3-Step Super Fudgey Flour Free Black Bean Brownies
Brownies are my all time favorite dessert. I’d go brownie over cake, pie, cookie, or candy any day. Although I’m not a baker, I am determined. So I have taken my favorite brownie adjectives: fudgey, dark, rich, bitter, sweet, salty, spicy and mysterious as my kitchen inspiration to create a healthier, easier to digest, almost good for you dessert. The result of my food alchemy are the fudgiest, flour free brownies packed with better for you ingredients and a surprise protein punch!
Ingredients
1 can organic black beans rinsed
2 tbsp cacao powder
1 tbsp cinnamon
1/2 tsp baking powder
1/4 tsp sea salt
1/2 cup whole grain gluten free oats
1/4 cup coconut oil
1/2 cup maple syrup or honey
2 tsp vanilla bean paste or real vanilla extract
1 cup chocolate chips or cacao nibs
Directions
Add all ingredients except chocolate chips to high speed blender of stand mixer + blend until smooth
Stir in chocolate chips + add batter to parchment paper lined 8x8ish pan
Bake for 15-20 minutes @ 350 + sprinkle with maldon salt when warm
Curious about these clean ingredient swaps? Read on for my “behind the why” on these better for you brownies.
behind the why
Substitute with purpose is my motto when it comes to a proper recipe remix. Understanding what is unhealthy, why that is, and having an arsenal of good for you go to’s creates so much food freedom. First, let’s start with the word “unhealthy” which to me means that a food lacks nutritional balance.
In the case of most desserts the white flour, sugars, and vegetable/seed oils are the main culprit behind their bad breakdown. These ingredients offer the body a lot of “empty” calories devoid of essential nutrients, vitamins, minerals, or protein. They are also full of harmful additives, toxins, and negative metabolic side effects.
White sugar for instance, spikes the bloodstream when digested causing headaches, low energy levels, and inflammation. Refined flour (white, all-purpose, etc) also raises blood sugar and insulin, causing metabolic dysfunction. Refined flours are genetically modified to remove germ + bran in the US depleting it completely of its natural nutrients and replacing with harmful additives.
And finally our old familiar friend vegetable oil. This common pantry staple contains unsaturated fats that oxidizes when heated. Cooking and baking with vegetable and seed oils including sunflower + grapeseed are dangerous to body tissues and can trigger inflammation that can lead to a laundry list of health problems including heart attacks.
Using a few of this recipe’s healthful ingredient swaps will not only reduce short and long term side effects, they can be substituted in so many other recipes supporting your whole health.
Starting with sugar, in moderation molasses is a much better source of sweetness. Plus it contains more antioxidants than honey and other natural sweeteners and iron, selenium, and copper, all of which help maintain healthy bones. Real maple syrup (not pancake syrup) offers nutrients like riboflavin, zinc, magnesium, calcium and potassium in single spoonful, making it another great alternative.
Refined flour is replaced by organic whole grain gluten free oats. Pay attention to your food labels. We aren’t speaking of the instant oats your grew up with. Instead these clean naturally gluten free baking saviors support heart and digestive health, provide satiation in the stomach, and are really good for the skin thanks to their anti-itching antioxidants.
When it comes to oil, Coconut oil is king when it comes to smoke point which allows you to cook and bake at higher temperatures without producing toxins. The fatty acids in coconut il can also help your body burn fat and raise HDL (good cholesterol) all while raising your body’s energy.
Lastly, legumes like black beans are jam packed with nutrition because of their high level of cancer fighting antioxidants and filling fiber, and protein. Bonus! These beans contain resistant starch, which helps prevent blood sugar levels from spiking so no wonder they are the perfect dessert partner! Just make sure to rinse your beans to help with bloating and excess sodium.
Happy and healthy baking!