Black Bean Brownies with rich benefits!

  • INGREDIENTS:
  • 10 oz can black beans, drained and rinsed.
  • 1/2 cup almond butter (or macadamia or cashew butter)
  • 1/3 cup date paste (moistened with water to help mix)
  • 2 flax eggs
  • 1/4 cup fine almond flour
  • 1/4 cup cocoa powder
  • 1/4 raw cacao
  • 1/4 cup blackstrap molasses (about 4 flowing Tablespoons)
  • 2 Tablespoons melted coconut oil
  • 2 Tablespoons vanilla extract
  • 1 Tablespoon vanilla bean paste (optional)
  • 1/4 tsp baking soda
  • 1/4 tsp baking powder
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • fine salt grater to add fine powder to top
  • 2 Tablespoons of water to use in food processor to help mix
  • 3/4 cup chocolate chips (with stevia or other lightly sweetened only versions)
  • OPTIONAL–for sweet tooths–omit date paste, increase black beans to be 15-16oz (or 1 full drained can), and replace molasses with 1/4 monkfruit granules… but using something like coconut palm sugar would make it most like a normal brownie. My version with above listed ingredients are for non-sweet-tooths and it is quite satisfying!

WHAT TO DO :

  1. Put all wet ingredients in first and slowly incorporate dry ingredients in gradually as food processor makes it in to a thick, smooth batter.
  2. Spoon and level batter into a baking pan…8×10 would be best as dates make this brownie rise a bit… but 8×8 would be fine, too
  3. Mix chips into top third of the batter
  4. add fine freshly grated salt powder to top of prepared batter to bake
  5. bake for 25 minutes at 350 degrees…. check if ready with a toothpick.
  6. Enjoy with nice-cream on top as a nourishing dessert snack.

WHY organic, unsulphured MOLASSES? It offers minerals that are enriching…iron, potassium, B6, and calcium…as well as an earthy caramelly old-world flavor that is deeper than just simple sweeteners. I believe every ingredient should have a body-blessing-benefit!

LEMONBERRY CAKETTES – Vegan & Keto-friendly

…faded my blues for sure!!! so bright and happy in flavor!

This was one of the first things I made the day before going vegan-keto. I know myself and knew I would need a treat that’s sweet and substantial… this is a perfect treat to bake, freeze, and take anywhere you need to go! Oh…while I love blueberries, they are on the higher side of carbs for ketosis-conscious bakers… Try raspberries for an extra tart cakelette!

  • INGREDIENTS:
  • 1/2 cup coconut flour (if you have tiger nut flour, substitute 1/8 cup of coconut for this for the prebiotic benefits)
  • 1/2 cup golden flax seeds ground
  • 2 Tablespoons granulated sweetener/monkfruit (I used Lakanto)
  • 2 generous Tablespoons of extra virgin olive oil
  • 1 teaspoon baking powder
  • 3/4 cup non-daity mylk of choice (I used flax mylk)
  • 1 large lemon – zest and fresh juice
  • 1 teaspoon vanilla extract
  • 1/3 cup blueberries (raspberries are lower in carbs, fyi.)
  • couple pinches of Himalayan pink salt
  • one smidge pinch of cinnamon
keto coconut cream and powdered monkfruit drizzle with freeze dried raspberries to top

WHAT TO DO

  1. With coconut oil, moisten inside of 6-top silicone standard sized muffin mold (or line tins with paper liners)
  2. In a larger bowl, whisk together lemon zest and juice, your sweetener, olive oil, vanilla extract, and mylk
  3. in a separate bowl, combine flax grounds, coconut flour, tiger nut flour (if you have), baking powder, salt, and cinnamon
  4. Lastly, add blueberries and mix just enough to combine without making total blue mush of the dough! lol.
  5. Stir together both bowls of ingredients into larger bowl, and mix with a big fork quickly so it’s well combined not clumpy
  6. Fill each muffin form evenly to top
  7. Bake for 25-30 minutes depending on your oven. Check with toothpick for doneness.
  8. Take out of oven and let cool in muffin mold for 20 minutes–I often cannot wait that long!!!
  9. It is easier, though to get the muffins out of the mold once they’re cooled completely… There are perks to patience!
blueberries… the higher carb berry, but so good and loaded with fiber!

This GUAC always rocks!

INGREDIENTS:

  • 4 large or 6 small ripe avocados
  • 1 average sized shallot very finely diced
  • 1/4 average sized sweet onion finely diced
  • 1/4 cup fresh cilantro leaves chopped
  • 1 tablespoon Adobe seasoning
  • 1/4-1/3 cup lime juice depending on your taste
  • 1/2 jalapeno finely diced. More per taste. I love spice!
  • optional: chili flakes if you want more color with spice


Use all organic ingredients, if possible! Okay…now…

WHAT TO DO:
Moderately mash up perfectly ripe avocados and then just mix this all the ingredients together and make sure its smooth with some texture. A gooey mash would not be ideal… but some small soft chunks of avocado left for your own tongue and teeth to finish off completely makes it a nice mouthfeel and therefore taste like freshly handmade guac.

Also, cilantro that is local farmers market sourced and fragrant is best!

Spoon it up or chip it up and into your mouth… or just slather on crackers and indulge in this yummy fatty fruit heaven! …um, can you tell I LOOOVE guac? It really does ROCK!

note: The adobo powder I use is from the Simply Organic brand found at most grocers. The ingredients are: sea salt, garlic, onion, black pepper, oregano, bay, and turmeric. If you would rather not use this, just use Himalayan pink salt, dash of onion powder, sneak some turmeric or chili flakes in there…and adjust to taste. Pepper is a per taste preference, so go for it if you want! Oh, and I don’t love tomatoes in my guac… I prefer to just have salsa separately and thoroughly dive into this creamy green treat!

Flax crackers add even more healthy fats!