Bethy's Black Bean Brownies

I know what you're probably thinking...black beans, really?

Yes, really. These little beans are a nice alternative for flour and a source of protein and iron. 

However unconventional this recipe may sound, it actually creates a moist, unique spin on 'the brownie'. 

You can find black beans at your
local grocery store

Serves: 12-15

Goods

1 can (16oz) drained black beans
3 eggs
3 tbsp vegetable oil
1/4 cup cocoa powder

Rinsing the beans

1 tsp vanilla extract
1/2 tsp salt
1/2 cup brown sugar
1/2 cup semi-sweet chocolate chips (if you like)
1/3 cup chopped walnuts or pecans (if you like)


Actions

First things first, preheat your oven to 350 F and grease an 8x8 baking dish (see picture).

Drain and rinse those lovely black beans. Combine the black beans, eggs, oil, cocoa powder, salt, vanilla extract, and brown sugar in a blender (or food processor). Blend until smooth. Gently stir in the walnuts or pecans, if you choose to use them.

Pour the mixture in the 8x8 baking dish and sprinkle the semi-sweet chocolate chips (if you chose to use them) over the top of the mixture.

Bake for about 30 minutes. Let the brownies cool. Cut and serve.

Don't forget to pat yourself on the back for trying a new recipe or perhaps you've already tried these before. Either way, you have now become one with the black bean. Here's to you for being a true food adventurist!

Cheers!

                 Nutrients per Serving

Calories (kcal)	137.8
Fat (g)	6.6
Saturated Fat (g)	1.5
Trans Fat (g)	0.1
Cholesterol (mg)	0.0
Sodium (mg)	180.0
Potassium (mg)	177.4
Carbohydrate (g)	18.1
Fibre (g)	3.3
Sugar (g)	11.0
Protein (g)	3.8
Vitamin A (RAE)	0.1
Vitamin C (mg)	0.9
Calcium (mg)	23.9
Iron (mg)	1.2
Vitamin D (μg)	0.0
Vitamin E (mg)	2.4
Thiamin (mg)	0.1
Riboflavin (mg)	0.1
Niacin (NE)	1.1
Folate (DFE)	21.9
Vitamin B6 (mg)	0.0
Vitamin B12 (μg)	0.0

Hearty Oatmeal Cookies w/ Applesauce

So you like cookies...

Did you know you can use applesauce as a (fat) butter substitute when baking?

Well you can! I have this quick and easy oatmeal cookie recipe so you can test out your mad skills.

You Need:

1 tbsp vegetable oil

2/3 cup packed brown sugar 

1/2 tsp cinnamon 

1/4 tsp baking soda

1 egg

3/4 cup applesauce 

1 cup all purpose flour

1 cup rolled oats

Hearty handful of dried cranberries (or 85% dark chocolate or both)

Actions:

I would start off by combining the vegetable oil and applesauce, give it a stir. Now you can add the brown sugar, cinnamon, baking soda and egg. Mix well. Add flour a little bit at a time, mix. Add oats and cranberries (or chocolate or both). 

I usually line a large baking sheet (see picture) with parchment paper and drop heaping spoonfuls of the mixture on the pan evenly. If you want you can make smaller cookies but you may need more than one baking sheet. Bake these little gems at 350 F for roughly 10-15 minutes. 

Final Thoughts

The nice thing about these cookies is the use of applesauce rather than butter. The oil (and chocolate, if you use it) contributes to a the fat component of the cookies but overall these are lower in fat than your average cookie. For future reference, the replacement is usually on a 1:1 basis.
Another interesting fat source I've tried when baking these cookies, (and succeeded) is avocado. Perhaps we'll explore this ingredient another time.

I find these hearty cookies are enjoyable anytime, particularly during storms or on Sunday afternoons ;)

Your Welcome

-B

Vitamin K-ale

This is a bunch of kale

Kale is a luscious leafy green that is a bit underrated in my opinion. In fact, I'll admit that I only truly discovered this delicious vegetable three years ago. Since then I have been enjoying kale chips occasionally and I think you should too! 

Need a little more motivation? Well, kale actually contains vitamin A, vitamin C and vitamin K. You may be familiar with the first two, vitamin A for its role in maintaining vision and vitamin C for its role in keeping your immune system healthy.

What about vitamin K? This vitamin helps build and activate proteins that keep your bones strong. 

Now you have a few reasons to go ahead and try this recipe!

This is what drying your
kale looks like

Kale Chips

Servings 2-4

Goods

1 head of kale (washed and dried)
2 tablespoons olive oil 
1 teaspoon salt 
1 teaspoon brown sugar

Parchment paper (not necessary but if you haven't discovered this incredible baking paper you are missing out my friend! It makes the clean up easier)

Actions

First things first, preheat your oven to 300 °F.

Tear the leaves into medium sized pieces (this is not an exact science, take a look at the 'before' picture to get a better idea of size) from the center stem. Place the pieces of kale in a large bowl and drizzle oil over leaves. Now toss like you've never tossed before to ensure the oil is evenly distributed.

Line two baking sheets with parchment paper and spread the leaves evenly. Sprinkle the salt and sugar over the oil covered kale. 

Place in oven for 15-20 minutes. Here's the thing, there is a small window where these little chips may easily burn and you don't want that. After about 5-10 minutes, move the chips around or better yet, flip them over with a spatula then allow them to cook for the remaining 5-10 minutes. Keep a close eye. Enjoy!

Before

After

Tips

Be sure to spread the kale out evenly. If it's too crowded, it may remain slightly soggy rather than nice and crispy.

I recommend making a paper- towel - sandwich when drying the kale. You can do this by taking two pieces of paper towel, placing the pieces of kale in the middle and patting dry (see picture above). Dry thoroughly to create a crispier chip.



                  Nutrients Per Serving

Calories (kcal)	98.1
Fat (g)	7.3
Saturated Fat (g)	1.0
Trans Fat (g)	0.0
Cholesterol (mg)	0.0
Sodium (mg)	614.2
Potassium (mg)	302.1
Carbohydrate (g)	7.8
Fibre (g)	1.6
Sugar (g)	1.1
Protein (g)	2.2
Vitamin A (RAE)	516.7
Vitamin C (mg)	80.6
Calcium (mg)	92.1
Iron (mg)	1.2
Vitamin D (μg)	0.0
Vitamin E (mg)	2.0
Thiamin (mg)	0.1
Riboflavin (mg)	0.1
Niacin (NE)	1.1
Folate (DFE)	19.5
Vitamin B6 (mg)	0.2
Vitamin B12 (μg)	0.0

References

Dietitians of Canada. Food sources of vitamin A; 2012 Mar [cited 2013 Feb 4]. Available from: http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vitamins/Food-Sources-of-Vitamin-A.aspx

Dietitians of Canada. Food sources of vitamin C; 2012 Apr [cited 2013 Feb 4]. Available from: http://www.dietitians.ca/Nutrition-Resources-A-Z/Factsheets/Vitamins/Food-Sources-of-Vitamin-C.aspx

Dietitians of Canada. Food sources of vitamin K; 2011 Apr [cited 2013 Feb 4]. Available from: http://www.pennutrition.com.www.msvu.ca:2048/viewhandout.aspx?Portal=UbY=&id=JMbpUAc=&PreviewHandout=bA==


Dietitians of Canada. Recipe Analyzer; 2013 [cited 2013 Feb 4]. Available from: http://www.eatracker.ca/recipe_analyzer.aspx

Pass that Super-Bowl of Dip

Who doesn't like a good bowl of dip? 

The NFL Super Bowl XLVII is right around the corner and I know 
you're probably looking for an easy, delicious dip to chow down on while you watch. 
So here it is, a dip you can throw together 

easily, eat without guilt and share with your chums!

     

Serves: 4-6

This is what rinsing your
beans looks like

Ingredients

1 can (540 ml) of Black Beans (drained and rinsed)

1 small onion chopped

1 clove garlic 

1/4 cup orange pepper (or red)

1/4 cup green pepper

1/4 cup canned corn (or frozen)

1 cup plain yogurt 1% to 2% M.F. (or Greek yogurt)

1 cup cheddar cheese reduced fat (or whatever type floats YOUR boat)

1 tsp of sesame oil

dash of salt and pepper 

Game On

First of all, dig out your blender or your bullet.

Place 3/4 of the rinsed black beans (save the rest for topping), onion, garlic and sesame oil in your blender/bullet. Blend until smooth. Scoop this layer onto the bottom of a medium sized dish or bowl (see picture above). Sprinkle the remainder of the black beans over this layer and add salt & pepper to taste. Plop the yogurt on top of the bean layer, spread if you like. 

Chop your peppers and shred that cheese! Sprinkle the corn and the peppers over the yogurt layer, followed by your shredded cheese. 

Here's the thing, some people are 'hot dip people' and some are 'cold dip people'. I am here to tell you that you can be any kind of dip people that you want to be. If you choose to be 'hot dip people', than go ahead and throw the dip in the oven for 10-15 mins at 350°F. For all you 'cold dip people', chill for 20 minutes before serving. Goes well with any type of baked tortilla chip.

Cheers!

Tips

Using Greek yogurt will make your dip creamier and add protein.

Beans or legumes have many varieties. Feel free to experiment by substituting the black beans in this recipe for other legumes. For example, try chick peas or white beans.

Remember how we talked about avocados? (If not, click for a reminder) If you wanted to go ahead and try using one, you could add a layer of blended avocado to this dip. 

                 Nutrients Per Serving

Calories (kcal)	187.7
Fat (g)	3.6
Saturated Fat (g)	1.8
Trans Fat (g)	0.0
Cholesterol (mg)	8.3
Sodium (mg)	461.5
Potassium (mg)	524.8
Carbohydrate (g)	25.0
Fibre (g)	7.1
Sugar (g)	6.0
Protein (g)	14.7
Vitamin A (RAE)	24.6
Vitamin C (mg)	22.0
Calcium (mg)	245.3
Iron (mg)	2.1
Vitamin D (μg)	0.0
Vitamin E (mg)	0.8
Thiamin (mg)	0.2
Riboflavin (mg)	0.3
Niacin (NE)	3.4
Folate (DFE)	76.2
Vitamin B6 (mg)	0.2
Vitamin B12 (μg)	0.5

.

References:

Dietitians of Canada. Recipe analyzer; 2013 [cited 2013 Feb 1]. Available from: http://www.eatracker.ca/recipe_analyzer.aspx