Healthy Recipes

Black Bean Brownie

Full of fiber, flourless and lightly-sweetened, these brownies are filling and delicious, making them a healthy treat for everyone. Make a double batch and freeze them for a future occasion.

Yield: 16 2-inch squares

Healthy Recipes - Black Bean Brownie

Add crunch and more protein with walnuts!

Ingredients

15 oz can black beans, drained

3 large eggs

1/3 cup coconut oil, melted

¼ cup raw cocoa power

½ cup honey

1/3 cup hemp seeds

2 teaspoons vanilla extract

½ cup mini dark chocolate chips

¼ teaspoon sea salt

Instructions

  1. Preheat oven to 350°F. Grease an 8” x 8” baking pan
  2. Place beans, eggs, melted coconut oil, cocoa powder, honey, vanilla and salt into processor bowl and blend until smooth.
  3. Remove blade and gently stir in chips and hemp seeds. Pour into pan.
  4. Bake for 30-45 minutes until center springs back upon touch or toothpick comes out dry.
  5. Cool in pan 5 minutes and flip over onto flat surface.
  6. Cool completely before cutting into squares.

Variations

  • Use ¼ cup chopped walnuts instead of chocolate chips
  • Use 1/3 cup chia seeds instead of hemp seeds.
  • Try 100% maple syrup or agave nectar syrup instead of honey for different kinds of sweetness.

Banana Chocolate Chip Muffins

Bananas provide a lot of value to dessert dishes. They add sweetness, fiber and a flavor that most people enjoy. The earthy spices add a depth of flavor and the outcome is a mildly sweet and very satisfying treat. The chocolate chips are included for people who prefer more sweetness, more chocolate, or both.

Yield: 18 muffins or 3 dozen mini muffins

Ingredients

2 cups whole wheat pastry flour or unbleached all-purpose flour

½ teaspoon salt

1 teaspoon baking powder

1 teaspoon baking soda

¾ teaspoon allspice

¼ teaspoon cardamom

½ teaspoon cinnamon

2¼ cups mashed bananas (from about 5 large ripe bananas)

⅓ cup canola oil

⅓ cup honey

½ cup finely chopped walnuts, divided

½ cup mini dark chocolate chips

Instructions

  1. Preheat oven 350o Line muffin tins with paper cups or grease with oil or pan spray.
  2. In a large bowl, sift the flour, salt, baking powder, baking soda, allspice, cardamom and Set aside.
  3. Measure the canola oil and pour into a standing mixer or large bowl. Then measure the honey in the same cup so that it will slide out easily into the bowl. Add the mashed bananas and mix well.
  4. Pour the dry ingredients into the wet ingredients and combine by hand or with the electric mixer. Fold in half of the walnuts and the chocolate chips.
  5. Pour into muffin tins. Sprinkle with the reserved walnuts.
  6. Bake for 20 minutes or about half that time for mini muffins. Test for doneness by pressing with a finger to see if the center of a muffin bounces back, or determine doneness by inserting a toothpick in the center of a muffin to see if it comes out dry.

Variations

  • For a gluten-free version, use gluten-free flour plus ½ teaspoon xantham gum (if it’s not already included in the flour mix).
  • Instead of honey, use ½ cup Lundberg’s brown rice syrup.
  • Omit the chocolate chips and/or the nuts.

Chocolate Trail Mix Bark

An easy and creative way to embellish good quality chocolate when you want to impress your guests is to make your own chocolate bark. Enrich each bite with a sweet, crunchy and chewy sensation for a healthy, luscious dessert.

Yield: 10 2-inch pieces

Ingredients

¼ cup chopped walnuts and/or almonds

¼ cup dried blueberries, raisins and/or cranberries

2 tablespoons sunflower, pumpkin and/or chia seeds

¼ cup crispy rice cereal

3.5 oz. 70-80% dark chocolate bar

Instructions

  1. Line a 9×13” baking sheet with parchment paper, waxed paper or aluminum foil.
  2. Combine the nuts, dried fruit, seeds and cereal in a small bowl and set aside.
  3. Heat the chocolate in a double boiler or an ovenproof bowl set over a pan of simmering water.

Or microwave at 50% power for 1 minute, then in 30-second intervals until melted, stirring between each. Stir just until the chocolate is melted and smooth, making sure no water gets into the chocolate.

  1. Add the dry ingredients to the warm chocolate, stir to combine and immediately pour the mixture onto the prepared baking sheet. Spread the mixture evenly with a spatula.
  2. Refrigerate for about 30 minutes until firm. Break the chocolate up into about 10 pieces and store in an airtight container at room temperature or in the refrigerator.

 

Variations

  • Other mix-ins could include 1 tablespoon of shredded coconut or your choice of other nuts, dried fruit and seeds not used in this recipe. Remember to chop larger nuts and dried fruit into very small pieces before stirring into the chocolate.

Chia Seed Pudding

The tiny black chia seeds have become a new, popular super food because of their high fiber, protein and mineral content. Most notably, their ability to absorb 10-12 times their weight in liquid and to become gel-like will help to make you feel full and satisfied. Because chia seeds have a very mild taste, they are easy to incorporate into your diet. Sprinkle them on any food, or mix them into yogurt, smoothies, drinks and hot cereals. I love to eat them by creating puddings that can be mixed together in minutes.

Yield: 4 ½-cup servings

 

Ingredients

1 cup milk or dairy-free alternative

1 medium ripe banana

⅓ cup fresh or frozen pineapple pieces

2 tablespoons agave syrup or honey

¼ cup chia seeds

Dark chocolate for garnish

Instructions

  1. Place the milk, banana, pineapple and sweetener in a blender and process until smooth and well combined.
  2. Add chia seeds to the blender and run for 5 seconds.
  3. Pour mixture into a lidded container and place in the refrigerator for 2-3 hours to thicken.
  4. Garnish the top of each serving with chocolate shavings created by using a vegetable peeler or knife to shave the edge of a chocolate bar.
  5. Serve as is, or create a parfait by layering the pudding into serving bowls with sliced fruit in between the layers.

Variations

  • Replace the pineapple with fresh or frozen mangos, peaches, blueberries, strawberries or papaya.
  • Try coconut, soy, almond or rice milk as alternatives to cow’s milk.
  • For chocolate lovers, add 1 teaspoon unsweetened cocoa powder to the mix.
  • Other flavors to add to the mixture: 1 teaspoon grated fresh ginger, 1 teaspoon pure vanilla extract, or 1 tablespoon unsweetened shredded coconut.

Black Bean Brownie

Full of fiber, flourless and lightly-sweetened, these brownies are filling and delicious, making them a healthy treat for everyone. Make a double batch and freeze them for a future occasion.

Yield: 16 2-inch squares

Add crunch and more protein with walnuts!

Ingredients

15 oz can black beans, drained

3 large eggs

1/3 cup coconut oil, melted

¼ cup raw cocoa power

½ cup honey

1/3 cup hemp seeds

2 teaspoons vanilla extract

½ cup mini dark chocolate chips

¼ teaspoon sea salt

Instructions

  1. Preheat oven to 350°F. Grease an 8” x 8” baking pan
  2. Place beans, eggs, melted coconut oil, cocoa powder, honey, vanilla and salt into processor bowl and blend until smooth.
  3. Remove blade and gently stir in chips and hemp seeds. Pour into pan.
  4. Bake for 30-45 minutes until center springs back upon touch or toothpick comes out dry.
  5. Cool in pan 5 minutes and flip over onto flat surface.
  6. Cool completely before cutting into squares.

Variations

  • Use ¼ cup chopped walnuts instead of chocolate chips
  • Use 1/3 cup chia seeds instead of hemp seeds.
  • Try 100% maple syrup or agave nectar syrup instead of honey for different kinds of sweetness.
Banana Chocolate Chip Muffins

Bananas provide a lot of value to dessert dishes. They add sweetness, fiber and a flavor that most people enjoy. The earthy spices add a depth of flavor and the outcome is a mildly sweet and very satisfying treat. The chocolate chips are included for people who prefer more sweetness, more chocolate, or both.

Yield: 18 muffins or 3 dozen mini muffins

Ingredients

2 cups whole wheat pastry flour or unbleached all-purpose flour

½ teaspoon salt

1 teaspoon baking powder

1 teaspoon baking soda

¾ teaspoon allspice

¼ teaspoon cardamom

½ teaspoon cinnamon

2¼ cups mashed bananas (from about 5 large ripe bananas)

⅓ cup canola oil

⅓ cup honey

½ cup finely chopped walnuts, divided

½ cup mini dark chocolate chips

Instructions

  1. Preheat oven 350o Line muffin tins with paper cups or grease with oil or pan spray.
  2. In a large bowl, sift the flour, salt, baking powder, baking soda, allspice, cardamom and Set aside.
  3. Measure the canola oil and pour into a standing mixer or large bowl. Then measure the honey in the same cup so that it will slide out easily into the bowl. Add the mashed bananas and mix well.
  4. Pour the dry ingredients into the wet ingredients and combine by hand or with the electric mixer. Fold in half of the walnuts and the chocolate chips.
  5. Pour into muffin tins. Sprinkle with the reserved walnuts.
  6. Bake for 20 minutes or about half that time for mini muffins. Test for doneness by pressing with a finger to see if the center of a muffin bounces back, or determine doneness by inserting a toothpick in the center of a muffin to see if it comes out dry.

Variations

  • For a gluten-free version, use gluten-free flour plus ½ teaspoon xantham gum (if it’s not already included in the flour mix).
  • Instead of honey, use ½ cup Lundberg’s brown rice syrup.
  • Omit the chocolate chips and/or the nuts.
Chocolate Trail Mix Bark

An easy and creative way to embellish good quality chocolate when you want to impress your guests is to make your own chocolate bark. Enrich each bite with a sweet, crunchy and chewy sensation for a healthy, luscious dessert.

Yield: 10 2-inch pieces

Ingredients

¼ cup chopped walnuts and/or almonds

¼ cup dried blueberries, raisins and/or cranberries

2 tablespoons sunflower, pumpkin and/or chia seeds

¼ cup crispy rice cereal

3.5 oz. 70-80% dark chocolate bar

Instructions

  1. Line a 9×13” baking sheet with parchment paper, waxed paper or aluminum foil.
  2. Combine the nuts, dried fruit, seeds and cereal in a small bowl and set aside.
  3. Heat the chocolate in a double boiler or an ovenproof bowl set over a pan of simmering water.

Or microwave at 50% power for 1 minute, then in 30-second intervals until melted, stirring between each. Stir just until the chocolate is melted and smooth, making sure no water gets into the chocolate.

  1. Add the dry ingredients to the warm chocolate, stir to combine and immediately pour the mixture onto the prepared baking sheet. Spread the mixture evenly with a spatula.
  2. Refrigerate for about 30 minutes until firm. Break the chocolate up into about 10 pieces and store in an airtight container at room temperature or in the refrigerator.

 

Variations

  • Other mix-ins could include 1 tablespoon of shredded coconut or your choice of other nuts, dried fruit and seeds not used in this recipe. Remember to chop larger nuts and dried fruit into very small pieces before stirring into the chocolate.
Chia Seed Pudding

The tiny black chia seeds have become a new, popular super food because of their high fiber, protein and mineral content. Most notably, their ability to absorb 10-12 times their weight in liquid and to become gel-like will help to make you feel full and satisfied. Because chia seeds have a very mild taste, they are easy to incorporate into your diet. Sprinkle them on any food, or mix them into yogurt, smoothies, drinks and hot cereals. I love to eat them by creating puddings that can be mixed together in minutes.

Yield: 4 ½-cup servings

 

Ingredients

1 cup milk or dairy-free alternative

1 medium ripe banana

⅓ cup fresh or frozen pineapple pieces

2 tablespoons agave syrup or honey

¼ cup chia seeds

Dark chocolate for garnish

Instructions

  1. Place the milk, banana, pineapple and sweetener in a blender and process until smooth and well combined.
  2. Add chia seeds to the blender and run for 5 seconds.
  3. Pour mixture into a lidded container and place in the refrigerator for 2-3 hours to thicken.
  4. Garnish the top of each serving with chocolate shavings created by using a vegetable peeler or knife to shave the edge of a chocolate bar.
  5. Serve as is, or create a parfait by layering the pudding into serving bowls with sliced fruit in between the layers.

Variations

  • Replace the pineapple with fresh or frozen mangos, peaches, blueberries, strawberries or papaya.
  • Try coconut, soy, almond or rice milk as alternatives to cow’s milk.
  • For chocolate lovers, add 1 teaspoon unsweetened cocoa powder to the mix.
  • Other flavors to add to the mixture: 1 teaspoon grated fresh ginger, 1 teaspoon pure vanilla extract, or 1 tablespoon unsweetened shredded coconut.

Let’s Get Cookin’

“The make-up of your optimal diet should be comprised of elements that fit your lifestyle and physical needs”

— The Recipe for a Healthy Life Cookbook