HEALTHY & DELICIOUS BLACK BEAN BROWNIES!!
Are you looking for a fast, healthy, and delicious treat? Are you looking for something to satisfy your sweet tooth? Look no further. Black bean brownies are a delicious and nutritious twist to the traditional chocolate brownie. You might be a bit nervous about baking with black beans, but don’t be, they have a very mild flavour and are extremely rich, creamy, and full of protein. I have made these for many different events and everyone loved them!
Ingredients:
1 (15.5 ounce) tin black beans, rinsed & drained – try and find a BPA free tin, Eden is a good brand.
3 eggs – look for pasture raised, organic eggs.
3 Tbsp. coconut oil.
½ cup organic cacao powder.
¼ tsp. sea salt.
3 tsp. organic pure vanilla extract.
1 tsp. organic aluminum free baking powder.
½ – ¾ cup raw honey.
Instructions:
- Preheat oven to 350°F. Spray an 8×8 square baking dish with cooking spray.
- Combine black beans, eggs, oil, cacao powder, salt, vanilla extract, and honey, in a blender; blend until smooth.
- Pour the mixture into the prepared baking dish.
- Bake in the preheated oven until the top is dry and the edges start to pull from the sides of the pan, approximately 25-30 minutes.
Nutritional Benefits:
Black Beans: they contain fiber, potassium, folate, and vitamin B6. The fiber in the beans helps lower the total amount of cholesterol in the blood, and decrease the risk of heart disease. Black beans also provide special support for the digestive tract health, and our colon in particular. Traditional cultures took great care to prepare their legumes with a long soak before cooking to enhance digestibility and nutrient absorption. Soaking helps break down phytic acid and enzyme inhibitors that are in your gut causing you gas, heartburn, reflux and other digestive ills.
Eggs: they are an excellent source of high quality protein. More than half of the protein is found in the egg white, along with vitamin B2. The whites also contain selenium, vitamin D, vitamin B6, vitamin B12, and minerals such as zinc, iron and copper. The yolks contain 100% of the fat soluble vitamins A, D, E, and K. The egg yolk is the part of the egg that is the richest in nutrients, with more than 90% of the calcium, iron, phosphorous, zinc, thiamin, folate, vitamin B6, and vitamin B12.
Coconut oil: it is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (HDL) in your body, but also help to convert the bad cholesterol (LDL) into good cholesterols. By increasing the HDLs in the body, it helps promote heart health and lower the risk of heart disease. Coconut oil also contains medium-chain fatty acids. These fatty acids are easier to digest, are anti-microbial and anti-fungal, great for regulating yeast.
Cacao: is loaded with magnesium, fiber, iron, and antioxidants. In addition to carrying oxygen, iron helps make red blood cells and is essential to your immune system. Magnesium helps produce energy and maintain a normal heart rhythm.
Salt: sea salt contains vital minerals such as sodium, potassium, calcium, magnesium, bromide, chloride, iron, copper, and zinc among other beneficial elements. The health benefits of sea salt include good skin care, improved dental health, relief from rheumatoid arthritis, muscle cramps, psoriasis, and osteoarthritis.
Vanilla extract: contains numerous antioxidants, including vanillic acid and vanillin. Antioxidants protect your body from damage from harmful components, such as free radicals and toxins.
Baking powder: contains baking soda as one of the ingredients. The bicarbonates in baking soda work by immediately neutralizing stomach acid, helping to relieve heartburn, and indigestion.
Honey: it has anti-inflammatory effects and ability to sooth coughs and some believe it can offer relief to seasonal allergy symptoms. Honey is also an excellent source of all-natural energy, and is loaded with antioxidants that may help prevent cellar damage. Honey can be an all-natural cure for the common cold, and just two teaspoons of honey can be the remedy to a persistent cough. Due to its natural antibiotic properties honey can also be used to help treat wounds and burns.
Typically, when we think of something that seriously satisfies our sweet tooth, that ‘something’ isn’t the epitome of healthy….well this one is. So now when those pesky cravings hit, whip up a batch of these Healthy & Delicious Black Bean Brownies! Enjoy!!
Thanks for reading and keep well,
