Research has shown that consuming cooked black beans leads to lowered risk and incidence of breast, colon, liver, lung, and prostate cancers. The exact mechanism of this phenomenon is unknown, but it is suspected that the phytochemicals of black beans, including phenolic compounds (flavonoids and tannins), phytic acid, triterpenes, and phytosterols may be responsible for their anticancer properties.
Try making these with your kids. They’ll love being part of the process and “playing” kitchen. Not to mention, they’re super yummy!
Gluten Free Chocolate Black Bean Brownies
- Unrefined (no propellant) coconut oil or olive oil cooking spray, for greasing the pan
- 3 large pasture-raised organic eggs OR 1 ½ tablespoon egg replacer PLUS 6 tablespoons purified or distilled water
- ½ cup canned organic full-fat unsweetened coconut milk, plus more as needed
- ¼ cup raw organic coconut oil, melted
- 1 teaspoon organic pure vanilla extract
- 3 dropperfuls vanilla-flavored liquid stevia
- 1 (13-ounce) can organic black beans, rinsed and drained
- ½ cup gluten-free all-purpose flour*
- ½ cup raw organic cacao powder
- ½ cup organic coconut sugar or Christmas Cookie Blend**
- Pinch of freshly ground pink Himalayan salt or sea salt
- 8 x 8 x 2-inch baking pan
- Mixing bowls
- Preheat the oven to 350°F. Mist an 8 x 8 x 2-inch baking pan with cooking spray.
- In a large bowl, beat the eggs. Add the coconut milk, coconut oil, vanilla, and stevia, and blend well. Gently fold in the black beans.
- In a medium bowl, mix the flour, cacao powder, coconut sugar (omit if you are on the Fast Track), and sea salt.
- Fold the dry ingredients into the wet ingredients; you may need to add up to ¼ cup more coconut milk to get the perfect brownie consistency. (Gluten-free flours tend to be heavier and require more liquids than wheat flour.)
- Pour the batter into the prepared pan and bake for 30 minutes before testing for doneness by inserting a toothpick in the center; continue to bake and test again at 5-minute intervals until the toothpick comes out clean, which could be up to 45 minutes, depending on the flour used. Don't overbake the brownies.
- Let the brownies cool in the pan for 15 minutes. Cut them into 16 pieces and place them in an airtight container.
- Store in the refrigerator.
- If your dietary needs don't allow cacao, you may want to try carob.
- To make this variation, follow the above recipe, but substitute carob powder for cacao.
**Use 2 dropperfuls liquid stevia while on Fast Track
Have you ever tried black bean brownies? Pretty yummy, huh?
Here are some more of our favorite dessert recipes that have healthy ingredients – check them out for yourself!