Black Bean Brownies

Black Bean Brownies

These Black Bean Brownies are one of my favorite go to deserts!

So healthy you can actually eat them anytime and not feel guilty.

Ingredients

1-1/2 cups carob semisweet chips or dark chocolate 70% cacoa
2 can black beans, drained and rinsed
4 eggs
2/3 cup agave nectar or 1-1/4 cup coconut sugar
1/2 teaspoon baking powder
chopped walnuts (optional)
shredded coconut (optional)

Directions

1. Place carob chips in a heat-resistant bowl on top of a boiling pot of water until melted.

2. In blender or food processor, combine beans and eggs.Black Bean Brownies

3. Add sweetener, baking powder and melted chips, process until smooth.

4. Pour batter into an approximately 9-inch nonstick pan or into cupcake papers

5. Bake at 350 degrees for 45 minutes for pan, 18 mins. for regular size cupcakes or 12 mins. for minis

6. Top with walnuts and coconut, and sprinkle with a few extra chips if desired

7. Allow to cool cut and serve.

These are surprisingly delicious, and nobody will be able to guess that they are made from beans!

Customizable Vegan Muffins – Choose Your Own Adventure!

Customizable Vegan Muffins – Choose Your Own Adventure!

When you have picky eaters at home, it can be difficult to decide on a recipe that everyone loves!  That’s why these “choose your own adventure” vegan muffins are perfect.  Start with a simple, proven base recipe, and let the kids (and the adults) throw in whatever ingredients they like!  Fruit, chocolate chips, nuts – it all works to make for a moist, light muffin that all the people in your family will enjoy.

The Vegan Muffin Base:

  • 1.5 cups all-purpose flour
  • 1/4 cup hazelnut flour
  • 1/2 cup brown sugar
  • 1/4 cup melted coconut oil
  • 1 teaspoon cinnamon
  • 1 teaspoon salt
  • 2 teaspoons baking powder
  • 1/4 cup pumpkin puree
  • 1 cup almond milk
  • 1/2 teaspoon vanilla

Custom Options:

Choose a couple or more of these to throw in!  Or, add your own chosen ingredients.  Just about anything will work!

  • Chopped pecans
  • Coconut flakes
  • Mini dark chocolate chips
  • Peanut butter chips
  • Fresh blueberries or strawberries
  • Chopped, dried fruit
  • Slivered almonds

Method:

  1. Preheat your oven to 400 degrees.
  2. Combine all dry ingredients in a bowl and mix well.
  3. Add melted coconut oil, vanilla, almond milk, and pumpkin puree and stir into dry ingredients.
  4. Mix in your custom items (or divide into separate “mini batches” for each person!)
  5. Bake for 20 minutes, or until done.
  6. Let cool before eating.

What mix-ins did you add to your muffins?  We’d love to hear about them in the comments below!

custom vegan muffin recipe by jenny eden burk

Jenny Eden Berk

Contributed by: Jenny Eden Berk, MSEd

Title: Certified Eating Psychology Coach

Business: Jenny Eden Coaching

Website: http://jennyedencoaching.com/

The “Triple M” Green Smoothie Recipe

The “Triple M” Green Smoothie Recipe

Smoothies are an excellent way to start your day.  Nutritious, filling, and portable, they’re easy to grab and go on your way to work!  Plus, you can easily prep and freeze the ingredients ahead to just throw into the blender when you wake up.

And this smoothie will make you feel great.  It’s packed with antioxidant-rich foods, and it’s like a bolt of energy to get your day started the right way.  Here is a little about some of the great ingredients in this green smoothie:

  • Matcha powder – available at most health food stores or online.  Made from high-quality tea, it’s a more potent source of nutrients than green tea, and is an excellent source of antioxidants and EGCG.  Plus, it contains caffeine!
  • Maqui – available at Whole Foods and similar stores.  A Chilean purple berry that’s rich with anti-aging anthocyanins, antioxidants, and anti-inflammatory compounds.
  • Chia seeds – available at your regular grocery store.  These seeds contain a lot of fiber, protein, Omega-3 fats, and other good-for-you vitamins and minerals.

Ingredients:

  • 1 cup Almond milk (or milk of choice)
  • Frozen Mango
  • ¼ teaspoon Matcha green tea powder (a little goes a long way!)
  • Big handful of fresh Spinach
  • 1/2 of a frozen banana (halve bananas and keep them in the freezer to make smoothies easier!)
  • 1 teaspoon of Maqui powder
  • 2 tablespoons of chia or flax seeds
  • Sweetener of choice (not necessary, but an option if you like your smoothies a little sweeter)

Method:

  1. Add all ingredients to your blender and blend!

Of course, there are lots of ways you can customize this green smoothie to your own taste.  Leave out the Matcha or Maqui powder if you don’t have those ingredients on hand.  Add a sweetener like honey or agave nectar if you like your smoothies a little on the sweeter side.  Or even mix up the fruit if you have something else in your freezer!

The important thing is that you’re starting your day with a great breakfast, full of anti-oxidants, and other great ingredients.  Enjoy!

green smoothie recipe by Jenny Eden Burk

Jenny Eden Berk

Contributed by: Jenny Eden Berk, MSEd

Title: Certified Eating Psychology Coach

Business: Jenny Eden Coaching

Website: http://jennyedencoaching.com/

Slow Cooker African Stew

Slow Cooker African Stew

Looking for a warm meal to come home to after a long day at work?  This slow cooker African stew is perfect! It’s very simple, and can be customized however you like it (vegetarian, spicy, etc.).  Just prep everything in the morning (or the night before) and toss it in the crockpot; it’s that simple!

Ingredients:

  • 1 Can of garbanzo beans (drained and rinsed)
  • 1 Can of black beans (drained and rinsed)
  • 2 Cloves of garlic, minced
  • 1 Onion, chopped
  • 1 Bunch of kale, chopped
  • 1 Parsnip, roughly chopped
  • 1 Red pepper, chopped
  • ½ Teaspoon cumin
  • 1/2-cup Coconut milk
  • Homemade veggie broth (I made that a week ago and kept it in the fridge, but boxed is fine)
  • ½ Teaspoon curry powder
  • Pinch of salt
  • Pinch of pepper
  • 1 Cup of TVP (textured veggie protein)
  • Chili powder, to taste

Method:

  1. Put all the ingredients in a slow cooker and cook on low all day (at least 6-8 hours)
  2. Add chopped or whole roasted peanuts in at the very end and garnish with chives

There are lots of ways that you can mix up this recipe, too!  For example, if you don’t want to go the vegetarian route, replace the textured veggie protein with ground beef or turkey!  You could also add more chili powder if you like your food a bit spicier.

We’d love for you to give it a try and let us know how you like it in the comments below!  Did you add your own spin to this delicious, African stew?

Jenny Eden Burk - creator of slow cooker african stew recipe

Jenny Eden Berk

Contributed by: Jenny Eden Berk, MSEd

Title: Certified Eating Psychology Coach

Business: Jenny Eden Coaching

Website: http://jennyedencoaching.com/

 

 

 

*  Image above: Oval Crock Pot by MECU, available at https://commons.wikimedia.org/wiki/File:Oval_Crock_Pot.jpg under a Creative Commons Attribution 2.0 http://creativecommons.org/licenses/by/2.0

Mediterranean Veggie Salad

Mediterranean Veggie Salad

This Mediterranean Salad is perfect for a lunch or light dinner!  It works well for meal prep, or to take and eat at the office.  You can also customize with your favorite veggies.  So give it a try and let us know how you like it!

Ingredients:

  • Romaine lettuce
  • Tomatoes
  • Roasted Red Peppers
  • Kalamata Olives
  • Roasted Veggies: Eggplant, Zucchini, Yellow Bell Peppers, Onions, Garlic
  • Feta Cheese
  • Balsamic Glaze, to taste
  • Olive oil, to taste
  • Pink Himalayan Salt, to taste
  • Fresh Ground Pepper, to taste

Directions:

  1. Preheat Oven to 400 degrees
  2. Cut up all veggies to be roasted into pieces about 1/2 inch in size
  3. Roast Veggies 45 min, turning once halfway through
  4. When veggies are done, remove and let cool while you prepare your salad
  5. Chop lettuce, tomatoes, roasted peppers; mix together in large bowl
  6. Add Kalamata olives
  7. Mix in roasted veggies and Feta cheese
  8. Whisk balsamic glaze with olive oil, salt and pepper and drizzle over salad

For extra protein:

Try adding grilled, organic, hormone-free chicken and/or hummus to your Mediterranean Salad.  Feel free to leave out the Cheese if you don’t eat dairy.

mediterranean salad recipe

Connie Ortiz

Contributed by: Connie Ortiz

Title: Personal Health Coach

Business: Connie – Health & Wellness Coach

Website: http://connieisyourcoach.com/

 

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