Black Bean Brownies

Black beans in brownies?? YES!

This trend has been around for a few years now. The first time I made black bean brownies was in 2015…I was getting ready to pack up my car and move to California to attend Loma Linda University to become a registered dietitian.  Before I left for school, I made my family a special treat…and I didn’t tell them what was in it…

Now, I am going to give you a little background on my childhood…when I was a little girl, maybe 6 or 7, I LOVED “playing” in my mom’s kitchen experimenting with foods…that could be why I decided to become a dietitian and do recipe development professionally!

I can remember making a jello dessert and putting what I thought was orange zest in it for a little extra flavor…turns out I was zesting too much and ended up putting the orange peeling in it instead…and my brothers never let me forget it! They’re always kind of afraid to try new foods I make despite the fact that I’ve gotten wayyyyy better at recipe development.

Back to before I moved away, I made a special dessert for my last night in North Carolina…I made black bean brownies. After everyone took a bite and decided they tasted good, I had them guess what they thought was in it…no one knew!

“Black beans!” Course, we grew up eating beans so my brothers weren’t too put off…but my sister-in-law was like “Ew, gross” and decided they were not fit to eat. However, everyone else LOVED them, and you will to!

 

I’ve adapted my recipe over the years. Today I am using black beans and sweet potato in this recipe and I guarantee you will love it! Fudgey, smooth, and perfect for a warm, brownie sundae!

Black Bean Brownies

  • Servings: 16 squares
  • Difficulty: easy
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Ingredients

1 can black beans

1/2 c almond flour

1/2 c sweet potato

1/2 c unsweetened apple sauce

1/4+ 2 tbs maple syrup

2 T cocoa powder

1/4 tsp salt

1/2 tsp baking powder

1 T vanilla

1/2 c dark chocolate chips

Directions

  1. Preheat oven to 350 degrees.
  2. Drain and rinse black beans very well.
  3. Add to high powered blender or food processor.
  4. Add almond flour, sweet potato, unsweetened applesauce, maple syrup, cocoa powder, salt, baking powder and vanilla to blender/food processor.
  5. Blend until smooth.
  6. Add to mixing bowl and fold in chocolate chips.
  7. Pour mixture into greased baking dish.
  8. Sprinkle more chocolate chips on top.
  9. Bake at 350 for 25-35 minutes.
  10. If brownies are still goopy, bake for additional 5-10 minutes and let cool. The batter will thicken as it cools.
  11. Enjoy!!!

Have you ever tried black bean brownies ??

Until next time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian

Follow me one social media!

@livebetterwithkatdetter

 

 

HEALTHY Tahini Chocolate Chip Cookies

“Say what? Who would put tahini in a dessert?”
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I  thought the same thing when I first saw a recipe using it…tahini is usually used as a creamy binder in hummus and salad dressings…

However, I formed my own chocolate chip cookie recipe using it and I’m never going back! 100% husband approved, too!

 

 

 

 

Muffin Top Chocolate Chip Cookies

  • Servings: 20 cookies
  • Difficulty: easy
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Ingredients:

  • 1 cup oat flour
  • 1/2 cup walnut OR almond flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 egg
  • 1 ripe banana, mashed
  • 1/4 cup tahini
  • 1/4 cup maple syrup
  • 1/2 cup chocolate chips

Directions:

  1. Preheat oven to 325 degrees.
  2. Mix oat flour, walnut/almond flour, baking soda, baking powder, salt and cinnamon in a medium sized mixing bowl.
  3. In a different mixing bowl, add egg, mashed banana, tahini, and maple syrup and mix well.
  4. Add dry ingredients to wet ingredients and mix well.
  5. Fold in chocolate chips.
  6. Use a cookie scoop and put a dollop of cookie dough on a parchment paper lined (or greased) baking sheet.
  7. Sprinkle chocolate chips on top of cookies.
  8. Bake at 325 for 10 minutes or until golden on top.
  9. Transfer baked cookies to cooling rack.
  10. Enjoy!

 

Want to have desserts on the regular? Try making this healthy chocolate chip cookie recipe for a sweet treat the whole family can enjoy!

 

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD,LDN

Registered Dietitian

Follow me on social media! @livebetterwithkatdetter

Homemade Granola Bars

Another one of my go-to mid day snacks! Perfect for a pre-workout snack or dessert.

This recipe is a variation of my chocolate chip peanut butter energy bites  , and they are  even easier to make.

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Essentially using the same ingredients with different ratios, this recipe does not require any ball-forming but just a simple mixture of ingredients and placing in a baking dish to refrigerate for a few hours.

This recipe contains oatmeal, natural peanut butter, honey, unsweetened coconut, chia seeds, and dark chocolate chips. Protein + carbs + heart healthy fat to get you going.

*Nutrition Fact on Chia Seeds: high in fiber (good for digestion & feeling full), protein, calcium (for bone health), manganese (antioxidant to protect body from free radicals-damaging cells in body), and magnesium (protein production, muscle and nerve function, blood glucose control, and blood pressure regulation). Great addition to any baked good, smoothie, or jam.

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Homemade Granola Bars

  • Servings: 20 small squares
  • Difficulty: easy
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Ingredients:

  • 1 cup old fashioned oats
  • 1/4 cup natural peanut butter (unsweetened)
  • 1/4 cup honey
  • 2 tablespoons chia seeds
  • 2 tablespoons unsweetened coconut flakes
  • 1/4 cup dark chocolate chips/chunks

Directions:

  1. In a mixing bowl, add all ingredients listed above and mix well.
  2. Pour mixture in a small baking dish and refrigerate for at least 2 hours before cutting into squares.
  3. Once mixture is a firm consistency, cut into squares.
  4. Store in air tight container for up to a week (if they last that long).
  5. Enjoy for a pre workout snack or dessert!

 

I wanna know which one you all like better! The homemade granola bars or the energy bites 🙂

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

Facebook & Pinterest: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

 

 

Mini Egg Frittatas

What says Sunday brunch better than frittatas?  How about mini egg frittatas?

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What I love about this recipe is that it can be completely individualized person to person! If you are hosting a brunch and you have enough ramekins (or muffin tins), you can cater to each person’s favorite toppings!

Since it’s just the hubs and me, I stuck with 2 servings and mixed 2 eggs with salt & pepper and sauteed spinach and asparagus for his mini frittata.

As for me, I used 1 egg and 1 egg white, 1 ounce of shredded extra sharp white cheddar cheese, sauteed onion, spinach and asparagus.

Other additional toppings:

  • tomatoes
  • mushrooms
  • garlic
  • bell peppers
  • broccoli
  • carrots
  • Brussels sprouts
  • breakfast meats

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Mini Egg Frittatas

  • Servings: 2 individual servings
  • Difficulty: easy
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Ingredients:

  • 1/2 onion, chopped
  • 1 cup chopped fresh asparagus
  • 2 cups spinach, raw
  • 2 teaspoons of oil of choice or butter
  • 4 eggs
  • 1 ounce shredded cheese
  • salt & pepper to taste

Directions

  • Preheat oven to 350 degrees.
  • In a saucepan over medium heat, add oil/butter and saute onion, asparagus, and spinach for 3-5 minutes until spinach has wilted and veggies are cooked.
  • In a separate bowl, mix together eggs, cheese, and salt and pepper. Add sauteed veggies.
  • Pour egg mixture into greased ramekins.
  • Bake at 350 degrees for 20-25 minutes until eggs are cooked all the way through.
  • Enjoy with some toast and fruit on the side!

**Feel free to completely individualize each ramekin using different mixing bowls to add specific toppings that everyone will love!

What is your favorite way to prepare eggs?

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

 

Garlicky Spinach Dip

Who loves spinach dip?? 🙋‍♀️🙋‍♀️🙋‍♀️

What if I told you I’ve got a healthy spinach dip recipe?? Using tons of fresh spinach and garlic and instead of mayo or sour cream (like traditional spinach dip), I use nonfat Greek yogurt.

Greek yogurt is packed with protein which makes this appetizer more nutrient dense than traditional spinach dip.

For even more creaminess, I use Neufchâtel cheese. Essentially, it’s low fat cream cheese…I choose to use low fat animal products because they are lower in saturated fat. While our body needs fat, saturated fat (found in animal products) may increase total body cholesterol.

See full printable recipe details below, and be sure to tag @livebetterwithkatdetter in your creations!

Healthy Spinach Dip

  • Servings: 8 servings
  • Difficulty: easy
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Ingredients:

  • 3-4 cups fresh spinach, chopped
  • 5 cloves fresh garlic, minced
  • 1 cup nonfat Greek yogurt
  • 1-8 ounce block of Neufchâtel cheese
  • 1/2 cup mozzarella cheese
  • 1/2 cup Parmesan cheese
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic salt
  • 1 teaspoon Italian seasoning
  • Additional add ins: fresh broccoli and artichokes work well in the recipe too!

Directions:

  1. Preheat oven to 400 degrees.
  2. In a medium sized mixing bowl, add spinach, garlic, Greek yogurt, Neufchâtel cheese, mozzarella, Parmesan, onion powder, garlic salt, and Italian seasoning.
  3. Mix well.
  4. Add to baking dish and top with more cheese.
  5. Bake at 400 degrees for one hour or until bubbly. Let dip “rest” to thicken up.
  6. Serve with your favorite tortilla chips and fresh veggies!
  7. Enjoy!

What’s your favorite type of dip?

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Connect with me on social media!

FB & Pinterest: Live Better with Kat Detter

IG: @livebetterwithkatdetter

Dark Chocolate Bark

Happy Spring!

These little dark chocolate bark bites would be a great addition to your Easter festivities coming up! You can even  get a little festive by using fresh berries for an extra pop of color.

I kept mine simple with just chopped English walnuts and unsweetened dried cranberries variety and some with coconut and apricot.

Nutrition Tidbit: dark chocolate (70% or higher) may help in the prevention of chronic diseases because it is so high in antioxidants. English walnuts are high in omega 3 fatty acids which are great for brain and heart health. Lastly, cranberries are another antioxidant rich food and may help boost your immune system.

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See the #deats below and make use you tag @livebetterwithkatdetter in all of your creations!

Dark Chocolate Bark Bites

  • Servings: 12 pieces
  • Difficulty: easy
  • Print

Ingredients:

  • Wax paper
  • 1/2 cup chopped dark chocolate, 70% or higher (I used 85%)
  • 1 tablespoon coconut oil
  • 1/4 cup chopped English Walnuts
  • 1/4 cup unsweetened dried cranberries
  • 4 chopped apricots
  • 2 tablespoons shredded coconut flakes (unsweetened)

Directions:

  1. Lay out a sheet of wax paper.
  2. In a microwave safe bowl, add chocolate and coconut oil and heat for 30 seconds and stir. Continue to melt at 30 second intervals (stirring in between each round) until smooth.
  3. Spoon out a dollop of chocolate onto wax paper forming chocolate circles; recipe should yield 12 circles depending on how big you make them.
  4. Add toppings (walnuts, cranberries, apricots, coconut flakes).
  5. Refrigerate for 30 minutes or until hardened.
  6. Enjoy right away or store in freezer for a special event!

 

What do you think pairs well with chocolate?

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist
Follow me on social media!
Facebook & Pinterest: Live Better with Kat Detter
Instagram: @livebetterwithkatdetter

Avocado Caprese Bruschetta

With spring just in a few days, I wanted to share a fresh new spin on traditional bruschetta that would serve great as an appetizer, snack, or addition to any meal.

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Containing avocado (heart healthy fat), tomatoes (vitamin C, potassium, lycopene-antioxidant, and fiber), fresh parsley (vitamin K-aids in blood clotting, vitamin A-good for eye site, folate-prevent neural tube defects in pregnancy, and iron-carries oxygen from lungs to rest of  body), and lemon juice (keeps avocado bright green, vitamin C source), this bruschetta is a great nutritious option to bring to the table.

Avocado Caprese Bruschetta

  • Servings: 4 servings, 3 pieces each
  • Difficulty: easy
  • Print

Ingredients:

  • 1 fresh avocado, cored and diced
  • 3 roma tomatoes, diced
  • 3 tablespoons fresh parsley
  • 1/4 cup lemon juice
  • 1 tablespoon lemon zest (optional)
  • 1/4 teaspoon salt
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon Italian seasoning
  • 1 baguette
  • 2 teaspoon olive oil (to drizzle)

Directions: 

  1. Wash, peel, core and dice avocado.
  2. Wash and dice roma tomatoes.
  3. Chop fresh parsley.
  4. Add avocado, tomatoes, and parsley in a mixing bowl.
  5. Add lemon juice, zest, salt, dried basil, and Italian seasoning. Mix well.
  6. Place in refrigerator for ~30 minutes to let flavors marinade.
  7. Slice baguette into 1 inch bites. Drizzle with olive oil.
  8. Toast baguettes until golden brown.
  9. Put about 2 tablespoons of avocado caprese mixture on top of bread slices.
  10. Top with fresh parsley.
  11. Enjoy!

 

Happy-almost spring!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Shamrock Skewers

No, I didn’t take the time to shape my kiwis into actual shamrocks, BUT this is a fun little activity you can do with the fam!

So simple, yet so satisfying and a great snack option to add to your St. Patrick’s day festivities.

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Shamrock Skewers

  • Servings: 10 skewers
  • Difficulty: easy
  • Print

Ingredients:

  • 8 kiwis
  • 2 cups fresh pineapple
  • 1 cup green grapes, washed

Directions: 

  1. Wash kiwis, peel using a small knife. Cut into 1 inch round pieces.
  2. Using a skewer, alternate kiwi, pineapple, and grapes until you reach the top of the skewer.
  3. Serve at your St. Patty’s day party or as a snack at home!

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Such a simple little festive treat!

How are you celebrating St. Patrick’s day this weekend?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, & YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

St. Patty’s Pancakes

What better way to begin St. Patrick’s Day celebrations than to make green pancakes!

I used my almond & oat flour pancake recipe and adjusted the wet ingredients so I could add…wait for it…

SPINACH! Yes, I went there. If there is any way I can add veggies to my meals, I go for it. Best part? You can’t even taste it, but you’re still benefiting from the vitamins, minerals, and fiber spinach has to offer.

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St. Patty's Pancakes

  • Servings: 2 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 1 cup almond flour
  • 1/2 cup oat flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 2/3 cup almond milk, unsweetened
  • 1 cup spinach, fresh
  • 1 tablespoon vanilla extract
  • 1/2 cup unsweetened apple sauce
  • 1/4 cup dark chocolate chips

Directions:

  1. Preheat skillet to ~300 degrees.
  2. In a medium mixing bowl, add almond & oat flour, baking powder, salt and  cinnamon.
  3. In a blender, add almond milk and spinach and blend until all spinach is in liquid form.
  4. Pour almond milk & spinach into dry ingredients. Then add vanilla and unsweetened apple sauce.
  5. Mix well,  but leave a few lumps.
  6. Fold in dark chocolate chips.
  7. Spray skillet. Add 1/4 cup of batter onto skillet and cook ~3-5 minutes on each side. *Cook slowly to prevent burning on the outside and uncooked in the middle.
  8. Serve with your favorite toppings! My favs: berries, peanut butter, banana, and a splash of black berry syrup!

 

What’s your favorite type of pancake?

 

Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Cauliflower Crust

By now, y’all know my love for pizza…but it is not something I eat very often because it leaves me feeling bloated and lays heavy on my stomach.

However, my FAVORITE alternative is cauliflower crust, and I am so excited to finally share my recipe with you all!

I am sharing my “mini” crusts so the hubs and I can put our own toppings on each, but you could totally make one large pizza crust.

Why cauliflower crust? I have no issues with whole wheat crusts, in fact, I make scratch whole wheat crusts every other month and store in the freezer for quick meal options. However, I love cauliflower crusts because it is another way for me to get vegetables in my diet. Vegetables = fiber + vitamins + minerals + happy gut 

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What’s more is adding even MORE veggies to top my cauli crust for a fully satisfying meal. Here’s the #deats.

 

Cauliflower Crusts

  • Servings: 3 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 1 medium head of cauliflower
  • 1/4 cup egg whites (or 1 whole egg)
  • 1/2 cup mozzarella cheese
  • 1/2 teaspoon basil
  • 1/4 teaspoon oregano
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon garlic salt
  • 1 teaspoon nutritional yeast (optional)

Directions:

  1. Preheat oven to 450 degrees.
  2. Line cookie sheet with parchment paper.
  3. Wash and chop cauliflower into small florets. Add to food processor or high powdered blender and pulse until reaches grain-like texture. **You can skip this step by purchasing pre-riced cauliflower in the frozen section.
  4. Add cauliflower to a microwavable safe bowl and microwave for 4-5 minutes. Allow to cool.
  5. Once cooled, using a cheesecloth or dish towel, squeeze as much water out of cauliflower as possible. The more moisture taken out, the better and crispier crust you will have.
  6. In a medium bowl, add drained and cooled cauliflower, egg whites, cheese, and seasoning. Incorporate well.
  7. Form “dough” into two separate balls (or one large).
  8. Place cauliflower dough balls on greased parchment paper and press into pizza crust shape.
  9. Bake at 450 degrees for 15 minutes, then flip sides and bake for an additional 15 minutes.
  10. Top with favorite pizza toppings OR allow to cool and freeze for a quick meal during the week.
  11. Enjoy!

 

Have you ever tried cauliflower crust? What did you think?

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter