Halloween is right around the corner and we cannot miss out on an American favorite: the brownie, a moist, chocolate, cake-like dessert that is perfect for this spooky holiday. 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 Osteoporosis Reversal 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 Osteoporosis Reversal 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
- stevia or monk fruit sweetener powder equal to 1/2 cup sugar (adjust to desired sweetness and based on the type of sweetener you will use)
- 1/2 cup unsweetened cocoa powder
- 1/2 cup chocolate whey protein powder
- 1 egg
- 1 teaspoon baking powder
- 1/4 cup almond 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 or monk fruit sweetener to taste
Directions
- Preheat oven to 350°F.
- For the brownies: in a medium bowl, mix the yogurt, milk, sweetener, and egg. In a small bowl stir together cocoa, protein powder, baking powder, and flour.
- Gently stir the dry ingredients into the wet until mixed, and pour into a greased 8×8 inch pan.
- Bake for about 20-25 minutes. Test often to make sure it doesn't dry out.
- 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 Osteoporosis Reversal 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.
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. https://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. https://www.ncbi.nlm.nih.gov/pubmed/16505260/
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Study Unveils Critical Nutrients For Preventing Sarcopenia And Improving Bone HealthComments on this article are closed.
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Hi Barbara,
I have not personally used those substitutions in this recipe, but I can tell you that coconut milk yogurt acts the same in other recipes calling for plain yogurt (in my experience). Also, many people who can’t tolerate lactose are able to tolerate whey – but of course, that is not always the case. If you do give the substitutions a try, let us know how it goes!
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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-
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.
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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! -
Dear Vivian,
Thank you very much for this recipe.
Have a wonderful day. Take care always. Marlene -
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.
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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. 🙂
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These recipes sound great!Thank you!
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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)
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thanks Vivian, ur recipe seems delicious.I’m sure I’ll make it.
I would have your Brownies without guilt!
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Let us know how you like them, Isabelle!
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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!
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The brownie sounds yummy. What do you think about Carob as a chocolate substitute?
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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. 🙂
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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)-
It’s good to get creative, Jaki, and tweak recipes to be bone-healthy!
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Mmm! Thank you. This looks good and Ground Almonds are both bone healthy and gluten free plus moistening to all baking.
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I’d love to make the brownies – unfortunately the cost of the chocolate whey protein powder is prohibitive on a very small pension.
I’d like to know if a non-dairy yogurt (such as plain coconut) and a non-dairy protein powder (such as pea protein) can be used in this recipe without a change to consistency and still be alkalyzing? Several years ago I learned of my problems with both gluten and dairy, and want to help my bones be healthy. Thanks!