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 ( http://www.nancyclarkrd.com)
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