Balance Blood Sugar + Hormones With This Fudgy Brownie Batter Hummus
Lately, I’ve come to a personal discovery that chickpeas are basically the “cauliflower” of the legume world.
As in they’re incredibly versatile, with the ability to add major nutrients and a creamy, thick texture to desserts, sauces, soups and baked goods, without affecting the taste.
Chickpeas (also known as garbanzo beans) are also a sneaky way to stabilize your blood sugar, which is key for optimal gut and liver function, impacting your hormones insulin, cortisol, estrogen, progesterone, and testosterone as a result. Bottomline, blood sugar balance is KEY for hormone balance, so if you’re looking for a way to indulge in a sweet treat every now and then without sacrificing your health, then this recipe/hack is for you.
BLOOD SUGAR + HORMONE BALANCE — What You Need To Know
A diet high in refined or added sugars and processed carbohydrates increases inflammation and insulin production in the body, which is linked to hormonal imbalances such as PCOS, PMS, Thyroid Hormone Imbalance and Gestational Diabetes.
High insulin levels can also cause a woman’s ovaries to produce more testosterone, preventing them from releasing an egg during ovulation (known as an-ovulation), which can result in infertility.
On the flip side, too much insulin can cause a woman’s body to convert too much testosterone to estrogen, leading to estrogen dominance, which is linked to PMS, fibroids, endometriosis, mood swings, heavy periods, low libido and bloating.
Elevated insulin also drives up the production of stress-hormone cortisol, which depletes other hormones like progesterone, a calming and relaxing hormone vital to menstruation, ovulation and fertility.
As you can see, too much sugar = increase in insulin production = elevated testosterone, estrogen and/or cortisol = hormonal imbalances and a host of underlying symptoms to deal with.
PS — Wondering if you have a hormone imbalance? Take this quiz to learn more.
MY BLOOD-SUGAR BALANCING HACK
Because I have quite a bit of a sweet tooth, but I’m NOT willing to sacrifice my hormones/overall health for it, I love coming up with simple ways to sneak more nutrients to my desserts, so that they still taste delicious but still make me feel good too (FYI blood sugar imbalance can also lead major mood swings).
+ Add In Some Quality Protein, Fat + Fiber
Protein and fat are slow energy sources for the body, as they have to go through the process of being broken down in order to be used, which allows your body time to efficiently burn it as energy. Additionally, fiber slows the rate at which food enters your bloodstream and increases the speed at which food exits your body through the digestive tract. This keeps your blood sugar and cholesterol in an ideal balance, while quickly eliminating hormone-disrupting toxins from your gut and promoting satiation/a feeling of fullness.
This Fudgy Brownie Batter Hummus contains an ideal amount of all of the above, as the chickpeas are naturally rich in both protein (21 grams per can) and fiber (15 grams per can). The creamy nut butter adds a dose of healthy fats to balance out any potential blood sugar spikes from the chocolate or maple syrup.
Any time you’re looking for a more hormone + blood-sugar-friendly way to enjoy a sweet treat, try adding some of the following for an additional dose of protein, fat or fiber:
+ beans such as chickpeas, white beans, black beans, etc. (protein + fiber)
+ nuts, seeds, nut or seed butter (protein + fat)
+ avocado (fat + fiber)
+ protein powder or collagen powder (protein)
+ coconut milk, butter or oil (fat)
+ bananas or berries (fiber)
+ riced cauliflower or zucchini (fiber)
+ grass-fed butter or ghee (fat)
+ almond, coconut or cassava flour (fiber)
+ pumpkin, sweet potato or squash (fiber)
+ quinoa (protein + fiber)
+ full-fat greek or coconut yogurt (protein + fat)
OR…just try my Fudgy Brownie Batter Recipe below!
- ⅔ cup dark chocolate chips/chunks
- 1 tbsp coconut oil
- 1 can organic chickpeas (I recommend Eden's Organics) rinsed and drained
- ¼ cup cacao powder
- ¼ cup creamy nut butter(i.e. peanut, cashew, almond, etc.)
- ¼ cup pure maple syrup
- ¼ cup non-dairy milk such as cashew, coconut, almond or oat
- 1 tsp vanilla extract
- ½ tsp sea salt + more for topping
- Pour ½ of the dark chocolate chips into a small stovetop pan over very low heat (make sure to reserve the rest to stir in at the end).
- Add in the tbsp of coconut oil, and stir dark chocolate and oil together over the low heat until just melted. When done set aside.
- Add the melted dark chocolate and all other ingredients (except remaining reserved dark chocolate chips) to a food processor or high speed blender and mix until smooth and creamy.
- Stir in the extra dark chocolate chips or chunks and scoop into a container or bowl.
- Option to top with more flaky sea salt.
- Store in the fridge for about a week and use on toast, pancakes or waffles, oatmeal, yogurt bowls, or just eat straight out of the fridge as is.