stvarno dobar brownie

Ovaj put nije sirovi ali je: bez glutena, bez ulja, bez rafiniranog šećera, bez brašna, relativno niskomastan i pun vlakana i nutrijenata. Većini ljudi je još uvijek nekako jednostavnije prihvatiti da su kolači nešto što se peče (iako ne znam zašto, sirovi kolači su valjda najjednostavniji kolači za napraviti), a ovo je definitivno dobar izbor ako se odlučite za pečeni kolač: jednostavan je za napraviti, sastojci su kvalitetni a nisu skupi, jako je ukusan i sočan (potvrdio čak i prijatelj koji obično jede slatkiše iz dućana i pekare i jako je sumnjičav oko ''zdrave hrane'') i opskrbit će vas nutrijentima jer je rađen većinom od cjelovitih namirnica, tako da ne morate osjećati grižnju savijesti jer jedete slatkiš.

što/
1 čaša sitnih zobenih pahuljica*
1/2 čaše mljevenih badema
1/2 čaše mljevenog sezama
2 jušne žlice zobenih mekinja
1 jušna žlica psyllium ljuskica
3/4 čajne žlice sode bikarbone
4 jušne žlice kakaa u prahu
4 jušne žlice datuljinog sirupa / kokosovog šećera / muscovado šećera
1/4 čajne žlice soli (ako imate crnu sol - kala namak - probajte s njom za puniji okus)
1 čaša bademovog mlijeka ili nekog drugog biljnog mlijeka
1 čaša vode
1 banana

kako/
Sve suhe sastojke stavite u zdjelu i pomiješajte. Dodajte čašu bademovog mlijeka i izmiješajte sve mikserom. Izblendajte u blenderu bananu i čašu vode, i tu smjesu ulijte u zdjelu pa opet sve pomiješajte. Ako nemate niti blender niti mikser, možete jednostavno sve dobro izmiješati vilicom. Ostavite smjesu nekih 15 minuta da odstoji, kako bi zobene pahuljice i psyllium ljuskice upile vodu. Za to vrijeme uključite pećnicu na 170 °C da se zagrije. Po potrebi još malo izmiksajte smjesu, pa je izlijte u kalup za pečenje. Pecite oko pola sata na 170 °C. Kolač bi trebao izvana dobiti koricu, a iznutra biti sočan ali kompaktan, da se lako reže. Ostavite pola sata da se ohladi na sobnoj temperaturi prije rezanja.

*ja sam koristila instant zobene pahuljice; one nisu ništa lošije od običnih, kao što se često može pročitati na blogovima o zdravom kuhanju, samo što su unaprijed kuhane prije nego što su izvaljane. To znači da možda imaju nešto malo manje nutrijenata, ali znači i da su lakše probavljive i potrebno ih je kraće kuhati ili namakati. Zob se već u startu termički obrađuje kako se ne bi pokvarila prilikom transporta i skladištenja, tako da većina zobi koja je dostupna u trgovinama ili na tržnicama niti nije sirova. Sirova zob se koristi za klijanje, ali u ovom receptu to nije važno jer se ionako radi o pečenom kolaču. Općenito mislim da nema puno smisla namakati termički obrađenu zob umjesto kuhanja jer nema enzime koje bi imala sirova zob, a sadrži određenu količinu antinutrijenata. Zato sam namjerno izabrala instant zobene pahuljice - lako su probavljive i nisu žilave.

[ENG]

a seriously good brownie

This one is not raw, but it is: gluten-free, oil-free, refined sugar-free, flour-free and relatively low-fat. It is also packed with fiber and nutrients! For most of people, a cake is still something that needs to be baked and they find it easier that way (personally, I think that raw cakes are the easiest cakes to make, but ok!). This is definitely a good choice if you decide to make a baked cake: it is really easy to make, it is made from quality ingredients that are not expensive, it's delicious and juicy (even a friend who usually eats sweets from the store and bakery loved it, and he is usually very skeptical when it comes to ''healthy food''), it will supply your body with nutrients because it is made mainly from whole foods, so you don't have to feel guilty for eating something sweet. You can happily enjoy every bite.

what/
1 cup small-leaf oatmeal*
1/2 cup ground almonds
1/2 cup ground sesame seeds
2 tbsp oat bran
1 tbsp psyllium husk
3/4 tsp bicarbonate soda
4 tbsp cacao powder
4 tbsp date syrup / coconut sugar / muscovado sugar
1/4 tsp salt (if you have black salt - kala namak - try it for extra flavour)
1 cup almond milk or some other plant milk
1 cup water
1 banana

how/
Put all of the dry ingredients into a bowl and mix them. Add a cup of amond milk and mix it with a mixer. Blend banana in a blender with a cup of water and pour the mixture into the bowl. Mix everything well. If you don't have a blender or a mixer, you can just mix everything well with a fork. Let the mixture sit for around 15 minutes, so that the oatmeal and psyllium husk absorb the water. In the meantime you can preheat the oven to 170 °C. If needed, mix the cake dough once again and pour it into a cake mold. Bake it for around 30 minuted on 170 °C. It should look a bit crispy on the outside, and the inside should be soft and juicy, but compact and easy to cut. Let it cool down to room temperature before cutting in slices.

*I used instant oatmeal, which means they were cooked before being pressed; they are not any worse than regular oatmeal, as many people seem to think. They are simply more easily digestible and they need less time for soaking or cooking. There might be some loss in nutrients when compared to regular oatmeal, but it's good to bear in mind that almost all commercially available oats are exposed to high temperatures to make sure they won't go bad on the shelves or in transport. I would bother to get real raw oats only if I was going to sprout them, otherwise it doesn't matter because you have to cook them anyway (there is no point in just soaking oats that had previously been treated with heat, because they don't have the enzymes that raw oats would have). That is why I intentionally go for the instant oats. They are easy to digest and their texture is not chewy but rather soft.