Who doesn’t like chocolate? It boosts your endorphins, it has anti-oxidants, it can lower blood pressure and it tastes great!
It’s National Nutrition Month!
In honor of National Nutrition Month and with Easter and Passover coming up, Gallery57Dental’s practice manager, Stefani, is sharing one of her favorite healthy desserts, that has a “surprise” ingredient…
She calls them: “Double-Chocolate–Better-For-You-Brownies”
Stefani is a Certified Holistic Health Coach & Personal Chef. She believes that healthy eating doesn’t have to involve deprivation, sacrifice or guilt! It’s about enjoying food and using moderation to make better choices.
The 6-week Real Food Health Challenge
Currently the office is participating on a 6 week Real Food Health Challenge.
The Real Food Challenge isn’t about losing weight, although that can be a great perk when cutting back on processed foods. They are supporting one another in making better food choices and staying away from overly processed foods. And even enjoying healthier versions of their favorite dishes, such as this brownie recipe.
The Surprise Ingredient
We mentioned that there is a “surprise” ingredient…it’s black beans!! Black beans are known for their high protein and fiber content. 5 things you may not have known about black beans:
- Black beans contain quercetin and saponins which can protect the heart. Research indicates that saponins help lower blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels.
- The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength
- Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally. [just use low-sodium beans if using canned variety and make sure to rinse]
- Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels. Additionally, people with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup, or 172 grams (g), of cooked black beans contributes 15 g of fiber.
- The fiber, potassium, folate, vitamin B6, and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
We hope you will try & enjoy this non-traditional version of a brownie…the G57 team certainly enjoyed them!!
Double Chocolate Decadent, Better-For-You Brownies
2 cups black beans,[canned is fine, drained & rinsed]
4 organic eggs
1 tsp stevia or 1 tsp of raw brown sugar [your choice- I like it with the brown sugar, but if making these diabetic friendly, please use the stevia]
1/2 c unsweetened applesauce
1/2 tsp baking powder
1 TBSP of unsweetened cocoa powder
8oz of dark chocolate [bittersweet or semi-sweet work best and Valhrona or ScharffenBerger or Callebaut are high quality brands that come in dark chocolate]
- Heat oven to 350 degrees.
- In a double boiler or microwave melt chocolate.
- In a blender or food processor, combine beans & eggs.
- Add stevia, applesauce, baking powder, cocoa powder and melted chocolate. Process until smooth.
- Pour batter into a 9″ or 8×8 non-stick pan. [make sure to line the pan with either parchment paper or aluminum foil to make easier to remove from pan].
- Bake for approximately 45 minutes. Insert a toothpick or knife into the center…if it comes out clean, it’s time to remove from the oven. Let them cool completely in the pan be removing**store brownies in the fridge, as there are no preservatives in them**
Stefani Brannon-Smith, CHHC