Jenny of Integrated Diabetes Services dishes up a favorite low-carb desert!
Who doesn’t love a nice fudgy brownie? I haven’t met many people who wouldn’t take chocolate as a treat in one form or another. To make these a bit healthier as well as much friendlier for blood glucose control, you’d be surprised what you can do with a bean!
Black bean brownies are a wonderful way to transition the traditional chocolate brownie into a healthier option. Black beans are wonderful to use in substitution for flour in some recipes and they have a mild flavor that gets lost in the baked good, they offer a creamy quality and are full of protein and fiber.
Black Bean Brownies:
- 1 (15 ounce) can black beans, drained and rinsed
- 2 large eggs or Flax eggs (2Tbsp Flaxmeal, 6Tbsp warm water)
- ¼ cup unsweetened cocoa powder
- 1/3 cup honey
- ¼ cup coconut sugar
- ? cup coconut oil
- ½ teaspoon baking powder
- 1/8 tsp salt
- 1/2 cup semi-sweet chocolate chips, divided (or for lower carb, use the Lily’s Sweets Stevia sweetened Baking chips – http://lilyssweets.com/baking-chips/)
** To change flavor of brownies, consider adding peanut butter powder or peppermint essential oil to the recipe (4 drops oil or ¼ cup PB powder). Another option is to use Cannellini beans in place of black beans and add in blueberries, lemon extract, and eliminate the cocoa powder.
- Set oven to 350° F.
- Put all the ingredients in a high power blender or a food processor, except for the chocolate chips. Blend until smooth.
- Pour batter into 8×8-inch baking pan (glass works better than metal) and stir in 1/4 cup chocolate chips.
- Top the batter with the other ¼ cup chocolate chips.
- Bake in oven for 30-35 min (depending on oven) – toothpick inserted should come out clean.
- Allow to cool in pan and cut into 16 portions.
Calories with eggs, regular chocolate chips: 144kcal, Fat – 7g, Protein – 3g, Carbs – 18g, Fiber – 2g
Calories with Flaxmeal and Lily’s stevia chocolate chips: 111kcal, Fat – 6g, Protein – 2g, Carbs – 15g, Fiber – 3g