones.
    I am a “BC” survivor that had spread to my bones so I need all the help I can get.

    I am not really a chocolate fan per say, but now I try to eat ones that are 70-85%
    because of the benefits.

    Thanks for sharing such delicious sounding recipes…I will certainly try the brownies
    for starters!

  4. Sharon June 26, 2014, 6:14 pm

    A number of your recipes in Bone Appetit as well as the brownie recipe have yogurt in them. Since I am allergic to yogurt is there anything I could use instead?

    Thank you

  5. Marlene Villar June 26, 2014, 2:13 pm

    Dear Vivian,
    Thank you very much for this recipe.
    Have a wonderful day. Take care always. Marlene

  6. Donna June 26, 2014, 1:33 pm

    Your brownie recipe sounds yummy. About the 6 teaspoons of Stevia, is that the powder that is in the 1 g individual packages? Can we use Truvia? The only other stevia powder is extract and 1/2 tsp = 1 cup of sugar. Please clarify this one more time.

    • Vivian Goldschmidt, MA June 26, 2014, 2:15 pm

      Hi Donna,
      The stevia powder referred to in the recipe is a granular one, like Truvia. If you use stevia extract, you’ll need to use less – just adjust to taste. :)

  7. Teresa Blunt June 26, 2014, 12:16 pm

    These recipes sound great! Could the cocoa powder be replaced with cacao?

  8. Leslie ( Ms. L. Carmel June 26, 2014, 12:05 pm

    Good Afternoon Vivian,

    That Brownie Recipe Sounds Delicious! I Love Brownies. Thank You Very Much, In Advance, For Sharing The Recipe With Us.

    Until Next Time – Take Good Care Of Yourself, And Stay Well.

    LOVE, LESLIE (MS. L. CARMEL)

  9. Isabelle Mattar June 26, 2014, 8:11 am

    thanks Vivian, ur recipe seems delicious.I’m sure I’ll make it.

    I would have your Brownies without guilt!

    • Vivian Goldschmidt, MA June 26, 2014, 11:46 am

      Let us know how you like them, Isabelle!

      • Annie July 14, 2014, 9:12 pm

        I loved it! My husband too!
        I didnt have stevia so I use raw sugar (same quantity) and used unflavored whey protein; sprinkled it with some choped walnuts…great!

  10. Carol Simpson June 26, 2014, 6:19 am

    The brownie sounds yummy. What do you think about Carob as a chocolate substitute?

    • Vivian Goldschmidt, MA June 26, 2014, 10:42 am

      Hi Carol,
      Like chocolate, carob is acidifying and has some antioxidants and health benefits. Carob powder is naturally high in sugar, though, and it doesn’t have the bone-building nutritional profile that cocoa does. :)

  11. Jaki June 26, 2014, 4:08 am

    I found a ‘flour less’ – gluten free recipe recently – would this be one that would also be a bone building brownie?
    175g dark chocolate
    190g unsalted butter
    150g light brown soft sugar (this could be replaced with stevia)
    3 medium eggs
    1tsp gluten free baking powder
    15 g cocoa powder
    150g ground almonds
    1 ½ tsp vanilla extract
    (an extra can be 100g white chocolate chunks)

    • Vivian Goldschmidt, MA June 26, 2014, 10:29 am

      It’s good to get creative, Jaki, and tweak recipes to be bone-healthy!

    • Olivia June 26, 2014, 5:36 am

      Mmm! Thank you. This looks good and Ground Almonds are both bone healthy and gluten free plus moistening to all baking.

  12. Marianne June 26, 2014, 3:46 am

    I’d love to make the brownies – unfortunately the cost of the chocolate whey protein powder is prohibitive on a very small pension.

  13. Michal Takacs June 26, 2014, 3:40 am

    A chocolate brownie good for bones, perfect :). One remark though, Vivian, the quantity of stevia metioned probably refers to stevia powder combined with some other sweetener (fructose, erythritol), someone might find this misleading. With pure stevioside or rebaudioside A one needs just a little to get the desired sweet taste.

    • Vivian Goldschmidt, MA June 26, 2014, 10:25 am

      Thanks for noting that, Michal. :)

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