No-Bake​ Brownie Bites + Health Benefits​ of Resistant Starch

I used to LOVE those Entenmann’s “Little Bites” when I was little. I would get so excited to rip open a little pouch of chocolatey goodness. But times have changed as I got older. I try my best to satisfy my cravings for specific things by making healthier versions of them.

I wanted to share with you these no-bake brownie bites I made. They are SUPER easy to make and you don’t even have to turn your oven on. But first, let’s talk about the ingredients in them.

These little chocolatey bites contain green banana flour and uncooked oats. These two ingredients contain great amounts of resistant starch.

What is resistant starch?

Resistant starch is a type of starch that is resistant to digestion in the small intestine. It functions like soluble fiber, and provides food for the good bacteria in the gut, making it a great addition to a healthy diet. 

Now to get all science on ya.. When the friendly bacteria in our guts feed on resistant starch and fermentable fiber, they produce beneficial short-chain fatty acids {SCFAs} including acetate, propionate, and, the most important one for digestive and overall health, butyrate.

What are the health benefits of resistant starch?

  • Since resistant starch acts like a fiber and creates butyrate. this can provide protection against colon cancer and can help treat inflammatory bowel diseases (Crohn’s + ulcerative colitis)
  • Resistant starch has been found to improve insulin sensitivity (especially in Type 2 diabetics) and lower overall blood sugar levels.
  • Resistant starch helps increase satiety and feelings of fullness. So in general, it has been shown to help with losing weight in certain cases.

Okay, so how can you feel bad about eating these bites now that you know all the healthy benefits in them?! I’m on my third..maybe fourth..;)

If you have any questions on this recipe, resistant starch, or want to know other foods that contain resistant starch- thread your questions below! Don’t forget to share your recipes on social media using #sproutingseedsnutrition

Ps.- If you aren’t a fan of banana tasting things, have no fear! Green banana flour doesn’t have a strong banana taste at all!

Recipe for No-Bake Brownie Bites

1/4 cup of oat flour ( I used uncooked raw rolled oats and pulsed them in the food processor until flour-like)

1/2 Cup of green banana flour. (I got mine at Whole foods. Amazon has it as well!)

1 tsp of sea salt

1/4 tsp of cinnamon

2 -3 tbsp of organic maple syrup (depending on how sweet you want them. I used 2 tbsp)

2 tbsp of almond milk

1/4 cup of chocolate chips (I use ‘Enjoy life’ allergy -free chips).

First, melt the chocolate chips. I used a microwave and put them in for about 1 minute. Set aside. Then add the rest of the ingredients in a food processor and mix until blended. Then add in the melted chocolate and mix. Start forming the mixture into balls or little bites (whichever shape you want!). Place in refrigerator overnight for best results. Stays in fridge for about 4 days. You can freeze them too if you want them to last longer.



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