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Summer Dish // The Good For You Brownie

Summer Dish // The Good For You Brownie

I am absolutely in love with brownies but they are often loaded with sugar and low in nutrients. This recipe is not only healthy but it has multiple health benefits, the main two being that they are blood sugar stabilizing and reduce inflammation, which as athletes we all need regularly, but everyone can benefit! Check out each ingredient below and it’s healthy properties:

  1. Black beans: high in fiber which keeps blood sugar stable and clears out the digestive tract, along with being anti-inflammatory.
  2. Chia Seeds: very high in healthy Omega 3 fats which reduce inflammation and also stabilize blood sugar
  3. Coconut Oil: one of the healthiest fats on the planet, which acts as a glucose instead of storing as a fat in the body so it gives you more energy while also lowering inflammation and stabilizing blood sugar.
  4. Cocoa powder: very high in antioxidants, which reduces free radicals (the bad guys in the body).
  5. Sea Salt: full of minerals like magnesium, which balance the adrenals and reduce muscle cramps.
  6. Vanilla: calming aroma to the body
  7. Raw sugar: higher in nutrients and wont spike blood sugar like other types
  8. Nuts: great way to increase healthy fats and fiber
RECIPE
  • 1 15 oz. can (~ 1 3/4 cups) black beans, well rinsed and drained
  • 2 large chia eggs (1TB chia + 3TB water = 1 egg)
  • 3 T coconut oil, melted (or sub other oil of choice)
  • 3/4 cup cocoa powder (the higher quality the better)
1/4 tsp sea salt
  • 1 tsp pure vanilla extract
  • 1/2 cup raw sugar, slightly ground or pulsed in a food processor or coffee grinder for refined texture
  • 1 1/2 tsp baking powder
  • Optional toppings: crush walnuts, pecans or semisweet chocolate chips
INSTRUCTIONS
  • Preheat oven to 350 degrees.
  • Lightly grease a 12-slot standard size muffin pan. Make sure you’ve rinsed and thoroughly drained your black beans at this point.
  • Prepare chia egg by combining chia and water in the bowl of the food processor. Pulse a couple times and then let rest for a few minutes.
  • Add remaining ingredients (besides walnuts or other toppings) and puree – about 3 minutes – scraping down sides as needed. You want it smooth.
  • If the batter appears too thick, add a tablespoon or two of water. It should be slightly less thick than frosting
  • Evenly distribute the batter into the muffin tin
  • Optional: Sprinkle with crushed walnuts, pecans or chocolate chips.
  • Bake for 20-26 minutes or until the tops are dry and the edges start to pull away from the sides.
  • Remove from oven and let cool for 30 minutes before removing from pan. They will be tender, so remove gently with a fork. The insides are meant to be very moist and soft.

AUTHOR: Jennifer Tingstad

img source: ambitiouskitchen.com

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