Vitamin and Mineral-Rich, Date-free, Gluten Free, Keto Vegan Brownies

Spring is a time of natural cleansing and detoxification, and all of spring’s tender vegetables are full of vitamins and minerals that help us in this cleansing process. Who knew we can enjoy vitamins and minerals in a Keto Brownies recipe? These raw vegan and keto-friendly brownies are created to deliver a wealth of essential minerals and vitamin C, vital for supporting our liver and many of the hormones in our endocrine system. These are fabulous, decadent, and nourishing.

With a blend of nuts and seeds like shredded coconut, pumpkin seeds, macadamia nuts, and hemp seeds, these brownies are rich without the feeling of over-indulgence and without the typical blood sugar spiking ingredients.

If you are craving brownies, make these nutrient-rich, absolutely delicious, vegan keto treats and savor every blissful bite!

What Are Mineral-Rich Raw Brownies Made Of?

These sugar free, vegan brownies are a blend of ingredients that were chosen for their nutrients. This naturally gluten-free brownie recipe features a medley of nutrient-dense nuts and seeds including shredded coconut, pumpkin seeds, macadamia nuts, and hemp seeds. 

The subtle taste from almond extract and a touch of sweetness from vanilla stevia combined with the richness of cacao powder and a hint of mint give these dense brownies some depth and richness. Vitamin C powder is added along with essential oils to add some more therapeutic benefits and flavor while the optional monk fruit, stevia, or lakanto lends a customizable sweetness that is much more blood sugar friendly than refined sugar. 

After you've made these no bake brownies, finish them off with a dusting of shredded coconut and cocoa powder or a drizzle of melted chocolate. This gives these absolutely amazing vegan brownies a fabulous extra layer of flavor.

Do you want to try different mineral-rich gluten free, raw vegan brownie recipes?  Check out Superfood Brownies made with kale or these Low Glycemic Carob Brownies made with butternut squash.

How Do You Make Mineral-Rich Raw Vegan Keto Brownies?

Don't be intimidated by the ingredient list. The entire recipe for these vegan keto brownies are a breeze. Everything is just thrown into a food processor, so clean up is super simple, too.

Begin by adding all of the ingredients to the food processor. Blend the mixture until it forms a brownie batter texture making sure that the seed and nut mixture is well incorporated. But, avoid processing for too long, so you don't create nut butter.

Once the batter is ready, transfer it into a glass baking dish lined with parchment paper, pressing it down evenly to form a solid base.  Cut these no bake brownies into your desired size pieces to create individual brownie squares. 

For an added touch, press a pecan or walnut half or quarter into each brownie square to add flavor and presentation. Or, sprinkle cocoa powder and shredded coconut over the top for an extra layer of texture and taste. You could even drizzle some melted dairy-free dark chocolate chips over the top or add some cacao nibs or chocolate chips to the mixture or press them into the top.

To set the brownies, place the baking dish in the freezer for about 15 minutes, or until firm. Once firm, remove the brownies from the freezer, serve, and savor each delicious bite.

How Do These Ingredients Help With Blood Sugar Balancing And Other Hormones?

The ingredients in these mineral-rich raw vegan brownies were chosen for their minerals and nutrients that help with blood sugar balancing and hormonal health. 

Coconut contains manganese and selenium. Pumpkin seeds are high in zinc, while hemp seeds are a good source of magnesium. Macadamia nuts also provide magnesium and zinc. The chia gel adds fiber and omega 3-rich fatty acids to promote satiety, and reduce inflammation which supports stable hormones and blood sugar levels. Natural stevia is high in potassium and magnesium, and real monk fruit is a great source of vitamin C. 

Coconut

Coconut is rich in healthy fats, including medium-chain triglycerides (MCTs), which are readily absorbed by the body and can provide a quick source of energy.

Coconut also contains lauric acid, a type of fatty acid with antimicrobial properties that may help support gut health. A healthy gut microbiome is essential for hormone balance, because it helps with metabolizing and eliminating hormones from the body.

Additionally, coconut is a good source of certain minerals like manganese, which is involved in hormone regulation and metabolism. It also contains selenium, which is important for thyroid health and hormone synthesis.

Pumpkin Seeds 

Pumpkin seeds are one of the best plant-based sources of zinc which is essential for hormone production and regulation. Zinc is needed for the synthesis and release of various hormones, including insulin, thyroid hormones, and sex hormones like testosterone and estrogen.

Pumpkin seeds are also rich in magnesium, another mineral important for hormone balance. Magnesium is involved in many biochemical reactions, including those related to hormone regulation, nerve function, and muscle relaxation. Magnesium helps support adrenal gland function, which is necessary for hormone production and stress response.

Pumpkin seeds contain some omega-3 fatty acids. Omega-3 fatty acids are anti-inflammatory and help reduce inflammation which can be related hormone imbalances. They also support brain health and mood regulation, which can also affect hormone balance.

Pumpkin seeds also contain phytoestrogens, plant compounds that can exert weak estrogen-like effects. These may help to modulate estrogen levels.

Macadamia Nuts

Macadamia nuts are rich in monounsaturated fats like oleic acid known for its heart-healthy properties. These healthy fats are important for hormone production and function, including the synthesis of steroid hormones like testosterone, estrogen, and cortisol.

Macadamia nuts contain antioxidants such as vitamin E and flavonoids, which help combat oxidative stress and inflammation. Chronic inflammation and oxidative stress can disrupt hormone balance and contribute to hormonal imbalances.

Macadamia nuts are a good source of magnesium, which is mentioned above, and selenium. Selenium is necessary for thyroid hormone metabolism and helps protect the thyroid gland from oxidative damage. A healthy thyroid gland is essential for maintaining overall hormone balance and metabolism.

Macadamia nuts contain phytochemicals such as phytosterols, flavonoids, and polyphenols, which have antioxidant and anti-inflammatory properties. These compounds may help reduce inflammation and support hormone balance by protecting cells from damage.

Hemp Seeds

Hemp seeds are rich in essential fatty acids, particularly omega-3 and omega-6 fatty acids, in an optimal ratio. These fatty acids are necessary for regulating inflammation and supporting the production of prostaglandins.

Hemp seeds are a complete protein source, meaning they provide all nine essential amino acids that the body cannot produce on its own. Amino acids are essential for hormone synthesis and regulation and are the building blocks of hormones.

Hemp seeds contain gamma-linolenic acid, another type of omega-6 fatty acid with anti-inflammatory properties. GLA is involved in hormone regulation and helps support hormonal balance, by reducing symptoms associated with premenstrual syndrome and menopause.

Hemp seeds are a good source of magnesium mentioned above and zinc, an essential mineral that necessary for hormone production, immune function, and wound healing. Zinc is involved in the synthesis of various hormones, including insulin, thyroid hormones, and sex hormones like testosterone and estrogen.

Stevia 

Dried stevia leaves are full of essential minerals. Stevia is high in calcium, potassium, magnesium, and even iron. These minerals play crucial roles in various physiological functions. Calcium, for instance, is essential for hormone secretion and nerve transmission, while potassium aids in maintaining electrolyte balance and nerve function. Magnesium contributes to insulin sensitivity and glucose metabolism. Iron is vital for the production of hemoglobin, which transports oxygen in the blood, which supports overall hormonal health.

Stevia has some anti-inflammatory properties which benefit hormone balance indirectly. Chronic inflammation is linked to various hormone-related conditions, including insulin resistance, metabolic syndrome, and certain autoimmune disorders.

Stevia may also have prebiotic effects, meaning it can selectively stimulate the growth and activity of beneficial gut bacteria. A healthy gut microbiota is important for hormone regulation, immune function, and metabolism. 

Cacao 

Cacao is the raw form of cocoa beans. Raw cacao powder contains compounds like theobromine and phenylethylamine (PEA), which can enhance mood. PEA is a neurotransmitter associated with feelings of pleasure and happiness, while theobromine acts as a mild stimulant that can improve alertness and mood.

Cacao is another food rich in magnesium which is mentioned above.

Raw cacao is one of the most antioxidant-rich foods available, containing flavonoids such as epicatechin, catechin, and procyanidins. These antioxidants help neutralize free radicals

Chia Seeds

Chia seeds are one of the richest plant-based sources of alpha-linolenic acid which are mentioned above, and they also contain phytoestrogens mentioned above.

Chia seeds are high in soluble and insoluble fiber, which can benefit hormone balance in several ways. Soluble fiber helps regulate blood sugar levels by slowing the absorption of carbohydrates and reducing insulin spikes, while insoluble fiber supports digestive health and promotes regular bowel movements, which is necessary for eliminating excess hormones and toxins.

Chia seeds contain antioxidants like flavonoids and phenolic compounds which help protect cells from oxidative damage caused by free radicals. Oxidative stress can disrupt hormone balance by interfering with hormone synthesis, receptor function, and signaling pathways. 

Chia seeds are a good source of plant-based protein and contain all nine essential amino acids which are necessary for hormone synthesis and repair, as hormones are made from amino acids. Consuming adequate protein helps maintain optimal hormone levels and supports muscle growth and repair.

The combination of fiber, protein, and healthy fats in chia seeds helps stabilize blood sugar levels and prevent insulin resistance. 

Mint 

Mint has been traditionally used to soothe digestive concerns like indigestion, bloating, and gas. Improving digestive health can indirectly support hormone balance by enhancing nutrient absorption, reducing inflammation in the gut, and promoting regular bowel movements. A healthy digestive system is essential for proper hormone metabolism and elimination, as many hormones are metabolized and excreted through the digestive tract.

Mint contains potent anti-inflammatory compounds, such as rosmarinic acid and menthol, which help reduce inflammation throughout the body. Chronic inflammation is associated with hormone imbalances and may contribute to conditions such as polycystic ovary syndrome (PCOS), endometriosis, and thyroid disorders. 

Mint may have hormone-modulating effects, particularly on androgen and estrogen levels. Mint contains phytoestrogens, mentioned above. Additionally, mint may have anti-androgenic properties, potentially reducing excessive androgen levels associated with conditions like PCOS.

Mint has a refreshing aroma and cooling sensation that can help promote relaxation and reduce stress levels. Chronic stress can disrupt hormone balance by increasing cortisol levels and affecting the function of the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the stress response. 

Mint has been shown to have hypoglycemic effects which helps to lower blood sugar levels and improve insulin sensitivity. Stable blood sugar levels are essential for hormone balance, because insulin is the key player in regulating hormones involved in metabolism, energy production, and appetite control.

These raw vegan brownies are a must-try for anyone seeking a nutrient-packed and satisfying treat. With their blend of nutrient-dense ingredients like pumpkin seeds, macadamia nuts, and hemp seeds, they offer essential minerals and vitamins important for hormone balancing. 

Whether you're following a specific dietary protocol or simply looking for a delicious guilt-free indulgence, these brownies are the perfect solution. Plus, their easy preparation and clean-up makes them ideal for satisfying sweet cravings in a health-conscious way. 

So, why wait? Whip up a batch of these delicious and naturally vegan keto, gluten-free brownies right away and treat yourself to a nutritious and delicious snack that your body will thank you for.

Where Can You Find This And Other Nutritious And Delicious Recipes Like It?

This brownie recipe is adapted from Dr. Ritamarie's Ultimate Vitamin C Meals and Mixtures by Dr. Ritamarie Loscalzo and is found in the Unstoppable Health Community. For other vegan keto recipes like this one …