Gracie Elvin’s gluten-free “salted caramel” pecan brownie ride food

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So I’m not one to Instagram my food usually, but my latest batch of ride food gave me some inspiration to join the crowd of athletes who share their diet over social media. Once it was posted I received many requests for the recipe, so I decided to share it.

I don’t tend to follow recipes to the letter, so bear with me on this one. Once I have a craving or idea in my head I like to google similar recipes until I find one similar enough to match what I am after and then customise it. I also live with a mostly gluten-free diet (for digestion problems) and like to avoid using too much sugar or processed foods. Sometimes I have to google a few more just to cross-reference ingredients and methods so I don’t stuff up too much! I don’t use measuring tools either as I find it nice to cook by feel and personal taste.

Here is my recipe for the Gluten-Free “Salted Caramel” Pecan Brownie


  • 3 large handfuls of pitted dates (approx. 150g)
  • 4 large handfuls of pecans (approx. 200g)
  • 1 small packet of almond flour (approx. 1.5 cups)
  • Heavy sprinkling of organic cocoa flour (approx 4 tsp.)
  • Heavy sprinkling of rice flour (approx. 1 cup)
  • Light sprinkling of ground pink rock salt (approx. 1.5 tsp)
  • 2 eggs
  • Dash of milk (approx. 50ml)
  • Small nub of melted butter (approx. 50g)


  1. Preheat oven to 180°C.
  2. Grease oven tray (something around the 15x20cm size) with butter.
  3. Mince dates to a smooth consistency (or at least finely chopped) with blender.
  4. In a large bowl combine all ingredients and mix well. Add more milk or flour as appropriate to achieve a sticky consistency. You want the mixture to still feel “solid” and not “wet” like a cake batter would.
  5. Fill the oven tray with mixture so that it is all evenly distributed and is about 2-3cm thick.
  6. Cook in oven for 20-25 minutes. Check with a clean knife – if it comes out clean then the brownies are ready. Don’t let the edges get too hard either.
  7. Cool for 10 minutes and then cut into preferred sizes. I cut mine into 4x4cm squares, perfect for a mid ride snack or cafe stop!

Cooking notes: To achieve more of a cake than a brownie, add more rice flour and some baking soda. I also sprinkled some of the unground pink rock salt on the top to make it look pretty!

Hopefully you have some success recreating this recipe. I take no responsibility with my directions or measurements! Let me know if you’d like to know more of my favourite ride snacks and meal ideas, and I will try to get a better record of how I make them on the next go-around.

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