Tag Archives: dessert

Black Bean Brownies

This week’s recipe comes from one of Team FitNice’s favorite bakers, Laura of Roxie’s Cupcakes.  A healthy alternative to out of the box brownie mixes or those with a flour base, these delicious Black Bean Brownies are a great way to top off any dinner or bring to your next special occasion.  Both quick and easy, this low sugar, high fiber recipe is just in time for the busy holiday season when everyone will want something delicious and good for them.  If all of that doesn’t sound good enough, you can even make it even better by using gluten free oats.
Basics
Servings:  9
Prep Time:  10 minutes
Cook Time:  25-30 minutes
Difficulty:  4
Ingredientsblack bean brownies
(1) 15 oz can of black beans (preferably low sodium), drained and rinsed well
3 tablespoons cocoa powder
1/2 cup whole oats
1/4 teaspoon salt
1/3 cup honey, agave, or pure maple syrup
1/4 cup coconut oil, melted
2 egg whites
2 teaspoon vanilla extract
1/2 teaspoon baking powder
(1) 3.5 oz chocolate bar of your choice, coarsely chopped (we like extra dark, lots of anti-oxidants!)
Black Bean BrowniesInstructions
Pre-heat oven to 350°.
Dump everything except for the chopped chocolate into a food processor or high speed blender and blend the crap out of it until there are no lumps.  Stir in the chocolate and pour into a prepared 8″ x 8″ baking pan (Laura recommends Baker’s Joy, but any

non-stick spray will work)

Black Bean Brownies
Bake 25-30 minutes, until a toothpick inserted into the center comes out clean.
Best kept refrigerated, but can be frozen and saved for later.
Give these yummy Black Bean Brownies a try and visit Roxie’s Cupcakes today.  Laura’s Etsy shop, Roxie’s Cupcakes is full of even more exciting and tasty desserts, visit soon to order all of your holiday, and holiday party, treats.

A Balanced Diet Part VII: Fats, Oils and Sweets

We all love dessert, but we also probably eat more than we should.  Consuming fats is an important part of our diet, but the wrong amounts of the wrong types can lead to weight gain, obesity, and increased risk of heart disease.  Because of these risks, we want to consume the least amount of food in this group.  Oils and fats are different, and since sweets have lots of fats, they are included in this group.  The oils most people are familiar with include canola oil, olive oil, and corn oil, while the fats are butter, chicken fat, and stick margarine.  Sugary sweets include brownies, cookies, cakes, and soft drinks.

Oils contain essential nutrients, are liquid at room temperature, and are needed to help our bodies function.  Fats are also an essential part of the human diet, but unlike oils, they are solid at room temperature.  Fats come with more trans- or saturated fat than oils do, and it is important to be careful how much you eat.  Unsaturated fats (HDL) are healthy, but saturated fats (LDL) can lead to the weight gain, obesity and risk of heart disease mentioned earlier.  While oils and fats both contain a mixture of saturated and unsaturated fatty acids, solid fats contain more saturated and trans-fats than oils.  Saturated fats are mainly found in animal products and should make up less than 10% of daily caloric intake.  Fats as a whole should not account for more than 30% of daily caloric intake.  Respecting this guideline is important because one gram of fat contains nine calories, which is more than twice that of protein and carbohydrates (four grams each) and makes it very easy to consume too much fat.  Sugars, even though they also have four calories per gram, bring mostly empty calories into our diets.

The food we eat fulfills most of our daily needs for oil through things such as nuts, cooking oil and salad dressing.  Even though we get oils from our food, remember that they do contain calories.  That makes checking labels and looking for options with no trans-fat and little to no saturated fat a big part of maintaining a healthy diet.  By using oils sparingly when cooking, cutting down on sugary after dinner treats and ceasing to drink sodas, you can control your intake of bad fats and sugars, while helping lower your risk for weight gain and heart disease.

To learn more about Fats and Oils, visit http://www.choosemyplate.gov/food-groups/oils.html, and start reading labels.  Next week, we’ll cover Vegetarian Diets and look at healthy ways to eat without meat, poultry and fish.