Nutrient Rich Brownies

Gluten, Dairy & Cane Sugar-Free Brownies

As always, try to use organic and raw ingredients when possible.  This recipe uses low glycemic coconut palm sugar and raw cacao powder which are naturally nutrient rich.  Palm sugar contains magnesium, zinc, potassium, calcium and 16 vital amino acids.  Raw cacao powder contains magnesium, flavanols and polyphenols.  Pack it in where you can!

1 can of black beans, rinsed
3 eggs
1/2 C coconut oil
1/4 C cacao powder (raw, if you can find it)
1 TBS pure maple syrup
2 tsp ground vanilla
1 C coconut palm sugar (unrefined, if you can find it)
1/2 C crushed walnuts

*If you can tolerate some cane sugar you can also use 1/2 C chocolate chips that are dairy, soy & wheat free.

Preheat oven to 350 degrees.

In food processor combine beans, eggs, oil, cocoa powder, ground vanilla and palm sugar until smooth.

Grease 8x8 pan and pour batter into pan.  Sprinkle with crushed walnuts (and chocolate chips - if using).

Bake at 350 degrees for 40-50 minutes.  Cool and chill before serving.

Photography & recipe by Nicole Hoines.

For a special treat why not hand cut and fry your own corn chips?

This is a favorite snack of my cousin's, Connie Huggett.  She likes dill in her guacamole for a fresh change.  No recipe needed, just mash up some avocados with olive oil, salt, and a little dill.  Quarter some all corn tortillas and lightly fry in oil.

Avocados are nutrient dense.  Containing many of the vitamins the body absolutely needs: vitamin K, folate, potassium, vitamin E, lutein, magnesium, vitamin C and vitamin B6.  Increasing your vitamin uptake is the way to a healthy immune system.

Enjoy!