Real Food Friday: Black Bean Chia Brownies

When I was trying to decide what recipe to use for my first Real Food Friday post, I figured that it should be one that I actually use all the time. One that is easy to make at home. One that is delicious. One that even a meat-and-potatoes chef asks me to make for him. One that constantly wows people when I tell them what's actually in it. I also had a few requests this week for this recipe.

Yes you heard it right, black bean chia brownies. And yes, they are ACTUALLY super, amazingly yummy. This is truly a recipe that I use all of the time. This recipe is from one of my bible cookbooks called Joyous Health, written by a Canadian Nutritionist out of Ontario by the name of Joy McCarthy. She is amazing at what she does, and her recipes never dissapoint.

I am an enormous fan of all things chocolate, but we all know that a candybar off the shelf at the supermarket is not the kind of chocolate that have any health benefits. These brownies are a great treat that can benefit your body!

The benefits:

Fiber - Beans ,cacao and chia seeds are all a great source of fiber if your diet, which help to promote peristalsis (keep bowel movements regular), stabalize blood sugar as well as act as a vehicle for unwanted toxins to bind to, and in turn be eliminated from the body.

Magnesium - Raw chocolate or cacao (not to be confused with cocoa, which is the processed version of cacao)is a good source of magnesium, which is a mineral that helps to soothe and relax the muscles and in your body. This helps the body to unwind from stress, promotes rest and can improve overall mood.

Antioxidants - Chia seeds are well know as one of the healthiest foods you can include into your diet. They are a known antioxidant, which fight the free radicals in your body that can cause cell damage. Cacao is also packed with antioxidants.

Protein - Chia seeds, by weight are about 14% protein, which is very high for a plant based protein source. This is really great for vegetarians looking for alternate protein sources in their diets.

Omega-3 Fatty Acids - Chia seeds are a good source of these essential fat in our diet that promotes brain health.

Good Saturated Fat - Coconut oil has many uses, and its health properties are really coming into the spotlight as os late. It is digested easily and used up quickly, as opposed to stored as fat in the body. It also nourishes the skin and hair, making for a beautiful, inside out glow.

Gluten Free - For those out there looking to avoid gluten in their diets, or who are full celiac's, you can have brownies again!! To be sure it is gluten free, make sure you choose gluten free labeled chocolate chips.

Ready to bake? I thoght so.

1 can (15 oz/425 g) black beans, drained and rinsed

3 medium eggs (free range, organic or local if you can get it)

1/2 cup coconut sugar (or raw cane sugar)

1/3 cup coconut oil, room temperature

1/4 cup raw cacao powder

2 tbsp chia seeds

2 tsp pure vanilla extract

1/2 cup semisweet dark chocolate chips

1/4 cup raw cacao nibs

Preheat oven to 350 F (180 C). Grease 8 inch square baking pan with coconut oil.

In a food processor or blender, combine black beans, eggs, coconut sugar, coconut oil, cacao powder, chia seeds and vanilla. Blend until smooth. Stir in the chocolate chips. Transfer mixture to baking pan. Level with a spatula and sprinkle with cacao nibs. Bake for 30-35 minutes or until a fork inserted at the centre comes out clean. Cool in pan before cutting.

SAVOR EVERY BITE.

See ya next friday,

Cayla Lou

<3

#brownies #dessert #glutenfree #chia #blackbeans #fibre #cacao #realfoodfriday