No Flour • No Refined Sugar (only naturally occurring sugar) • Vegan Optional
As a sugar-addict, I’m always looking for desserts to trick my taste buds into thinking they are enjoying a decadent dessert when in reality, I’m eating something nutritious and low in sugar! I also do this for my kids. I am not always a huge fan of “hiding” nutrition in treats because I want my kids to learn to like the healthy stuff the way it is. However, toddlers are stubborn so I figure it can’t hurt to make their occasional treats actually nutritious. These really are delicious! No one even needs to know the secret ingredient! Give it a try for yourself!
Health Benefits of Ingredients
Black Beans ~ Soluble fiber, potassium, folate, protein, flavonoids, just to name a few of the black bean benefits. Together they help your heart health, digestion, blood sugar and cancer risk.
Cacao Powder ~ Cacao has more calcium than cow’s milk, it’s high in antioxidants (20x more than blueberries!). Cacao is the best plant-based source of iron, one of the highest food sources of magnesium and it is known to elevate mood. If you don’t have raw cacao powder, you can use unsweetened cocoa powder. Some people notice that cacao has a slightly more bitter taste so it may take time to get used to. If you haven’t had cacao before, maybe try doing ½ cacao and ½ cocoa. Both have health benefits so you really can’t go wrong. But if you want even more nutrients and antioxidants, go with the cacao. You can order it online at Amazon or Thrive Market.
Raw Honey ~ Honey is a good source of antioxidants, vitamins (including all of the B-complex), amino acids, minerals (including magnesium, iron, potassium, and calcium) and phytonutrients. It is thought to help prevent and fight cancer. Honey helps regulate blood sugar. When honey is pasteurized it can lose some of its antibacterial and anti-viral properties, so try to find raw honey.
Coconut Oil ~ Coconut oil increases good cholesterol (HDL) and decreases bad cholesterol (LDL). Coconut oil is thought to help increase brain function and improve gut health. It curbs appetite and increases metabolism. Coconut oil is a source of iron. Recently in the news, I’ve been hearing some people claim coconut oil is not healthy. If you want to know more about the health benefits, check out this article written by Food Babe.
Oats ~ Oats are a good source of fiber. They are also a good source of manganese, phosphorus, magnesium, copper, zinc, and iron. Oats are high in antioxidants and have anti-inflammatory effects.
Pink Himalayan Salt ~ Pink Himalayan salt can improve digestion and regulate body’s pH. It is the purest form of salt. Compared to table salt, pink Himalayan salt is much better for you. All minerals, except sodium and chloride, are stripped away during the refining process when making table salt. Pink Himalayan salt contains all electrolytes needed for good health. Table salt is bleached and treated with chemicals, and may even contain trace amounts of aluminum. Sodium is not bad for us, but too much of the refined processed table salt can be harmful. Our bodies need sodium in an unrefined form like found in Himalayan salt.
•2 15oz cans of black beans
•1/2 cups rolled oats
•6Tbsp cacao powder (or cocoa)
•1/2 tsp pink Himalayan salt
•1 tsp baking soda
•2/3 c organic honey*
•4Tbsp coconut sugar
•4 tsp vanilla extract
•1/2 cup coconut oil
•pinch of instant espresso or coffee (optional)
•1 cup chocolate chips or cacao nibs*•for extra sweetness, add 1-2 dates (soaked to make blending easier)
*If you want these to be vegan, replace eggs with flax eggs, honey with pure maple syrup and use cacao nibs instead of chocolate chips.
Instructions: Preheat oven to 325℉. Strain and rinse black beans very well. Blend black beans in a food processor. Once they are well blended into a smooth texture, add the remaining all ingredients except for chocolate chips and blend until smooth. Stir in half of chocolate chips or cacao nibs and pour batter into a parchment lined or greased 9 x 13 baking pan. Sprinkle remaining chips or nibs onto the top and bake for 23-25 minutes.
You can serve these as soon as they cool from the oven, or you can put the pan in the fridge and serve them later. These were a big hit with my kids who still don’t know that they are made with black beans!
If you like these a little bit more cake-like, try adding one more egg. I prefer them fudgy!