Gluten and dairy free, WHOLE FOODS, better for blood sugar, peanut butter brownies
Peanut butter and chocolate are pretty much two of my most favourite things in the world. Yep - not just food, just full stop favs. I remember when I used to work at Endometriosis UK, many, many years ago, and at 3pm, my colleague and I would whip out our jars of peanut butter, and proceed to dip oat crackers into them and talk about how much we loved peanut butter. Good times.
So, of course, I naturally love anything peanut butter and chocolate combined, and honestly - I am not sure why it’s taken me so long to deliver you guys a peanut butter brownie, but the day has arrived.
Like last week, I am trying to go for fewer ingredients to help make these recipes easier for you. You know I love adding in extra nuts, seeds, etc to keep blood sugar happy, but with this recipe, the peanut butter does a lot of the heavy lifting on the blood sugar front, so I was happy enough to skip those add ins. However, you’ll be pleased to know that the vegan version contains chia, so if you want extra blood sugar support, you may want to go for that version.
These brownies are rich, fudgy and moist, and not in the least claggy. I think even blue-eyes would agree with me (Paul Hollywood, not Sinatra).
Better for blood sugar to stabilise hormones, reduce PMS, reduce period pain and lower oxidative stress.
Whilst I love a good brownie, I don’t love what it does to my blood sugar (honestly, wearing a CGM when eating a regular brownie somewhat terrified me!). Now, I am not advocating for never eating your favourite treats, but I personally get more joy from eating the foods I love with ingredients I know love me back. I have a history of blood sugar dysregulation, so for me, I want to look after my blood sugar as much as possible.
Unfortunately, blood sugar spiking foods such as high sugar foods and processed foods (like a standard brownie) can potentially contribute to more PMS, menstrual pain and endo pain. Blood sugar spikes increase oxidative stress, which leads to more inflammation in the body and that may trigger further pain and symptoms. In fact, oxidative stress is higher in people with endo, and it’s a key driver of endo growth.
To avoid these issues, I have focused on the presence of healthy fats (from the peanut butter and eggs), fibre (peanut butter oats, cacao and dates) and protein (peanut butter, eggs ands to a degree, cacao and dates), which have all been shown to help stabilise blood sugar levels and slow down the uptake of glucose/starch from our food (dates and the chocolate, in this case) to our blood stream, preventing blood sugar spikes.
In fact, just one brownie offers around 7g protein and 5g of fibre!
One of the easiest ways for us to support our blood sugar is to opt for whole food carbohydrates, such as dates, instead of sugar or maple syrup, as I have done here. Whole foods still contain their fibre, which helps slow down digestion and the resulting absorption of glucose to the blood stream, creating a steady drip rather than a flood.
Another great way to support blood sugar is with lower glycemic index foods, and every ingredient in this recipe, even the dark chocolate (because we are opting for a high percentage and low sugar version) is low to moderate on the glycemic index scale. The glycemic index is a tool that looks at foods and the impact they can have on your blood sugar, on a scale of 0-100. A high GI index would be 70 and above, a medium GI is 56-69 and a low GI index is 55 or less. High GI foods are very likely to spike your blood sugar levels and do so quickly, foods with a medium GI rating tend to cause a moderate rise and low GI foods tend to keep blood sugar levels stable and steady over time with a gentle rise. This is because low GI foods break down slowly in the gut because they are rich in fibre and slow release carbohydrates, this means that the release of glucose to the blood stream is slow and gradual.
A quick word about dates: Dates have a low to moderate glycemic index, which means they shouldn’t cause a dramatic or quick rise in blood sugar. However, research has shown that individual blood sugar responses vary from person to person, and if you eat a lot of even a low glycemic index food, it may have a greater impact on your blood sugar levels because you’re eating more in one sitting. You can learn about this here. Therefore, I’ve kept the amounts of dates to 200g total so you have 25g of dates per brownie (about 1 large date or two small/medium) and have deliberately ensured there is support from fat, fibre and protein, to further reduce the blood sugar impact. This isn’t because I don’t want you to enjoy dates, I just want to ensure I am catering as well as possible - including those who are more sensitive to dates!
I’ve also intentionally used peanut butter and oats in this recipe to further support blood sugar.
Nuts have been shown to have a positive effect on blood sugar, showing improvement in blood sugar responses when paired with high glycemic/high sugar foods. For example, adding 2 tbsp (32g) of peanut butter to high starchy, sugary and high carb foods has been shown to lessen the blood sugar spike that these foods would typically cause.
Rolled oats contain beta-glucan, a special type of fibre found in oats that offers a wide range of health benefits, including stabilising blood sugar post-meals, and as a result, makes oat-based foods more effective than wheat based foods (like using regular flour) for blood sugar stability.
Constant blood sugar swings can take their toll on hormones, leading to issues like elevated androgens (think testosterone), which can affect ovulation and cycle length. Blood sugar swings may also cause oestrogen excess or dominance and low progesterone if ovulation is interrupted or stopped entirely. Both of these imbalances can cause more PMS, heavier periods, and may also exacerbate endometriosis symptoms.
Additionally, these brownies can help us out with luteal phase or period cravings. When we’re in our luteal phase, we often experience more blood sugar swings because oestrogen, which dominates in our follicular phase, helps us to regulate our blood sugar response, but is lower in the luteal phase. As a result, we tend to get cravings for sweet foods or foods high in starch. The problem is, these foods keep us on a blood sugar rollercoaster, and raise inflammation levels, resulting in more of those inflammatory symptoms and pain that we’re trying to avoid. These cookies, being lower in sugar and rich in fibre, can help us get our fix without the pain and PMS triggering spikes.
Finally, blood sugar swings are linked heavily with mood disorders such as depression and anxiety, so if you struggle with low moods in your luteal phase, supporting blood sugar can actually support your mental health.
Now, let’s be clear before we wrap up this section. I am not saying you have to avoid sugar or refined carbs for the rest of your life, but if like me, you enjoy a sweet treat as a snack or after dinner, it can help to make these regular goodies a bit more blood sugar balancing, so that we’re looking after ourselves on a day to day basis.
Rich in prebiotics and polyphenols to help heal the endo belly and reduce systemic inflammation.
The latest data shows that 96% of UK adults are getting less than the recommended 30g fibre a day. That’s not great for our guts, which rely on fibre to thrive, and people with endo need extra gut support already (as you’ll come to learn shortly) so a lack of fibre isn’t going to help the situation (though you may find you need to tailor your fibre sources if you have IBS or SIBO).
These brownies offer 5g of your recommended 30g!
Additionally, a major study of 10,000 people found that eating 30 or more plant foods a week helps to create a healthier and more diverse microbiome. This recipe offers you 4 of your 30 already, and with herbs, spices, olive oil, fruits, veggies, beans/legumes, teas and coffee and whole grains all counting, you can easily top up your levels further. For extra guidance on how to reach your 30 a week, check out this article by The Gut Health Doctor or this one by Zoe.
And thanks to our specific ingredients of dark chocolate/cacao, dates, and peanut butter, this recipe is also high in polyphenols. Polyphenols are types of antioxidants found in certain plant foods that not only reduce inflammation levels and improve overall health, but they are also an absolute favourite food (prebiotic) for our gut microbiome, which means they can support our good gut bugs to thrive.
But why does this matter for us endo folk?
Research is finding a strong correlation between microbiome disturbances and endometriosis development, such as reduced levels and variety of good gut bugs and higher levels of pathogenic (bad, infectious), opportunistic (in high numbers, can cause problems like inflammation) gut bugs, as well as gut bugs linked to elevated oestrogen levels. These microbiome differences have also been associated with higher IL-8 levels, a type of inflammatory cytokine shown to be involved in the development of endometriosis.
Polyphenols and prebiotic fibre are like gut bug boosters - the more we provide to our good gut bugs, the more they grow and outnumber the bad guys. This helps to bring the gut back into harmony, which can improve gut symptoms and intestinal inflammation and whilst we need to do more research, could even help us fight endo.
These prebiotic fibres help us to increase our production of gut friendly fats, called short chain fatty acids, which are made when good bacteria consume fibre. Research shows that people with endo may be low in short chain fatty acids, especially one called butyrate. Butyrate is a short-chain fatty acid produced by our gut microbiome, and has been found to be low in people with endo. Butyrate has a range of benefits for endometriosis and gut health (so therefore, can help us tackle endo belly) such as reducing intestinal inflammation, improving insulin sensitivity, preventing leaky gut, promoting the growth of beneficial bacteria and inhibiting the growth of harmful bacteria. Butyrate inhibits our inflammatory immune response to lipopolysaccharides (LPS), LPS are toxins that come from certain bacteria, and have been shown to be heavily involved in endo pathogenesis, so by improving our fibre levels, we may actually be improving some of our defences against endo.
Gluten and dairy free to help minimise symptoms and reactions in certain endo folk.
Whilst not everyone with endometriosis needs to go dairy free or gluten free or entirely gluten/dairy free (some people feel better just not eating them that often), reducing gluten and/or dairy may help some of us manage our pain and endo belly symptoms.
In a major and recent survey study of 2388 endometriosis patients, out of those who removed or reduced gluten, 45% experienced a reduction in pain. In another study, 75% of patients had a significant reduction in painful symptoms after eliminating gluten for 12 months. There is also a significant association between endometriosis and coeliac disease. And whilst the research on endometriosis and gluten has limitations, I myself experienced improvements by reducing gluten in my diet (in fact, it was one of the key players for helping me live a normal life again no longer ruled by pain and my periods), as have many of my clients (though not all, it’s very individual).
Likewise, the same major study found that 45% of those who reduced dairy also had a reduction in pain.
If you’d like to learn more about why gluten or dairy may impact some of us with endo and how, and what all the research says, I recently did a huge deep dive into all the research on my podcast, here and here.
Rich with hormone and endo beneficial nutrients, including vit E, iron, magnesium, zinc, and folate.
Peanut butter, oats, dark chocolate and dates contain so many key nutrients for hormone health…
Vitamin E
A recent meta-analysis of over 589 participants, concluded that vit E supplementation can reduce period pain, pain with sex, daily pelvic pain and even improve quality of life with endometriosis patients. And a systematic review and meta-analysis of eight studies and over 1000 people concluded that vitamin E significantly reduced period pain and could be used as a treatment for dysmennorhea.
But it’s not just supplements that help - food helps too.
One study found people with endo had a 40% reduced intake of vitamin E, but levels increased after following a high antioxidant and vit E rich diet, and oxidation levels reduced by 20%!
Vitamin E can also help raise progesterone levels, and whilst we’re not using as high a dose as used in the studies, ensuring you’re getting enough vit E can support a healthy corpus luteum and progesterone production
Magnesium
Research has shown magnesium to be an effective treatment in preventing dysmenorrhea (period pain) because it reduces inflammatory prostaglandins that are the drivers of both endo and period pain. One study showed that six months of magnesium treatment reduced prostaglandin F2a by over half! In fact, in recent research, magnesium is being explored as a dietary treatment for endo and a higher intake of magnesium rich foods was associated with a lower risk of endo. Additionally, magnesium helps to regulate our sex hormones, and as result, is a recognised treatment for preventing PMS.
Iron
A recent major study of over 43,000 endo patients found that we have a six-fold increased risk of iron deficiency. SIBO could be a player here, as it inhibits iron absorption but it could also be from heavy menstrual bleeding, restricting red meat and other factors.
Iron plays a major role in preventing fatigue, and yet many of the clients who I work with, come to me with significantly low levels. Supporting healthy iron absorption and intake is a key part of beating endo fatigue and recovering from heavy blood loss and low levels can cause brain fog, extreme tiredness, heart palpitations, dizziness, muscle weakness and depression to name a few.
Healthy iron levels are also essential for ovarian function, which is key to producing healthy amounts of sex hormones and low levels are associated with menstrual irregularities and fertility problems.
Additionally, low iron levels are linked to ADHD development and can worsen ADHD symptoms, and ADHD is a condition which many people with endo struggle with.
Zinc
Low levels of zinc have been linked to endo, and research has shown it can significantly reduce period pain thanks to its anti-inflammatory benefits. It additionally supports follicle development and ovulation, while deficiency has been linked to infertility.
Folate
Folate is crucial to ovarian function and ovulation, and low folate levels can cause irritability, mood swings and fatigue, and fertility problems.
Everything you’ve said about blood sugar and processed foods, does that mean I can never have my favourite treats again?
Absolutely not. I am all for ‘worth it moments’. Enjoy our fav foods, whatever they are, in moments when we really desire them. But I am a health coach, and my goal is to minimise your symptoms and lower things like oxidative stress and inflammation that could contribute them, so I am going to encourage snacking smarter and leaning on healthier treats on a day to day basis, and that’s way these recipes are for. So you can have your cake, and eat it!
Vegan version
The vegan version is a lot more fudgy, and dense, but still delicious:
200g medjool dates
180g smooth peanut butter
120ml hot water
2 chia eggs (2 tbsp ground chia + 6 tbsps water)
75g rolled oats or gluten free oat powder
60g cacao powder
1 tbsp olive oil
1 tsp vanilla extract (optional)
1/2 tsp baking powder
Pinch of salt
50-60g 85% or 90% dark chocolate
Toppings
60 smooth peanut butter
30g roasted peanuts
Make the chia eggs first and leave aside to gel for 10-15 minutes.
Then following the usual instructions, adding everything into the food processor and stirring through the baking powder and chocolate.
Are oats gluten free?
Oats are naturally gluten free, but are often processed in a factory that handles gluten, so if you’re coeliac, then go for gluten-free oats which have been processed in a factory without gluten.
Are these brownies low FODMAP?
Almost entirely, but the serving of dates per brownie is just over at 25g rather than 20g, so slice into 10 brownies rather than 8, and that will keep these low FODMAP.
Why do you make so many recipes low FODMAP?
The low FODMAP diet is being shown in the research to be one of the most effective dietary interventions we have for symptom relief in endo (esp. for those with IBS issues). That doesn’t mean you have to do it, and if you do, it should be done under supervision of a doctor or low FODMAP trained professional, but some people may be on the diet already, so I like to tailor to as many people as possible. It also means this recipe is less likely to trigger bloating (though that’s not guaranteed, because everyone is different).
Is this recipe suitable for SIBO?
Everyone’s triggers vary with SIBO, but this recipe is low FODMAP so can help reduce bloating and flares.
Further resources
If you’re struggling with your endo symptoms or gut health, you might find my courses and one to one coaching helpful. You can find out more here. I’ve also got endless podcast episodes on endometriosis and SIBO.
Gluten and dairy free, WHOLE FOODS, better for blood sugar, peanut butter brownies
Ingredients:
200g Medjool dates, pitted (about 10-12 large dates)
180g smooth natural peanut butter
120ml hot water
2 large eggs
55g cacao powder (60g if you want them richer, but could make them dry)
50g gluten-free oat flour (or finely ground gluten-free oats)
1 tsp vanilla extract (optional)
½ tsp baking powder
Pinch of salt
50-60g 85% or 90% dark chocolate
For topping:
60g smooth peanut butter
50g roasted peanuts
Makes: 8-10 brownies
prep time: 15 minutes
bake time: 18-20 minutes
chill time: 2-3 hours or overnight
Method:
Preheat the oven to 175c (fan 160c).
Pit (destone) the dates and soak for a few minutes in the 120ml of hot water, whilst you gather your ingredients.
If using whole oats, grind in a a spice grinder to make a flour.
Chop the chocolate into decent sized chunks so you get a good bite of chocolate in the brownies!
Add the dates and the water, plus the peanut butter, oat flour, cacao powder, and eggs, and vanilla extract if using, to a food processor and pulse a few times and then blend until smooth (this could take a while!). It will be very thick and very fudgy.
Stir through the baking powder or pulse until well combined.
Stir through the chunks of chocolate.
Decant into either a lined loaf pan (we don’t have a brownie tray so that’s what we use) or an 8x8 brownie tray and set aside.
In a microwave or over a double boiler, gently heat the 60g peanut butter (for topping) until loose and pourable. In a microwave, this should take about 45 seconds total, but stop every 15 seconds to check. In a double boiler, just heat gently until it’s runny. You don’t the PB hot and bubbling, it should just be runny and slightly warm.
Drizzle over the brownies, and then with a skewer or a knife, make swirling patterns over the top of your brownies.
Bake for 18-22 mins depending on how fudgy you like them - the middle should still be soft.
Leave for 10 minutes in the tray and then lift the baking paper and place on a wire rack to cool (they’ll firm up as the cool). Whilst still warm, sprinkle with peanuts and gently press down to secure.
You can eat these warm for a very fudgy, very gooey brownie, but they are even better when cooled completely and refrigerated overnight in an airtight container. Will stay fresh about three- four days (I dare you to try and make them last that long!).
June and July special offer - if you’ve got half way through the year and endo has taken much of that time from you, for June and July only, I’m offering £500 off my 12 session 1:1 coaching or £250 off the six session coaching. Learn more about coaching here.
Looking for tools to help you manage endo and your hormones?
These are some of my favourite brands…
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Need more help or want to learn how to work with me?
Ways to work with me:
One to one coaching info and application
Live and Thrive with Endo 2.0 DIY online course
Endo Sessions: Single and mini-package one to one endo coaching
SIBO Sessions: Single and mini-package one to one SIBO coaching
Masterclasses in endo nutrition, surgery prep and recovery and pain relief
This EndoLife, It Starts with Breakfast digital cookbook
Free resources:
This podcast!