Make these Gut & Skin Loving Brownies this Valentine’s to treat your special someone and/or other loved ones with a delicious treat that contains both Health and Beauty benefits!
Benefits of these Brownies:
1. High in Fiber – both black beans and inulin contain fiber for a healthy gut. Fiber helps to stabilize blood sugar, promote regular digestion, glowing skin, and aid in weight management. I recommend women consume at least 25 grams of Fiber and men at least 30 grams from their diet per day for optimal health. Getting the right amount of fiber for women also helps with estrogen detoxification, which can help with hormone imbalances such as estrogen dominance that can create symptoms such as mood swings and hormonal acne.
2. Anti-Inflammatory & Hormone Friendly fats – I still see many recipes out there using vegetable/seed oils in their baking such as canola oil, sunflower oil, safflower oil, peanut oil, or soybean oil. These are unhealthy polyunsaturated fats which become rancid when consumed, which can create hormone imbalances, skin issues (like acne, eczema, cellulite), and blood sugar problems. Coconut oil on the other hand is one of my favourite oils to use for baking because it is anti-inflammatory and has a high smoke-point making the benefits of the oil stay stable upon heating. Coconut oil also has naturally occurring MCT fatty acids, which help boost metabolism, increase energy, and help with brain function. The right types of fats signal to our brain that we are full and satiated, while the wrong types of fats can do the opposite.
3. Antioxidants & Mood Boosting Effects from Cacao – I like to chose Raw Cacao over Cocoa Powder because the antioxidant content when the powder is raw is higher, meaning it contains more anti-aging and health benefits. Antioxidants help combat free radicals which are important to consume to balance out toxin exposure from our environment, and are important for active people. But if you can’t find raw, you can still use cocoa powder instead! Cacao is also high in magnesium and boosts neurotransmitters like dopamine, helping us feel calm, happy, and more connected with others.
4. Blood Sugar Friendly – having a dessert or snack that is blood sugar friendly (meaning it contains fiber, protein, complex carbs, and healthy fats) leads to feeling more satisfied and satiated, helping to eat a balanced intake of food throughout the day. I also gave sugar-free options, which would create less of a blood sugar spike as well.
5. Gluten, Dairy, Nut, & Refined Sugar-Free – as many people have sensitivities to certain ingredients or specific nutrition preferences, it is great to find delicious recipes to cater to many peoples needs. When it comes to food sensitivities, it can be beneficial for both health and skin problems to recognize which foods may cause problems in your body and eliminate those temporarily to see if there are any improvements.
Let’s get to the recipe & start baking:
1 425 gram (15 oz.) can Organic Black Beans (drained & well rinsed)
2 Organic Free-Range Eggs *
¼ cup Coconut Oil
½ cup Raw Cacao Powder
¾ cup Granulated Monk Fruit Sweetener (for sugar free) ** or Organic Coconut Sugar
1 tsp. Pure Vanilla Extract
2 tbsp. Inulin Fiber Powder
½ tsp. Baking Powder
¼ tsp. fine Sea Salt
¼ cup Dark Chocolate Chips ***
*to make vegan: swap the eggs by mixing 2 tbsp. flax seed with 6 tbsp. filtered water, allow to sit for at least 20 minutes to form into a gel-like consistency
**I like the brand Lakanto for Monk Fruit Sweeteners, as I have found it tastes the best for sugar free substitutes. If you prefer using natural real sugar substitutes, opt for the coconut sugar.
***I like the brand Lily’s Chocolate chips if I want them completely sugar free, or Camino is a great organic chocolate brand that is high quality and sweetened with organic cane sugar.
1. Preheat your oven to 350 degrees F.
2. Lightly grease an 8 X 8 baking dish with coconut oil.
3. In a food processor combine all ingredients (except for the chocolate chips). Process until smooth and scrape down the sides when needed. If the batter is too thick add a small amount of water.
4. Pour the brownie batter into your baking dish distributing evenly with a spatula, and top with the dark chocolate chips.
5. Bake for about 35-40 minutes, or until an inserted toothpick comes out clean.
6. Allow to cool before cutting into squares.
Eat these just as they are or enjoy topped with fresh strawberry slices, raspberries, or coconut milk whipped cream for the ultimate, Valentine’s treat!
By: Corinne Jane, creator of The Beauty Files.
Corinne is a Certified Nutritional Practitioner that offers online holistic nutrition coaching and meal plans to help others transform their health and glow.