Best Ever Nutritious Brownies

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This is my favorite recipe I have discovered  yet! You would seriously never know what is inside, yet the ingredients have added a number of nutritional benefits. I am going to go ahead and spill the “beans”… the secret ingredients are black bean puree and sweet potato. See what I did there? Too weird right? I know they sound gross but you have to give them a try. They just simply taste like the softest, richest brownies ever. These are perfect to have around the house any time to satisfy that sweet-tooth, chocolate craving but still keep to a nutritious clean diet! They are even more perfect for kids, just keep the secret to yourself and they will never know! I first saw this recipe idea on the ABC’s The Chew. I am guilty of watching a number of cooking shows and if the same goes for you and you haven’t seen The Chew, it is a must!  The cast is amazing and includes Clinton Kelley, Mario Batali, Michael Symon, Carla Hall and Daphne Oz.  Daphne was the soul inspiration for this recipe. She made this on the show and I thought to myself there is no way those taste good. So of course, I tried them and sure enough! They are delish!!!

img_0687Nutritional Benefits:

If you don’t already know black beans and sweet potatoes are two very versatile foods of the many healthy options out there. That is why this recipe is so great. Black beans are a perfect source of lean protein. Protein is important in any diet because it helps maintain and grow muscle. There are actually studies showing the more protein you eat (along with following a lean nutritious diet) the more fat you lose. Here is a tidbit on Women’s Health Mag about a lean protein based diet. The other benefit of black beans is the fiber content, along with potassium, folate and B6. Fiber is important for the obvious reasons but even more important when wanting to lose fat, it helps insure you flush out your system. Fiber also controls appetite along with burning fat, of you get two benefits in one hugely important nutrient! As for folate, potassium and B6, they just sound healthy right? They are other key important nutrients to a staple strong diet.

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WSweet potatoes are one of my favorite foods. I have other sweet potato recipes I plan on sharing soon so be sure to enter your email on the tab to the right to get a notification for new blog posts!  To me, sweet potatoes are known as the “body building carb.” I did some research and there is definitely corresponding data to support my silly term. Sweet potatoes are a perfect carb source, they are low in calories and are nutrient dense, especially compared to a regular white potato. Sweet potatoes are also full of potassium, and fiber. These nutrients are super important for a body builder and someone who is trying to lose fat while becoming lean. When following a workout a sweet potato is a great way to recover. Of course carbs are the way to go, yet the potassium in sweet potatoes adds even more benefits such as muscle control, electrolyte balance and nerve function! If you want to read up some more on the infamous sweet potato visit this link at Livestrong. As you can tell sweet potatoes and black beans along side each other carry two of the most key nutrients for staying lean. It is clear why this is my new favorite recipe right? BUT the biggest benefit of them all is you get all of these nutrients with one little yummy, chocolatey bite!

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*this photo does not contain eggs or butter

Ingredients:

1  cup baked sweet potato (mashed)(one large)

1/2 cup black bean puree ( use 1 can of black beans)

3 tablespoons gluten free flower (one 4 one)

3 tablespoons unsalted butter

2 eggs

1/2 cup dark brown sugar

1 teaspoon vanilla extract

1/2 cup semi sweet chocolate chips

1/3 cup brewed coffee

3/4 cup unsweetened cocoa powder

1/2 teaspoon baking soda

1 teaspoon salt

Instructions:

  1. Preheat oven to 35o. Lightly spray coconut oil or non stick spray on mini muffin tin.
  2. In a food processor place a can of black beans and puree until smooth. Measure out 1/2 a cup and add to a bowl.
  3. Prick the sweet potato with a fork and place in microwave for about 7 minutes or until completely soft. Mash and place to the side to let cool. You can also place the mash in the freezer to speed up cool down time while you work on the other ingredients!
  4. Add melted butter, eggs, brown sugar, and vanilla to the bowl with the black bean puree and wisk to combine.
  5. Measure out a cup and half of mashed sweet potato and combine again. Make sure sweet potato mash is cool!
  6. Add flour, cocoa powder, baking soda, salt and wisk until smooth.
  7. Add the chocolate chips and combine evenly.
  8. Use a spoon to fill mini muffin container completely  full. Bake for 10-12 minutes.
  9. let cool and enjoy!

Let me know what you think! Make sure you enter your email in the bar on the right to keep up to date on new recipes! And be sure to like me on Facebook!

 

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