Gluten-Free Black Bean Hemp Brownie | #MealsThatHeal

Healthy Hemp Recipes

Gluten-Free Black Bean Hemp Brownie

If someone tells you that you need to give up treats in order to eat healthy, tell them, "Let them eat brownies!" These goodies are literally bursting with both flavour and nutrition.

Did you know that 1 cup of cooked black beans provides more than 60% of your daily needs of fiber? Studies have shown that soluble fiber promotes a healthy heart and can lower blood cholesterol levels. Beans are also high in folate and magnesium, both of which are important nutrients for cardiovascular health.
 
If heart health is what you’re after, Hemp Hearts sure live up to their name! The fatty acids in Hemp Hearts help lower bad LDL cholesterol and improve cholesterol ratio. They are rich in phytonutrients and anti-aging antioxidants such as vitamin E that protect the cardiovascular system from damage. Black beans and Hemp Hearts contain good amounts of omega-3 fatty acids in the form of ALA (alpha-linolenic acid), which helps lowers inflammation in the body.
 
To get your mouth watering, add this tasty nutritional powerhouse – dark chocolate. Dark chocolate contains flavanols, which have antioxidant properties and increase the bioavailability of nitric oxide, both of which help to reduce blood pressure. The antioxidants in dark chocolate can increase levels of the “good” HDL (high-density lipoprotein) cholesterol. Studies show that in only two hours after consuming 40 grams of dark chocolate, individuals can experience coronary vasodilation, improved coronary vascular function, and reduced platelet adhesion – all of which reduce the risk of developing a cardiovascular disease.
 
Ingredients:
15-oz can      black beans, drained and thoroughly rinsed
3 large           organic eggs 
1/3 cup          coconut butter (or coconut oil if butter is unavailable) 
1/4 cup          raw cocoa powder
1/4 tsp           pink rock or grey sea salt 
2 tsp              natural vanilla extract
1/2 cup          honey 
1/2 cup          dark, sugar-free chocolate chips 
1/3 cup          hemp hearts
 
...and 1/4 tsp of coconut oil to oil the pan.
 
Directions:
1. Preheat oven to 350°F. Oil an 8x11 baking pan with coconut oil.
2. Place the black beans, eggs, melted coconut butter, cocoa powder, salt, vanilla extract and honey in the bowl of a food processor and blend until smooth.
3. Remove the blade and gently stir in the chocolate chips and Hemp Hearts. Transfer mixture to the prepared pan.
4. Bake the brownies for 30 minutes, or until just set in the centre. Cool before cutting into squares. Makes 12 servings.

 

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