Brownies are an all-time classic favorite when it comes to comfort foods but now you can indulge guilt-free with this tasty healthy black bean brownie recipe!
This recipe is a delightful twist on a classic treat. Discover how to effortlessly incorporate nutrient-rich black beans into your baking for a moist texture. These brownies are a perfect balance of sweetness, making these brownies a must-have for any health-conscious dessert lover. Ingredients: 1 can (15 oz) black beans, drained and rinsed 2 large eggs 1/4 cup cocoa powder 1/2 cup whole wheat pastry flour 1/4 teaspoon salt 1/2 cup honey or maple syrup (date paste can also be used instead) 1/4 cup butter flavored coconut oil or another neutral oil 1 teaspoon vanilla extract 1/2 teaspoon baking powder 1/2 cup dark chocolate chips or cacao nibs (optional) Instructions: Preheat your oven to 350°F (175°C). Grease a baking pan or line it with parchment paper. In a food processor, combine black beans, eggs, cocoa powder, whole wheat pastry flour, salt, natural sweetener of your choice, coconut oil, vanilla extract, and baking powder. Blend until smooth and well combined. You may need to scrape down the sides of the food processor to ensure everything is mixed evenly. If using, stir in the dark chocolate chips or cacao nibs into the batter. Pour the batter into the prepared baking pan and spread it out evenly. Bake in the preheated oven for 20-25 minutes, or until a toothpick inserted into the center comes out clean. Allow the brownies to cool in the pan for at least 10 minutes before slicing and serving.
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Avocado chocolate mousse is a creamy, decadent dessert made with ripe avocados, cocoa powder, and a natural sweetener like maple syrup or honey.
But in this recipe, I use carob molasses which takes on a chocolate note, common in Mediterranean cuisine. The ingredients are blended until smooth and silky, resulting in a rich chocolate flavor with a hint of avocado. It's a healthier alternative to traditional mousse, as avocados provide a creamy texture without the need for heavy cream or eggs. This dessert is perfect for those looking for a guilt-free indulgence or anyone with dietary restrictions, as it's naturally vegan and gluten-free. Ingredients: 2 ripe avocados 1/4 cup cacao powder or cocoa powder 1/4 cup of carob molasses (sub maple syrup or honey if necessary (adjust to taste) 1 teaspoon vanilla extract Pinch of salt Optional toppings: cacao nibs, coconut whipped cream, berries, chopped toasted nuts Instructions: Cut the avocados in half, remove the pits, and scoop the flesh into a blender or food processor. Add cocoa powder, maple syrup or honey, vanilla extract, and a pinch of salt to the blender. Blend the mixture until smooth and creamy, scraping down the sides of the blender as needed to ensure everything is well combined. Taste the mousse and adjust sweetness if needed by adding your choice of sweetener. Once you've reached your desired taste and consistency, transfer the mousse to serving bowls or glasses. Chill the mousse in the refrigerator for at least 30 minutes to allow it to firm up. Serve the avocado chocolate mousse chilled, topped with coconut cream, berries, or chopped nuts if desired. Enjoy! Pesto is a classic recipe that is traditionally made with basil, pine nuts, garlic, olive oil with some variations with the addition of parmesan cheese. Here is a twist I made on a classic using hemp hearts, parsley for the herb with the addition of avocado. Because hemp hearts have a slight earthy taste, they are toasted and then the addition of roasted almonds brings this pesto together. Try using this spread on your favorite pasta, sandwich or even used as a base in salad dressing. Ingredients: (Makes 1 1/2 cups) Juice of 1 lemon 1 cup of flat leaf parsley roughly chopped. (You can use the stems if you like) 1/2 of an avocado 1/4 cup of hemp hearts, toasted 1/4 cup of almonds, toasted 1 jalapeno, roasted 2 cloves of garlic 1 teaspoon of kosher salt or 1/2 teaspoon of sea salt 1/4 cup of extra virgin olive oil Directions: Add all of the ingredients to a food processor or blender, except the olive oil. Pulse until the mixture comes together and is slightly course in texture. Add the olive oil in a steady stream on low speed until it comes together and makes a chunky texture. Store in closed jar and place in the fridge for up to 1 week. For longer use, place in a freezer for up to 6 months.
Ingredients:Makes 1 cup
1/4 cup of aquafaba (liquid from canned chickpeas) 2 tablespoons of fresh squeezed lemon juice 1 teaspoon of Dijon mustard 1 teaspoon of kosher salt 1/2 teaspoon of garlic powder 1/4 teaspoon of onion powder 1 cup of extra light tasting olive oil In a blender, add all of the ingredients, except the olive oil. Blend on low speed until the mixture comes together. Continue on low speed and gradually add the olive oil in a steady, slow stream until the mayonnaise comes together gets thick. (This takes roughly 3-4 minutes.) Place into a jar with a lid and place in the fridge. This fresh mayo will last for 2 weeks.
Enjoy this simple juice when you need a quick burst of energy!
Ingredients: 1 medium sized red bell pepper, sliced in half tip removed 2 medium sized carrots, chopped in half (if not using organic, peel first before adding to your juicer) Juice of 1/2 small lime, peeled Directions: Place all ingredients into a juicer. Pour into a glass and enjoy!
Serves 6
1 Roti per serving Ingredients: 1 cup organic whole wheat pastry flour 1/2 cup organic sprouted spelt flour 1/2 cup of organic Kamut flour Pinch of kosher salt 3/4 cup of water 1 tablespoon of olive oil or ghee (for cooking the roti) Blend the flours and salt in a bowl and begin to add the water. Stir with your hands until the dough feels smooth and elastic. Knead gently with your hands. When the dough feels soft and smooth, place in an oiled bowl and cover with a damp cloth. Allow to rest for 30 minutes. Dust the dough with a little pastry flour and make six even pieces. Using a rolling pin, roll to a slightly thin circle. Heat a cast iron pan or heavy bottom pan over medium heat. Add a half teaspoon of oil to the pan and swirl to coat. Place the roti into the pan and cook until it starts to bubble and slightly char with dark circles. Repeat the process until you've made all the roti bread. Serve. Tip: This dough freezes well. Place into a ziploc bag for later use if desired. Please note: Nutrition info is not included with the oil added. This adds a slight higher difference in calories and fat content.
Succotash
Makes 4 servings (2 cups per serving) Ingredients: 2 cups of lima beans 4 cups of fresh corn, cut off of cobb or frozen unthawed 1 large red pepper, chopped 1 red onion, chopped 1 cup of turkey andouille sausage 1/2 teaspoon of Old Bay Seasoning 1/4 teaspoon of crushed black pepper 1/4 teaspoon of chipotle powder (optional) 2 cloves of fresh minced garlic 2 tablespoons of olive oil (divided) 1 cup of white balsamic vinegar or apple cider vinegar Salt & pepper to taste Directions: In a large pot, cook the lima beans in water until tender. (10-15 minutes.) Drain and set aside. While the beans are cooking, prepare the rest of the ingredients. Chop up the onion, pepper and minced garlic and add to bowl. In a large pan over medium heat. Add one tablespoon of olive oil. Swirl to coat and add the turkey sausage along with the old bay seasoning, chipotle powder (if using) and fresh minced garlic. Cook for 3-4 minutes until slightly browned. To the pan, add the onion, pepper and minced garlic. Cook for another 3-4 minutes. Add the corn and cooked lima beans. Add the vinegar to the pan and cook until it reduces. (Should take 3-4 minutes.) Add the remaining 1 tablespoon of olive oil. Toss to combine. Check for seasoning and add salt and pepper to taste. Serve.
Most of us think of sangria as a refreshing alcoholic drink to enjoy in the warmer months of the year, but I love it anytime of the year.
I've leaned back on drinking alcohol and only have it on occasion. But, I love the fact that traditional sangria incorporates red wine which is full of antioxidants. One way I got around this so I can have on the regular is by replacing the red wine with hibiscus to give this drink its deep red color. Hibiscus is full of antioxidants and also imparts a wonderful , fruity and tart flavor which compliments this drink with the additional fruit added. Hibiscus also goes by the name of sorrel (popular ones are from Jamaica) which you can find easily in Caribbean markets. Enjoy! Ingredients: (Makes (8 ) 1 cup servings 1 1/2 cups of dried hibiscus/sorrel 8 cups of spring water 3 tablespoons of goji berries 2 Fuji apples or Gala apples, chopped 3 small mandarin oranges or tangerines, thinly sliced 2 sticks of cinnamon 8 teaspoons of elderberry syrup Ice for serving Directions: Place the hibiscus into a large heat resistant bowl. Boil the spring water and then pour over the hibiscus. Allow to sit and steep for 1 hour. While the mixture is steeping, add to a large pitcher, the goji berries, apples and sliced oranges or tangerines and the cinnamon sticks. Once the brewed mixture has steeped, place through a strainer to separate the hibiscus and then add to the pitcher with sliced fruit. To serve, place a couple of thick ice cubes in a glass and pour in a cup of sangria along with pieces of the fruit. Stir in 1 teaspoon of elderberry syrup to finish. Makes 8 1 cup servings.
Oven baked okra is my spin on fried okra I grew up with enjoying. I would frequently get this fried vegetable as a side at a fast food chain called "Church's Fried Chicken" The okra would be cut into chunks called "poppers" but in this recipe, the okra is sliced down the middle.
Fried okra traditionally calls for cornmeal in most recipes, so I kept this important ingredient for texture and taste. However to make it more healthier, I substituted white flour with bennecake flour (a vintage seed similar to sesame seeds) This healthful addition gives you additional healthy protein and fat without sacrificing taste which is important. Be sure to use fresh okra for best results. To finish the dish, I brush the okra with just a few tablespoons of avocado oil.
Ingredients:
1 pound of fresh okra sliced in half 1 egg, lightly beaten 1/2 cup cornmeal 1/2 cup bennecake flour 1/4 teaspoon chipolte powder 1/2 teaspoon of Himalayan salt or to taste 1 teaspoon of old bay seasoning 1 teaspoon of garlic powder 1 teaspoon onion powder Directions: Preheat oven to 400F. Line 2 sheet pans with parchment paper or lightly oil. To prepare the okra, place the sliced okra into a large bowl. Add the beaten egg and coat using a fork to toss. Set aside. In another bowl, combine the rest of the dry ingredients and mix together. Using your hand, shake off excess egg and dredge the okra into the flour mixture. Place the okra onto the prepared sheet pan. Space apart so that the okra does not steam. Bake for 15-20 minutes or until lightly browned. Flip the okra halfway through the cooking process. Serve immediately.
I enjoy making soups because they can be versatile depending on what you may have on hand. Here is a simple pumpkin soup I created using canned pumpkin and coconut milk with other flavorful ingredients. I also like to have varying textures in a soup, so it is finished off with a savory crunchy granola topping. If you want to switch it up using cooked sweet potatoes, it will be equally delicious!
Ginger Pumpkin Soup with Savory Granola
Serves 6 1 cup per serving (Savory Granola) 1 cup of whole oats 1/2 cup of pumpkin seeds Pinch of salt 1/2 teaspoon of chipolte powder 1 tablespoon of ghee 3 tablespoons of honey (Soup Ingredients) 2 tablespoons of coconut oil 3 tablespoons of ginger 1 small onion, chopped 1 apple, chopped 1/2 teaspoon of garlic powder 1 heaping teaspoon of curry powder 1/2 teaspoon of thyme 1/4 teaspoon of cinnamon 3 cups of chicken broth or vegetable broth 2 cups of unsweetened canned pumpkin 2 tablespoons of coconut sugar 1/3 cup of full fat coconut milk Salt & pepper to taste Directions: Preheat your oven to 350F. Make the granola by mixing all of the ingredients into a bowl. Place onto a sheet pan with parchment paper and spread evenly and let cook for 15-20 minutes until lightly browned. Turn the pan halfway through the cooking process. Set aside and let cool until ready to use. While the granola is baking, make the soup. Place a soup pot or Dutch oven on medium heat. Add the coconut and swirl to coat. Add the ginger, onion and cook briefly. Add the curry and garlic powder, thyme and cinnamon. Add the and apple and cook until slightly softened. Add in the broth, pumpkin and coconut sugar. Bring to a light boil and then bring to a simmer. Cover with a lid and allow the flavors to blend for 15-20 minutes. Once the soup has cooked for the allowed time. Take off the heat. Place the soup into a blender a puree until smooth. Place back into the pot and then add the coconut milk. Allow to cook for another five minutes. Adjust the seasoning as necessary with salt and pepper. Serve and top with savory granola. |
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