I admit there are certain days where I crave something “chocolaty” or desert like at the end of my day. This black bean brownie recipe does both while fitting into a clean eating diet. Chock full of nutrition and super foods such as cocoa powder, almonds, and coconut oil, they also make a great pre-or post workout snack.
- Black beans are prized for their high protein and fiber content. They also contain several other key vitamins and minerals such as iron, magnesium, folate and thiamine that are known to benefit human health , and provide a low glycemic source of carbohydrates. Black beans also offer a variety of phytonutrients like saponins, anthocyanins, kaempferol, and quercetin, all of which possess antioxidant properties.
- Coconut oil has been linked to increased energy, weight loss, reduced appetite, decreased risk of heart disease, treatment of infections…. the list is long! Many people use it as a hair conditioner or skin moisturizer, or add a TBSP to their smoothies for a tropical touch of flavor. It is a great substitute for margarine or canola oil when baking, and is perfect for cooking when using high heat methods such as frying because it is resistant to oxidation at high temperatures.
- Additionally, coconut oil does not contain your average run-of-the-mill saturated fats like you would find in cheese or steak. No, they contain so-called Medium Chain Triglycerides (MCTs) – which are fatty acids of a medium length. Most of the fatty acids in the diet are long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently. They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies. These Medium Chain Triglycerides such as the Lauric Acid found in high quantities in coconut oil do not contain cholesterol, unlike other saturated fats, because they are plant-derived but be mindful if you like adding coconut oil to your smoothies or green drinks (120 whopping calories per TBSP).
- Almonds are a great source of the antioxidant Vitamin E, and are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. Just one-quarter-cup serving of almonds provides you with about 35 percent more protein than an egg and almonds are the only nut and one of the few proteins that are alkaline forming.
Black Bean Brownies
- 1 1/2 cup almond meal (ground almonds)
- 1 1/2 teaspoon baking soda
- 1 1/2 teaspoon baking powder 1/2 teaspoon sea salt
- 1 can black beans (15oz), drained
- 1 cup melted dark chocolate (72% cocoa or higher) (I substituted with 3/4 cup cocoa powder)
- 1/3 cup melted coconut oil
- 1/2 cup melted raw honey
- 2 teaspoons vanilla extract
- 2 organic eggs
- 1/4-1/2 chopped walnut
- optional protein boost: chocolate flavored or plain protein powder
- Preheat oven to 350 degrees F.
- Lightly grease a brownie or muffin pan with coconut oil. Set aside.
- In a medium bowl combine the almond meal, baking soda, baking powder and salt.
- In a high speed blender combine the drained beans, melted chocolate, coconut oil, honey and vanilla. Blend on low speed until smooth.
- Pour the wet ingredients into the bowl of dry ingredients and mix. Add the eggs and mix until fully incorporated.
- Stir in 1/4 -1/2 cup of chopped walnuts. Pour into prepared pan.
- Bake for 20-25 minutes. Allow to cool fully before cutting into squares.
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