Fiber is an old stand by in the nutrition world. But recent research underscores the importance of fiber in hormone regulation and increasing the excretion of endo and exotoxins by supporting natural detoxification. This decadent black bean brownie recipe increases soluble fiber content and supports a healthy GI tract. Fiber doubles down by helping to balance blood sugar and boost metabolism.
Black bean brownies
- 1 15-oz. can black beans (well rinsed and drained // 1 can yields ~ 1 3/4 cups)
- 2 large flax eggs (2 heaping Tbsp (~16 g) flaxseed meal + 6 Tbsp (90 ml) hot water
- 3 Tbsp coconut oil (melted // or sub other oil of choice)
- 3/4 cup cocoa powder (the higher quality the better // such as this one)
- 1/4 tsp sea salt
- 1 tsp pure vanilla extract
- 1/2 heaping cup monkfruit sweetener
- 1/4 cup honey
- 1 1/2 tsp baking powder
- Crushed walnuts
- Dairy-free semisweet chocolate chips (Lilly’s sugar free)
- Preheat oven to 350 degrees F (176 C).
- Lightly grease a 12-slot standard size muffin pan (not mini // adjust pan size if altering batch size). Make sure you’ve rinsed and thoroughly drained your black beans at this point.
- Prepare flax egg by combining flax and water in the bowl of the food processor. Pulse a couple times and then let rest for a few minutes. Add remaining ingredients (besides walnuts or other toppings) and puree – about 3 minutes – scraping down sides as needed. You want it pretty smooth.
- If the batter appears too thick, add a Tbsp or two of water and pulse again. It should be slightly less thick than chocolate frosting but nowhere close to runny.
- Evenly distribute the batter into the muffin tin and smooth the tops with a spoon or your finger.
- Optional: Sprinkle with crushed walnuts, pecans or chocolate chips.
- Bake for 20-26 minutes or until the tops are dry and the edges start to pull away from the sides. I found mine took about 25.
- Remove from oven and let cool for 30 minutes before removing from pan. They will be tender, so remove gently with a fork. The insides are meant to be very fudgy, so don’t be concerned if they seem too moist – that’s the point. Plus, they’re vegan so it doesn’t really matter.
- Store in an airtight container for up to a few days. Refrigerate to keep longer.
Author Megan Barnett is a functional nutritionist in Portland, OR. Megan holds a bachelor’s degree in dietetics from Kansas State University and a master’s degree in human nutrition and functional medicine from the University of Western States in Portland. Her unique education blends conventional nutrition science with cutting-edge evidence-based research aimed at identifying and reversing root causes of unwanted symptoms and disease using nutrition to support healing. Learn more about Megan, or get in touch with her by email.
Hyatt Training is a team of certified, enthusiastic and innovative personal trainers and physical therapists in Portland, Oregon. To read more nutrition-related posts like this one, follow this link.