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Holiday Recipe: CHOCOLATE LUSH

Posted by Nancy Clark RD CSSD on Dec 15, 2009 12:15:06 PM

A sports diet need not be a “perfect diet” to be  “good diet” I tell my clients to aim for a food plan that includes 85-90% quality foods and 10-15% “treats.”

Here’s a recipe that fits into the “treat” category and adds a nice ending for a special holiday meal.

Enjoy the season,




This brownie pudding is a low-fat yet tasty treat for those who want a chocolate-fix. It forms its own sauce during baking. If you need to rationalize eating chocolate, remember it does contain some health-protective phytochemicals...


Reprinted with permission from the recipe section in Nancy Clark's Sports Nutrition Guidebook (


1 cup flour, preferably half white, half whole-wheat

3/4 cup sugar

2 tablespoons unsweetened dry cocoa

2 teaspoons baking powder

1 teaspoon salt

1/2 cup milk

2 tablespoons oil, preferably canola

2 teaspoons vanilla

3/4 cup brown sugar

1/4 cup unsweetened dry cocoa

1-3/4 cups hot water                  

Optional: 1/2 cup chopped nuts


1. Preheat the oven to 350º F.

2. In a medium bowl, stir together the flour, white sugar, 2 tablespoons cocoa, baking powder, and salt; add the milk, oil, and vanilla (and nuts). Mix until smooth.

3. Pour into an 8” x  8” square pan that is lightly oiled.

4. Combine the brown sugar, 1/4 cup cocoa, and hot water. Gently pour this mixture on top of the batter in the pan.

5. Bake for 40 minutes, or until lightly browned and bubbly.


Yield: 9 servings                                              

Total calories: 2,100

Calories per serving: 230                                 

46 g Carb

3 g Pro

4 g Fat

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