Tuesday, June 3, 2014

What's in Your Brownie?........Joyce Oroz

                                                       Thanks for the Black Bean Brownie!

Today's blog is about black beans, not white, not brown...black, because they look good with chocolate and chocolate is the biggest part of the diet pyramid for girls. I am not a food-prevaricator, at least not today. I'm talking about a delicious chocolate brownie made out of black beans. I know it doesn't seem possible, but it's true if you follow the following recipe as follows. And it's so easy! I make mine with honey and canned beans.

Sweet and chewy gluten-free brownies made with black beans (but you'd never know it from the taste)! So simple and amazingly delicious!
16 squares
2 cups cooked black beans (or 1 can, rinsed and drained)
3 eggs
1/3 cup melted butter*
1/4 cup cocoa powder
2 teaspoons vanilla extract
1 cup sugar (or 1/2 cup honey)
1/2 cup semi-sweet chocolate chips
1/2 cup finely chopped walnuts (optional)
1. Pre-heat oven to 350 degrees. In a food processor bowl or blender, combine the black beans, eggs, melted butter, cocoa powder, vanilla, and sugar. Pulse or blend until smooth (or as smooth as possible).
2. Grease an 8x8-inch glass baking dish. Pour the batter into the greased dish. Sprinkle chocolate chips and nuts (if using) over the top and use a spatula to push them down into the batter just a little (but not too much; they will sink some while the brownies bake).
3. Bake at 350 degrees for 40-50 minutes, until brownies are set in the middle. Watch the edges for excess browning if you're not sure they're done. (Mine seem to take a full 50 minutes, and are still chewy but not gooey.)

Cool and then chill before serving! Store in fridge.

Collecting honey for the brownies.

Adding black beans to your salad or side dish or brownie is a good way to boost your fiber intake and energy levels. A 1/2-cup serving of cooked black beans contains 20 grams of carbohydrates and 7 grams of fiber. Women need 25 grams of fiber a day, and men require 38 grams. Getting more fiber in your diet may protect you against cardiovascular disease and help you maintain a healthy weight. The carbs in the black beans are used as a source of energy to fuel body functions such as your heartbeat, as well as physical activity. 

And don't forget the eggs.

Beans are a Good Source of Protein with Little Fat.

 A 1/2-cup serving of cooked black beans contains 8 grams of protein and less than 1 gram of fat. As a plant-source of protein, black beans do not contain all of the essential amino acids, making the beans an incomplete source of protein. But as long as you eat a healthy, balanced diet throughout the day that includes grains and vegetables, you should be able to get all the amino acids your body needs to maintain protein levels.

Enjoy your beans!

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