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Chocolate Caramel Brownie Cups

Because I’m slow, because I will do everything in my power to make my house clean, running functionally and be fully stocked with glorious food, because I’ve had back to back to back illnesses ranging from stomach flu to severe vertigo to the common cold and because I have two kids, a dog that poos on the floor daily and a brand new house to unpack and decorate for Christmas, I’ve been somewhat invisible the past month or so.

Sorry about that.

But let’s move on to the good stuff. It’s Christmas time! Yay! This is my favourite time of year. Not because I get presents (I’m not that big on gifts for myself at Christmas…but my birthday? Bring it), but because I love Christmas songs, egg nog, Santa, reindeer, bad Santa movies, elves running around people’s houses and the pure joy on kids faces. I mean look at this face:

It’s the simple things that bring us joy. I could get down on myself for lots of things right now. We all have money woes, family issues, health concerns, stress, chores, etc. But instead I’m choosing to think about my PRs during our daily CrossFit workouts. This past week, I blew my previous one rep max on my clean right out of the water. Not three weeks ago I struggled to get 95lbs up to my front rack just one time. This past week I got 105lbs up to front rack three times…on a carpeted floor!

Having not had batteries for my scale in about a month, I didn’t know where I was weight wise, but I found out yesterday I had gained another 5lbs. So now I am up 15lbs since starting CrossFit and the Paleo Lifestyle back in July. Mostly muscle…but you know…I like my sausages and bacon too.

Here is a shot of me in my awesome neighbour’s garage gym doing some 1.5 pood kettlebell swings in my wicked awesome ProCompression socks. Being a FitFluential ambassador has some perks. This is one of them. I swear these socks make a huge difference in stamina, endurance and recovery of my legs during tough WODs. I usually have some pretty sore areas, but so far when I’m wearing them I have had no problems (I keep them on before, during and after my workout for at least an hour or more). Besides that they are cute (I got hot pink too) and protect my shins during barbell moves from the floor. I really want to try full leg compression gear next, but that’s a big investment so we’ll have to wait and see!


Here’s a quote from their website:

PRO Compression socks are designed specifically to deliver both maximum comfort and speedy recovery times. The science is complex, but benefits such as improved blood flow, stability and comfort are universally understood.  The moment you put these socks on your feet and incorporate them into your game, you will feel and understand the difference.

PRO Compression socks are noticeably tight and require more effort to put on than standard socks in your drawer. But it’s that extra effort and much-needed compression that make all the difference. Be patient and your feet will thank you.

But enough talk, let’s get to the goods…what you really came here for. A recipe! Finally! In my new house I have an actual room all to myself for use as a studio/office. It’s a dream come true for photos. It made taking the following shots pretty easy. Oh what?! Chocolate Caramel Brownie Cups?! Paleo WHAT?!

One year ago: Citrus Curd

Two years ago: Christmas Baking Roundup

Three years ago: Crab and Shrimp Cakes with Lemon Aioli

Chocolate Caramel Brownie Cups

Rating: 51

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 7 cups


  • 1 cup blanched almond meal
  • 2 tbsp coconut flour
  • 1/4 tsp sea salt
  • 1/2 tsp cinnamon
  • 1/4 cup cocoa powder
  • 2 tbsp coconut oil, melted
  • 2 tbsp honey
  • 1 tsp vanilla extract
  • 1 egg
  • Caramel Layer:
  • 10 large (preferably soft) medjool dates, pitted
  • 3 tbsp boiling water
  • slightly less than 1/4 tsp sea salt
  • 1 tsp vanilla extract
  • 1/3 cup creamed coconut
  • Chocolate Layer:
  • 1/2 cup dark chocolate or chips (I used Enjoy Life chocolate chips)
  • 1 tbsp ghee or coconut oil (ghee makes it taste better though!)
  • 1/8 tsp sea salt


    For the Brownies:
  1. Preheat oven to 350°F. Grease a deep silicone muffin tin and set aside (If you don't have a silicone muffin pan, I suggest using paper liners so as to not have to wrestle with it to get your goodies out).
  2. Blend almond meal and coconut flour.
  3. Add in salt, cinnamon and cocoa and blend with a fork.
  4. Stir in the coconut oil, honey, vanilla and egg. Blend until completely mixed.
  5. Spoon into six or seven of the muffin tin compartments.
  6. Bake for 13-15 minutes. Remove and cool completely. (I use the freezer for speedier cooling, just don't forget them in there.)
  7. For the Caramel Layer:
  8. Place dates and boiling water in a blender or food processor and blend until liquefied.
  9. Add in remaining ingredients and blend until smooth.
  10. Pour over cooled brownie layer and cool again.
  11. For the Chocolate Layer:
  12. In a double boiler or a small metal bowl placed over a small pot of gently simmering water, add the chocolate chips, ghee and salt.
  13. Stir continuously until just melted.
  14. Pour over cooled cups and spread around with your finger or a small spatula.
  15. Cool completely before trying to remove.

Similarly fabulous recipes from other yummy food blogs:

Triple Chocolate Truffles from PaleOMG
Hazelnut Butter Three Ways from Primal Palate
Cinnamon Chocolate Chip Muffins from Civilized Caveman
Paleo Fudgy Brownies from Health-Bent


**I received free compression socks from ProCompression in exchange for this review. These free goodies in no way influenced my opinions on the product. That’s just good old fashioned me right there. 

36 comments to Chocolate Caramel Brownie Cups

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