Hello! I hope you are all doing well. It’s been quite a week or so. Let’s think of using some of this extended time at home to try new things! I was going to wait to post this in a few months when everyone is trying to figure out what to do with all the canned black beans in their pantry however, I’m thinking now is a perfect time to bake a little something! You likely have these ingredients on hand.
My daughter loves to remind me of National Food Days and they usually are treat type foods. Thursday February 20th was apparently National Muffin Day and I made these delicious chocolatey gems. Never got around to posting it but now I’ve got a little time on my hands! :) I tried this awesome muffin at the Healthy Kitchens Healthy Lives conference in Early February. This conference was the perfect balance of the science of health and nutrition, Harvard School of Public Health, and the delicious, fabulousness of the Culinary Institute of America. Recipes were presented that highlighted food with a purpose…Plant predominate, mediterranean diet principles, done in a a way that makes them easy to love.
These muffins are easy to make, moist, super chocolatey, AND…
are made from black beans! Please, DO NOT stop reading! I had to make these and see for myself. Were they so yummy because the chefs at the Culinary Institute of America made them? If made them at home would they really be that good? Well they are. I may not have mentioned to my high schooler that there was a whole can of black beans in these 12 muffins. She gobbled them up and asked me to make them again. So I did, last night!
If we think about the usual muffin, white flour, lots of sugar, not much fiber, they are far from nutritious. This muffin does have added sugar from the maple syrup and is still a dessert type food however, the batter is made from an entire can of black beans which has amazing nutrition. Black beans are a great source of potassium, soluble fiber, B vitamins and plant protein. The deep chocolate flavor comes from pure cocoa powder and dark chocolate chips which have lots of flavonols. Read more about dark chocolate and flavanols here from Harvard Nutrition source. Using dark chocolate that is not dutch processed or not processed with alkali will provide more flavanols and increase the health benefits derived from dark chocolate. Looking for chocolate chips with 70% or more cacao is ideal. The higher the percentage cacao, the more bitter the taste.
This recipe below was adapted from ambitious kitchen. The almond butter addition (not listed in the original recipe) packs more nutrition in it’s protein, and plant based fats. For those who need to avoid gluten, these muffins are gluten free as there is no flour at all. No almond butter on hand? Peanut butter and chocolate go wonderfully together!
Do not let the idea of black beans in a dessert scare you off from trying this yummy muffin. Definitely worth making. I hope you enjoy!
Chocolate Black Bean, Almond Butter, Swirl Muffin recipe presented at Healthy Kitchens Healthy Lives Feb 5-7, 2020, adapted from Ambitious Kitchen.
In a food processor (7 cup or greater size) add one 15 oz can drained, black beans and one egg. Process until well blended. See below….
Add remaining eggs, maple syrup, coconut oil, vanilla, and coffee and process again, until smooth. If you don’t have coconut oil on hand, another cooking oil could work since it is such a small amount.
Then add cocoa powder, baking powder, and salt and process once more until smooth.
Look at this!! Looks just like brownie mix!! The lumps are bubbles by they way, not beans! :)
Add 1/3 cup of dark chocolate chips. Ok I may have added more! I did not have mini on hand, so used regular size. Mine were 63% cacao. In general aim for 70% or higher to maximize flavanol content.
Take 1 tsp of almond butter and swirl into each muffin. Don’t try to mix in completely, just take a knife and make a design! :)
Top with toasted sliced almonds and a few chocolate chips. Put in a 350 degree over and bake for about 25 minutes until toothpick comes out clean.
I made some with almond butter and some without! I do like the flavor the almond butter and topping adds to the recipe!
Hang in there! Day by day! Take good care!!!
I am available via telehealth in this important time that we are staying at home!. Thinking of you all!
All the best!
-Brenda