Happy Healthy New Year!
Wow! December was a busy busy month, filled with lots of friends, family, and fun. While I wasn't able to find time to post to this blog, I was plenty busy cooking. There were broccoli quinoa muffins; slow cooker tangine chicken; a mish-mosh freezer concoction that turned into seafood paella (that's the best way to describe it).
But the recipe that I've made the most over the last month are Black Bean Chocolate Muffins.
This recipe is not an original - I've seen similar recipes on several websites (here, here, and here...) so I'm not sure where it originated. I've played around with the measurements and I think I've got it pretty solid. I sent a batch to work with my hubby during one of his marathon meeting days - only 1 person guessed that the secret ingredient was black beans. I gave them to my daughters playmates, who were thrilled I was giving them a "sweet". Especially the one who told me she HATES all beans....
One of my favorite things about this recipe is it's a dump recipe - you dump everything in the blender, turn it on, and dump it into the muffin molds. You can freeze the leftovers so you've always got a HEALTHIER, tasty treat available. It's loaded with fiber and protein, and lower in sugar than many other baked goods. Gluten free and easy as pie, but dietitian approved. Hope you enjoy as much as we do!
But the recipe that I've made the most over the last month are Black Bean Chocolate Muffins.
This recipe is not an original - I've seen similar recipes on several websites (here, here, and here...) so I'm not sure where it originated. I've played around with the measurements and I think I've got it pretty solid. I sent a batch to work with my hubby during one of his marathon meeting days - only 1 person guessed that the secret ingredient was black beans. I gave them to my daughters playmates, who were thrilled I was giving them a "sweet". Especially the one who told me she HATES all beans....
One of my favorite things about this recipe is it's a dump recipe - you dump everything in the blender, turn it on, and dump it into the muffin molds. You can freeze the leftovers so you've always got a HEALTHIER, tasty treat available. It's loaded with fiber and protein, and lower in sugar than many other baked goods. Gluten free and easy as pie, but dietitian approved. Hope you enjoy as much as we do!
BLACK BEAN CHOCOLATE MUFFINS
Ingredients (choose organic and locally sourced when available)
3 eggs
1/2 cup old-fashioned oatmeal
1/2 cup unsweetened cocoa powder
1/2 cup maple syrup
1 tablespoon vanilla extract
1 can black beans, drained
1 teaspoon baking soda
5 ounces plain Greek yogurt
1 teaspoon salt
2 tablespoons ground flax seed
2 tablespoons ground flax seed
1/4 cup dark chocolate chips (I used a non-dairy brand, Enjoy Life)
Directions
1. Preheat oven to 375 degrees.
2. Place all ingredients except chocolate chips in a blender. Blend until smooth and completely mixed.
1. Preheat oven to 375 degrees.
2. Place all ingredients except chocolate chips in a blender. Blend until smooth and completely mixed.
3. Either use a silicon muffin mold or place silicon muffin wrappers in a muffin tin. Lightly spray with cooking spray. Pour mixture into muffin molds.
4. Top each muffin with a few chocolate chips.
5. Place in oven for 20-25 minutes, or until fully cooked. Allow to cool before taking out of silicon.
| Nutrition Facts | |
|---|---|
| Servings 1 muffin, recipe makes 12 | |
| Amount Per Serving | |
| calories 135 | |
| % Daily Value * | |
| Total Fat 3 g | 4 % |
| Saturated Fat 1 g | 6 % |
| Monounsaturated Fat 1 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 47 mg | 16 % |
| Sodium 319 mg | 13 % |
| Potassium 152 mg | 4 % |
| Total Carbohydrate 21 g | 6 % |
| Dietary Fiber 5 g | 12 % |
| Sugars 10 g | |
| Protein 6 g | 11 % |
| Vitamin A | 1 % |
| Vitamin C | 0 % |
| Calcium | 6 % |
| Iron | 14 % |
Where in an average grocery store would I find flax seed...? Thx!
ReplyDeleteHi Julie!
DeleteYou'll find it in either the natural/health aisle or in the baking aisle at most grocery stores. You can also purchase it online here: https://www.amazon.com/dp/B00DOKFLYI/ref=asc_df_B00DOKFLYI5343162/?tag=hyprod-20&creative=394997&creativeASIN=B00DOKFLYI&linkCode=df0&hvadid=198076232327&hvpos=1o1&hvnetw=g&hvrand=16476815487753054475&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9008168&hvtargid=pla-385185333796&th=1
If possible, choose ground (as opposed to seed, which you will THEN need to grind with a grinder when you get home). Also, store in the refrigerator after opening (but it won't be in the refrigerated aisle at the grocery store).
Hope that helps, happy shopping!
Many thanks! Going to make them tomorrow.
Delete