Sunday, April 28, 2013

Yummy, fudgey, protein-packed, black bean brownies


I didn't see a recipe anywhere online that would yield the kind of brownies I wanted with the kind of numbers I wanted, so I experimented.

These are made the way I learned how to make gourmet brownies, melting the chocolate & fat and adding the wet, then dry ingredients. The results is a dense, fabulous death by chocolate brownie you & the kids will love. Just don't tell them what's in it!

Average brownies have about 312 calories; 123 fat calories; 31g cholesterol; 47g carbs; 2g fiber; 33g sugars; 3g protein - these nutrition numbers are quite a bit better!

Ingredients:

15oz can Black Beans - drained & rinsed
1/2 cup Organic Unrefined Virgin Coconut Oil
1.5 cups Chocolate Chips
1-3/4 cup Brown Sugar
1 cup - ProPlus Soy Protein Powder- chocolate (3 scoops)
1.5 cups Garbanzo Bean Flour
1 TBS Vanilla Extract
4 Lg Egg, fresh, whole, raw
1/2 Cup PLUS 2 TBS Cocoa, dry powder, unsweetened
1 tsp Sea Salt
1/2 Cup Chocolate Chips- to sprinkle on top

Directions:
Preheat oven to 350 degrees.
Grease a 9"x 13" pan with butter. Dust with cocoa powder.
Puree black beans until smooth in food processor [Really process the beans so that the skins are completely almost disintegrated, and very, very smooth. Keep the sides scraped the sides down.]
Add pureed black beans, butter and 1 1/2 cups chocolate chips to a double boiler (can use pyrex bowl over pot of boiling water). Stir with a whisk until butter and chocolate are melted and smooth. Be careful of the bowl since it will become hot! Remove from heat.
Stir brown sugar and vanilla into chocolate mixture until smooth.
Add eggs 1 at a time, breaking yolks to make it easier to incorporate.
Combine flour, cocoa powder, baking powder and sea salt. Mix with fingers until combined. Add into chocolate a little at a time until just combined
 Pour into prepared baking pan and smooth the top of brownies, sprinkle with remaining chips.
Bake brownies for 30 minutes. Don't overcook, the brownies will continue to bake in the pan after removed from oven.
Allow to cool & cut into 24 pieces.

Nutrition Info:
24 Servings

Amount Per Serving
  Calories 213.8
  Total Fat 9.9 g
      Saturated Fat 7.3 g
      Polyunsaturated Fat 0.4 g
      Monounsaturated Fat 0.8 g
  Cholesterol 31.0 mg
  Sodium 175.5 mg
  Potassium 159.0 mg
  Total Carbohydrate 34.1 g
      Dietary Fiber 2.9 g
      Sugars 27.6 g
  Protein 5.9 g

  Vitamin A 2.3 %
  Vitamin B-12 7.2 %
  Vitamin B-6 5.4 %
  Vitamin C 0.0 %
  Vitamin D 1.7 %
  Vitamin E 0.0 %
  Calcium 3.8 %
  Copper 11.7 %
  Folate 3.0 %
  Iron 9.7 %
  Magnesium 3.9 %
  Manganese 7.0 %
  Niacin 6.6 %
  Pantothenic Acid     3.2 %
  Phosphorus     6.7 %
  Riboflavin 4.1 %
  Selenium 1.0 %
  Thiamin 6.3 %
  Zinc 15.9 %

Monday, April 15, 2013

Vegan Crockpot Holiday Bean Soup

   

Introduction

The mix I used has limas, multicolored split peas, multicolored lentils, black eyed peas and no seasoning mix
Number of Servings: 12

Ingredients

    2 cups Holiday Soup Bean Mix
    8 cups water
    1 cup chopped onion


    2 15oz cans fire roasted diced tomatoes
    1 tsp liquid smoke
    1 tsp chili powder
    1 tsp sea salt
    1/2 tsp coarse ground black pepper
    juice of 1 lemon

Directions

Couldn't be easier - throw everything in the crockpot
cook on high for 3-4 hours

Serving Size: makes 12 1-cup servings

Number of Servings: 12

Nutrition Information per serving:

  Calories 152.1
  Total Fat 0.4 g
      Saturated Fat 0.0 g
      Polyunsaturated Fat 0.0 g
      Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 827.0 mg
  Potassium 31.1 mg
  Total Carbohydrate 29.0 g
      Dietary Fiber 8.0 g
      Sugars 4.8 g
  Protein 8.2 g

  Vitamin A 7.3 %
  Vitamin B-12 0.0 %
  Vitamin B-6 1.3 %
  Vitamin C 29.7 %
  Vitamin D 0.0 %
  Vitamin E 0.1 %
  Calcium 7.4 %
  Copper 1.1 %
  Folate 0.8 %
  Iron 6.5 %
  Magnesium 0.9 %
  Manganese 1.4 %
  Niacin 0.2 %
  Pantothenic Acid     0.2 %
  Phosphorus     0.5 %
  Riboflavin 0.3 %
  Selenium 0.1 %
  Thiamin 0.5 %
  Zinc 0.2 %