From Our Kitchen to Yours: Fudgy Black Bean Brownies

Going “lean” or low-fat with protein means eating more than just meat. In addition to lower-fat cuts of meat, beans, eggs, fish, nuts, and soy products help you get the 5 to 7 ounces of protein most adults need daily. 

Try this black bean brownie recipe, which swaps out the usual flour for canned, puréed black beans. The black beans add loads of healthy fiber, vitamins, minerals and protein without any extra fat. Just ¼ cup of beans counts as one ounce of your daily protein needs.

Fudgy Black Bean Brownies
Servings: 16

Ingredients:
15 ounce can black beans, drained and rinsed
3 large eggs
3 Tablespoons canola oil
¾ cup granulated sugar
½ cup unsweetened cocoa powder
1 teaspoon vanilla extract
½ teaspoon baking powder
Pinch of salt
½ cup mini semi-sweet chocolate chips, divided

Preparation:
1. Preheat oven to 350°F. Lightly oil or coat an 8 x 8 inch baking pan with nonstick cooking spray and set aside.

2. Place black beans in bowl of a food processor and process until smooth and creamy. Add the eggs, oil, sugar, cocoa powder, vanilla, baking powder, and salt and process until smooth. Add ¼ cup of the chips and pulse a few times until chips are incorporated.

3. Pour the batter into the prepared pan, smooth the top with a rubber spatula and sprinkle with the remaining ¼ cup chocolate chips.

4. Bake 30-35 minutes or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in the pan before slicing into 2-inch squares.

Keep Your Heart Healthy this Valentine's Day

February is National Heart Month, and Valentine’s Day is a great time to start taking steps to be heart healthy. Regardless of your age, keeping your heart healthy is important for good overall health.

In the United States, cardiovascular disease is the leading cause of death and one in every three deaths is caused by heart attack or stroke. Instead of celebrating this Valentine’s Day with sweets and chocolates, you and your valentine can promote heart health by getting at least 30 minutes of physical activity, eating a diet rich in fruits and vegetables and low in trans-fat and sodium, and by knowing your ABCS:

• Ask your doctor if you should take an Aspirin every day 
• Find out if you have high Blood pressure or Cholesterol, if so get treated 
• If you Smoke, get help to quit 

To get you started, try this Sweet Potato & Black Bean Chili for your romantic Valentine’s dinner, we guarantee you and your sweetie will love it!

Serves: 4 

Ingredients:

1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chiles
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed
1 14-ounce can diced tomatoes
4 teaspoons lime juice
1/2 cup chopped fresh cilantro

Directions

1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion begins to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.

2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

Information adopted from CDC: http://www.cdc.gov/features/heartmonth/

 

Janell Walker, RD, LDN, Nutrition Services Manager

Janell is a registered dietitian and has been with Food & Friends for 3 years. She is a graduate of University of Maryland, College Park and a native of the DC metropolitan area. Janell enjoys cooking, dancing and educating people about the importance of food and nutrition. Learn more about Food & Friends' nutrition services.