Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 8.0% of RDA
• Calories: 26.5% of RDA
• Carbs: 9.4% of RDA
• Fat (total lipid): 19.3% of RDA
• Fiber: 21.2% of RDA
• Fructose: 10.2% of RDA
• Protein: 9.8% of RDA
• Sodium: 5.8% of RDA
• Sugar: 41.8% of RDA
• Vitamin A (IU): 3.8% of RDA
• Vitamin B6: 13.9% of RDA
• Vitamin C: 4.1% of RDA
• Iron: 2.2% of RDA
• Magnesium: 17.2% of RDA
• Manganese: 14.6% of RDA
• Niacin: 10.2% of RDA
• Potassium: 11.0% of RDA
• Zinc: 7.8% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
0
MACROS
Carbohydrate
25.7
g
25.722
Calories
530
529.893
Fiber
5.94
g
5.94
Iron
0.421
mg
0.421
Protein
11.0
g
11.039
Sodium
78.7
mg
78.716
Sugars
13.1
g
13.06
Fat (total lipid)
11.8
g
11.796
N
0
0
rolled oat|unsweetened cocoa powder|chocolate protein powder|applesauce|egg (large)|honey|almond milk|coconut oil|chocolate chip|raspberry
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PREPARATION
1.
Preheat oven to 350 degrees F.
2.
Spray 8x8 inch baking pan with nonstick cooking spray.
3.
Place oats in blender and blend for a minute or until they resemble the consistency of flour.
4.
Transfer oat flour to medium bowl then whisk in protein powder and cocoa powder; set aside.
5.
Whisk together applesauce, egg, honey, vanilla and almond milk until smooth and well combined.
6.
Add to dry ingredients and mix together until just combined.
7.
Heat coconut oil and 1/4 cup of the chocolate chips in a small saucepan over very low heat; stir continuously until all chocolate chips and coconut oil have melted together. Stir in raspberry pieces very gently.
8.
Gently stir into brownie batter.
9.
Pour mixture into prepared pan. Bake for 18-22 minutes or until just cooked through and the top has set.
10.
Transfer pan to wire rack to cool completely. Once cool, cut into 12 bars -- please note that bars should be kept covered in the refrigerator and enjoyed cold!
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Any vanilla or chocolate protein powder should work fine.
2.
If you don't have applesauce on hand, you can substitute with 1 small ripe banana.
3.
You can make this recipe vegan by using a vegan protein powder such as Vega, and by using a flax egg. Please make sure to use vegan chocolate chips and agave instead of honey.
4.
If you want to make this recipe gluten free, please ensure that your protein powder and vanilla are gluten free.
5.
Instead of raspberries why not add some of your favorite toppings? Coconut and sliced almonds would be delicious.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 530
Protein 11.0 g
Carbohydrates 25.7 g
Iron 0.42 mg
Fiber 5.94 g
Calcium 80.3 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
