Black Bean Brownies

Another recipe that uses black beans (others include Black Almond Fudge and Red Velvet Brownies) to make chocolaty brownies. They are egg-free low in fat, using applesauce as a butter/egg/oil substitute. The original recipe from the Veggie Inspired website calls them Fudgy Mocha Brownie Hearts. I added in oats and reduced the liquid sweetener to they're a bit more substantial and not as fudgy as the ones from the original website. I didn't have a heart-shaped cookie cutter so mine are just plain squares! The instant coffee gives the brownies a subtle mocha taste.

Black Bean Brownies
Makes 8

Ingredients:
- 420g / 15oz / 1 can black beans (no salt added), drained
- 80g / 3oz oat flour
- 13g / 2tbsp flaxseed meal
- 20g / 4tbsp cocoa powder, unsweetened
- 1tbsp instant coffee (optional)
- 2tsp baking powder
- 1/8tsp salt
- 60g / 3tbsp agave nectar OR honey
- 112g / 4oz applesauce, unsweetened
- 2tsp vanilla extract

Method:

• In a large bowl, combine the oat flour, flaxseed meal, cocoa powder, baking powder, salt and instant coffee.
• Using a food processor, blend the drained black beans, agave nectar, applesauce and vanilla  into a smooth purée.
• Add the wet ingredients into the bowl and stir to combine.
• Pour the batter into an 8x8 baking pan or loaf tin, lined with parchment paper, and bake at 175C / 350F for 30 minutes.
• Remove from the oven and let the pan for 10-15 minutes as the batter will still be quite soft. 
• Transfer on to a wire rack and cool for another 20 minutes before slicing into squares. ENJOY!

Nutritional Information:

Chocolate Orange Squares

These raw chocolate orange squares are super tasty.  I couldn't help taking photos of this dessert as I enjoyed every mouthful! That being said, they are very high in sugar - something which I try to avoid. It's hard to keep sugar levels low when cooking/baking with fruit (dates and oranges) and then adding in extra sugars (agave nectar or honey). If I make these squares again, I may reduce the amount of liquid sweetener to by 1-2 tablespoons to see if there's a big difference in taste.

These squares really remind me of Terry's Chocolate Orange. I haven't eaten a chocolate orange in years. I think my recipe below is darker and richer than the milk chocolate oranges first made in 1932 by Terry's of York.

Chocolate Orange Squares
Makes 9

Ingredients:
Base:
- 120g / 4.5oz oats
- 120g / 4.5oz flour (I use whole wheat)
- 40g / 8tbsp cocoa powder, unsweetened
- 1/8tsp salt
- 120g / 4.5oz dates, pitted, soaked and drained (reserving 60ml)
- 80g / 4tbsp agave nectar OR honey
- 1-2 orange zested and juiced
- 60ml / 4tbsp squeezed orange juice
- 60ml / 4tbsp date water

Frosting:
- 96g / 6tbsp almond butter, warmed
- 5g / 1tbsp cocoa powder
- 20g / 1tbsp agave nectar
- 90ml / 3floz - squeezed orange juice

Method:

• For the chocolate orange base, mix all the ingredients in a food processor, adding the oats, flour, cocoa powder and salt first, then adding in the dates, agave nectar, orange zest, juice and date liquid.
• Spread the mixture into a brownie tin and press down to compact.
• Place in the fridge and then make the frosting by stirring all the ingredients together.
• Spread the frosting over the base mixture and leave it to set in the fridge for about 2-3 hours. 
• Cut into 9 squares. ENJOY!

Nutritional Information:

Pumpkin Chocolate Cake

As it's October, and the seasons are changing, pumpkins are beginning to appear in supermarkets as well as on door-steps and in lattes! The beauty of stocking canned pumpkin purée in my pantry means I can cook and bake with it all year round. A particular favourite meal is my Pumpkin, Kale, Ginger, Tofu Curry.

In the past I've made chocolate brownies using pumpkin and also a gooey chocolate fudge cake which is gluten, dairy and grain free. I wanted to combine both recipes and adapt them slightly to get a soft chocolaty cake with less fats than the pumpkin brownie and less sugar than the fudge cake. The brownie recipe uses more nut butter and coconut oil than the recipe below and the fudge cake has a high sugar content due to the chocolate sauce drizzled on top.

The brownie recipe also calls for flax-egg but I used aquafaba (chickpea liquid) instead and added the dry flaxseed to the flour, thus reducing the amount of flour needed by a quarter. If flaxseed is not to hand, a whole cup (120g) of flour or oat flour can be used.

If served with ice cream (frozen bananas), this would be an excellent dessert!

Pumpkin Chocolate Cake
Makes 8

Ingredients:
- 32g / 2tbsp nut butter (I use cashew or almond butter)
- 15ml / 1tbsp coconut oil, melted
- 20g / 1tbsp agave nectar OR honey
- 45ml / 3tbsp aquafaba / bean liquid
- 160g / 6oz pumpkin purée
- 1tsp vanilla extract
- 90g / 3oz flour (I use whole wheat)
- 26g / 4tbsp flaxseed meal
- 20g / 4tbsp cocoa powder, unsweetened
- 1tsp baking powder
- 1/2tsp cinnamon
- 40g / 1.4oz dark chocolate, chopped OR chocolate chips

Method:

• In a bowl, combine nut butter, coconut oil, honey, aquafaba, pumpkin and vanilla.
• In another bowl, mix together the flour, flaxseed, cocoa, baking powder and cinnamon. 
• Fold the dry ingredients into wet ingredients and stir until well mixed. 
• Stir in the chopped chocolate (or chips).
• Spread the mixture in an 8x8 baking tray or loaf tin and bake for 30 minutes at 175C / 350F.
• Allow to cool on a wire rack before slicing. ENJOY!

Nutritional Information:

Sweet Potato Brownies

We all know sweet potatoes taste great and are really nutritious. Antioxidants and anti-inflammatory properties are just a couple of health benefits.

We also all know that brownies are delicious but traditional ones are full of sugar! That's why I prefer to make versions using natural sugars from fruits and vegetables - like these sweet potato brownies!

The potato skins aren't needed in this recipe but the skins can be enjoyed as a healthy snack. In fact, after reading an article on the internet about sweet potato skins, I learnt that the skins have more fibre than a serving of oatmeal and beta carotene found in baked skins is an antioxidant that is converted into vitamin A in the body, which in turn improves our eye sight and strengthens the immune system.

It is recommended to include some fat in a sweet potato-containing meal if the full beta-carotene benefits of this root vegetable want to be enjoyed. 3-5 grams of fat per meal significantly increases a person's uptake of beta-carotene from sweet potatoes.

I originally saw this recipe for Sweet Potato Brownies on the Deliciously Ella blog. The ingredients are similar but as sweet potatoes contain a lot of natural sugar, along with the dates, I only added 1tbsp of honey. The recipe below still contains 12.6g sugar.

Sweet Potato Brownies
Makes 8

Ingredients:
- 450g / 16oz sweet potato
- 80g / 3oz dates, pitted, soaked and drained
- 20g / 1tbsp honey
- 5ml / 1tsp vanilla extract
- 80g / 3oz oat flour
- 28g / 1oz almonds, ground
- 20g / 4tbsp cocoa powder, natural unsweetened

Method:

• Bake the sweet potato in the skins, either in the oven or microwave and then scoop out the flesh. Set the skins aside (use in another recipe or eat as a snack).
• Blend the flesh in a food processor along with the dates, honey and vanilla. 
• In a bowl combine the oat flour, almonds and cocoa powder.
• Add the sweet potato date mixture and stir to combine.
• Spoon mixture into a 9x9 baking tray or loaf pan.
• Bake for 20 minutes at 175C / 350F.
• Cool on a wire rack and cut into 8 slices. ENJOY!

Nutritional Information:

Red Velvet Brownies

Very similar to my Beetroot Brownies, this Red Velvet version uses black beans as well as beetroot. I used maple syrup in this recipe but I usually use honey as my liquid sweetener of choice. If using honey, I add a table spoon of water as honey is a little thicker than maple syrup.

Black beans are great in sweet treats - try my Black Almond Fudge for starters.

Red Velvet Brownies
Makes 12

Ingredients:
- 120g / 4oz oat flour
- 20g / 4tbsp cocoa powder, unsweetened
- 1/2tsp baking powder
- 60ml / 4tbsp coconut oil
- 60ml / 4tbsp maple syrup OR 60g / 3tbsp honey plus 1tbsp water
- 80ml / 3floz almond milk, unsweetened
- 1tsp vanilla extract
- 140g/ 5oz black beans, (I use no salt added)
- 240g / 8.5oz beetroot (I use no salt added canned beets)
- 40g / 1.4oz dark chocolate, chopped OR chocolate chips

Method:

• In a mixing bowl, combine the oat flour, cocoa powder and baking powder.
• Add the oil, maple syrup or honey, milk and vanilla.
• Using a food processor, blend together the black beans and beets and then add to the mixing bowl.
• Finally stir in the chopped chocolate / chocolate chips.
• Pour batter into a 8x8 baking tray lined with parchment.
• Bake in the oven at 190C / 375F for 25-30 minutes. 
• Allow to cool completely before slicing. ENJOY!

Nutritional Information:

Pumpkin Courgette Brownies

Another mash up of two brownie recipes:
Pumpkin Brownies
Beetroot Courgette Brownies

Through experimentation - mostly as a result of discovering what's leftover in my fridge - I've learned that any of the following can be combined with basic ingredients to make healthier versions of traditional chocolate brownies:
beetroot, pumpkin, courgette, sweet potato (not tried yet).

The basic ingredients for the brownies are simply:
flour/oats, baking powder, cocoa powder, egg/flax egg, apple sauce/coconut oil, honey and some dark chocolate.

Pumpkin Courgette Brownies
Makes 8

Ingredients:
- 110g / 4oz courgette, grated
- 125g / 4.5oz pumpkin purée
- 120g / 4.5oz flour (I use whole wheat)
- 20g /4tbsp cocoa powder, natural unsweetened
- 1tsp baking powder
- 20g / 1tbsp honey
- 1 egg, beaten
- 30ml / 2tbsp coconut oil, melted and slightly cooled
- 1tsp vanilla extract
- 40g / 1.4oz dark chocolate chips or chopped

Method:

• In a bowl stir together the grated courgette and pumpkin purée.
• In a large bowl, stir together the dry ingredients (flour, cocoa powder, baking powder).
• Add in the wet ingredients (honey, egg, coconut oil, vanilla extract).
• Stir in the beet courgette mixture.
• Finally, stir in the chopped chocolate or chocolate chips.
• Pour batter into a loaf tin or 8x8 pan (lined with parchment paper or sprayed with cooking spray).
• Cook at 175C / 350F for 30 minutes.
• Cool on a wire rack and cut into 8 squares. ENJOY!

Nutritional Information:

Raw Chocolate Brownies

These brownies are different to previous versions in that they are no-cook and do not contain any vegetables! They are also egg-free and flour-free. They're utterly delicious but are quite calorific in terms of fats and sugars. Plus, the recipe below has to be divided into 16, whereas my other brownies are cut into 8. Sadly, there's less brownie to consume per serving but they are very satisfying and every bite is a chocolate dream!

Other no-cook brownies include my Mint Chocolate Brownies. Whilst my Peppermint Chocolate Squares aren't technically called brownies, they are no-cook, and do include nuts, coconut oil, honey and cocoa powder - just like the recipe below.

I adapted this recipe from the Oh She Glows blog - Two-Layer Raw Chocolate Brownies - omitting additional walnuts, cacao nibs and salt.

Raw Chocolate Brownies
Makes 16

Ingredients:
For the base:
- 120g / 4.5oz walnuts
- 80g / 8tbsp hemp seeds (raw shelled)
- 160g / 6oz dates, pitted, soaked and drained (I use Medjool)
- 40g / 8tbsp cocoa powder, natural unsweetened
- 1.5tsp vanilla extract

For the chocolate topping:
- 120ml / 8tbsp coconut oil, melted and slightly cooled
- 40g / 8tbsp cocoa powder, natural unsweetened
- 80g / 4tbsp honey
- 1/2tsp vanilla extract

Method:

• In a food processor, process the walnuts into fine crumbs.
• Add the hemp seeds and the drained dates and process until finely chopped and sticky.
• Add the cocoa powder and vanilla, and process until thoroughly combined.
• Press mixture into a loaf tin or 8x8 pan (lined with parchment paper).
• Place in the freezer for 10 minutes.
• Meanwhile make the chocolate topping by mixing the coconut oil, cocoa powder, honey and vanilla together.
• Remove the brownie base from the freezer and pour over the chocolate topping.
• Place in the fridge for 10-20 minutes until the topping has set and the brownie is firm enough to slice.
• Cut into 16 squares.
• Store in the fridge. ENJOY!

Nutritional Information:

Beetroot Courgette Brownies

This is a complete mash up of my two brownie recipes:
Beetroot Brownies
Chocolate Courgette / Zucchini Brownies

In the future, I think I'll be tempted to make this version if I can both beetroot and courgettes to hand. It's a perfect mix of gooey chocolaty sweetness, with each brownie giving modest amounts of fats (6.3g from coconut oil) and sugars (5g from honey and dark chocolate) in only 121 calories!

Beetroot Courgette Brownies
Makes 8

Ingredients:
- 85g / 3oz beetroot (I use no added salt canned beets)
- 120g / 4oz courgette, grated
- 40g / 1.4oz oat flour
- 40g / 1.4oz flour
- 20g /4tbsp cocoa powder, natural unsweetened
- 1.5tsp baking powder
- 20g / 1tbsp honey
- 1 egg, beaten
- 30ml / 2tbsp coconut oil, melted and slightly cooled
- 1tsp vanilla extract
- 40g / 1.4oz dark chocolate chips or chopped

Method:

• Blend the beetroot in a food processor to make a puree.
• Stir in the grated courgette.
• In a large bowl, stir together the dry ingredients (oat flour, flour, cocoa powder, baking powder).
• Add in the wet ingredients (honey, egg, coconut oil, vanilla extract).
• Stir in the beet courgette mixture.
• Finally, stir in the chopped chocolate or chocolate chips.
• Pour batter into a loaf tin or 8x8 pan (lined with parchment paper or sprayed with cooking spray).
• Cook at 175C / 350F for 20-25 minutes.
• Cool on a wire rack and cut into 8 squares. They should be a little gooey. ENJOY!

Nutritional Information:

Chocolate Hazelnut Spread

In addition to my first chocolate nut spread recipe - made with almonds - this hazelnut version is like the original Nutella. As highlighted in the previous post, the first ingredient in Nutella isn't nuts, but sugar! A two tablespoon serving has 200 calories, 12g fat and 21g sugar. Full nutritional information is here.

I love snacking, so spreading this healthier alternative to Nutella on top of rice cakes makes a tasty treat. A 30g serving of the recipe below only has 119 calories and less than 9g fat and just over 5.5g sugar.

Chocolate Hazelnut Spread
Makes 10 (30g) servings
Click HERE for a printable recipe card.

Ingredients:
- 140g / 5oz hazelnuts, roasted
- 60g / 3tbsp honey
- 25g / 5tbsp cocoa powder, natural unsweetened
- 75ml / 5tbsp almond milk, unsweetened

Method:
If not already roasted, toast the hazelnuts in the oven for about 10 minutes at 190C / 375F. Remove shells by rubbing nuts between palms.
In a food processor, pulse the nuts into a powder and then keep blending until a smooth butter/paste is formed.

Add all the remaining ingredients and mix together.

Spoon into an air tight container and store in the fridge. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

On-the-Go Snacks - Sweet

I am always eating! One of the difficult things about this fact is planning ahead and ensuring I have sufficient, appropriate and healthy foods (and drinks) throughout the day. It does take time, effort and preparation. If I didn't do this, I'd end up wasting money - and making poor nutritional choices - at supermarkets and cafes grabbing snacks to keep me going when I'm out and about.

Below are my top 10 recipes for 'sweet' on-the-go snacks. Another blog post coming soon will feature 'savoury' snacks.

A full list of snacks on my blog can be found here.

On-the-Go Snacks - Sweet

Apricot Oat Slice

Banana Oat Energy Bars

Banana Walnut Bran Bread

Beetroot Brownies OR Courgette Brownies

 

Black Almond Fudge

Chia or Flaxseed Lemon Bread

Chocolate Chickpea Dough Ball Cookies

Oatmeal Energy Bars

Peppermint Chocolate Squares

Sunshine Muffins

Banana Chocolate Mousse

This rich mousse can be made with pumpkin or sweet potato puree. It is naturally vegan, gluten free, low sodium, cholestrol free, high fibre, and dairy free.

The sugar content is high per serving but this is due to the natural sweetness from the bananas and dates; there are no added sugars.

It can be used as a simple pie filling when poured on top of a cashew pie base or almond pie crust. Or, fresh fruit can be added to make an easy parfait!

Banana Chocolate Mousse
Makes 4

Ingredients:
- 400g / 14.5oz banana
- 40g / 1.4oz dates, pitted, soaked and drained
- 28g / 1oz nut butter
- 180ml / 6floz almond milk, unsweetened
- 40g / 8tbsp cocoa powder, unsweetened
- 20g / 3tbsp flaxseed meal
- 1tsp vanilla extract
- 1/2tsp cinnamon

Method:
In a food processor, blend together the banana into a purée.
Add all the other ingredients and blend.

Spoon in dishes and refrigerate for several hours before serving. ENJOY!

Nutritional Information:

Chocolate Fudge Cake

This chocolate fudge cake is gluten, dairy and grain free. I can't remember the last time I ate such a delicious gooey chocolate cake that was healthy - or at least healthier than store-bought or restaurant versions!

The unconventional ingredients are flaxseed and pumpkin puree.

A little nut butter or a tbsp coconut oil and egg (or aquafaba for an egg-free version) are mixed with cocoa powder and honey. I also added in a small amount of chopped dark chocolate. The icing on the cake (quite literally) is some confectioners sugar (icing sugar) and a small amount of cocoa powder.

I came across this recipe from the Top With Cinnamon Blog. I usually adapt the ingredients and/or method a little but this recipe was perfect so besides the measurements (I reduced the # of tbsps of honey), I followed along diligently. That being said, the second time I made this cake, I did use coconut oil instead of cashew butter. The nutritional content for an ounce of cashews is very similar to a tablespoon of coconut oil.

The urge to eat two pieces of cake - one after the other - was incredibly difficult to resist, especially as it was warm and sticky whilst cooling from the oven. At only 148 calories per slice, it wouldn't have been terribly gluttonous! If compared to the Betty Crocker cake mix that can be purchased from the supermarket, one slice of this cake is 280 calories and contains a questionable mix of ingredients.

Betty Crocker Chocolate Fudge Cake Mix

Chocolate Fudge Cake

Makes 8 squares/slices

Ingredients:

- 52g / 8tbsp flaxseed meal
- 40g / 8tbsp cocoa powder, unsweetened
- 1tsp baking soda
- pinch of salt (optional)
- 1tsp vanilla extract
- 1 egg, beaten OR 45ml / 3tbsp aquafaba/bean liquid
- 80g / 4tbsp honey OR agave nectar
- 150g / 5.4oz pumpkin puree
- 28g / 1oz cashew butter OR 15ml / 1tbsp coconut oil
- 30g / 1oz dark chocolate, chopped OR chocolate chips
- 15g / 2tbsp confectioners sugar / icing sugar
- 2g / 1tsp cocoa powder, unsweetened
- 1tsp almond milk OR water

Method:

• Stir together the flaxseed, cocoa, baking soda and salt in a bowl.
• In a jug, whisk together the vanilla, egg (OR 3tbsp aquafaba), honey, pumpkin purée and cashew butter (OR 1 tbsp coconut oil) with a fork. 
• Pour into the dry ingredients and mix until well combined.
• Pour into a loaf pan lined with parchment. 
• Scatter the chocolate and push into the batter. 
• Bake in the oven at 175C/350F for 30-35 minutes.
• Stir together the confectioners sugar / icing sugar and cocoa powder, then stir in almond milk or water.
• Spoon over the cake whilst it is cooling. 
• Cut into 8 squares or slices.
• ENJOY whilst warm and gooey!

Nutritional Information: