No, not black bean burritos. In honor of Cinco de Mayo, we had margaritas, taco salad and black bean brownies. We eat pretty healthy - lots of fresh veggies, fruit and whole foods. Occasionally I'll "hide" veggies, or chop them finely, so they can't be picked out, but for the most part, the kids eat their veggies and other healthy foods without trickery or coercion. But, if I can make a recipe more nutritious, and still enjoyable, I'm all for it.
I love chocolate. So when I saw the recipe for fudgy brownies in last month's Women's Running magazine, I had to try it. Tazer, our oldest son, loves making "concoctions" in the kitchen, and so volunteered to make brownies with beans and hot pepper flakes (our addition to the recipe). These were probably the healthiest brownies we've ever eaten and delicious to boot. They call for 15 ounces of black beans and only 3 Tbs of flour. The recipe says to refrigerate for 3 hours, but of course we couldn't wait.
Here's the recipe from Women's Running magazine:
Non-stick cooking spray
15 oz. canned black beans, rinsed and drained
1/2 c. unsweetened cocoa powder
1 tsp. espresso powder
3/4 c. egg substitute (we used 3 whole eggs)
3 tbsp. whole wheat pastry flour
3/4 c. agave nectar
1 tbsp. unsalted butter, melted
1 tsp. vanilla extract
Preheat oven to 350 degrees. Spray 8x8 inch baking dish with non-stick spray. Combine beans, cocoa powder, espresso powder, eggs and flour in a food processor. Process until mixture is smooth - about 2 min. Scrape down bowl and add agave, butter and vanilla. Process until all combined - about 1 min.
Bake for 20 minutes, turning dish halfway through baking. Then turn down temperature to 300 degrees and bake another 5-8 minutes, or until a toothpick inserted in the center comes out with bits of batter clinging to it. If it's clean, it's overcooked.
Let bars cool completely at room temp, then refrigerate for at least 3 hours.
Cut into 12 squares and serve.
Nutritional info per serving: 110 calories, 1.5 g fat, 24 g carbs,
3 g fiber, 4 g protein, 103 g sodium
We made a couple substitutions and added slivered almonds and red pepper flakes. The kids (and K) were skeptical, but once they tried them, they asked for more (except Munchkin because the pepper flakes made it too spicy for him). With the fiber from the beans, only 3 Tbs of flour and agave to sweeten, this is definitely a recipe we'll try again.
Do you have any tweaked recipes that your family loves?
Happy Mother's Day!
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