When it comes to managing arthritis, small choices—like what’s on your plate—can make a big difference. While diet alone isn’t a cure, certain ingredients have been shown to help combat inflammation, support joint health, and promote overall well-being.
Take these rich, chewy brownies, for example. They’re more than just a treat—they’re packed with nutrients that support a healthier body. Sweet potatoes, with their vibrant colour and natural sweetness, are loaded with antioxidants and fibre that aid digestion and help reduce inflammation. Meanwhile, cocoa brings deep, chocolatey flavour along with flavanols, compounds that may improve circulation and regulate blood pressure.
This isn’t just dessert—it’s a delicious way to incorporate nutrient-dense, arthritis-friendly ingredients into your routine. Because eating well shouldn’t feel like a sacrifice—it should feel like a joy.
Sweet Potato Brownies
Prep Time: 5 minutes | Cook Time: 30-40 minutes | Total Time: 35-45 minutes | 8 servings
Ingredients:
- 1 cup sweet potato puree (3-4 small, sweet potatoes)
- ½ cup natural peanut butter
- ⅓ cup maple syrup
- 2 eggs
- 1 tsp vanilla
- ⅔ cup whole wheat flour
- ½ cup cocoa powder
- 1 tsp baking powder
- ¼ tsp salt
- ⅔ cup semi-sweet chocolate chips
Directions:
- Preheat oven to 350°F and line 8x8” baking dish with parchment paper.
- Pierce sweet potatoes several times with knife and microwave 7-10mins on high until soft. Set aside and let cool to room temperature. Slice sweet potatoes in half and spoon flesh out. Blend in food processor or blender until smooth.
- In a medium bowl, mix together sweet potato puree, peanut butter, maple syrup, eggs and vanilla until smooth.
- In a separate bowl, combine flour, cocoa powder, baking powder and salt.
- Add dry ingredients to wet ingredients, mix together until just combined.
- Fold in chocolate chips.
- Spoon batter into lined baking dish and smooth over with spatula until evenly spread.
- Bake at 350°F for 20-25mins until a toothpick inserted in the centre comes out clean. Once cool, slice and serve.
Tips:
- Use 1 cup of canned 100% pure pumpkin puree instead of cooked sweet potato if short on time.
- Add ½ cup of your favourite chopped raw nuts for additional protein, healthy fat and fibre.
- For additional soluble fibre, add a few tbsp of chia seeds to the batter.
- If allergic to peanut butter, use soy butter, almond butter or sunflower butter.
- Serve with a cup of high protein milk, such as cow, soy or pea, for additional calcium and protein.
- Pre-slice and store in the freezer for up to two weeks.
Nutritional information (per serving*): Calories: 265; Total Fat (13g); Saturated Fat (4g); Monounsaturated Fat (6g); Carbohydrates (35g); Protein (8g); Fiber (6g); Sodium (95 mg)
Find more arthritis-friendly recipes at arthritis.ca.
