Black Bean Brownies

Blackbean BrowniesOne would think that black beans and brownies should not be said in the same sentence, but surprisingly someone discovered that they work! Imagine a brownie that uses black beans in place of white flour! Though these brownies contain white sugar, most nutritionists agree that we should have some ‘junk food’ in our diets to avoid a sense of being depraved   And these ‘junk food brownies’ come with benefits! Chocolate and black beans are among the Top of the Antioxidants list.  And some medical professionals considered beans a Superfood. But this is a dessert and moderation and portion control is key. But make a batch and freeze a square or two in individual zip lock snack bags to grab for those times when you might need a quick little chocolate fix!

Servings – 16

Ingredients:

  • 1 -15.5 ounce, not seasoned canned or 1 1/2 cups cooked black beans rinsed and drained (9 -10 oz)
  • 3 eggs
  • 3  tablespoon vegetable oil
  • 1 /4 cup cocoa powder (.8 oz)  60% cacao will have the highest antioxidant content
  • 1/8 teaspoon salt
  • 1 teaspoon vanilla extract
  • 3/4 cup white granular sugar*
  • 1 teaspoon instant coffee (optional)
  • 1/4 + cup or 64 chocolate chips (optional)  60% cacao will have the highest antioxidant content
  • 16 whole walnuts pieces or 1/2 cup chopped (2 0z)

Directions:
Brownies cutPreheat Oven 350 Degrees.
Hold aside chocolate chips and walnuts. Combine remainder ingredients in a blender and blend until smooth. Pour into an oiled 8×8 baking pan or line pan with parchment paper to save on fat calories.  Arrange chocolate chips and walnuts within each 16 square area to have a clean knife cutting when done or just sprinkle chocolate chips and walnuts on top of mixtureBake until the top is dry and the edges start to pull away from the sides of the pan, about 30 – 35 minutes. Cool and cut into 16 squares. Freeze in zip lock snack bags to save for a chocolate fix whenever it may hit you!

Nutritional Facts:
Serving Size – 1 square  – Calories 142, Calories from Fat 68 ;  Total Fat 8 g, 12%;  Saturated Fat 2 g, 8%; Cholesterol 40 mg, 13%; Sodium 32 mg, 1%; Carbohydrate 17 g, 13%;  Fiber 2.4 g, 9%; *Added Sugar 11 g, 36%; Protein 4 g, 7%;

Omega 3 (Good Fats) .6 g, 54%

Iron 1 mg, 6%; Folate/Folic Acid 32 mcg, 8%; Phosphorus 72 mg, 7%; Magnesium 31 mg, 8%;  Manganese .3 mg, 15%;

Note*** The Percent Daily Value above are based on a 2,000 calorie per day diet.

To learn more about the nutrient content of your favorite foods, you may want to use a free online nutrient calculator such as The RightTrak.com. The RightTrak.com will calculate your Recommended Daily Allowances(RDA) for over 30 nutrients while it calculates your BMI.  Spend some time on the site and do several food searches. You will quickly learn what food choices give you and your loved ones the most “Nutrient Bang for Your Buck!”

Recipe Inspiration:
Thanks to AllRecipes.com

Nutritional Information Resources:
USDA National Nutrient Database for Standard Reference
National Academy of Sciences (NAS) Daily Reference Intakes
U.S. Food and Drug Administration Food Labeling and Nutrition Reports (FDA)
The Linus Pauling Institute Micronutrient Information Center
The Whole Grains Council

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