Allow me to repeat “two ingredients” again, folks – for it’s not a typo or a joke. Lee is the real MVP when it comes to cutting down on dessert ingredients, so you does not end up spending an hour in the kitchen (or an arm and a leg) when you could just be, you know, just eating a brownie. For this particular recipe, these are two ingredients – drum roll, tak – dates and peanut butter.
These two components are a power pair and play big roles in many vegan baking recipes, but what you may not know (yet) is that they are also loaded with sleep-supporting magnesium. “Magnesium is a mineral that is involved in more than 300 processes in the body,” says registered dietitian Amy Gorin, MS, RDN. “We know from research that not getting enough magnesium in your diet can negatively affect sleep.” In addition to supporting your eight hours, magnesium also helps cardiovascular function and supports your muscles, nerves, energy levels, mood and brain function. So this dessert puts in some occupation for your body.
According to people at Harvard, the recommended dietary supplement of magnesium for adult men is 400 to 420 milligrams a day, while women need between 310 and 320 milligrams for women (though you should consume a little more when you are pregnant). Now let’s get into the details of how each brownie ingredient can help get your daily dose of 24-hour supportive magnesium, shall we?
First up: dates. A serving of two stoned dates contains about 26 milligrams of magnesium, while medjool dates also contain a fixed amount of fiber (about three grams per serving) and – oh snap – as much calcium as a banana. Calcium is another key nutrient for sleep, so do not write off this shrunken, not-so-aesthetically-pleasing fruit. Okay?
The next, of course, is peanut butter. America’s preferred spread contains about 49 milligrams of magnesium per serving. two tablespoons, not to mention plenty of protein (about seven grams per serving), heart-healthy monounsaturated fats and antioxidants. “Peanut butter is full of protein, fiber and fats that are good for you. These nutrients help you stay energetic for longer, and the unsaturated fats it contains can be beneficial for heart health,” says Gorin. Peanut butter is a classic for a reason.
A little more about why PB is so good for you:
Some quick mental calculations – okay, okay: I used a calculator, wow – tell me that 49 plus 26 comes out to about 75 milligrams of magnesium. This means that these brownies contain about 19 percent of the daily recommended magnesium intake for men and about 24 percent of the recommended magnesium intake for women per serving. It’s a brownie with one lot of benefits.
If you’re ready to eat these sticky, non-baked, foolproof brownies, keep rolling according to Lee’s recipe. Sleep well.
2-ingredient healthy peanut butter brownies recipe
Gives eight brownies
1 packed cup of stoned Medjool dates
1/2 cup unsweetened natural peanut butter
Line a 8 x 4 inch loaf pan with parchment paper.
2. Add dates to food processor. Pulse until a smooth date paste is formed. You may need to use a spatula and scrape the sides a few times to help the food processor mix the dates. If your dates are old and no longer soft and moist, hydrate them first before use.
3. Add peanut butter. Pulse until peanut butter is completely incorporated into the dates. Your mixture should look crumbly, but when you squeeze it, it should stick.
4. Press the mixture into your prepared pan. Use the palm of your hand to really compress your dough so that it will stick together. You do not need to spread the dough over the entire loaf pan if you want your brownies to be thicker. I left about 1/2 inch of space. You can spread the dough as much as you want until you reach the desired thickness.
5. Place brownies in the refrigerator for about 30 minutes to 1 hour. This will allow the dough to set, making it easier to cut. Cut and enjoy.
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