for my nutrition class

[ljgeoff]

Black Bean Brownies

1 (15 ounce) can black beans, rinsed and drained
6 egg whites or 1/2 cup fat free egg substitute
4 ounces unsweetened chocolate
1 tablespoon unsweetened applesauce
2 cups granulated sugar
if desired, 2 tablespoons instant coffee powder (regular or espresso)
2 tablespoons soy flour or 3 tablespoons of whole wheat flour
1/2 cup chopped walnuts (optional)

Preheat oven to 350 degrees F; coat a 9 x 13-inch pan with nonstick spray.
Blend drained beans, applesauce and 2 egg whites or 1/3 of 1/2 cup egg substitute) in food processor or blender until smooth. Set aside.

Place chocolate in small microwave safe bowl. Microwave for 60-90 seconds. Stir every 30 seconds until smooth. Set aside.

Combine bean puree, sugar, flour, coffee powder and remaining egg whites or egg substitute in a mixing bowl. Beat until well combined. Blend in melted chocolate, pour mix into pan, sprinkle with walnuts. Bake 30-35 minutes

one 2-inch square = 168 calories – 2.1gram fat – 32.6gram carbohydrate 1.46 grams fiber – 4.28 grams protein

Secret Spice Muffins
1 cup dried apricots cooked in 1 cup of water -or-
½ cup applesauce and 1 cup shredded carrot
2 cups canned garbanzo beans, rinsed
1 cup white sugar
2 Tablespoons molasses
3 large eggs
1 cup whole wheat flour
2 teaspoons cinnamon
½ teaspoon ground cloves
½ teaspoon ground ginger
1 ½ teaspoons baking soda
½ teaspoon baking powder
2/3 cup raisins
1 cup chopped walnuts
Puree garbanzo beans, eggs, molasses, and cooked apricots –or- applesauce. Pour into large bowl.

Mix all dry ingredients in a bowl. Pour dry ingredients into wet and mix gently until just moistened. Add shredded carrot, raisins and nuts, and mix again until just blended.

Make into muffins (don’t forget to grease the muffin tins, or use paper liners) – makes about 12 large or 24 small muffins. Bake at 350 for about 20-30 min, depending on size of muffins.

one small muffin = 157 calories, 3.8 grams fat, 26.5 grams carbohydrate, 2.7 grams fiber, 4.1 grams protein

Comments

[elissaann.livejournal.com]

I'm tempted to try the first one, but I'll make a few more changes, which will probably make them inedible!

[ljgeoff.livejournal.com]

the first time I made these, I frosted them with a slightly bitter chocolate glaze. They were wonderful. This time, I left them "naked", and they seemed a little sweet. If I make them naked again, I'll decrease the sugar. What changes would you make?

[elissaann.livejournal.com]

I would use whole eggs, decrease the sweetener, and try to substitute raw honey or agave for the sugar. I might sub soy powder for soy powder, just because I have some of the former, but not the latter, and I don't have any flour. I suspect I would have to bake them longer, because of the extra liquid.

[ljgeoff.livejournal.com]

Your reply made me curious. I looked up agave, and I think that it would work well with the recipe. Also, I think that the whole egg for egg white substitution would work well -- I think that the all-whites is just to cut the fat/cholesterol, and egg fat is one of the good-for-you fats. I'd love to find out if or how they turned out!