What's Baking?

Black bean brownies - Lose the guilt, not the pleasure.

What do you mean these brownies have black beans? Why would you make such a change to something that is so delicious? The answer is simple. I have nephews and this is an easy way to make a snack, or dessert, more nutritious. Oh, and one of them has celiac disease (i.e. this recipe is gluten free – no flour in these baked goods). Black beans are a good source of protein and fibre – the two nutrients that will help you feel full, and keep your blood sugars better regulated. Of course if you have a medical condition like diabetes or end stage renal disease, you would have to pay attention to other nutrients that are also delivered (e.g. carbohydrates, phosphorous, potassium). Can’t wait for you to try this recipe out and let me know what you think.

-keeping.up.with.the.dietitian

PS: These brownies can be included in a healthy weight loss/maintenance plan. Let the baking begin.

Black Bean Brownies

Makes 12 brownies

Ingredients

1 can black beans (low sodium)

2 large eggs

2 tbsp extra virgin olive oil

2 tsp vanilla extract

1/2c cocoa powder, unsweetened

1.5 tsp baking powder

1/3c brown sugar, packed

1/4 tsp sea salt

Optional toppings & Side

1/3c chocolate chips

1/4c slivered almonds

1/3c vanilla Greek Yogurt

1/3c strawberries, cut in halves

Preheat oven to 350°F. Lightly grease muffin tray, and rinse and drain black beans with hot water - set aside. In a bowl beat the large eggs and set aside.

To a food processor (or blender) add the black beans, beaten eggs, olive oil, vanilla extract, brown sugar, cocoa powder, baking powder and sea salt. Puree mixture until smooth (approximately 3minutes). You may have to add water (approximately 3tbsp) if the mixture is too thick.

Distribute batter evenly amongst muffin tray and sprinkle with chocolate chips and slivered almonds.

Bake for approximately 25minutes (i.e. when tops are dry). Brownies will be moist, so ensure you let them cool for approximately 30minutes before removing from tray. Store in air tight container and refrigerate. Enjoy these brownies as a snack on its own or pair it with some vanilla Greek yogurt and strawberries.

Nutritional Information (per serving – including optional toppings but not Greek yogurt):

Energy: 140kcal Protein: 4g Fat: 7g Carbohydrates: 17g Fibre: 4g