High protein, gluten, sugar, butter and oil free, these brownies deliver all of the rich chocolate taste you crave, none of the sin! Instead of glutinous flour, a combination of reduced fat coconut and black beans thickens up our chocolaty treat. Cut refined sugar. Enjoy natural sweetness from dates and honey. The natural healthy fats in eggs eliminate the need for butter or oil and reduce total fat content. It gets better, this delicious dessert is actually good for you. A helpful combo of eggs, black beans and optional nuts deliver 5 grams of protein per brownie! I guarantee, no one is making a protein bar this tasty, natural and healthy.
Try some of the delicious variations below. I’m bringing the traditional recipe to my Shape magazine fitness shoot today (made in heart shape cupcake molds). Who needs Craft services!
1 cup pitted dates (about 12 dates) * See Blog: Baking with Dates
1/2 cup water
2 tbsp coconut oil or flesh from 1 ripe avocado
1 tbsp vanilla extract
1/3 cup honey (or 2 tbsp water and 1 tsp stevia)
2 shots freshly brewed espresso (Another reason we love our Nespresso!)
15 oz can black beans (thoroughly rinsed and drained)
3/4 cup unsweetened cocoa powder
1 tsp baking powder
Line bottom and sides of a 9×9 inch square pan with parchment paper. Preheat oven to 350 degrees. Place dates in heat safe container or mug, cover with boiling water (or cover with room temperature water and microwave for 90 seconds). Drain warm water into small bowl, then measure out 1/2 cup. In food processor or blender, puree warmed dates, 1/2 cup warm water, eggs, coconut oil or avocado, vanilla, honey (or stevia and water) and fresh espresso. Add black beans and puree until no lumps remain. (If you are having trouble pureeing, slowly add reserved warm water from dates by the tablespoon and stir with rubber spatula to lubricate the blades). Set aside. In large bowl stir cocoa powder and baking powder together. Pour blended contents into dry ingredients and stir until moistened. Spread batter evenly in the prepared pan. Bake 22-30 minutes. If toothpick or finger test yield it’s firm on top and obviously liquid below, continue baking a few more minutes at a time. Yes, you want softness…brownies will firm up more as they cool…key is achieving soft solid all the way through.
|Fitness & Fuel Brownie
Sweet and Salty Pistachio Brownies
Before baking, sprinkle top with pistachio pieces and very coarse sea salt.
Before baking, sprinkle walnut pieces or place halves on top.
Add ½ cup Nutella with eggs. Eliminate honey or other sweetener. Reduce cocoa powder to 1/2 cup.