Fudgy Beet Brownies

That Can Help With Constipation

4-Ingredient CONSTIPATION RELIEF BROWNIES with not one, not two, not three, but 4 key ingredients proven to help with constipation – and if you did the math, there’s only 4 ingredients in this recipe so every single one can help a smooth move!

With only 103 calories per 1/4 of the recipe and 55g of protein in the entire pan, you could eat this entire thing and still hit your goals.

Why Do these Brownies Help?

L-Glutamine for Constipation

Cocoa Powder for Constipation

Cocoa powder can actually help constipation due to its fiber and magnesium content, promoting regular bowel movements, but the milk, sugar, and caffeine in chocolate products can counteract this, sometimes causing issues for sensitive individuals. Pure cocoa is rich in fiber and prebiotics, feeding good gut bacteria, and magnesium, which draws water into the intestines, aiding stool passage, while studies show dark chocolate can improve bowel function. However, sugary chocolate bars, especially for those with IBS, might worsen constipation, so be sure to only use unsweetened cocoa powder (not sugar sweetened powders or bars)

Beets for Constipation

Beets are great for constipation because their high fiber content adds bulk to stool and promotes regularity, and betaine found in beets can help further aid digestion by improving gut health and nutrient absorption, making them a natural digestive aid. They stimulate the gut, help prevent hemorrhoids, and can be eaten in various ways like in brownies shown here.

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MACROS (for the entire recipe)

Calories – 415

Fat – 10g

Carbs – 52g

Fiber – 20g

NET carbs – 32g

Added sugar – 8g

Protein – 55g

MACROS per serving (1/4 recipe)

Calories – 103

Fat – 2.5g

Carbs – 13g

Fiber – 5g

NET carbs – 8g

Added sugar – 2g

Protein – 13.5g

Recipe

Ingredients:

– 1 cup of beet puree (about 3 medium beets) *see steps 1-3 below

– 1/2 cup of red cocoa powder

– 1/2 cup of Bethany’s Pantry cocoa DSP

– 1 Tbsp of Bethany’s Pantry L-Glutamine

Optional:

– chocolate chips to top

Method:

1. Wash and scrub your fresh beets very well to remove any dirt, then peel the outer layer of the beet (this should come off easy and is what helps beets not taste like dirt!).

2 Cut the washed and peeled beets in large chunks and place in a steamer and steam until fork tender. Allow to cool by either letting them sit on the counter in a bowl or you can put them in the refrigerator to help speed up the process.

3. Place the steamed and cooled beets into a blender and puree until smooth.

4. Add your pureed beets to a bowl along with red cocoa powder, Bethany’s Pantry DSP, and Bethany’s Pantry L-Glutamine. Mix the batter well.

5. Line a small baking dish with parchment paper and transfer batter into the dish (top with chocolate chips if using) and bake for 30 minutes at 350 F.

6. Allow the brownies to cool before slicing into squares and enjoy!