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!
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
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.
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 g4 %
Saturated Fat 1 g6 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 47 mg16 %
Sodium 319 mg13 %
Potassium 152 mg4 %
Total Carbohydrate 21 g6 %
Dietary Fiber 5 g12 %
Sugars 10 g
Protein 6 g11 %
Vitamin A1 %
Vitamin C0 %
Calcium6 %
Iron14 %



Comments

  1. JulieJanuary 20, 2018 at 11:53 AM

    Where in an average grocery store would I find flax seed...? Thx!

    ReplyDelete
    Replies
    1. RD JessicaJanuary 20, 2018 at 1:40 PM

      Hi Julie!

      You'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!

      Delete
    2. JulieJanuary 20, 2018 at 5:30 PM

      Many thanks! Going to make them tomorrow.

      Delete

Post a Comment

Popular posts from this blog

Starting again

-
Image
It's been a minute since I last blogged. 6 years, actually 🫢 . Back in 2018, I took a job with a wonderful company that focuses on virtual Diabetes Prevention & Treatment, called Omada Health,   and I worked there for 5 1/2 years. Through the Pandemic, and through planning my daughter's Bat Mitzvah. I met amazing co-workers from all over the country and got a lot of experience coaching a variety of different clients. But this summer I decided it was time for a change. I am super excited to be re-launching my Private Practice. JG Wellness is ready to start supporting clients and helping people reach their health & nutrition goals. I'll be able to see clients virtually and in person based on appointment availability.  In the meantime, while I haven't shared recipes over the last 6 years, I HAVE been cooking. The kitchen is my happy place, and I am constantly experimenting with flavors and ingredient substitutions to make delicious, healthy, gluten & dairy fr...
Read more

One Pot Delicious

-
Image
It was Sunday afternoon. We'd had a fun, busy weekend. I had a hangry family that needed to be fed and the last thing I wanted to deal with was wash a sink full of dishes.Thankfully, this one pot recipe saved me (and my hubby!) from having to wash too many dishes and filled our stomachs just right. This recipe is loaded with lean protein, fiber, and flavor, and will keep you warm on these cold winter evenings. You COULD put this all in the crock-pot, but I didn't start dinner until 4:30pm, so onto the stove top it went and we were able to sit down before 6pm. If you choose to cook this in the crockpot, cook on high for 4 hours or low for 6-8 hours, and don't add the noodles & spinach until the very end. Bon Appetit! Ingredients:   (choose organic and locally sourced when available) 1 pound ground turkey 1 onion, chopped 4 celery stalks, chopped 4 carrots, peeled and chopped 1 cup butternut squash, skin removed and chopped (I used the ne...
Read more