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Essential Oils Diet Book Fast Track Approved RecipeEssential Oils Diet Book Essential Lifestyle Approved Recipe

My Gluten Free Chocolate Black Bean Brownies are a decadent treat. If you’ve never tried brownies made with beans, you’re in for a pleasant surprise! As the beans bake, they give the brownie a chocolate-chunk appearance.

In my opinion, these brownies taste even better than other recipes. Your friends and family won’t believe the secret, cancer-fighting ingredient this dessert contains.

Table of Contents:

  1. Benefits of Black Beans
  2. Healthy Dessert Ingredients 101
  3. Make Black Bean Brownies
  4. Best Brownie Variations

Benefits of Black Beans

They may appear ordinary, but a simple can of black beans packs a lot of punch! Here are a few benefits you’ll find in this legume.

A Reduced Risk of Cancer

Consuming cooked black beans can lead to a lowered risk and incidence of cancer. (1)  No one knows precisely why this phenomenon occurs. Still, it’s suspected that the phytochemicals of black beans, including phenolic compounds, phytic acid, acid, triterpenes, and phytosterols, may be responsible for their anticancer properties.

Healthy Bones

Black beans contain vitamins, including zinc and magnesium, that promote healthy bones. The minerals in black beans help your bones remain strong, even into advanced age. (2)  Black beans are also full of protein, which is essential to bone health. (3)  Healthy bones decrease the risk of osteoarthritis and other degenerative diseases, including those in the spine.

Can Maximize Weight Loss Efforts

Protein is essential to any meal as it helps stabilize your blood sugar. (4)  Black beans can help you feel fuller longer, reducing your chance of overeating. They’re also considered low-calorie food.

While black beans are a carb, they’re healthy with plenty of fiber to slow digestion and, subsequently, any blood sugar spikes. (5)

Healthy Dessert Ingredients 101

These brownies contain simple, easy-to-find ingredients. You may have some of them in your pantry already!

Cooking Spray: Cooking spray is a chef’s best weapon, but many sprays contain canola oil. Canola oil is genetically modified, and that process has eliminated healthy omega-3 fatty acids. (6)  We choose to use Unrefined (no propellant) coconut oil or olive oil cooking spray. They work great and are excellent for your health!

Eggs: Every great brownie needs a binder. We recommend using organic, free-range eggs if possible because those chickens are generally treated (and fed!) better than those in a production line. Eggs are full of protein, and they create the fudgiest brownies.

Unsweetened Coconut Milk: These brownies are dairy-free but still need liquid to keep them moist. Coconut milk is one of my favorite ingredients to use in baked goods. Full-fat varieties keep your treats feeling creamy and rich.

Coconut Oil: While butter is perfectly fine in moderation, we occasionally switch things up. Raw coconut oil is best, as it is closest to God’s original creation. Coconut oil is full of medium-chain triglycerides that give your body a boost of energy. (7)

Liquid Stevia: Liquid stevia blends beautifully with other ingredients and doesn’t have an odd aftertaste. This sweetener doesn’t raise your blood sugar, and it’s calorie-free, which is always a bonus! Liquid stevia is free of fillers that you sometimes find with powdered forms. We love using vanilla-flavored stevia in this recipe as it amplifies our vanilla extract.

Black Beans: Even after reading about the many health benefits of black beans, you may be a little cautious. The key to keeping your brownies tasting like chocolate and not legumes is draining and rinsing your black beans well. Your friends will never guess the secret ingredient!

Gluten-Free Flour: We swap white flour for a gluten-free blend to keep this recipe healthy. A high-quality blend helps your brownies taste just as good as sugar-filled ones. If you’re following the Fast Track phase of our EO Diet Plan, you can use almond flour. 

Organic Cacao Powder: Cacao powder is unroasted and in natural form. Unlike cocoa powder, it has a lot of nutrients, such as magnesium and iron. Cacao has an anti-depressant-like effect on most people and is an instant mood booster. (8)

Coconut Sugar: Adding multiple healthy sweeteners to your baked goods can cause them to have more body and a more full-bodied taste. Coconut sugar is low-glycemic, and it tastes similar to brown sugar. If you’re following the Fast Track phase of our EO Diet Plan, replace this ingredient with more stevia.

Sea Salt: Traditional table salt is void of most nutritional benefits. We encourage you to try Colima sea salt, which is hand-harvested. It tastes amazing! This ancient process keeps the good stuff intact.

Make Black Bean Brownies

This recipe is one the entire family can make. We love to let the kids help in the kitchen! Cooking is an excellent way for the whole family to bond and enjoy the (tasty!) fruits of their labor.

Dr. Z's Gluten Free Chocolate Black Bean Brownies
 
Prep time
Cook time
Total time
 
Author:
Serves: 16 brownies
Ingredients
Instructions
  1. Preheat the oven to 350°F. Mist an 8 x 8 x 2-inch baking pan with cooking spray.
  2. 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.
  3. In a medium bowl, mix the flour, cacao powder, coconut sugar (omit if you are on the Fast Track), and sea salt.
  4. 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.)
  5. 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.
  6. Let the brownies cool in the pan for 15 minutes. Cut them into 16 pieces and place them in an airtight container.
  7. Store in the refrigerator.
Black Bean-Carob Brownies
  1. If your dietary needs don't allow cacao, you may want to try carob.
  2. To make this variation, follow the above recipe, but substitute carob powder for cacao.
Notes
*Use almond flour while on Fast Track
**Use 2 dropperfuls liquid stevia while on Fast Track

Step One: Prepare the Pan

Preheat the oven to 350°F. Mist an 8x8x2-inch pan with coconut or olive oil cooking spray.

Step Two: Mix the Wet Ingredients

In a large bowl, beat the eggs until light and fluffy. Add the coconut milk, melted coconut oil, vanilla, and stevia. Mix until well combined. Gently fold in the black beans.

Step Three: Combine the Dry Ingredients

In a medium bowl, mix the flour, cacao powder, coconut sugar (omit if on Fast Track!), and sea salt. Fold the dry ingredients into the wet ingredients. You may need to add more liquid to get that perfect, gooey brownie consistency. Add up to ¼ cup more coconut milk until you achieve your desired result.

Step Four: Bake the Gluten Free Chocolate Black Bean Brownies

Pour the batter into the prepared pan and bake for 30 minutes. After 30 minutes, start testing for doneness by inserting a toothpick in the center. Continue to bake and try again at 5-minute intervals until the toothpick comes out clean.

This could take up to 45 minutes, depending on the flour you used. Don’t overbake your brownies!

Let the brownies cool for 15 minutes, cut them into 16 pieces, and place them in an airtight container. Store in the refrigerator for the best taste.

Best Brownie Variations

Essential Oil Additions

Essential oils make everything better! You can add a bioactive boost to your brownies by adding 1-3 drops of EOs. Essential oils that add an exciting flavor include peppermint and orange.

Safety Note: Using essential oils in your baking is perfectly safe if you have a dispersant. In this recipe, coconut oil ensures that the EOs are distributed evenly. Without them, your mouth could get irritated. Never ingest an essential oil neat!

Crunchy Additions

If you prefer a little crunch, add chopped walnuts, pecans, macadamia nuts, or unsweetened coconut flakes into the batter before baking. You’ll likely have to add a little extra coconut oil and milk. A little goes a long way!

Mama Z Pro Tip: To get the benefits of black beans without the texture, you can blend your batter for a smooth brownie.


References:


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