By Dr. Janet Brill
Did you know good ol’ beans are a superfood just like the trendy quinoa and chia seeds?
Beans are considered a carbohydrate and a protein source with very little fat and cholesterol. 1 cup of black beans contains 15 gram of dietary fiber and 15 grams of protein. Due to their high dietary fiber content, beans bring cholesterol down and triglyceride levels, reduce the spike in blood sugars after eating a meal, and prevent constipation by normalizing the digestive system.
In addition to beans favored macronutrient content, they also contain micronutrients such as antioxidants, B vitamins, folate, iron, magnesium, potassium, copper, and zinc.
You can purchase black beans dried or canned in the grocery store.
Beans are often an ingredient in savory and spicy foods or a protein source ingredient in salads, but they also can replace flour in baked goods. This week’s heart healthy recipe features a popular chocolate treat, Black Bean Brownies!
Check out the low cholesterol recipe of Black Bean Brownies.
Labor Day Black Bean Brownies
Gluten-free moist brownies made with black beans instead of flour.
Yield: 12 servings
(1 serving = 2 oz or 3 in by 3 in brownie made in a 9 in x 12 in pan)
Pre-heat oven to 350 º F and grease a 9- inch x12-inch pan (glass or tin). In a large bowl, mash the black beans with a large spoon/fork or with an emulsion blender. Add the wet ingredients (egg whites, honey, and vanilla) to the black beans and mix well. Add the dry ingredients (unsweetened cocoa powder, baking soda, and salt) to the wet mixture and mix well. Lastly, mix in the optional chocolate chips. Pour the brownie batter into the greased pan and bake brownies for 30 minutes.
Nutrition Information Per Serving (with chocolate chips): Calories: 121 kcal, Fat: 4 g, Cholesterol: 1 mg, Carbohydrates: 24 g, Dietary Fiber: 3g, Protein: 3 g, Sodium: 173 mg