Tuesday, January 5, 2010

Great Northern Beans Brownies

After the Feast - New Year’s Resolutions

There are always the New Year’s resolutions that are set forth with real intentions to keep.
When one is employed, the real resolution is not to kiss any Boo-Tay, just to get good projects and a raise at the end of the year.
Luckily, in retirement, there are none to kiss. Oh Happy Days!

About a week before Christmas, I began to think about all of the time spent creating and TASTING cookies over the past 5 months. I knew I had to come up with several New Year’s resolutions and stick to them or look like a beluga. First, cut back on the cookies. Second start preparing healthier meals. Third, yes number three, start using the exercise bicycle at least ten minutes a day for the first two weeks and increase to thirty minutes a day. Fourth, if I make sweets, there must be some nutrition along with the ‘not so good for you’ ingredients.


First installation of Nutritious – not so good for you


Bean brownies
Dry ingredients
1/2 cup sweet rice flour
1/2 cup sorghum flour
3 Tbs cornstarch
1 Tbs tapioca starch or flour
1/2 tsp xanthan gum
1/8 tsp dry mustard
1/3 cup dry milk
1/2 tsp soda
1/2 tsp salt
Bean Mixture
1 (15  to 16 ounce) can Great Northern Beans, pureed
1 egg
1 tsp Almond extract
Cocoa Mix
1/2 cup butter melted
1 cup sugar
1 Tbs Black Cocoa
1/2 cup Hershey's Special Dark cocoa
Nuts
1/3 cup Walnuts, coarsely chopped


Procedures
1. Combine dry ingredients and set aside
2. Rinse and drain Beans.  Process beans in food processor until puree.
3. Pour bean puree into a large mixing bowl. Mix in egg and almond extract




4. Place butter, sugar and cocoa in a pot. Heat on medium heat, stirring as butter melts. Remove from heat when butter has melted. Continue mixing until blended
5. Combine cocoa mixture with bean mixture.










6. Gradually add dry ingredients and continue mixing until blended. Batter should look like brownie batter.

Fold in nuts.









7. Spray a 13X9 " pan. Spread batter evenly over pan.
8. Bake at 350º for 25 to 30 minutes. Check as usual during cooking time



Servings: 24
Nutrition Facts
Serving size: 1/24 of a recipe (1.6 ounces).
Nutrition information calculated from recipe ingredients.
Amount per Serving
Calories 141.25
Total Fat 6.05g
Saturated Fat 3.07g
Cholesterol 20.7mg
Sodium 87mg
Potassium 123.42mg
Total Carbohydrates 20.19g
Fiber 2.22g
Sugar 9.19g
Protein 3.23g

Source
This came about after reading “Bean Cookies” in Native American Christmas Cookie Recipes Post at nativerecipes.blogspot.com
I had made black bean brownies before.
Notes
This brownie has a milder taste than the ones made with black beans. More of the chocolate flavor comes through.

Enjoy!


2 comments:

  1. So happy that a Native recipe (cookie) could be adapted and evolve into a new product. I will add this recipe to my Native American recipe data base.

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  2. These look decadent, Lee. I hadn't thought of a brownie made with black beans--I love the idea! At least the beans make it seem a bit healthier, lol. My resolution is to eat healthier, too. So far, I'm doing ok with the eating, but the elliptical is still covered with clothes....and the computer is getting more of a work-out than I am. :(

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