Black Bean Brownies + A Plant Powered For Life Giveaway

Update: The giveaway is now over, but I’d love for you to check out the Black Bean Brownie Recipe and read my review of Plant Powered for Life by Sharon Palmer. I think you’ll love them both!http://www.eastewart.com/wp-content/uploads/2014/07/Black-Bean-Walnut-Brownies-2.jpgThese Black Bean Brownies with Walnuts from Plant-Powered for Life by Sharon Palmer are the most delicious “healthy” brownies you will ever taste! Heck, they might even be some of the most delicious brownies period.

Another bold statement. I know.

To tell the truth, I’ve had “Make Black Bean Brownies” on my To-Do List for some time now, and thanks to Sharon and her gorgeous new book, I can now cross this one off my list. Make Black Bean Brownies

Raise your hand if you get a thrill from crossing things off your to-do list like I do!!!

I’ll share the recipe with you in one sweet chocolate loving minute, but first let’s talk about the book which is one part “simple tips” {52 of them to be exact} for adding more plant based foods in to you diet, along with 1 part delicious and nourishing plant based recipes {125 of them} that will appeal to vegetarians, omnivores, flexitarians like me, and vegans alike. Plant Powered for Life by Sharon Palmer, RDNImages above provided by Sharon Palmer.

A review of the book-Plant Powered for Life by Sharon Palmer, RDN

Sharon’s book begins with an introduction to the health and environmental benefits of plant-based living, which doesn’t mean you have to become a vegan or even a vegetarian, but instead to embrace plant based foods {grains, legumes, vegetables, fruits, nuts, and seeds} and make them the superstars at your meals, and showcase them front and center on every plate.

“Whole plants, which have sustained humans throughout the centuries, possess the power to keep you healthy, functional, and fit-to help you live a long rich, full life. It’s that simple.”

Some of my favorite tips from Plant-Powered for Life include…

  • Take meat off the center of your plate. Some of the healthiest diets around the world are centered around plants, and meat, if it is used at all, is used as a “seasoning”, not the main event. These types of meals have been dubbed “poor man’s diets” by researchers, and the people that eat this way tend to have lower rates of chronic disease, than people who eat a traditional Western or American diet where meat is served in large portions as the main course. TIP–>When you plan your menu for the week, try adding in one or more plant based meals, or center your meals around plants using meat as a “condiment.”
  • Make variety your motto. If you eat the same foods over and over again, you may be missing out on key nutrients, as one veggie may be rich in calcium, while another may be a good source of iron or vitamin C. TIP–>You don’t necessarily have to get 100 % of each nutrient everyday, but if you plan out your weekly menus with a wide variety of foods, you can fill in  any nutrient gaps over the course of the week.
  • Shop thoughtfully and purposefully. Ignore the bold statements on the front of the box and read ingredient lists and nutrition facts panels instead. Choose products with ingredients you recognize and understand. Look beyond nutrition-learn about the way your food is grown, or find out what your favorite food companies are all about. TIP–>Support the best food companies with your shopping dollars.
  • Eat a dark green leafy vegetable every day. Enough said :-)

About the recipes in Plant-Powered for Life…

  • All recipes are 100 % plant based, and vegan with the exception of those that list honey as an optional ingredient. These recipes can be easily swapped out for agave, maple syrup, or your sweetener of choice.
  • Many of the recipes are also gluten-free, or have suggested recipe adaptations to make them gluten-free.
  • Each of the 52 tips in Plant-Powered for Life are followed by 2 or 3 recipes that show you how to incorporate the tips, and the back of the book contains a Seasonal Recipe Chart, dividing the recipes up in to spring, summer, winter, and fall-love this!
  • Nutrition information is provided for each recipe including calories, protein, carbohydrates, fat, saturated fat, fiber, sugar, and sodium. Star nutrients {vitamins and minerals} are also provided for each recipe.
  • Gorgeous, mouth-watering images from food photographer and Sunday Morning Banana Pancakes blogger Heather Poire are featured in the book.
  • May I tempt you with the following…Sweet Potato Gnocchi with Pistachio-Orange Pesto…Fresh Guacamole with Tomatoes and Serrano Chiles…Mediterranean Eggplant and Artichoke Lasagna…Creamy Peanut Butter Pie…Truffled Mashed Gold Potatoes and Celery Roots… Tuscan Kale Salad with Nectarines and Brazil Nuts…and the delicious list goes on and on!

And now for those amazing black bean brownies…

Black Bean Brownies with Walnuts from Plant Powered for Life by Sharon PalmerImage by Heather Poire.

Black Bean Brownies with Walnuts

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 55 minutes

Yield: 16

Serving Size: 1 square

Calories per serving: 149

Here's the perfect scenario-a dense, moist brownie packed with cocoa, polyphenols and bean nutrition-protein, fiber, and even antioxidants! The beans replace the grains and some of the fat in this gluten-free, egg-free brownie. I guarantee that nobody will guess the magic ingredients-black beans-in this delicious treat. What a great way to get kids (and grownups) to eat their beans.~From Plant Powered for Life by Sharon Palmer

Ingredients

  • Nonstick cooking spray
  • One 15-ounce can black beans, no salt added, rinsed and drained (or 1 3/4 cup cooked)
  • 1/2 cup honey or agave nectar (I used maple syrup)
  • 1/2 cup unsweetened cocoa powder
  • 2 tablespoons chia seeds
  • 1 teaspoon pure vanilla extract
  • 3 tablespoons canola oil, expeller pressed (I used expeller pressed high oleic sunflower oil)
  • 1/2 teaspoon baking powder
  • 1/2 cup dairy-free, dark-chocolate chips
  • 1/2 cup chopped walnuts (I used pecans)

Instructions

  1. Preheat the oven to 350 degrees F (180 degrees C). Spray an 8 by 8-inch baking dish with nonstick cooking spray.
  2. Place the black beans, honey, cocoa powder, chia seeds, vanilla, canola oil, and baking powder in a blender. Process until smooth. Scrape down the sides halfway through blending if needed.
  3. Pour the batter into the prepared baking dish.
  4. Sprinkle the chocolate chips and walnuts evenly across the top of the brownies.
  5. Bake for 45 to 50 minutes, until the edges pull away from the side of the pan and the brownies are firm.
  6. Cool for a few minutes, and slice into 16 squares.

Notes

Reprinted with permission from Plant-Powered for Life by Sharon Palmer. To keep the nuts from getting too brown or burning, either stir them in to the batter, or place a piece of aluminum foil on top of the brownies half way through baking.

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Black Bean Walnut Brownies-The Most Delicious "Healthy" Brownies You Will Ever Taste!Have I intrigued you to check out all the plant powered tips and delicious recipes in Sharon’s book???

You can purchase your own copy of Plant-Powered for Life on Amazon {affiliate link} or you can try your hand at winning a copy by entering my rafflecoper giveaway below.

Plant-Powered for Life Giveaway

a Rafflecopter giveaway

Disclosure: I was given a copy of Plant-Powered For Life to review, along with a copy to giveaway to one of my readers. I was not compensated to write this post. As always, reviews and opinions are 100% my own.

As always, I love hearing from you! Are you a plant powered eater? What are your favorite tips for incorporating more plants in your diet?

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CHEERS!

 


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Comments

  1. I try my best to eat lots of fruits and veggies, but my biggest struggle is getting to the grocery store twice a week to ensure I can stock up and have items handy! Keeping frozen veggies and fruit helps me in this department.

    I am an eater of everything – with a focus on plants, but a sprinkling of meat and fish in there too for some satiating protein!

  2. I love cookbook giveaways! I don’t adhere to one particular type of diet, I just mostly focus on incorporating as many whole foods with few ingredients as possible.

  3. I have been putting the black bean brownie idea off myself. I think you talked me into it with your pictures. Love that these are dairy free too!

  4. I love black bean brownies! These sound so good with the nuts!

  5. I have been curious about black bean brownies. These look to yummy! Will definitely have to try this recipe.

  6. Mouthwatering!

  7. I’ve made black bean brownies two times now, but they don’t come out this good! I should definitely try this recipe soon.

  8. I don’t follow a specific diet. I try to eat as many fruits and vegetables as I can, limit meat intake and strictly organic.

  9. My diet is very much a plan-based one. I have celiac so I’m gluten-free, but I’m also soy, egg, dairy, and meat free. Eating non-processed whole foods if just easier for me in the first place!

  10. I’m a pescatarian so I include a lot of plant based foods because I don’t/can’t eat fish everyday (gets expensive!)

  11. I made black bean brownies years and years ago.. but I had totally forgotten about them until I saw your FB teaser. I’m so glad to see this recipe, and I’m eager to get my hands on a copy of this book!! We’ve adopted a (mostly) vegan diet recently, and I’m perusing all things plant-based!

  12. I already follow a plant-heavy diet, largely vegetarian with occasional seafood. I will say that black bean brownies are one of my favorite treats too! Would love to see what other goodies Sharon has in her cookbook.

  13. Colleen C. says:

    I am trying to include more veggies in my diet. I am not ready to be a vegetarian but I am including more meatless meals in my diet.

  14. I have been meaning to make black bean brownies. Your recipe sounds wonderful. I love the addition of chia seeds, and honey. These would be perfect for me since I am cutting out refined sugar. Yum, Hugs, Terra

  15. I still haven’t made black bean brownies – it’s been on my list to try for a while. Love all the great tips!

  16. I would say my diet is flexitarian. I am not a big fan of meat so I eat lots of fruits and veggies. Going to farmer’s markets motivates me to add more fruits and veggies to my meals, and to try new things.

  17. I try to eat a more plant based diet as I am getting older and want to keep healthy. I am going to try the black bean brownies for my grandchildren as it is hard to get them to eat healthy sometimes.

  18. I am not on any one specific diet, but I try to eat lots of fruit and vegetables and less meat just because it is healthier (and I like it!)

  19. We eat a ton of fruits and veggies and also try to add them into foods as ingredients.

  20. The brownie clusters look scrumptious, EA. And super healthy!

  21. I follow a mostly plant based diet already, eating meat maybe once a week. These brownies sounds awesome and I have two RD friends visiting me next week, one is vegan and one is gluten free so these will be a perfect treat to share :)

  22. I recently wrote a brownie recipe for a magazine and it was fun for my toddler to make because it was just oozing with butter and chocolate in outrageous quantities. I thought it wise not to make them for a while, but I do love them. So the timing of your fabulous recipe that probably thinks it is naughtier than it is, is very welcome indeed. Absolutely YUM x

  23. These look so yummy. I am bound and determined to get my husband to like black bean brownies [he thinks he can taste the beans, he's crazy]. I think I’ll whip some of these up and not even tell him.

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  1. […] Black Bean Walnut Brownies - Sharon Palmer (Pin It) […]

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