Black bean beet brownies
Low in sugar and high in nutritious whole foods, these make a wonderful treat that won’t leave you with a blood sugar crash. You can play around with the type of chocolate you use (I love using mint or you could use caramel chips or pieces as well). The darker the chocolate, the less sugar.
INGREDIENTS
- 1 cup whole oats (gluten-free if needed. You could substitute 1.5 cups of cooked quinoa instead of the oats)
- ¼ cup flaxseed
- 6 tbsp unsweetened cocoa powder
- ⅓ cup almond milk
- 3 tbsp melted coconut oil
- 1 egg
- 1 cup black beans, drained and rinsed
- ½ cup cooked beets
- ½ cup honey or maple syrup
- ¼ tsp baking soda
- ¼ tsp baking powder
- ¼ tsp salt
- 1 tsp pure vanilla extract
- ¼ cup chopped chocolate (or chocolate chips) – I used a mint chocolate bar which added a fresh and delicious taste to the brownies but any chocolate would work. Why not play around and try some others like salted chocolate or one with toffee or caramel pieces!
- 1 chocolate bar, coarsely chopped (or ⅓ cup chocolate chips)
INSTRUCTIONS
- Preheat the oven to 375 degrees.
- Add the oats, flax meal, cocoa powder, salt, baking soda, and baking powder to the bowl of a food processor, and blend until they form a flour-like consistency.
- Next, add almond milk, vanilla extract, coconut oil, egg, and honey, blend 10-20 seconds or until well combined.
- Add in the cooked or canned beets and black beans, blend 10-20 seconds or until the mixture has formed a thick batter. Stir in chopped dark chocolate.
- Line 8×8 pan with parchment paper, spray the parchment paper with coconut oil cooking spray, then pour the batter into lined pan. Smooth the top with a spatula and sprinkle with chopped chocolate (bar chocolate chips)
- Bake in the oven for 20-22 minutes Remove them from the oven when they are a little underdone to makes a gooey moist brownie. If you like them a little dryer, just leave them in the oven for another 2-3 minutes.
- Enjoy! These will store in the fridge for up to a week
Adapted from Author: Kaylee Pauley
More than just a brownie – The magic on your plate…
Beets – Beets and root vegetables in general strengthen both our blood and Qi (think vitality and root energy). They tend to be easy for people to digest and have a slightly warming property to them which makes them ideal for the fall and winter season. They are also good at moving the “Liver Qi” according to TCM which basically means, if you’re feeling stressed and a bit frazzled, beets are a great food to add in to both nourish and soothe your harried state!
Black Beans – Beans in general are essentially sweet which makes them great to rebuild energy and a staple for those operating in energetic overdraft. They are a concentrated food source which makes them wonderful to help rebuild blood and Yin in the body. Beans have been shown to be very helpful in regulating blood sugar if consumed regularly. Black beans are particularly good at nourishing the Kidney system which is most active in the winter time and considered our root or deepest energy in TCM. Nourishing the kidneys is key to longevity and sustaining vibrant health throughout life.
Oats are sweet in flavour and warm in temperature according to TCM food theory. They are wonderful to nourish that digestive system Qi as well as nourish the heart system and support the nervous system. Long term use of oats can help keep dampness and cold out of the joints and ideal for anyone who is deficient or rundown. Those who have gluten sensitivities can try dry roasting them first and for those who are prone to phlegmy coughs should avoid eating oats with other phlegm producing foods such as dairy products or sugars
Mmmmmm – Enjoy this oooey gooey healthy treat!
Gluten Free. Low or No refined sugar. Healthy Treat. Food as Medicine
College and Bathurst Holistic Healthcare Integrated Medicine Nutrition Clinic Toronto