Happy Valentine’s Day! This is one of my favorite holidays because it always involves chocolate treats.
Like many people though, I need to be very careful about what I eat since I have a strong family history of heart disease. That’s why I came up with this recipe for Heart Smart Black Bean Brownies. They’re the perfect way to indulge my palate while taking care of my heart.
This delectable treat is naturally sweetened and contains these three hearth healthy ingredients:
Black Beans: contain multiple phytochemicals (polyphenols, terpenoids, and anthocyanin) that can reduce the inflammation and oxidative stress that contribute to heart disease.
Cocoa: contains unique phytonutrients known as flavanols that have been shown to support healthy circulation and blood flow.
Walnuts: contain a certain type of fat called alpha-linoleic acid which acts as an anti-inflammatory agent and has actually been shown to help reduce plaque buildup in coronary arteries and improve cholesterol levels.
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Heart Smart Black Bean Brownies These delicious brownies are packed with heart-healthy nutrients from the black beans, cocoa, and walnuts. And best of all, they are naturally sweetened. Enjoy! Makes 16 squares INGREDIENTS
DIRECTIONS Preheat the oven to 350°F. Lightly oil an 8 x 8-inch baking pan or dish. Remove the pits from the dates and soak in 1/4 cup warm water for about 10 minutes. Put the dates and water in a food processor and chop into a paste. Add beans to the food processer and blend until smooth. Add the melted coconut oil or butter, eggs, and vanilla, and blend again until all smooth. Scrape down the sides of the bowl as needed. Add the baking powder and cocoa powder and process until smooth. Pour the batter into the prepared pan and smooth the top with a rubber spatula. Scatter the chopped nuts on top and gently press them into the mixture. Bake about 35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in the pan before slicing into 2-inch squares. Recipe note Be sure that the dates are not hard or too dry as you will end up with a crumbly mess. Don’t use dates that have been sitting around for months. |
Wishing you a Valentine’s Day filled with love, happiness, and delicious healthy food!
Lorraine Matthews-Antosiewicz, MS, RD
