Black Bean Brownies – no, really!

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IMG_3313 2Black Bean Brownies, a Review – The Minimalist Baker (click here for recipe)

 

I am teaching some classes helping people learn how to incorporate more plant-based foods into their diets and this week we talked about beans, I thought I’d share it with you.

Bean Trivia

  1. What Day is National Bean Day?
  2. How many pounds of beans a year does the average American eat?
  3. Where is the Lima bean native too?
  4. How many people in the US are listed as having Bean as a last name (as of 201)
    1. 9000
    2. 17,642
    3. 30,483
    4. 65,217
  5. True or False, There are over 18,000 different species in the legume family?
  6. How many petals do most legume flowers have?
  7. True or false – legumes deplete the soil while growing.
  8. What distinguishes a legume as a legume?
  9. Are peanuts legumes or nuts?
  10. What resolution involving beans was passed in 1907?
  11. True or False. Ancient Romans thought so highly of legumes that the four leading families took their names from them.

Bean Trivia Answer Key

Why eat beans?  They are full of protein and fiber as well as high in antioxidants, B vitamins, iron, potassium, magnesium, zinc and copper.  A few benefits:

  • Steadies blood sugar
  • Helps you feel more full and satisfied
  • Help lower cholesterol
  • Good for your heart
  • Burns more calories than the same amount of carbs
  • Acts as a natural anti-depressant and helps improve behavior and mood
  • Is necessary for proper growth and development

Black Bean Brownies – The minimalist Baker (click here for the recipe)

Time: 30 minutes

Ease: Simple, but uses new concepts

Review:  I was so surprised by these brownies and my sweet tooth, sugar loving husband was even more surprised.  He was very skeptical until I popped one in his mouth; his blue eyes widened and he let out a huge MMMMmMMMMM!  Success!

These are very easy to make, but for some may feel uncomfortable the first time.  They are gluten-free and vegan and use flax in place of an egg and makes good use of your food processor.  Just relax and enjoy trying something new.  They will be a hit!

Here are some other great bean resources:

Cooking lentils:

http://www.thekitchn.com/how-to-cook-lentils-on-the-stove-116321

Senate Bean Soup:

https://www.senate.gov/reference/reference_item/bean_soup.htm

colonial Peanut soup:

http://www.history.org/almanack/life/food/fdpnutsp.cfm

Lentil quinoa pancakes

http://www.blissfulbasil.com/savory-lentil-quinoa-protein-pancakes/

http://www.bonappetit.com/recipes/family-meals/slideshow/bean-recipes

http://www.eatingwell.com/recipes/18236/ingredients/beans/

Kitchari – great for when you’re not feeling well or stomach is healing.  Also just yummy.

https://www.thespruce.com/ayurvedic-mung-bean-recipe-2254133

Pressure cooker beans

6 cups water to 2 cups beans.  Cook on high and let the steam out naturally – slow vent.

More Lentil Recipes:

http://cookieandkate.com/2016/16-bean-lentil-recipes/

How to use beans:

http://www.bonappetit.com/test-kitchen/ingredients/article/how-to-use-beans

https://www.extension.umn.edu/family/health-and-nutrition/toolkits-and-resources/great-trays/docs/legumes-beans-peas-and-lentils.pdf

Lisa received her Health Coach Certification from the Dr. Sears Wellness Institute, founded by world-renowned physician and author, Dr. William Sears. The Institute is a leader in science-based health and wellness education that focuses on the four pillars of health; Lifestyle, Exercise, Attitude and Nutrition (L.E.A.N.). A certification by the Dr. Sears Wellness Institute is obtained only after completing the extensive course work and meeting all requirements. Once certified, a Health Coach possesses the knowledge, tools and resources to make a positive difference in the health of others.

The information in this blog is educational and not meant to diagnose, treat, or mitigate symptoms.

I offer individual coaching sessions and virtual health coach sessions through Zoom, if you are not local, as well as group sessions, workshops, and special events. I would love to help you on your journey towards health and wellness. Contact me for more information.

My husband and I are also Independent Shaklee Distributors to learn more visit http://lisaburbach.myshaklee.com – one of the leading providers of premium-quality, natural, nutrition, personal care, and household products.

Don’t forget to take you Healthprint !

All photos are by me, Lisa Wright Burbach –  Feel free to share, but please give credit to the source.  Thank you.

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