Black Bean Brownies

Black Bean Brownies

by | May 22, 2020 | Recipes

Two Glasses with Detox Green Smoothie

Who doesn’t love a good brownie? Well, these ones have all of the fudgy taste you want in a brownie with none of the sugar crash!

Thanks to the black beans and eggs, each serving has 7 grams of protein! The addition of protein-containing ingredients to a brownie recipe helps to balance blood sugar levels and ensure that it sustains your energy levels. 

In addition to the protein content, black beans also contain lots of fibre to help keep you fuller for longer and to support gut health. As indicated by their deep black colour, they are also full of antioxidants, which are the pigments responsible for their colour. Antioxidants help protect the body from a wide range of conditions ranging from infections to some cancers.

Xylitol is the sweetener used in this recipe, and is a healthy swap out for regular sugar! Xylitol is a sugar alcohol, so it provides a sweet flavour without spiking blood sugar levels. As opposed to regular sugar which contributes to dental issues, xylitol is also protective for the teeth.

Of course, the chocolatey flavour of the brownies is all thanks to cocoa! Cocoa is one of the richest dietary sources of the mineral magnesium. Magnesium is needed as a cofactor for over 300 enzymatic reactions in the human body, but it’s most well-known for being a relaxant. Additionally, magnesium helps to balance blood sugar levels (1), which is especially important when consuming sweet treats!

Next time you’re in the mood for a delicious, chocolatey brownie… we hope you’ll give these ones a try! Happy baking!

References
1. https://www.healthline.com/nutrition/is-magnesium-good-for-my-blood-sugar-levels-if-i-have-diabetes#1 

 

Black Bean Brownies

Who doesn’t love a good brownie? Well, these ones have all of the fudgy taste you want in a brownie with none of the sugar crash!
Print Recipe Pin Recipe
Total Time 40 minutes
Course Dessert
Servings 12
Calories 249 kcal

Ingredients
  

  • 2 cups Black Beans cooked
  • 3 Eggs
  • 1/4 cup Coconut Oil melted
  • 1 tsp Vanilla Extract
  • 1/4 tsp Sea Salt
  • 3/4 cup Cocoa Powder
  • 1/4 cup Xylitol
  • 1/4 cup Apple Sauce or plain coconut yogurt
  • 2 tbsp Almond Butter
  • 1/2 tsp Baking Powder
  • 100 grams Organic Dark Chocolate 75% chopped and divided
  • 1/4 cup Sliced Almonds
  • ⅛ cup Roasted Cashews chopped

Instructions
 

  • Preheat oven to 350ºF. Line an 8 x 8 baking dish with parchment paper.
  • In the bowl of a food processor, add the cooked black beans and eggs and begin to process while slowly pouring in the melted coconut oil. Process until the beans are very smooth.
  • Add vanilla, salt, cocoa powder, xylitol, apple sauce and baking powder to the black bean mixture. Blend until well combined, scraping down the sides of the bowl as needed.
  • Add half of the chocolate chunks to the brownie batter and pulse approximately 5 times, just until mixed.
  • Using a spatula, transfer the batter to the prepared baking dish and smooth the top out evenly. Sprinkle the rest of the chocolate chunks, the sliced almonds, and the roasted cashews evenly on the top of the batter mixture.
  • Bake for 30 to 35 minutes, or until a toothpick inserted into the centre comes out with just a few moist crumbs.
  • Let the brownies cool completely at room temperature, then move them to the fridge for at least 4 hours before cutting into squares.
  • Enjoy!

Notes

Nutritional information per serving:
Calories: 207
Carbs: 20g
Fibre: 6g
Sugar: 3g
Protein: 7g
Fat: 13g

Healthy Baking Tips

Healthy Baking Tips

by | May 22, 2020 | Koru Nutrition Blog

Black Bean Brownies with Slivered Almonds

Baking is a fun activity many of us do to keep busy or carry on traditions. We can certainly understand why!

Whether you’re baking for yourself, with a spouse, or to keep your kids entertained… you can pass some time and end up with a delicious treat to enjoy together!

However, as mentioned in an earlier post sugar can depress the immune system and contribute to unwanted weight gain. Weight gain, in particular, is already a struggle for many people who have been confined to their homes much more than usual over the course of the pandemic without the energy, time, space or equipment to work out, all while over-indulging in food.

We all want to “have our cake and eat it too”, don’t we? So, we’re sharing some tips to enjoy your treats without feeling poorly or derailing your health goals.

Top 3 Healthy Baking Tips

1. Manage Portions

The first healthy baking tip we want to share is to manage portions. When baking muffins and cookies try to make them smaller by using mini muffin tins or rolling cookies into smaller balls.

If time is not on your side you can batch cook and freeze half the cookies or muffins. But, be mindful of your personal habits before doubling a recipe! If you have a lot of time on your hands to cook and you know you struggle with overindulging, then don’t double the recipe as it may be more difficult to manage your portions.

2. Sneak In Some Healthy Ingredients

The second healthy baking tip we want to share is to try and use recipes that have hidden vegetables or beans in it. There are lots of delicious options that allow you to squeeze some extra nutrition into your baking, including:

3. Make Healthy Switch Outs

The last healthy baking tip we want to share is to make some healthy switch outs. By swapping certain ingredients you can make your baking lower in calories and sugar.

Below are some ideas for healthy switch outs:

  • Switch out sugar for swerve or xylitol or simply reduce the sugar serving in the recipe
  • Switch out cow’s milk for unsweetened almond milk
  • Switch out butter for coconut oil
  • Switch out white flour for whole grain flour or almond flour
  • Switch out chocolate chips for Krista stevia sweetened chocolate chips
  • Switch out sour cream for Greek yogurt or coconut yogurt
  • Switch out eggs for flax seed
    To do this, add 1 tbsp of ground flaxseed to 3 tbsp of water and allow it to sit for 3-5 minutes. Use the gelled mixture in place of 1 whole egg for an extra kick of fibre to your recipe!

Whatever you decide to bake up next, we hope it is delicious and nutritious!