Black Bean Brownies

image source (a different recipe for black bean brownies)

Christmas is a day for treats. But it doesn’t have to be a day of sugar. Our massage therapist Shannaw Martin pointed us to a recipe for black bean brownies that my wife Gail then modified. These brownies cannot match the addictive quality of sugary brownies, but for those who have gone off sugar and flour, the recipe below produces brownies that are surprisingly good.

Black Bean Brownies

Ingredients:

2/3 cup dried black beans that have been soaked overnight in 3 cups water—ideally with some baking soda added—which is then drained and replaced with another 3 cups water, then cooked in a pressure cooker. Follow the instructions of your pressure cooker when cooking the beans. (The presoaking and pressure cooking is to help destroy the lectins that I worry about in my post “What Steven Gundry's Book 'The Plant Paradox' Adds to the Principles of a Low-Insulin-Index Diet.”)

3 organic eggs

1/2 tsp baking powder

1/4 C cocoa powder (100% cocoa)

1/4 tsp salt

1/2 C Chocolate bar chipped

2/3 C Swerve (play with less—it's supposed to be sugar, so bear that in mind)

1 tsp organic vanilla

3 TBS coconut oil (warmed in the oven or on the stovetop to a liquid form)

1/2 tsp coffee

Preheat oven to 350.

The secret is in the order...

Wet -- pressure-cooked black beans, eggs, little extra vanilla, a little extra coffee in mixer, (mix good)

Dry — Swerve, baking powder, kosher salt, heaping cup of 100% special dark cocoa powder.

Add wet to dry and mix together. Add the heaping spoons of coconut oil that you warmed in the oven into mix.

Before adding 72% or higher organic chocolate chunks grease the pan with lots of coconut oil.

Mix all together and pour into pan. Bake 35-40 minutes at 350 degrees. The above recipe is for 10 brownies. I always double it! Enjoy!!

Grease pan with coconut oil

References:

• Bean Counting: The Bean Yield Chart

• Cooking Guide for Beans

Don’t miss my other posts on diet and health:

I. The Basics

• Stop Counting Calories; It's the Clock that Counts

• Jason Fung's Single Best Weight Loss Tip: Don't Eat All the Time

• 4 Propositions on Weight Loss

• Forget Calorie Counting; It's the Insulin Index, Stupid

• Obesity Is Always and Everywhere an Insulin Phenomenon

• Why a Low-Insulin-Index Diet Isn't Exactly a 'Lowcarb' Diet

• What Steven Gundry's Book 'The Plant Paradox' Adds to the Principles of a Low-Insulin-Index Diet

• The Problem with Processed Food

II. Sugar as a Slow Poison

• Yes, Sugar is Really Bad for You

• Best Health Guide: 10 Surprising Changes When You Quit Sugar

• Letting Go of Sugar

• Heidi Turner, Michael Schwartz and Kristen Domonell on How Bad Sugar Is

• Which Is Worse for You: Sugar or Fat?

• Does Sugar Make Dietary Fat Less OK?

• Sugar as a Slow Poison

• How Sugar Makes People Hangry

• Michael Lowe and Heidi Mitchell: Is Getting ‘Hangry’ Actually a Thing?

• Katherine Ellen Foley—Candy Bar Lows: Scientists Just Found Another Worrying Link Between Sugar and Depression

• Ken Rogoff Against Sugar and Processed Food

III. Anti-Cancer Eating

• How Fasting Can Starve Cancer Cells, While Leaving Normal Cells Unharmed

• Why You Should Worry about Cancer Promotion by Diet as Much as You Worry about Cancer Initiation by Carcinogens

• Good News! Cancer Cells are Metabolically Handicapped

• How Sugar, Too Much Protein, Inflammation and Injury Could Drive Epigenetic Cellular Evolution Toward Cancer

• Meat Is Amazingly Nutritious—But Is It Amazingly Nutritious for Cancer Cells, Too?

• My Annual Anti-Cancer Fast

IV. Eating Tips

• Our Delusions about 'Healthy' Snacks—Nuts to That!

• My Giant Salad

• Using the Glycemic Index as a Supplement to the Insulin Index

• The Keto Food Pyramid

• Hints for Healthy Eating from the Nurse's Health Study

• Carola Binder—Why You Should Get More Vitamin D: The Recommended Daily Allowance for Vitamin D Was Underestimated Due to Statistical Illiteracy

• Eating on the Road

• Intense Dark Chocolate: A Review

• In Praise of Avocados

• Putting the Perspective from Jason Fung's "The Obesity Code" into Practice

• Which Nonsugar Sweeteners are OK? An Insulin-Index Perspective

• On Food Preparation Memes

V. Calories In/Calories Out

• Nina Teicholz on the Bankruptcy of Counting Calories

• Mass In/Mass Out: A Satire of Calories In/Calories Out

• How the Calories In/Calories Out Theory Obscures the Endogeneity of Calories In and Out to Subjective Hunger and Energy

• The Trouble with Most Psychological Approaches to Weight Loss: They Assume the Biology is Obvious, When It Isn't

VI. Wonkish

• Evidence that High Insulin Levels Lead to Weight Gain

• Anthony Komaroff: The Microbiome and Risk for Obesity and Diabetes

• Evidence that Gut Bacteria Affect the Brain

• Prevention is Much Easier Than Cure of Obesity

• A Conversation with David Brazel on Obesity Research

• Magic Bullets vs. Multifaceted Interventions for Economic Stimulus, Economic Development and Weight Loss

• Carola Binder: The Obesity Code and Economists as General Practitioners

• The Heavy Non-Health Consequences of Heaviness

• Analogies Between Economic Models and the Biology of Obesity

VIII. Debates about Particular Foods and about Exercise

• Exorcising the Devil in the Milk

• How Important is A1 Milk Protein as a Public Health Issue?

• Is Milk OK?

• 'Is Milk Ok?' Revisited

• Whole Milk Is Healthy; Skim Milk Less So

• Jason Fung: Dietary Fat is Innocent of the Charges Leveled Against It

• Faye Flam: The Taboo on Dietary Fat is Grounded More in Puritanism than Science

• Salt Is Not the Nutritional Evil It Is Made Out to Be

• Confirmation Bias in the Interpretation of New Evidence on Salt

• Julia Belluz and Javier Zarracina: Why You'll Be Disappointed If You Are Exercising to Lose Weight, Explained with 60+ Studies (my retitling of the article this links to)

IX. Gary Taubes

• Vindicating Gary Taubes: A Smackdown of Seth Yoder

• The Case Against Sugar: Stephan Guyenet vs. Gary Taubes

• The Case Against the Case Against Sugar: Seth Yoder vs. Gary Taubes

• Diseases of Civilization

• Gary Taubes Makes His Case to Nick Gillespie: How Big Sugar and a Misguided Government Wrecked the American Diet

• Against Sugar: The Messenger and the Message

• Kearns, Schmidt and Glantz—Sugar Industry and Coronary Heart Disease Research: A Historical Analysis of Internal Industry Documents

X. Twitter Discussions

• Putting the Perspective from Jason Fung's "The Obesity Code" into Practice

• 'Forget Calorie Counting. It's the Insulin Index, Stupid' in a Few Tweets

• On Fighting Obesity

• Debating 'Forget Calorie Counting; It's the Insulin Index, Stupid'

• Analogies Between Economic Models and the Biology of Obesity

• How the Calories In/Calories Out Theory Obscures the Endogeneity of Calories In and Out to Subjective Hunger and Energy

XI. On My Interest in Diet and Health

See the last section of "Five Books That Have Changed My Life" and the podcast "Miles Kimball Explains to Tracy Alloway and Joe Weisenthal Why Losing Weight Is Like Defeating Inflation." If you want to know how I got interested in diet and health and fighting obesity and a little more about my own experience with weight gain and weight loss, see “Diana Kimball: Listening Creates Possibilities” and my post "A Barycentric Autobiography.