Who doesn’t love chocolate? Who doesn’t love brownies?? I have vivid memories of being that kid with chocolate all over her face; my mother maintains that it was cute- I maintain that it’s her motherly duty to say so. In any case, I love chocolate; but not all chocolate is made equal and not all brownie recipes can claim that they are fiber and antioxidant rich…but this one can!
Chocolate or rather cacao beans are rich in antioxidant flavanoids, fiber and minerals; but this chocolate is not to be confused with the Cadbury bar at your local convenience store, which is devoid of fiber and nutrients and is loaded with sugar. But the good stuff, raw cacao powder, is relatively low in fat, high in fiber and a source of trace minerals and antioxidants!
But that isn’t what makes this recipe so super!
Beans, which are in abundance in this recipe, are what take these brownies to the next level. High in cholesterol and cancer fighting fiber; and rich in anthocyanins, a powerful cancer blocking antioxidant, beans find themselves at home in recipes from burgers to brownies . And for those among us who live a plant based lifestyle, beans are renowned for being an excellent source of vegetable protein.
Bean, beans the magical fruit is right!
I made these little chocolate gems at 9pm on a Tuesday, because I was in the mood for something sweet; and they delivered in spades- and I was once again that girl with the chocolate all over her face!
Cacao, Coconut and Black Bean Brownies
1 can organic black beans, rinsed and drained
4 tbsp chia seeds
1/3 cup coconut milk
1 tbsp coconut oil
1/3 cup raw cacao powder
1/8 tsp salt
1/3 cup raw honey
1/2 cup bitter chocolate 70%
2 tbsp raw, unsweetened shredded coconut
Preheat the oven to 350F.
In a bowl soak the chia seeds in the coconut milk for 30 minutes- this softens them before cooking. In a double boiler (a bowl place over a pot of boiling water) melt the chocolate, coconut oil and honey; once they are well combine, place in a food processor with the rest of the ingredients. Blend on high, scraping the sides down occasionally, until well combined.
Place in a small baking pan and bake on high for 25 minutes; or until a toothpick can be inserted and comes out clean- whichever comes first.
Bianca Osborne is the amazing woman behind Vitality Guide for Women. She is also a classically trained chef from the renowned Northern Alberta Institute of Technology. She has competed in and won culinary competitions and honed her skills in fine dining restaurants through internship programs. Immediately following graduation, Bianca partnered with her good friend to launch a full service catering company. She also served as kitchen manager for The Common Lounge, a journey that led her to the revelation that food is the most powerful tool for change in our lives. From The Common to the creation of The Vitality Guide for Women, Bianca is on a whole food mission to share her knowledge and love for cooking in a healthy and delicious way!
- What Is Raw Chocolate? (dietriffic.com)