Challenge #20 – June 7, 2010

Week Twenty: June 7, 2010

Challenge:  Where Have You “Bean”?

Here’s something to take you along the next week and into your weekend.  A few beans!  Chick peas and kidney beans are usually used most often in food preparation, but there are so many different varieties all offering so many health benefits.  Right on top of the list of health benefits are the high source of fibre found in all beans.  We know that fibre not only helps to keep our bowels regular, but also lower cholesterol levels, maintain blood sugar levels, and promote heart health.

So, including beans in your diet at least twice throughout the week will keep your insides functioning, as well as satisfy you during meal times.  I encourage you to try different beans, in chilis, omelettes, salads, stews, or simply as a side dish.  You can either purchase beans in a can, or boil them from their raw, dry original form.  If you are opting for the canned version, I encourage you to drain and rinse the beans thoroughly so that you wash away the majority of the salt added into the cans that are needed in order to preserve the beans.

String beans and Lima beans are sold raw, and can be eaten this way, or lightly steamed.  Dress these up with a little balsamic vinegar, parsley and lemon, and you’ve made yourself a light tasty bean salad.   Dress up your salad with kidney beans, black eyed peas or pinto beans.  If using a can, and making for an individual serving, use ½ C of the bean of choice, and use the remaining in a Quinoa Salad or chilli on another day.  Roast chick peas with your favourite spicy or savoury spices and enjoy as a mid-day snack!

Use the attached recipe this week to trick anyone into enjoying some black beans!! I guarantee you will love these gluten-free Black Bean Brownies (adapted from the “Clean Eating Magazine”), and will astonish everyone when you tell them the base of the recipe is black beans!

Black Bean Brownies

Ingredients:

• 2 oz                    dark chocolate
• 1, 19-oz can    black beans, rinsed and drained
•  2                         eggs
•  1                         egg white
•  2 Tbsp             extra virgin olive oil
• ½  C                   cocoa powder
• 1 tsp                   baking powder
• 1 tsp                   vanilla extract
• ¼ C                    apple sauce
• ½ C                    honey
• ½ C                    unsalted pecans, chopped
• Icing sugar

Directions:

1. Pre-heat oven to 350 degrees F.  Mist 1 8-inch square baking dish with cooking spray.
2. Melt dark chocolate in a small saucepan over low heat with 1 tbsp water mixed in.
3. Combine the melted chocolate, beans, eggs, egg white, oil, cocoa powder, baking powder, vanilla, applesauce and honey in a food processor;  process until smooth.  Stir in the walnuts and pour the mixture into the prepared dish.
4. Bake in a preheated oven until the tops are dry and the edges start to pull away from the sides, about 25 to 30 minutes.  Cut into 16 squares and garnish each piece with a dusting of icing sugar.