Back on Track - Black Bean Brownies?

Well I was perusing the Dr. Oz web site and ran across a recipe for... black bean brownies??? Yep. Black bean brownies.

Here is my version that actually tastes great and is healthful. I used Quinoa flour so it is gluten free.


Michel's version of Kim’s Midnight Brownies

Ingredients
1, 15 oz can black beans, drained and rinsed
1/2 cup agave syrup
1/2 cup quinoa flour
1/2 cup unsweetened cocoa
1 1/2 tsp baking powder
1/2 tsp sea salt
2 Tbsp vanilla
3 egg whites
6 tbsp mini semisweet chocolate chips

Directions
Preheat oven to 350º. Spray baking dish with non-stick baking spray. Sift together flour, cocoa, baking powder and salt. I n a food processor, blitz the black beans until smooth. Add the remaining ingredients (except chips) together. Process until smooth. Clean off sides and blend for another 20 seconds. Add the chips in and stir well. Spread into the 8x8 baking dish. Cook for 20 minutes, until toothpick comes out clean. Cool for about 1 hour in dish at room temperature. (I used a 7x9 baking pan and it took about 27 minutes.)

Frosting
Ingredients
6 oz fat-free cream cheese
1/4 cup agave syrup
1 Tbsp vanilla extract
1 tsp instant coffee granules stirred into 1 Tbsp water
2 tbsp semisweet mini chocolate chips

Directions
Mix the chocolate chips into the coffee until melted. With a whisk attachment on an electric beater and blend the cream cheese until smooth. Add the agave and vanilla and blend again until smooth, with mixer running on low slowly add the coffee/chocolate mixture. Slowly raise the speed and blend until light and fluffy. Let sit for 5 minutes the beat again for 2 minutes. Spread evenly over the top of the cooled brownies. Allow it to set in the refrigerator for 20 minutes.

Healthy Crunchy Tasty Snacking - Day 1

Well, no one likes the "d" word, you know the one I mean... "diet".

I prefer to call it healthful eating. My friend Michelle was just issued a challenge to lose 10 pounds. She is a bartender at a sports bars, which means a lot of fried foods and happy hour crunchy, salty snacks.

I told her I would help her in this endeavor. I know she needs texture and lots of flavor to keep her focused on the healthful alternatives.

My mission this week is to create healthful snacks with low fat, incorporating good proteins and fiber.

The first remake. A Mexican inspired black bean dip. A rousing success with carrots and celery for dipping.

Mexican Refried Black Bean Dip - ole!

1 15-ounce can no-fat refried black beans
1 1/2 roasted red peppers (low-sodium,packed in water)
1/3 cup green taco sauce
2 cloves glarlic (pressed)
4 tsp lime juice
1 tsp taco seasoning
1 tsp cumin
1/8 tsp red pepper flakes
1/2 tsp sea salt
2 dashes hot sauce
salsa for garnish

Blend all ingredients in food processor until smooth and creamy. Top with a dollop of your favorite salsa for garnish.

Michelle (and a few of her "lucky" co-workers) deemed this a delicious success. And it came out under 150 calories for 1/2 cup with 2 carrots and 2 celery sticks cut into strips for dipping. With 38% of the daily fiber and 14% of the daily protein requirements a real plus. (I used Fitday to do the calculations.)