Walnut Meal Brownies
July 1st, 2010
Here’s a great recipe for July 4th weekend. These brownies are a healthier alternative for a sweet splurge (apologies to Betty Crocker). Coach Lis has made walnut-meal brownies once before (they were delicious!), and I’m trying to talk her into whipping up a batch on Saturday.
Walnut meal is available in many grocery stores, but it’s also easy to make at home in a food processor. Simply use the “pulse” function to grind the walnuts into a fine crumb consistency.
Because the walnut meal replaces the flour that would typically be used in brownies, this recipe is Paleo/Primal-friendly. Plus, it’s gluten-free, so it might be a welcome treat for those with Celiac Disease or other intestinal disorders. Give it a try! Note: this recipe is courtesy of Primal Blueprint Cookbook by Mark Sisson.
Â
 Ingredients
1 3/4 cups walnut meal
3/4 cup Dutch process cocoa powder
1 1/2 tsp baking powder
1 1/2 tsp baking soda
1/2 tsp fine sea salt
2 large eggs (room temp)
1 cup coconut milk (room temp)
1/2 cup honey or maple syrup
2 tsp vanilla extract
1/3 cup extra virgin coconut oil (gently melted)
1/4 cup chopped walnuts for topping
Butter for greasing pan
Servings: 18 2″x3″ brownies
Instructions:
Adjust oven rack to middle position. Preheat oven to 350deg F. Butter a 13×9x2″ baking pan. In a medium bowl, mix together dry ingredients until well blended. Set aside.
In a small bowl, whisk eggs for one minute, then add coconut milk, honey or maple syrup and whisk again. Add melted coconut oil and whisk until wet ingredients are completely blended.
Add wet mixture to dry ingredients and whisk well; be sure to scrape sides and bowl bottom so no pockets of dry ingredient remain. Batter will be thinner consistency than conventional brownies. Pour batter into prepared pan. If desired, sprinkle chopped walnuts on top of batter. Bake 35 to 40 minutes. Allow brownies to cool completely before cutting.
If give this recipe a try, let us know how you like it.
As always, post your meals to comments.
Posted in 39 Responses to “Walnut Meal Brownies”
Leave a Reply
7-1-10
8 hrs sleep
1. Salad with 2oz turkey
2. Cheesestick, x 2
3. Grilled chicken, green beans, broccoliÂ
Chocolate square x2 ( dark )
One roasted marshmallow over the firepit.Â
Resveratrol, water, diet coke coffee,
If you are going to have something sweet. Get Dark Chocolate…it will taste very sweet if you have a clean diet.
7-2-10
8 blissful hours of UNinterrupted sleep.Â
1. 3 turkey sausage links.Â
2. Grilled chicken with small side salad w vinegar.Â
3. Sugarfree jello. Almonds (15)Â
4. Baby back ribs. WaterÂ
Resveratrol, water, diet coke, advil
Thurs, July 1
9 hours sleep
1- homeblended whey prot shake
2- 1/2c almond/walnut mix
3- 7 oz turkey burger (no bun), strawberries, blueberries, raw farm-fresh sugar snap peas
4- 1/2c nuts, black coffee,
5- turkey sandwich w/ olive-oil mayo
evening snack: cheese popcorn & caramel popcorn (it came as a gift -have to get it out of the house!!!)
supplements: mv pack, 4g fish oil, ginko, ginseng
14 hours of sleep…ummmmm
16 oz organic Milk w/ progenex
6 inch subway turkey bacon w/ 1/2 bread
3 slices of cheese w/ apple
16 oz organic Milk w/ progenex
More than likely a few frosty beverages tonight. Happy 4th to you all!!
7-3-10
8 hrs sleep.Â
1. 3 turkey sausage links , cheesestick, almonds (10)Â
2. 3 slices ham , tomato,swiss cheeseÂ
3. Apple with handfull of cashews
4. Fresh berries, mozerella  with tomato and basil, 3bean salad, 2 x 1 inch piece of eclair cake at cookoutÂ
5. Glass of milk.Â
Entirely too much diet coke and not enough water today.Â
And it’s so good to see one of our coaches posting their diet, too. Way to go coach J
Friday 7/2/10
meal 1: in blender- scoop whey, T almond butter, 1/2 cup berries, T coconut oil, cup coconut milk beverage
meal 2: Acapulco express omelet (First Watch), fruit cup
meal 3: Lola’s pizza, too much red wine
water, fish oil, mv, coffee
Friday 7/2/10 – 7 hours sleep
meal 1: larrabee bar
meal 2: power wrap at First Watch, 1c fruit, 5 oz. Turkey sausage links
meal 3: 1c almonds/walnuts, black coffee
meal 4: 3 oz delu ham, LF string cheese
meal 5: Lola’s pizza, salad, too much red wine
supplements: mv pack, ginko, ginseng, 4g fish oil
Lis….please define too much red wine.
Thanks
7-4-10
8 hrs sleep.Â
1. Â Chicken breast, bean salad, berries, apple slices.Â
2. Berries, almonds, 2slices hamÂ
3. Hamburger w/o the bun more bean salad andÂ
1 spoonful of rhubarb pie (yes I got past the look of it) 1/2 s’more
(Diet in the toilet today-)
 water, diet coke unsweetened tea Â
Sunday, July 4
9 hrs. sleep
A holiday diet that was pathetic at best – you name it, I ate it.
Monday, July 5
10 hrs. sleep
1- homeblended whey protein shake
2- turkey, bacon, havarti sandwich, apple, iced tea
3- ice cream
4- baked spaghetti, 2 oz pepperoni
supplements: mv pack, 4g fish oil, baby aspirin
Sunday July 4th
.
8.5 hrs sleep from Saturday
1: oh yeah shake
2: sirloin steak, salad, broccoli
3: watermelon
4: salad, toasted ravioli., seafood tortellini, 1/2 raspberry cheesecake
water, 4g fish oil, diet Sunkist, vitamin D from the sun today
Monday July 5th
12 hrs sleep (carb crash from dinner)
14 hr fast
1: 3 turkey sausage links, apple, peanuts
2: 4oz grilled chicken, watermelon
3: 4oz burger, broccoli, raspberries, almonds, coconut milk
water, diet Sunkist, sugar free crystal light, 4g fish oil, vitamin D from outside.
Here’s a recipe I tried last week and it was wonderful. It’s from the Primal Blueprint Cookbook.
Bacon Broccoli Salad
1C mayonnaise (homemade or otherwise)
2-3 T honey, Grade B maple syrup or coconut/palm sugar
1-3 T apple cider vinegar
10 slices cooked bacon
2 lbs fresh broccoli, florets cut into bite-sized pieces
1C nuts, chopped coarsely
1/2C dried or fresh fruit, e.g., raisins, grapes, cherries, diced apples, blueberries
Combine mayo and sweetener of choice in a bowl and mix well. Use cider vinegar to cut sweetness as desired.
Add bacon, broccoli, nuts and fruit and mix until everything is evenly distributed and coated with dressing. If you have time, let it marinate in fridge for while to marry flavors.
Serves 4-6
I made mine with honey, toasted pecans and fresh chopped apple. It was the perfect combination. You could actually cut back a little on the mayo/honey mixture. Mine was coated pretty well and could maybe have stood to be less coated. It was really good the next day too.
Also, here’s a recipe for a squash casserole that I’ve made quite a bit lately with the availability of fresh squash and zucchini.
Squash Casserole
4 or 5 medium to large yellow squash or a mix of squash and zucchini, sliced then halved
1/2 medium onion halved and sliced
1-2 cloves of garlic, chopped
salt & pepper
1/4- 1/2c. sour cream (Greek or plain yogurt might be a good substitute, but I haven’t tried it with either of them)
3/4 c. shredded cheddar cheese
Saute’ squash, onion, garlic, salt & pepper in a skillet with olive oil until 3/4 done. Drain in a colander. Pour in a casserole dish and mix with sour cream and 1/2 c. of cheddar cheese. Sprinkle top with another 1/4 c. of cheese. Bake at 375 degrees for 20 minutes or until bubbly and browning around the edges.
Finally, one more recipe that is surprisingly good. On paper the combination of ingredients doesn’t look so good and I was skeptical when I first decided to make it. But the flavors work and they work very well. And it’s also very refreshing. I’m thinking that cantelope instead of watermelon would work too.
Cucumber Watermelon salad
1/2 purple onion thinly sliced
4 c. of watermelon cubed and drained on paper towels
2 c. of cucumber halved longways, peeled and sliced
handful of fresh mint, chopped
1/2 fresh lemon
1/4 c. olive oil
1/2 c. crumbled feta cheese
Mix onion, melon, cukes and mint together. Add olive oil and lemon juice and toss. Sprinkle with feta cheese. Refrigerate for an hour before serving.
7-6-10
5 hrs sleep (too much to do and too few hrs in the day)
1. Â 2 turkey sausage links 1 slice habenaro jack cheese
2. Peach, plum, handful almonds, mozerella cheese stick
3. Grilled chicken tenders, salad w bleu cheese dressing , 8 French friesÂ
(buffalo wild wings dinner)
 water, diet coke, milk, resveratrol
Tues 7/6/10 I’m on the road at a health screen for a company that makes syrup and cereals. I’m trying not to insult them by telling them not to eat their own products!!!
Meal 1: coffee w/ cream
meal 2: 3 overeasy eggs, 2 pc bacon, 1 pc wheat toast ( Cracker Barrell)
meal 3: spinach salad w/ balsamic, pecans, feta, 3 oz Boars Head deli turkey, rice crackers
meal 4: cup blueberries, 2 oz deli turkey
water, fish oil, ginseng
Lane
Those look good. I’m going to get Vic to add a link to the Primal BluePrint page.
07/06/10 this is my first nutrition post
1: 1 whole egg, 2 egg whites and 2 slices turkey bacon
2: packet of South Beach Recomended mixed nuts
3: about 1 cup cottage cheese, and equal amounts of bean salad
4: 2 HB eggs
5: 4-6 oz. chicken with about 1 cup zucchini and squash
Water, 1 diet root beer, and two large unsweet iced teas
Day 1 of NO WINE!!! 29 days left!
J, next time I make any of them, I’ll bring you some. You don’t strike me as one who spends a lot of time in the kitchen.
7/6/10
6.5 hours of sleep
1: 2 Carbmaster Yogurts
2: Shredded Pork & 2 ears fresh corn
3: 2 Burger Patties w/ Cheese & a few fries
10,000iu Vit D & 4 Fish Oil
Tea, Water, & Diet Mtn.Dew
7/6/10
8hrs sleep Monday night
1: 2 hb eggs, 2 turkey sausage links, carbmaster yogurt with raspberries, coconut milk
2: 5oz boars head deli ham, green beans, peach, celery sticks with pb
3: 2 pieces pizza
4g fish oil, 2000iu vitamin D, water, diet Sunkist
7/7/10
8.5 hrs sleep Tuesday night
1: scrambled eggs, bacon, sausage, honey dew
2: 5oz boars head deli ham in low carb wrap, celery sticks with pb, apple
3: peanuts
4: PWOD chocolate milk
5: 4oz pork chop, zucchini, grapes, coconut milk
4g fish oil, 4000iu vitamin D, water, Pepsi 0
7-7-10
7 hrs sleep
1. Â Grilled zucchini and tomatoes
2. handful almonds, mozerella cheese stick
3. 2oz chocolate milk after WOD
4. Grilled burger with 2 tomato slices,1ear corn  3grilled zucchini medallionsÂ
5. Dark choc square  and 1/2 kiwiÂ
 water, diet coke, milk, resveratrol
07/07/10
1: 1 whole egg, 2 egg whites and 2 slices turkey bacon
2: packet of South Beach Recomended mixed nuts
3: Asian Chicken Salad from Panera
4: 2 HB eggs
5: 6 oz. filet, salad with blue cheese dressing on side, and plain sweet potato from Long Horn
Water, and a boat load of unsweet tea
7/7/10
7 hrs sleep
Meal 1: 4 pieces of center cut bacon
Meal 2: handful of mixed nuts, 1/2 bag of pretzel M&M’s (not worth it!)
Meal 3: 1/3 lb. of very lean local-raised, steroid-free ground beef (from Itty Bitty Farms in Putnam County. They sell at the farmers market in Hurricane and their prices are very reasonable.), 1 slice of lf cheddar, 1 cucumber
Meal 4: 2 cookies
Meal 5: (Bob Evans)- 2 eggs, 3 turkey sausage links, 1 slice sourdough toast, 1 (thin) slice of blueberry bread
Water and Diet Pepsi throughout the day. Forgot to take my mv and fish oil.
The Putnam County farmers’ market also has at least two vendors selling farm fresh, cage-free eggs. The problem with them and the beef people is that they sell out of their stuff each evening. I’m hoping I get there early enough this evening to get some from both. And if the beef people still have steaks and roasts when I get there, I plan to get some and I’ll let everyone know how they are.
7/7/10
7.5 hours sleep
1: Carbmaster Yogurt
2: Pulled Pork, cheeseburger no bun, & hotdog no bun. Broccoli
3: Pork loin w/ squash casserole (Thanks Lane!)
4: Carbmaster Yogurt
Vit D 10,000iu & 4 Fish oils
Water, Diet Mtn. Dew, & Tea
7-8-10
1: 1hb egg, 4 piece center cut bacon, carb master yogurt, raspberries, coconut milk
2: 4oz pork chop, celery sticks with pb, grapes
3: turkey pepperoni, grapes
PWOD chocolate milk
4: hamburger patty, green beans, apple, coconut milk
4g fish oil, 4000iu vitamin D, water, sugar free crystal light
Sleep 7.5 hrs Wed night
Lane – way to bring the nutrition!! Can’t wait to hear about the local organic beef.
Thurs, July 8
8 hrs sleep
1- coach Lis’ shake
2- 1/2c almonds, 1 oz dark choc, dark roast coffee
3- ham sandwich mealio from Heavenly Ham
4- 1c almond / walnut mix, 4 strawb, 1/2c blubs
5- 8 oz turkey burger, 3T guacamole, salad
Supplements: mv pack, ginseng, ginko, green tea, 4g fish oil
7-8-10
7 hrs sleep
1.. Turkey sausage w/slice of habenero jack cheese
2. Seaweed salad, edemame, grilled chicken wrapped in lettuce w tomatoÂ
3. Broccoli and grilled peppers, onions, boneless pork chop 4oz
5. Dark choc squareÂ
 water, diet coke, milk, resveratrol
Vit D 50K units
I’m sad to say that I won’t be reporting about the beef just yet. They weren’t at the market last night. I may see if they are there tomorrow morning.
6.25 hours of sleep
Meal 1: AdvantEdge shake
Meal 2: 3 pieces of center cut bacon, Carbmaster yogurt
Meal 3: 1/4 c. choc. covered mixed nuts
Meal 4. salad w/grilled chicken, cheese & 1T ranch dressing
Meal 5: 1/4 c. cookie dough ice cream
Meal 6: 1/2 Promax bar w/1T peanut butter
1 mv., 4g fish oil, water, Diet Mt. Dew
7/8/10
8 hours sleep
1: Carbmaster Yogurt
2: Ham, Cheese, & Blueberries
3: Grilled Steak Salad w/ Ranch Dressing @ Logan’s
Water, Diet Mtn. Dew, & Tea
4 Zone Fish Oil
7-9-10
5 hrs sleep (I’ve gotta change this sleep thing)
1.. Turkey sausage w/slice of habenero jack cheese
2. Salad and fresh veges with balsamic vinegar
3. Almonds, 4 ritz crackers w brie cheese and hot pepper butterÂ
4. Chicken breast. 1/4 c slaw,Â
Goodnight at 8:30 yessssss!!!!
 water, diet coke, milk, resveratrol
7/9/10
9 hours sleep
1: FF/SF Vanilla Iced Coffee
2: Ham, Cheese, Tomato, & Cucumbers
3: Munched on things I shouldn’t have!
4: Bowl of Cereal
50,000iu Vit D & 4 Fish Oil
Water, Diet Mtn. Dew, & Tea
7.9.10
8hrs sleep
1: oh yeah shake
2: 4oz hamburger patty, green beans, grapes with pb
3: 1 slice thin crust pizza
4: 4oz grilled chicken with 1tsp of salsa on top, broccoli with cheese
2 pieces of Godiva chocolate
water, sugar free crystal light, 4g fish oil, 4000iu vitamin D
7/9/10
6 hrs. of sleep
Meal 1: Muscle Milk post wod
Meal 2: Pure Protein bar
Meal 3: 3/4 c. cottage cheese with peaches
Meal 4: 2 slices of veggie fritatta, 1/2 thick cut ham slice
Meal 5: 3T peanut butter, 1T honey
1mv, 4g fish oil, 250g resveratrol, water, Diet Pepsi
July 12:
7/5 hours of sleep
Meal 1: Greek yogurt with pecans
Meal 2: handful of nuts
Meal 3: chicken nuggets
Meal 4: handful of nuts
Meal 5: post-WOD 8 oz. chocolate milk
Meal 6: 2 scrambled eggs with shredded cheese and 2 pieces bacon
Meal 7: a few chocolate covered espresso beans and a handful of nuts
Coffee, Iced Tea, Water, 3 grams Fish Oil