THE BEST Black Bean Brownies

Hey, hey, friends! I’m so excited to share this recipe with you!

If you’ve been reading my blog for a while, you know I’ve posted a couple of “bean” brownie recipes…they can be found below:

Sweet Potato Black Bean Brownies
Chickpea Brownies
Raspberry Thumbprint Cookies

However, because I love to experiment in the kitchen…I’ve created THE BEST black bean brownie recipe, and I just have to share. These are by far my favorite, and they happen to be refined sugar free!

THE BEST Black Bean Brownies

Well, kind of. Other than the dark chocolate chips (which the kind I used does have some added sugar), these babies are sweetened with dates. I love dates because they are high in fiber, various vitamins & minerals and completely satisfy my sweet tooth.

Other ways to enjoy dates:
While I highly encourage you to make these black bean brownies, there are many ways to enjoy this delicious fruit. Below are some ideas!
Healthier Chocolate Turtles
Vegan Raspberry Tart 
5 Ingredient Cookie Dough Bites
Add to any baked good
Chop & add to oatmeal
Stuff with peanut butter
Stuff with 3-4 dark chocolate chips
Add to smoothies
Enjoy PLAIN!

There are so many ways to enjoy dates, but using dates as the sweetener in these brownies really gives them a nice, fudgy texture and sweet flavor. Find the recipe below! Be sure to tag me in your creationg on social media! 🙂

 

THE BEST Black Bean Brownies

  • Servings: 12 brownies
  • Difficulty: easy
  • Print

Ingredients:
1 can (15 oz) black beans, drained & rinsed
1/4 cup old fashioned oats
1/2 cup unsweetened apple sauce
10 pitted dates
2 eggs
1/4 cup unsweetened cocoa powder
1/4 teaspoon baking soda
1/4 teaspoon baking powder
1/8 salt
1/2 cup dark chocolate chips (plus more for topping)

Directions:
1. Preheat oven to 350 F. Spray baking dish with non stick spray or line with parchment paper.
2. In a high speed blender or food processor, add drained black beans + oats + applesauce +  pitted dates + eggs + cocoa powder + baking soda + baking powder + salt. Blend until smooth.
3. Pour brownie batter into a mixing bowl and add dark chocolate chips. Mix well.
4. Add brownie batter to greased or parchment paper lined baking dish. Top with more chocolate if desired.
5. Bake at 350 F degrees for 20-25 minutes.
6. Allow brownies to cool for at least 30 minutes before serving. Store in the refrigerator.

Additional add ins:
Walnuts or Pecans
Peanut Butter Swirl
Coconut Flakes
Sprinkles

 

Remember! If you’d like to receive my email newsletters for more easy + balanced eating ideas & food freedom tips, subscribe here! Tell your friends 🙂

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
IG: @balanced.nutrition.dietitian
FB: Live Better with Kat Detter
Tik Tok: @katrina.detter.rd
Twitter: @katrinadetterRD

 

 

Nourishing Chocolate Turtles

Chocolate, caramel, nutty chewiness-ahh, the pure joy of a chocolate turtle!

With Valentine’s Day right around the corner, I’m thinking all things chocolate-including my nourishing chocolate turtles!

healthier chocolate truffles using dates as the caramel layer. Perfect healthier sweet treat

Now, I can’t take all of the credit. This past Christmas, my aunt made something very similar and I was amazed! Essentially refined sugar free, these turtles contain whole pecan halves, pureed dates, and dark chocolate to make the perfect after-dinner sweet-fix.

livebetterwithkatdetter.com

Healthier Desserts and Intuitive Eating?
These little dessert bites are refined sugar free and loaded with fiber and antioxidants, but that doesn’t mean you can’t enjoy something with a little more sugar on occasion, too! With intuitive eating, you use gentle nutrition to guide your food choices based on what makes your body FEEL its best. Personally, I feel my best when I eat whole foods and low amounts of refined sugars, but I definitely enjoy a double dark chocolate fudge brownie from time to time. 🙂 Read all about intuitive eating here. It is 100% okay to choose a “healthier” choice for dessert…it all boils down to your relationship with food and your reasoning for food choices. 

Why Dates:
Dates are a great way to naturally sweeten your baked goods, energy bites, oatmeal, or just to treat your sweet tooth.

While these babies are perfect to satisfy a sweet craving, they are also very nutritious. Dates are good sources of fiber and antioxidants, making them great for digestion and fighting against chronic diseases. I recommend buying the medjool dates because they have a better texture and flavor than other pre-packaged pitted dates. PSA: Aldi has GREAT prices on medjool dates 🙂 

On to the recipe!

healthier chocolate truffles using dates as the caramel layer. Perfect healthier sweet treat
healthier chocolate truffles using dates as the caramel layer. Perfect healthier sweet treat

Healthier Chocolate Turtles

  • Servings: 18-20 turtles
  • Difficulty: easy
  • Print

Ingredients:
18 Medjool dates (soak in warm water for 30 minutes)
warm water to thin (use as needed, about 1/4 cup)
1/4 teaspoon cinnamon
1/2 teaspoon vanilla extract
1 1/2 cups pecan halves (~50 pecan half pieces)
3 ounces dark chocolate (or any other chocolate you like)
1 teaspoon coconut oil

Directions:

  1. Soak dates in warm water for at least 30 minutes. This will help soften the dates making them easier to puree.
  2. Remove the pit from the dates. Add pitted dates to high powered blender or food processor.
  3. Add warm water (as needed, using a little at a time), cinnamon and vanilla. Puree dates until smooth yet sticky consistency. *you want the puree to be thick so you can spoon on top of pecan halves. Set aside.

    healthier chocolate truffles using dates as the caramel layer. Perfect healthier sweet treat
    Puree dates, pecan halves, dark chocolate
  4. Line a baking sheet with parchment paper. Place clusters of pecans down (2 or 3 pecan halves per turtle).
  5. Spoon about 1 tablespoon of the date mixture on top of the pecan clusters. Once dates are on top of pecans, freeze for at least 30 minutes.

    healthier chocolate truffles using dates as the caramel layer. Perfect healthier sweet treat
    2-3 pecan halves clustered with 1 tablespoon date puree on top. Freeze for at least 30 minutes
  6. While dates are freezing, melt chocolate. In a microwave safe bowl, add chocolate and coconut oil. Melt in microwave at 30 second intervals (stirring in between to prevent burning) until the chocolate is melted and smooth.

    healthier chocolate truffles using dates as the caramel layer. Perfect healthier sweet treat
    Top with melted dark chocolate or any other chocolate you prefer
  7. Remove pecans + dates from freezer. Spoon/drizzle dark chocolate ontop of each cluster. Refrigerate for 30 minutes.
  8. Enjoy!

*Note: these turtles store well in the freezer! Make a batch and freeze for later day when you want a sweet treat!

What a perfect way to treat your Valentine (or Galentine)! No matter what dessert you choose to celebrate with, take time to enjoy this special time with your loved ones.

Join the “Mindful Nutrition” fam!  Subscribe here! 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
FB: Live Better with Kat Detter
IG: @mindful.eating.dietitian

Pumpkin Dark Chocolate Tahini Cookies

Happy Holiday Season!

This is my favorite time of the year for many reasons…cooler weather, colorful leaves, fun outdoor activities, holiday baking, festive flavors…

This recipe is no exception! Combining two things I love the most: pumpkin and dark chocolate! Pumpkin is still in full swing in the Detter household, and today I’m sharing my Pumpkin Dark Chocolate Tahini Cookie recipe.

Essentially, this recipe is like my original Tahini Chocolate Chip Cookie recipe except I substitute pumpkin puree in place of smashed banana. Pumpkin puree and banana can be used in recipes to swap out oil. Banana adds an extra sweetness to the cookie while pumpkin gives the cookie a little more flavor–which is perfect for this time of the year!

Nutrition Benefits?
Dark chocolate is a powerful antioxidant, tahini is a heart healthy fat, oatmeal and almond flour adds extra vitamins + minerals + fiber, and pumpkin is rich in beta carotene (an antioxidant) making these cookies a wholesome + nourishing treat for the whole family to enjoy. Make as your Thanksgiving dessert or keep around the house during this holiday season! See full video tutorial below.

 

 

FULL Printable Recipe Below

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Pumpkin Dark Chocolate Tahini Cookies

  • Servings: 22 cookies
  • Difficulty: easy
  • Print

Ingredients:

1 cup oat flour
1/2 cup almond flour
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon salt
1 egg
1/4 cup maple syrup (pure)
1/4 cup tahini
1/2 cup pumpkin puree
1/2 cup dark chocolate chips

Directions:
1. Preheat oven to 325 F.
2. In a mixing bowl, add oat flour, almond flour, baking soda, baking powder, cinnamon, nutmeg and salt. Mix well. Set aside.
3. In a separate mixing bowl, add egg (or sub flax egg if vegan), maple syrup, tahini, and pumpkin puree. Mix well.
4. Add flour mixture to pumpkin mixture and mix well.
5. Fold in chocolate chips.
6. On a parchment paper lined cookie sheet, scoop cookie dough onto cookie sheet.
7. Bake for 10-15 minutes. Allow cookies to cool for 5 minutes before transferring to cooling rack.
8. Enjoy!

Baking is one of my all time favorite ways to get in the holiday spirit. What’s yours? Let me know in the comments section or on social media!

Be sure to tag me on social media in all of your creations using #livebetterwithkatdetter or @live.better.with.katdetter.

If you’d like to receive my FREE Monthly Wellness Newsletters, subscribe here! 

*What is this Monthly Newsletter? Every month is different, but they are all nutrition based and wellness oriented including in season foods, past relevant blog posts, fun food finds, and spiritual insight. 🙂

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN
Registered Dietitian
Follow me on social media!
FB: Live Better with Kat Detter
IG: @live.better.with.katdetter

 

CHICKPEA Brownies (no added sugar)

Okay, so I joined the chickpea craze…

Actually, I’ve been on the chickpea craze for a while now…chickpea pasta, chickpea pizza crust, roasted chickpeas, chickpea curry…lot’s of savory chickpea dishes!

I have seen many people make “chickpea blondies”–a healthified, fiber filled dessert…so I decided to make my own version of chickpea blondies + dark cocoa powder…so essentially making brownies!

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According to the USDA food composition database, 1/2 cup of garbanzo beans (aka chickpeas) contains ~135  calories with ~7 grams protein and is a good source of fiber (~6 grams per 1/2 cup, aids in digestion), phosphorus (works with calcium to build bones + teeth), potassium (regulate fluid balance, muscle contractions+nerve signals), folate (forms red blood cells in bone marrow + prevents neural tube defects), and vitamin K (aids in blood clotting).

I promised you all some sugar free + artificial sweetener free dessert recipes–here is one! If you haven’t read “The Sugar Debate” blog yet, take a look before making these brownies! It’ll give you perspective on why we should limit our added sugar intake.

These brownies are sugar FREE, artificial sweetener FREE, vegan, and nutrient dense. Using smashed banana + dates as the main source of natural sweetener + stevia sweetened chocolate chips, you won’t miss the added sugars! Full FREE printable recipe down below. Share with your friends and be sure to tag @livebetterwithkatdetter in your creations!

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Chickpea Brownies

  • Servings: 12 brownies
  • Difficulty: easy peasy
  • Print

Ingredients: 

  • 1 (15 ounce) can of Garbanzo Beans (chickpeas)
  • 10 pitted dates
  • 1 ripe banana
  • 1/4 tsp baking soda
  • 1/4 tsp baking powder
  • 3 T cocoa powder, dark chocolate
  • 1/2 cup almond butter, unsweetened (or nut butter of choice, almond butter is a neutral flavor)
  • 3 T almond milk, unsweetened
  • 1/4 cup stevia sweetened chocolate chips + 2-3 T to sprinkle on top 🙂

Directions: 

  1. Preheat oven to 350 F.
  2. In a high powered blender, add chickpeas, dates, banana, baking soda, baking powder, cocoa powder, almond/nut butter and almond milk and blend until smooth. *NOTE: add more almond milk as needed to blend mixture; batter will be thick
  3. Pour batter into a mixing bowl and add 1/4 cup of chocolate chips.
  4. Pour batter into a lightly greased baking dish and top with more chocolate chips.
  5. Bake for ~30 minutes at 350 F (or until brownies cooked all the way through).
  6. Allow to cool for at least ~30 minutes before cutting and serving.
  7. Enjoy!

 

 

Even my 7 year old nephew loved these brownies–and he has quite the sweet tooth! Your family will love them 🙂

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

@livebetterwithkatdetter

 

 

 

References:
  1. Ndb.nal.usda.gov. (2019). Food Composition Databases Show Foods — Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt. [online] Available at: https://ndb.nal.usda.gov/ndb/foods/show/16057 [Accessed 28 May 2019].

The Sugar Debate

Sugar is such a controversial topic not just between fellow dietitians but also within the general public.

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You have the individuals who debate “sugar is sugar, whether it comes from a starchy vegetable or a piece of cake”, the individuals who say “sugar is fine in moderation”, and lastly you have the individuals who refute with “sugar is bad, our bodies need to be in ketosis and we can’t get there if we eat sugar”

Yes, I know these illustrations are pretty dramatic, but I hear these things on a daily basis.  Hopefully after reading my take on added sugars, you’ll have a better understanding of why our diets should not exceed the daily recommendations of added sugars.

What does sugar do to the body?

The obvious answer is that the more sugar you consume, the greater the risk you may develop type II diabetes (or insulin resistance), obesity (primarily an increase in visceral fat), cancer (due to increased inflammation) and elevated triglycerides (which increase the risk of heart attack and stroke).

For general health and wellbeing, in short, added sugar provides simple carbohydrates and calories, but no nutritional benefits. Our bodies do not need added sugars to survive because there is an abundance of plants available that can provide us with complex carbohydrates and fiber we need for metabolism and digestion.

 

What are added sugars?

Essentially, added sugars are syrups or sweeteners that are added to a food item during production or preparation. These do not include the sugars naturally occurring in fruits and dairy products.

Luckily, the American Heart Association (AHA, http://www.heart.org, 2019) has come up with a liberal limit recommendation to help control our sugar consumption. For men, it is recommended that you not exceed 36 grams of added sugar daily (an equivalence of 9 teaspoons). Women, on the other hand, are advised to not exceed 25 grams of added sugar daily (an equivalence to 6 teaspoons).

What are sources of added sugars?

Here is a list of popular added sugars found on the Academy of Nutrition and Dietetics website:

  • anhydrous dextrose
  • brown sugar
  • confectioner’s powdered sugar
  • corn syrup
  • corn syrup solids
  • dextrose
  • fructose
  • high-fructose corn syrup (HFCS)
  • honey
  • invert sugar
  • lactose
  • malt syrup
  • maltose
  • maple syrup
  • molasses
  • nectars (e.g., peach nectar, pear nectar)
  • pancake syrup
  • raw sugar
  • sucrose
  • sugar
  • white granulated sugar

 

According to the USDA (Choose MyPlate, 2019), the most popular food items that contain added sugars include (but are not limited to):

  • regular soft drinks, energy drinks, and sports drinks
  • candy
  • cakes
  • cookies
  • pies and cobblers
  • sweet rolls, pastries, and donuts
  • fruit drinks (fruit punch)
  • dairy desserts, such as ice cream

Those items may seem like a no-brainer for you…but what about other items that are “deemed” healthy but contain copious amounts of sugar?

 

Here are some packaged foods that contain hidden sugars:

  • breads
  • pasta/pizza sauces
  • condiments such as BBQ sauce, ketchup, teriyaki sauce, etc
  • granola/granola bars
  • cereal (even the “healthy” cereals)
  • flavored oatmeal
  • flavored yogurt
  • nut/soy milks
  • canned foods
  • frozen foods

I call these “hidden sugars” because oftentimes we associate these food items as being “healthy” and do not check the food label. Yogurt (specifically Greek yogurt) is a great source of protein and I encourage many of my clients to choose this for snacks, however, many of the flavored yogurts are packing 15+ grams of added sugar in one serving…that is over half of the recommendation for both men and women!

Choosing the plain yogurts are a smarter option because you can top with fresh fruit to obtain naturally occurring sugars and plenty of fiber to aid in digestion and help you feel satisfied.

Reading the nutrition label for added sugars:

Luckily, most nutrition labels specifically state “added sugars” underneath carbohydrates on the food label, so it is easy for us to determine whether or not that is a smart option for our bodies.

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As you can see in the protein bar above, there are 15 total grams of sugar, but of those sugars, 0 grams are added sugars…this means that all of the sugar in this protein bar is found naturally within the ingredients.

The Controversy:

The controversy many registered dietitians, health professionals, and health promoters alike run into is “banning” sugar and calling sugar “bad”.  You have some professionals who say to honor your sugar cravings and don’t eliminate foods from you diet…you have other professionals who understand how detrimental sugar is for the body and tell you not to ever eat it…so what is the answer?

In my professional and personal opinion, I think it is clear through research that added sugars should definitely be limited or not consumed at all…however, part of life is enjoying the simple things like cake on your birthday or monthly ice cream dates with your spouse.

Over the past year, I have really focused on choosing more whole, plant based food items, ultimately cutting wayyyy down on my added sugar intake. I am also very strict when buying products and choose items that contain less than 5 grams of added sugars per serving (or none at all). Since I have been more conscious of that, my body feels better, my clothes fit better, and my mind is clearer.

I wish I  could say “eat sugar in moderation”, but the problem with that is my moderation may look different than someone else’s moderation…to me, moderation is special occasions, holidays, anniversaries, once a month, sparingly…but to others, moderation may mean once a day…we do not need to be eating cake and m&m’s every day.

My advice to you is to truly choose to eat plant based, whole foods as your primary source of nutrition and on occasion, it is totally fine to indulge in a cookie or piece of cheesecake. There are plenty of ways to naturally sweeten your food and not feel deprived—>but that is a topic for another day 🙂

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Follow me on social media!

 @livebetterwithkatdetter

 

 

References:
  1. http://www.heart.org. (2019). Sugar 101. [online] Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101 [Accessed 20 May 2019].
  2. Choose MyPlate. (2019). What are added sugars?. [online] Available at: https://www.choosemyplate.gov/what-are-added-sugars [Accessed 20 May 2019].

 

 

ALMOND JOY Granola

It’s been a hot minute since I made homemade granola! Who else loves a good crunch with a yogurt parfait or on-top of a smoothie bowl? This girl does!

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Granola oftentimes gets a bad rap because many store bought ones are high in fat, calories, and sugar. While all of that is true, you can make granola in the luxury of your own home CHEAPER than you can buy it and you can make it more nutrient dense!

In this recipe, I use old fashioned oats (complex carb + soluble fiber), chia seeds (rich in omega 3 fatty acids + fiber), whole almonds (healthy fat + protein), and dark chocolate (antioxidant) as the base. Some other additives: maple syrup (only 2 tablespoons for the whole batch), unsweetened coconut flakes, stevia sweetened chocolate chips, and coconut oil. Find full FREE printable recipe down below!

NOTE: If you like things a little sweeter, feel free to bump up the maple syrup to 1/4 cup instead of 2-3 tablespoons.

IMG_3804

 

ALMOND JOY Granola

  • Servings: 8 servings
  • Difficulty: easy
  • Print

Ingredients:

  • 2 cups old fashioned oats
  • 1 tablespoon chia seeds
  • 1/4 cup whole almonds
  • 1/4 cup unsweetened cocoa powder
  • 1/4 teaspoon salt
  • 2 Tablespoons coconut oil, melted + cooled
  • 1 Tablespoon vanilla extract
  • 2-3 Tablespoons pure maple syrup
  • 2 Tablespoons unsweetened shredded coconut flakes
  • 1/4 cup dark chocolate chips ( I like using stevia sweetened )

Directions:

  1. Preheat oven to 325 degrees F.
  2. In a bowl, mix oats, chia seeds, almonds, cocoa powder and salt.
  3. In a separate bowl, mix melted coconut oil, vanilla, and maple syrup.
  4. Combine dry ingredients with wet ingredients and mix well.
  5. Pour mixture on to a parchment paper lined cookie sheet and bake for 30 minutes, stirring granola halfway through.
  6. Add in coconut and chocolate chips and bake for additional 5 minutes.
  7. Allow granola to cool for 15 minutes and store in air tight container up to a week.
  8. Enjoy with some mixed berries + yogurt, on top of a smoothie bowl, with milk, or plain!

 

I hope you all enjoy this quick and easy granola recipe!  Add it to your meal prep for breakfast on the go!

 

Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

@livebetterwithkatdetter

#livebetterwithkatdetter

HEALTHIFIED Reese’s PB Eggs

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Easter is just a few days away, and if you’re looking for a more nutritious dessert to take to the family Egg Hunt, I’ve got ya covered!

One of my favorite Easter candies is Reese’s Peanut Butter Eggs…why are they better than regular Reese’s? I have no idea…they just are! And I am thrilled that I was able to make a healthier version to fuel my body with healthy fats + natural sweetener + protein for a great sweet treat.

This recipe is essentially refined sugar  free (except for the sugar in the 85% dark chocolate I used) using medjool dates as the sweetener. Using natural peanut butter gives this recipe healthy fats and protein with no added sugars. Pro tip: look for nut butters that only have “nuts & salt” as the ingredients.

 

Below is the decadent recipe for Reese’s Peanut Butter Eggs! Feel free to substitute recipe ingredients to what you have in your pantry. This is my version. Make sure you tag me in your creations! @livebetterwithkatdetter

 

HEALTHIFIED Reese's Peanut Butter Eggs

  • Servings: 15 Eggs
  • Difficulty: easy
  • Print

Ingredients:

  • 1/2 cup medjool dates
  • 1/2 cup natural peanut butter (unsweetened)
  • 1 tablespoon coconut flour***
  • 1 dark chocolate bar***
  • 1 teaspoon coconut oil

Directions:

  1. In a high powered blender (or food processor) add dates, peanut butter and coconut flour. Pulse until smooth consistency.
  2. Form candy dough into egg shapes (you could also use a candy mold).
  3. Freeze eggs for 45 minutes.
  4. Chop dark chocolate and add to a microwave safe bowl with coconut oil.
  5. Microwave at 30 second intervals until smooth consistency.
  6. Fully dip eggs covering all sides and place on parchment paper lined cookie sheet.
  7. Freeze additional 10 minutes.
  8. Add decorative chocolate topping to look like “Easter Eggs”. (optional)
  9. Freeze a final 20 minutes.
  10. Serve at room temperature.
  11. Store in an air tight container in the refrigerator.
  12. Enjoy!

 

***coconut flour: you may substitute almond flour or whole wheat flour; if dough is too runny, add additional tablespoon

***dark chocolate: 70% or above has antioxidants (highly recommended); 100% will not have added sugars

 

This is such a fun holiday recipe and something you can feel good about serving to your family! Get the kids involved 🙂

 

Happy Easter!
Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian

Follow me on social media!

FB & Pinterest: Live Better with Kat Detter

IG: @livebetterwithkatdetter

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
  • Print

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

 

 

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
  • Print

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

 

 

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
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