Moist, dense, nutrient-rich and not too sweet
Worlds: Fiona Herron
Photo: Chris Herron
This recipe was originally from the CSIRO total wellbeing diet that I modified it to suit my preferences. It is a dense, moist brownie that is not too sweet (depending on the type of chocolate you use) and provides good fibre and protein.
The black beans have a neutral flavour and sneak undetected into the taste of the brownie. Like all seeds though, they offer a range of health benefits. In addition to high fibre and protein, they also provide substantial levels of folate (vitamin B9) – important in reducing homocysteine levels. Black beans also have a relatively low glycemic index so you should notice a lower rise in blood sugar after eating your brownie – giving you a wonderful sense of being grounded even after you’ve enjoyed a delicious treat.
While coconut oil is almost 100% saturated fat, the structure of the fat is different to that found in animal products. The structure is medium-chain triglycerides (MCT) as opposed to the long-chain triglycerides (LCT) found in animal products. MCT are more difficult to convert to stored fat and easier for the body to burn than LCT. However, the science is still in progress on this – so, as always, take a moderated approach.
Ingredients: Use organic where possible and always use trusted brands
- 400g tin black beans (drain and rinse well)
- 3 tbs coconut oil
- 8 medjool dates (pitted and chopped)
- 80g Coconut Flour
- 2 eggs
- 1/4 cup cacao powder
- 2 tsp vanilla extract
- 1 tsp baking soda
- pinch of sea salt
- 1&1/2 cups milk (I used coconut)
- 100g dark chocolate (80g to melt + 20g to top)
1. Pre-heat oven to 180C (fan forced)
2. Using a food processor, blend the black beans, coconut oil and dates into a paste
3. Once paste consistency reached, add the flour, eggs, cacao powder, vanilla, baking soda and salt. Process together while slowly adding the milk to form a thick batter.
4. Melt 80g of the chocolate and slowly mix through batter
5. Scoop batter into lined baking tin (I used 20 x 20cm) and sprinkle remaining chocolate on top
6. Bake for 25-30mins (or until cooked) depending on tin size
7. Allow to cool in the tin before slicing into 16 portions (approx. 80g ea.)
Nutrition per serve (80g):
Energy – 714kJ
Protein – 5.9g
Fat – 8.2g
Carbohydrate – 17.0g